The Microcirculatory System - Essential to Healthy Ageing and Longevity

Reaching all tissues and cells, there is a network of tiny blood vessels called the microcirculatory system. This system is responsible for delivering blood, oxygen and nutrients around the body, to your brain and skin. It is easy to identify the value of this system to our health, and importantly the microcirculatory system supports the health of our nerves and is essential to healthy ageing.

Poor microcirculation is one of the single biggest contributing factors to many health problems and is implicated in diseases such as insulin resistance, cardiovascular disease, and type 2 diabetes.

How does this system work?

Our blood vessels physically are hollow tubes protected by an endothelial lining (the endothelium). The endothelium is made up of a smooth, thin layer of cells that regulates expansion and contraction of vesicles to allow oxygen and vital nutrients to flow in and out of the bloodstream.

It is through the endothelium that waste products in tissues are exchanged for oxygen and nutrients. Therefore integrity of the endothelium, as well as the flow of blood through these vessels, is vital to health throughout the body. In addition, this endothelium connects nutrients and signals to our immune cells to support an optimal immune system.

Other than preventing major diseases, it is also essential we keep our micro vessels healthy to prevent the progression of osteoarthritis and retinal diseases, and to support the recovery from tissue injury, and skeletal problems such as intervertebral disc damage.

How do we keep our microcirculation healthy?

Some things which influence how well our vessels contract and relax are insulin, melatonin, blood viscosity, metabolites, and nitric oxide. We can support blood vessel integrity essentially by avoiding sugar, trans saturated fats and preservatives, and increasing water consumption and healthy exercise. No surprise there, but did you know that a diet high in fat and sugar damages the endothelium, as if it were sand paper rubbing on this surface. Ouch.

Apart from a healthy diet, we can also increase intake of antioxidants to protect our blood vessels. This would prevent oxidative damage caused by free radicals as oxidative stress is a massive threat to the endothelium.

We can increase dietary nitrates by adding beetroot, especially grated or juiced, as nitrates support blood viscosity and flow. In addition enjoy turmeric, garlic, raw cacao, green tea and fish oils. Garlic increases your body’s production of hydrogen sulfide due to its sulfur content. In low amounts this hydrogen sulphide acts like nitric oxide to support microcirculatory function and flow. Garlic is best fresh crushed (raw), but best avoided for those fructose intolerance.

The Bilberry (berry) is a forgotten antioxidant, especially good for protecting the blood vessels in the eyes. There are known accounts of fighter pilates in the war being fed bilberry jam to enhance their vision. We can aim to 'eat a rainbow' by choosing a variety of brightly coloured fruits and vegetables to increase our intake of dietary flavonoids like quercetin, rutin and vitamin C.

Lastly, its essential to keep blood circulation flowing with 2 litres of filtered water per day (more if exercising or detoxing). Imagine what it is actually happening when we skimp on water? Those vessels stop flowing and become stagnant stinky puddles like those dried up creeks on the side of the road when it hasn’t rained for a long time. No one wants that, right.

So when you think of the organs in your body which warrant support and protection, also think of the massive expanse of blood vessels, both major and micro.