Want to know how to increase your blood oxygen level? Our bodies need oxygen to thrive. It’s the fuel that powers our cells, helping us convert food into energy. However, several factors can impact your blood oxygen levels. Keep reading to learn tips on naturally promoting healthy oxygen levels.
Table Of Contents
- Understanding Blood Oxygen Levels and Why They Matter
- How To Increase Blood Oxygen Level Naturally
- Recognizing the Signs of Low Blood Oxygen Levels
- Measuring Your Blood Oxygen Levels
- When to See Your Doctor
- FAQs about how to increase blood oxygen level
- Conclusion
Understanding Blood Oxygen Levels and Why They Matter
Your blood oxygen level, also called oxygen saturation, tells us what percentage of your red blood cells carry oxygen. These cells act as tiny delivery trucks, picking up oxygen from your lungs and transporting it throughout your body.
A typical, healthy blood oxygen saturation reading falls between 95% and 100% ( Shaikh, 2020 ). When these levels drop, especially below 90%, it’s called hypoxemia and may suggest a need to seek medical attention. This is especially concerning in cases of COVID-19.
How To Increase Blood Oxygen Level Naturally
Now that we understand the importance of healthy blood oxygen levels let’s explore some simple yet powerful ways to boost them. You can elevate your blood oxygen levels and improve your overall well-being by implementing these strategies.
1. Breathe Deeply
This sounds almost too easy, right? But, many of us don’t breathe deeply enough, especially when stressed. Shallow breathing prevents your body from getting a full dose of oxygen. That’s where deep breathing techniques, like diaphragmatic breathing, come in.
Diaphragmatic breathing, also known as belly breathing, encourages complete lung expansion. For instance, this type of breathing can improve blood oxygen saturation by allowing you to draw in more air and contain it longer in your lungs ( Shinde, 2020 ).
2. Stay Active
Remember those red blood cells acting as oxygen couriers? Exercise is like giving them a turbo boost. When you engage in physical activity, your heart pumps faster, increasing circulation.
This action sends those oxygen-rich red blood cells hustling through your body. Regular exercise not only supports cardiovascular health, but also enhances the efficiency of oxygen delivery to tissue throughout your body.
3. Open Your Windows
We spend a lot of time indoors, but getting fresh air does wonders for your blood oxygen levels. Step outside, take a walk in nature, or open those windows and let the fresh air circulate. Bringing in fresh air helps to improve indoor air quality.
Additionally, it allows for a higher concentration of oxygen to enter your lungs. This simple act can make a notable difference in how you feel throughout the day, promoting a sense of alertness and vitality.
4. Hydrate
Staying well-hydrated is crucial for maintaining healthy oxygen flow. Water plays a vital role in your blood’s ability to efficiently transport oxygen to your cells.
Dehydration can thicken your blood, making it tougher for those hard-working red blood cells to do their job. The average daily water intake is about 15.5 cups for men and 11.5 cups for women ( Harvard Health ).
5. Ditch the Cigarettes
This goes without saying, but smoking seriously messes with your oxygen levels. Not only does it directly damage your lungs, making it harder for them to absorb oxygen, it also fills your body with harmful chemicals that displace oxygen in your blood.
Quitting smoking is one of the most impactful steps you can take to improve your respiratory health and overall well-being. It allows your lungs to heal and regain their ability to efficiently absorb oxygen.
6. Mind Your Posture
Have you ever noticed how slouching makes you feel a little short of breath? Good posture isn’t just about appearances; it directly impacts your oxygen intake.
Sitting or standing tall allows your lungs to fully expand, increasing their capacity to take in oxygen. One study found that the average oxygen saturation value when measured while sitting in an upright position in a chair was significantly higher than that calculated when the individual was lying on the right or left side of the body ( National Library of Medicine, 2016 ).
7. Welcome Plants into Your Home
This might sound a little “out there,” but indoor plants can act as natural air purifiers. They release oxygen as a byproduct of photosynthesis.
Some plants also absorb harmful air pollutants, which can improve your home’s air quality and contribute to healthier breathing. Indoor plants can significantly remove organic chemicals from indoor air ( NASA, 2013 ).
In addition to essential photosynthesis that releases carbon dioxide and returns oxygen to the air, plants can remove toxicants from the air, soil, and water in at least two ways (PMC, 2011).
8. Eat an Iron-Rich Diet
Iron plays a starring role in transporting oxygen throughout your body. Without enough iron, your body can’t produce enough hemoglobin.
Hemoglobin is those vital proteins in red blood cells that carry oxygen. Include iron-rich foods like lean meat, spinach, lentils, and beans in your diet. One study found that Vitamin D-deficient Korean women had a higher risk of anemia, highlighting the interconnectedness of nutrients in maintaining optimal health (Science Direct, 2013).
Recognizing the Signs of Low Blood Oxygen Levels
Even when we try our best, sometimes our bodies need a little extra help. Here’s how to recognize if your oxygen levels might be low:
- Shortness of breath, especially during activities you usually handle easily.
- A rapid heartbeat, feeling like your heart is racing.
- Chest pain or discomfort.
- A bluish tint to your fingertips or lips.
- Headaches or dizziness.
If you notice any of these, don’t ignore them. It’s crucial to consult your doctor to get to the root of the problem and get your blood oxygen levels back on track.
Measuring Your Blood Oxygen Levels
A handy little device called a pulse oximeter offers a simple, painless way to get a snapshot of your blood oxygen saturation levels.
How it works
It’s a small clip, often placed on your fingertip, that uses light beams to measure oxygen in your blood. You can often find pulse oximeters at pharmacies or online, making it easier than ever to monitor your levels from the comfort of home.
Understanding the Numbers
In the average individual, blood oxygen saturation often reads between 95 and 100 percent. A typical, healthy reading is 95–100% . If your SpO2 level is less than 92% , a doctor may recommend you get an ABG.
But, it’s important to remember pulse oximeters aren’t foolproof. However, FDA-approved pulse oximeters may have a 2–3% error window when compared with ABG values.
When to See Your Doctor
If you suspect low oxygen levels, see your doctor for testing and a treatment plan. They may order an arterial blood gas (ABG) test to accurately measure blood oxygen and determine the underlying cause of any issues.
An ABG measurement will determine the partial pressure of oxygen in your blood, known as PaO2. A normal ABG oxygen level for healthy lungs is between 75 and 100 millimeters of mercury (mm Hg) .
When your blood oxygen level goes below 95%, you’re at risk of hypoxemia . If your blood oxygen level falls below 80–85%, visual and cognitive changes may start to develop.
FAQs about how to increase blood oxygen level
How can I raise my oxygen level quickly?
While long-term strategies are key for lasting results, you can give your blood oxygen a quick boost with a few simple steps. Take several deep breaths, making sure to fully inhale and exhale. Stepping out into the fresh air for even a few minutes can help as well.
What drink increases oxygen levels?
There isn’t a magic drink to dramatically spike your blood oxygen. However, staying adequately hydrated with water is your best bet.
What are the symptoms of low oxygen?
Symptoms of low oxygen, known as hypoxemia, include:
- Shortness of breath, even at rest.
- Fast heartbeat or palpitations.
- Chest pain.
- Bluish discoloration of the skin, especially lips and fingertips (cyanosis).
- Headaches, particularly in the morning.
- Dizziness, lightheadedness, or feeling faint.
- Confusion or disorientation.
- Restlessness or a sense of anxiety.
Is 92 a good oxygen level?
A blood oxygen level of 92% can be a reason to pay attention, though it’s not necessarily a cause for immediate alarm. However, keep in mind that a pulse oximeter might have a 2–3% margin of error. It is always best to consult a healthcare professional for personalized advice and guidance. They can assess your overall health and provide appropriate recommendations.
Conclusion
As you learn how to increase blood oxygen levels, incorporate these practices into your routine. By taking charge of your well-being and understanding the factors that influence healthy oxygen levels, you empower yourself to live a vibrant and fulfilling life.