Microcirculation the UNKNOWN secret that is KEY to fighting skin ageing (and supporting brain and eye heath)

Have you ever noticed how elderly people often have skin that seems as delicate as tissue paper? It's a common sight: an older person bumps into something, and suddenly they're sporting a nasty bruise or a skin tear that takes forever to heal. This fragility isn't just a quirk of ageing—it's a visible sign of what's happening beneath the surface, in the intricate world of microcirculation for skin anti-ageing.

As we go through the stages of life, the resilience of our skin changes.

Young skin bounces back from bumps and scrapes with ease, but as we age, that resilience fades. One of the culprits? A gradual decline in microcirculation, the unsung hero of skin health and a key player to support in naturopathic & holistic anti-aging approaches.

Microcirculation isn't just about maintaining a youthful glow—it's about preserving the skin's vital functions and supporting healthy skin ageing.

This network of tiny blood vessels, barely visible to the naked eye, is responsible for delivering oxygen and nutrients to skin cells while whisking away toxins.

As we age, this system becomes less efficient, leading to paper-thin skin prevention challenges and increased vulnerability to bruising and slow healing.

Imagine your skin as a bustling city.

The roads are your blood vessels, and the tiny capillaries are like the narrow alleyways that reach every nook and cranny. These capillaries are so small that in a single square millimeter of skin, hundreds of them are working tirelessly. They're the delivery service for your skin cells, bringing essential nutrients and oxygen while whisking away toxins and waste.

When I think about the importance of microcirculation for anti-aging, I'm reminded of an experience I had with my 90 year old nan.

A few years back, we were at the airport when she stumbled slightly, and caught herself with her forearm against a wall. What should have been a harmless bump turned into a nightmare – a huge flap of skin came off her forearm (about 5cm wide and 10 cm long), leaving her bleeding profusely and eventually her whole arm was black and blue from bruising, both the bruising and the wound took weeks to heal.

Her skin had become so fragile, like tissue paper, all because of poor blood flow. It was a stark reminder for me, of how important healthy microcirculation is, not just for looking young, but for our overall well-being and paper-thin skin prevention. Our skin is a defensive organ, it helps protect us, and by being mores susceptible to wounds, we are more susceptible to infections, which obviously as we age isn't ideal.

Microcirculation As We Age: When the City's Traffic Slows Down

As we age, our body's efficiency naturally declines – and our microcirculation is no exception. Studies show that between the ages of 20 and 70, blood flow to our skin can decrease by a whopping 40%. That's like closing off nearly half the roads in our skin city! This is where naturopathic anti-aging strategies come into play, focusing on reversing biological age and supporting healthy skin aging.

But the impact of declining microcirculation goes beyond just fragile skin. It plays a significant role in accelerating skin ageing aesthetically:

1. Wrinkle Formation: Poor microcirculation means less oxygen and nutrients reach skin cells. This deficiency leads to a decrease in collagen and elastin production, the proteins responsible for skin's firmness and elasticity. The result? More pronounced wrinkles and fine lines. 
2.  Skin Sagging: With reduced blood flow, the skin's supportive structures weaken over time. This loss of structural integrity causes the skin to lose its youthful bounce and leads to noticeable sagging, particularly around the jawline and cheeks. 
3.  Dull Complexion: Efficient microcirculation gives skin its healthy, rosy glow. As circulation slows with age, skin can appear pale, dull, and lifeless. 
4.  Uneven Skin Tone: Poor circulation can lead to an accumulation of waste products in the skin, resulting in a blotchy or uneven skin tone. 
5.  Slower Cell Turnover: Microcirculation plays a crucial role in supporting the skin's natural regeneration process. As it declines, cell turnover slows, leading to a build-up of dead skin cells that can make the skin look rough and aged. 
6.  Decreased Elasticity: The skin's ability to snap back when pinched (known as skin turgor) is directly related to its hydration levels, which are maintained by proper microcirculation. As circulation decreases, skin becomes less elastic and more prone to staying "tented" when pinched.

Supporting Healthy Microcirculation 

Now, before you start panicking about your skin turning into paper, there's good news!

We can actually support and improve our microcirculation naturally. Diet, nutrition, lifestyle and herbal medicines can all support healthy microcirculation, there are also many supplements that can help to, but for me, I always promote a "FOOD IS MEDICINE" approach first.

Feeding Your Microcirculation: Nutrition is Key

Your diet plays the most important role in supporting healthy blood flow & skin health. Aiming to eat these foods as often as possible is key. Add berries to your smoothies or for a snack, order a veggie juice with beetroot when your at a cafe, snack on nuts, add some pomegranate seeds to your water.

• Berries: Berries are super high in antioxidants called anthocyanins, which act like natural pipe cleaners for your blood vessels. They keep your vessels flexible and strong, improving blood flow even in the tiniest capillaries. For your skin, this means better delivery of oxygen and nutrients, promoting a healthy, youthful glow. The improved microcirculation helps flush out toxins and reduce puffiness, contributing to a more radiant complexion.
• Fatty Fish: Salmon and other fatty fish are rich in omega-3 fatty acids, which act as a natural lubricant for your circulatory system. They reduce inflammation in blood vessels and make blood less sticky, improving overall circulation. For your skin, this translates to better hydration and nutrient delivery. The anti-inflammatory properties of omega-3s can also help reduce redness and protect against sun damage, keeping your skin looking younger.
• Beetroot:
  Beets are high in nitrates, which your body converts to nitric oxide - a natural relaxant for blood vessels. This widening of blood vessels allows for increased blood flow, including to your skin. Better circulation means more efficient delivery of oxygen and nutrients to skin cells, promoting cell turnover and collagen production. This can help reduce the appearance of fine lines and wrinkles, giving your skin a more youthful appearance.
• Citrus Fruits: Oranges and other citrus fruits are rich in vitamin C and bioflavonoids, which strengthen blood vessel walls and improve their elasticity. For your skin, this means better microcirculation and improved collagen production. Vitamin C is also a powerful antioxidant that can protect your skin from free radical damage, helping to prevent premature aging and maintain a more youthful appearance.
• Garlic: Garlic contains allicin, which helps relax blood vessels and has natural blood-thinning properties. This improved circulation benefits your skin by ensuring it receives a steady supply of nutrients and oxygen. Garlic also has antibacterial properties that can help combat acne-causing bacteria, promoting clearer, healthier-looking skin.
• Leafy Greens: Spinach and other leafy greens are rich in nitrates and antioxidants, which dilate blood vessels and protect them from damage. For your skin, this means better nutrient delivery and protection against oxidative stress. The high vitamin K content in leafy greens can also help strengthen capillary walls, reducing the appearance of dark circles and promoting a more even skin tone.
• Pomegranates: Pomegranates are packed with antioxidants that improve blood flow and reduce arterial plaque buildup. For your skin, this means better microcirculation and more efficient removal of toxins. The high vitamin C content in pomegranates also supports collagen production, helping to maintain skin elasticity and reduce the appearance of wrinkles.
• Nuts: Walnuts and almonds are rich in vitamin E and healthy fats, which keep blood vessels flexible and reduce inflammation. This improved circulation helps maintain skin hydration and elasticity. The vitamin E in nuts also acts as a powerful antioxidant, protecting your skin from free radical damage and helping to prevent premature aging.
• Dark Chocolate: Dark chocolate contains flavanols that help improve blood flow by dilating blood vessels. For your skin, this means better delivery of oxygen and nutrients, promoting a healthy, radiant complexion. The antioxidants in dark chocolate can also help protect your skin from UV damage, potentially reducing the risk of premature ageing.
• Cayenne Pepper: Cayenne pepper contains capsaicin. It can help strengthen your blood vessels and stimulates blood flow, especially to the extremities. For your skin, this increased circulation can promote a healthy glow and help deliver nutrients more efficiently. The improved blood flow can also help reduce the appearance of cellulite and promote a more even skin tone.

Lifestyle Practices for Better Blood Flow

• Dry Body Brushing: Think of this as giving your skin a gentle wake-up call. The bristles stimulate your skin, increasing blood flow to the area. It's like sending a fleet of tiny massage therapists all over your body, encouraging better circulation.
• Ice Baths and Cold Therapy: This might sound a bit extreme, but hear me out. Cold exposure causes your blood vessels to constrict, and when you warm up, they dilate. This cycle acts like a pump for your microcirculatory system. It's like giving your skin's blood flow a mini workout.
• Sauna Sessions: On the flip side, heat from saunas causes your blood vessels to dilate, improving blood flow to your skin. Regular sauna use has been shown to enhance the function of the endothelium (the lining of blood vessels) and increase nitric oxide production – a key player in blood vessel health.

Herbal Medicines

Herbal medicine is a wonderful tool for so many health concerns, including for anti-ageing, skin health and microcirculation. I never recommend self prescribing though, herbs are complex, so whilst I believe knowledge is key and I want to share the amazing benefits of herbal medicines, please seek professional help to get the right herbal medicines for you (you can book in for a consult with me here)

• Bilberry Berry: Think of bilberry as your skin's personal highway engineer. Rich in flavonoids, it strengthens those tiny capillaries, preventing issues like varicose veins. It's like reinforcing the roads in your skin city to handle more traffic.
  • Dosage: 
    • Typical bilberry products are standardized to 25% anthocyanoside content . 
    • Clinical studies have used 160-240 mg of bilberry extract daily for up to 6 months . 
    • Some studies have used 480 mg/day for 8 weeks
  • Risks and Side Effects: 
    • Generally considered safe when consumed in food amounts . 
    • Possible side effects include mild digestive issues . 
    • May interact with blood thinners and diabetes medications
  • Precautions: 
    • Pregnancy/Lactation: Stick to food amounts; safety of higher doses is unknown . 
    • Surgery: Stop use at least two weeks before scheduled surgery due to potential effects on blood sugar
• Horse Chestnut Seed: This little seed is like a traffic cop for your veins. It's especially good at tackling venous insufficiency – when blood struggles to return to the heart. Its tannins and glycosides help tighten up leaky veins, keeping blood flowing in the right direction.
  • Dosage: 
    • Most commonly used: 300-600 mg of standardized extract daily for 8-12 weeks . 
    • Standardised extracts typically contain 16-20% triterpene glycosides (aescin)
  • Contraindications: 
    • Liver disease
    • Kidney disease
    • Bleeding disorders
    • Latex allergy 
    Risks and Side Effects: 
    • Possible side effects include dizziness, headache, stomach upset, and itching . 
    • Raw or unprocessed horse chestnut seed contains esculin, which is toxic 
  • Precautions: 
    • Pregnancy/Lactation: Avoid use due to lack of safety data . 
    • Children: Unsafe. 
    • Only use products that have had esculin removed
• Gotu Kola Herb: Gotu Kola is like a maintenance crew for your blood vessels. It reduces capillary fragility and improves the surrounding connective tissue. If you're dealing with issues like phlebitis (inflamed veins) or swollen legs, Gotu Kola might be your new best friend in your longevity wellness program.
  • Dosage: 
    • Dried herb: 1-4 g three times daily . 
    • Tincture (1:2 w/v, 30% alcohol): 30 to 60 drops (1.5 to 3 mL), 3 times daily . 
    • Standardised extract: 60 to 120 mg daily, divided into 2-3 doses 

The Big Picture

Supporting your microcirculation isn't just about looking younger – it's about fighting ageing from the inside out.

By incorporating these practices and foods into your routine, you're not just improving your skin's appearance; you're supporting your overall health through a functional, proactive anti-aging approach.

Remember my nan's experience?

It taught me that healthy skin is more than skin deep. It's about nurturing our body's intricate systems, right down to the tiniest blood vessels. So, the next time you look in the mirror, remember – your youthful glow isn't just about what you put on your skin, but how well you're supporting the incredible network flowing beneath it.

If this resonated with you, and you would like some extra support for your health there are two ways you can work with me:

• 1-1 online personalised naturopathic support. I work with clients all over the world for a range of health concerns. Find out more here  or book a consult directly here
• Join my 4 Week Longevity Body Kickstart, a self guided program that includes my holistic longevity blueprint, meal plans, recipe books, shopping lists and so much more. Find out more here