"If you’ve got bruises appearing on your body, and can't figure out why, then there could be a number of reasons."
Today we're talk about something that affects many people as they age - bruising.
If you’ve got bruises appearing on your body, and can't figure out why, then there could be a number of reasons. Watch today's live, with Dr. Nancy Lin, PhD and holistic nutritionist, as she explains what’s really going on when it comes to bruising and what you can do about it!
- 00:32: There may be a number of reasons for frequent bruises
- 02:07: We often notice we bruise more easily with age
- 03:33: Most common reasons for increased bruising: thin skin, thin blood, & fragile capillaries
- 04:17: Some medical conditions such as diabetes, liver disease, or blood cancers such as Leukemia can also cause frequent bruising
- 04:31: Medications that thin the blood can contribute to bruising more easily
- 05:07: Fragile capillaries are the most common reason
- 06:01: Dietary changes with supplementations support can help counter the affects of bruising and strengthen the capillaries and skin
- 06:28: Eat foods high in bioflavinoids
- 09:27: Quercetin is a highly concentrated form of bioflavinoids
- 09:58: Three ways bioflavinoids help with bruising
- 11:30: Eat foods high in vitamin C
- 12:42: Two more vitamins to focus on for capillaries and immune health: vitamin D and vitamin K
What's Really Going on With Those Weird Bruises?
If you're dealing with bruises you can't explain, and you're wondering if it's something you can avoid, or a sign of something more serious, keep reading.
For most of us growing up, we got bruises from falls, contact sports, or accidents, but aside from those incidents, bruising was somewhat infrequent. But as we get older, many of us notice that we bruise more easily. It may be that something barely grazed your arm and you find a bruise later, or you wake up with a dark blue patch on your forearm for seemingly no reason.
In some cases, you may have just forgotten the bump that caused the bruise, but it may be something else. So let's take a look at what causes it, and whether it's a sign of something you need to address. Plus, we'll examine what you can do to avoid frequent bruising, and reduce the amount of time the unsightly bruise lingers on your skin.
The most common reasons people become more prone to bruising with age include: thin skin, blood that is too thin, and most common of all, having blood vessels and capillaries that are fragile and more prone to leakage.
There can also be a combination of factors that contribute, including certain medical conditions that can cause you to bruise more easily. Diabetes, liver disease, and blood cancers such as leukemia, can all make the skin thin and the capillaries more fragile and porous.
Also, some medications like Aspirin, especially anti-platelet agents and anti-coagulant drugs such as Warfarin (also known as Cumidin) can leave you with bruises, including black and blue spider-web like patches on arms and legs.
But the main reason most people bruise is that the capillaries are too fragile, and tear easily. Fragile capillaries are too porous, permeable, and prone to leak. This means the slightest contact can easily cause them to break open and bleed, discoloring the skin nearby. This is statistically more prevalent as you age. And if your blood is too thin already from certain medications, you can bruise more faster and easily.
What Can You Do About It?
Fortunately, your diet can dramatically help counter the affects of bruising strengthen your skin to prevent the discoloration. Dietary changes with certain nutritional supplementation support can help strengthen your capillaries, keep your blood cells healthy and flexible, and help bruises more quickly disappear.
To start making your capillaries strong and healthy, do these two things:
Make sure you have as much bioflavinoids as possible in your diet. Bioflavinoids are found in the pulp and white core that runs through the center of citrus fruits such as lemons, oranges, and grapefruits. They can also be found in apples, cherries, grapes, broccoli, and red and yellow onions. Most dark colored berries and dark leafy greens contain bioflavinoids. Even green tea and dark chocolate are high in bioflavinoids. These are all recommended in Dr. Nancy's anti-inflammatory e-Guide.
You may also have heard of something called quercetin, which is a highly concentrated form of bioflavinoids, found in most of the foods mentioned above. Bioflavinoids work in the body to reduce the bruising in 3 ways.
- They enhance the action of Vitamin C in your body.
- They support blood circulation. Most of the foods we've talked about contain a powerful bioflavinoid called Rutin. Rutin is known to strengthen blood vessels. A deficiency in Rutin and other bioflavinoids, allows blood vessels to break more easily. In addition to helping with bruising, getting enough Rutin in your diet helps with varicose veins and hemorrhoids.
- Bioflavinoids are powerful anti-oxidants, that help lower the inflammation in your body. Keeping inflammation down will enhance your immune health, which will help with the bruising, as well as overall wellness.
Vitamin C's role when it comes to stopping bruising is monumental. It works synergistically with the bioflavinoids. This is why in nature you find so many foods that are high in both bioflavinoids and vitamin C. Studies have clearly shown that people with low vitamin C intake, when given an increased dose of vitamin C daily, have reduced bruising. So eat the citrus fruits and berries daily, but don't forget the broccoli and leafy greens, which are naturally high in vitamin C.
There are also two more vitamins you should focus on for blood capillaries and immune health: vitamin D and vitamin K. Vitamin D in particular is difficult to get enough of from diet alone. You can get Vitamin D naturally from the sun! However, many people aren't able to get into the sunlight as much as they need to, and too much exposure to sunlight when you get older, can actually make bruising worse.
To get the vitamin D and vitamin K you need daily, it's best to take a daily supplement, such as Smarter Vitamin D3, which has the exact right amount of plant-based vitamin D and K.
For those who suffer from frequent bruising, give these dietary changes a try and you should start seeing a difference soon!