How to train blood vessels for vegetative vascular dystonia

Vegetative-vascular dystonia (VSD) is one of the diseases in which the condition of patients significantly improves with a properly selected increase in physical activity and the transition to an active lifestyle. That is why therapeutic exercise always includes physical therapy.

Exercise therapy for VSD is an effective way to reduce the severity of attacks, improve the quality of life, and stabilize the functioning of the heart and blood vessels.

Symptoms of VSD

Features and principles of exercise therapy for VSD

Special sets of exercises are selected for patients, taking into account their condition, severity of symptoms, age and other characteristics. The basic principles for constructing these classes and the training themselves are:

1. The choice of complex depends on blood pressure disorders - hypertonic or hypotonic.
2. Lack of pronounced and strong physical activity. Excessive effort is not needed - timed races, heavy lifting, high number of repetitions.
3. Lack of control over results. To reduce anxiety, which undermines the health of people with VSD, successes or failures in training should not be recorded. It is also not recommended to check the condition of the body’s physical indicators – pulse, blood pressure. You should focus on your well-being.
4. Breathing exercises. To improve oxygen supply to tissues, it is better to exercise in the fresh air. Any complex should include breathing exercises.

Autonomic nervous system
Based on these main features of the design of classes, it is clear that the best types of training are:

• walking at a good pace, jogging;
• swimming;
• yoga;
• cycling;
• aerobics and dancing;
• skis, skates;
• exercises on simulators without power elements.

You need to exercise regularly, without exhausting yourself with high loads. You don’t need to get tired of a lot of repetitions, you shouldn’t set yourself the goal of achieving some results. You need to exercise to enjoy the vigor and tone of the body.

Please note: morning exercises will set the mood for the whole day. A 15-minute charge is enough to start your day.

Causes

The following factors contribute to the development of VSD of the brain:

• stressful situations (dystonia can develop after the loss of a loved one or another traumatic event);
• long-term psycho-emotional overload (the development of a pathological condition is facilitated by problems in the family and work collective, mental work);
• genetic predisposition;
• previous infectious diseases or the presence of inflammatory foci in the body;
• hormonal disorders that occur during puberty, pregnancy, or decline in reproductive function;
• traumatic brain injuries;
• chronic infectious and inflammatory diseases of the upper respiratory tract;
• excessive physical activity (participation in certain sports or hard work);
• exacerbation of cervical osteochondrosis, accompanied by compression of blood vessels;
• influence of ionizing radiation;
• poisoning of the body with chemicals;
• poor nutrition;
• smoking, systematic drinking of alcohol;
• chronic lack of sleep;
• climate change.

Sets of exercises for VSD

When compiling a complex, the nature of pressure changes and the need to increase overall tone or help the body relieve tension are taken into account.

Physiology of the autonomic nervous system

VSD of hypotonic type

Exercise therapy for hypotonic VSD should help awaken the body and fill it with energy. Training with dumbbells, against a gymnastic wall, and team games are useful if they do not lead to a deterioration in mood. It is possible to do exercises to accelerate the pace, and then gradually decrease it.

The goal is to overcome lethargy and weakness in people with low blood pressure, fill them with vigor, and increase self-control.

Hypertensive type

Classes are held at a low pace. Running, jumping and strength training are excluded. If shortness of breath occurs, exercises should be slowed down until breathing is restored. Relaxation, breathing, and coordination tasks are performed. Walking and skiing at a low pace are useful.

Exercise improves blood circulation, reduces vascular tone, and relieves muscle tension.

Exercise groups

When compiling a complex, it is important to use different types of tasks:

1. Coordination. Helps improve body control, increase self-confidence and self-esteem. Starting position – standing, arms freely down. As you inhale, right hand forward, left hand back. As you exhale, return to the starting position. Then vice versa.
2. Equilibrium. They train endurance and patience. We hold the body position for 20-30 seconds in different poses with open and closed eyes. Martin.
3. For the abdominals. Lying on the floor, arms extended up. Connect your elbow to the opposite knee. Take the starting position.
4. To improve posture. Lying on your stomach. Lift all limbs off the floor, lifting them up to the maximum height. Hold until tired.
5. For stretching. Right knee forward, left leg moving back. Squat down with a spring, resting your foot on your knee.
6. "Harmonization of the state." We raise our arms up from the sides, interlock our fingers and turn them inside out. We reach up behind them, stretching the body. Perform standing or lying down.

A physical therapy doctor will help you select a complex and learn it. You can independently use the video of exercise therapy for VSD to see how to breathe and perform movements correctly. Music helps set the rhythm.

Folk remedies for strengthening blood vessels

Doctors recommend using fast-acting medications only in emergency cases, and for prevention, drinking herbal tinctures and herbal teas with a calming effect. They are sold without a prescription; in pharmacies you can choose a suitable herbal mixture and brew it at home. Alcohol tinctures based on motherwort or valerian are diluted with water; you can carry them with you and use them at work.

Since there are many herbal preparations, it is easy to choose one that will not cause allergies and other side effects; will taste good. But you need to take such medications for a long time - only in this case will they reduce anxiety, improve sleep and appetite.

The following decoctions and infusions are especially effective for the prevention of vascular spasms during VSD:

• decoction of rosehip fruits and flowers;
• infusion of tartar;
• decoction of meadowsweet and motherwort;
• decoction of Sophora fruits, sweet clover and geranium flowers;
• decoction of barberry fruits and flowers;
• infusion of red clover with honey;
• decoctions and infusions of hawthorn;
• decoction of white mistletoe and valerian;
• infusion of calendula flowers.

Onions are also useful for strengthening the heart and blood vessels. The alcohol infusion is taken for high blood pressure daily, diluted with water. The course of treatment lasts 2 months.

You can mix onion juice with honey in equal quantities and consume 1 tbsp 3-4 times a day. before eating. This product cannot be stored (unlike tincture).

Lemon with garlic

20 cloves of garlic and 5 lemons, peeled, chop and mix with sugar, which you will need 1 kg. Pour 2 liters of cold boiled water, put in a dark and dry place for 3 days. This remedy should be taken 15 minutes before meals three times a day, 1 tsp. You can make an infusion without sugar, but then add not 20 cloves of garlic, but only 1 head. Instead of sugar, liquid honey is sometimes added, which also has a hypotensive effect and makes the drink tastier.

We recommend reading: Rhinitis or colds with VSD: treatment and prevention

Mixture for strengthening blood vessels

A mixture of dried fruits, garlic and honey is beneficial for blood vessels. Take 500 g of prunes, dried apricots and lemons, pitted, and grind using a meat grinder or blender. You can add lemon zest too. Separately chop 3 heads of garlic and 20 walnuts. Pour liquid honey over all products and mix thoroughly. If you have problems with the gastrointestinal tract, garlic may not be used. Instead, it is better to add 1 tsp. olive oil. Take 1 tablespoon of the mixture in the morning and evening after meals.

The importance of a daily routine

Manifestations of VSD often indicate stress, the fact that the nervous system cannot cope with stress. If possible, it is worth reducing overtime, not skipping lunch, and taking a short break once an hour to shake yourself up. It won't hurt to warm up your back, neck and shoulders. For those who work at a computer, it is important not to neglect eye exercises.

The human body is sensitive to the sun, so working at night quietly has a strong negative effect on the nervous system, which is contraindicated for patients with VSD. It is harmful to stay up late at the computer.

Water vascular training

Invigorating water treatments improve blood circulation. A contrast shower or contrast baths for hands and feet energize a person, so it is recommended to do them in the morning.

The Russian bath also has a beneficial effect on blood vessels, but patients with VSD should be careful and not steam for a long time, and people with heart disease should refrain from visiting a bath or sauna.

How to conduct classes correctly

Proper exercise during VSD means training with pleasure and without overexertion. If you are afraid of going to the gym or going outside to run, then you need to start exercising at home.

Feeling better after exercise will be an incentive to move on to more active activities outside the apartment. Buy a nice sports uniform - this will be a reason to go to a sports complex or swimming pool.

For the classes to bring real benefits, you need to remember:

1. A set of exercise therapy exercises for VSD should begin with walking. It will warm up the core muscles and wake up the body. Finish your workout with stretching exercises.
2. The intensity of exercise should increase gradually, then also gradually decrease.
3. The complex should include exercises to strengthen the spine to combat osteochondrosis or to prevent it. It is necessary to strengthen the muscles of the neck, hips, and improve posture.
4. They also introduce tasks to improve coordination, balance training and relaxation.

The first thing you need to learn is breathing exercises, because with vegetative-vascular dystonia, the deterioration of the condition is caused by a lack of oxygen. Exercise therapy exercises are carried out in a well-ventilated area. Outdoor exercises are useful - in a park area away from roads.

Causes

To find out the true cause of the development of cerebral vascular dystonia, you need to contact a neurological specialist. The doctor will conduct a survey about complaints, life history and illness. Knowledge of the pathophysiological and compensatory mechanisms of the human body will allow him to identify the cause of the development of VSD. The most common triggers for this condition include:

• chronic or acute exposure to stress;
• severe emotional shocks;
• genetic predisposition;
• the presence of an infectious disease in the acute period;
• hormonal imbalance associated with taking medications, pregnancy, puberty, period of the cycle;
• presence of injuries to the head and other parts of the body;
• employment in work that requires prolonged physical or mental overstrain;
• osteochondrosis;

• exposure to radiation;
• intoxication with chemical toxins;
• dietary irregularities;
• abuse of alcohol or tobacco products;
• addiction;
• overwork;
• acclimatization.

Contraindications

There are no contraindications to exercise therapy. You can postpone the exercises if you feel unwell, namely:

• dizziness;
• pain;
• hypertensive crisis or recovery after it.

During classes, you need to remember the basic rules so as not to harm your health:

• do not perform exercises with excessive amplitude, speed, or on machines with heavy weights;
• do not make sudden changes in position;
• avoid a large number of repetitions.

If a team football game is frustrating and causes unpleasant worries about its outcome, you should give preference to walking alone.

Breathing exercises for VSD

Breathing exercises help provide oxygen to the organs and avoid attacks. The following rules must be observed:

• you should breathe using the chest, stomach, diaphragm;
• breathing should be even, without delays;
• during exercise therapy, inhale through the nose, exhale through the mouth;
• breathing rhythm coincides with body movements.

Each exercise is performed 10 times:

1. Abdominal breathing. Inhale through the nose, the chest is motionless, the stomach rises strongly, exhale through the mouth.
2. Breast. Inhale through your nose, only your chest rises, exhale through your mouth.
3. Inhale one nostril at a time, the other closed. Exhale through your mouth.
4. Full breath. When you inhale, the chest and stomach move in turn, and we also exhale in turn.

Breathing training should not cause dizziness or shortness of breath.

Note: breathing exercises are performed in any position - sitting, lying, standing.

Complex therapy

After carrying out the necessary set of research procedures, the next step is to determine a treatment regimen for vascular dystonia, which consists of several therapeutic stages.

The selection of a specific set of drugs, their form (capsules, droppers, etc.), dosages and duration of drug therapy is carried out exclusively by the attending physician based on the medical history and data from additional research methods. They help strengthen vascular walls and normalize the functioning of the cardiovascular system.