How to Get More Oxygen to the Brain
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Have you ever noticed that you can think better after you exercise? One of the reasons for this is because exercise can boost blood flow to your brain. Since blood delivers oxygen (and nutrients) to all parts of the body, an increase of blood flow to the brain results in more oxygen to the brain.
A recent study from the University of Calgary found that cerebral blood flow velocity was boosted in older adults who stuck with an aerobic exercise program for six months. Doing so also optimized cognitive functions and improved cerebrovascular regulation. Another study from the University of Texas Southwestern Medical Center found that a twelve-month aerobic exercise program could increase brain blood flow and significantly improve neurocognitive functions for people at risk of dementia.
Whether you are looking to break through brain fog or are concerned with your long-term brain health, learning how to boost the level of oxygen in your brain through increased blood flow is essential.
Let’s take a look at some of the different ways you can get oxygen to the brain and what benefits doing so can provide.
Get Oxygen to the Brain With Exercise
One of the most accessible and best ways to increase circulation and brain blood flow is through exercise.
Some studies have found that you can increase blood flow to your brain by as much as 15% with moderate exercise. You will even reap the benefits of increased oxygen to the brain from taking a brisk 30-minute walk three or four times a week.
There are countless other benefits to exercise in addition to increasing the flow of oxygen to your brain. For this reason, you should consider picking up exercise as one of your long-term health habits.
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Get Oxygen to the Brain With Exercise
Did you know that brain blood flow and circulation are stimulated by exposure to light? One study found that light therapy could increase blood flow and create increased activity in the brain.
Researchers have also found a link between brain blood flow and vitamin D levels. Vitamin D has long been recognized for its positive effects on brain health and mood-stabilizing abilities.
Get Cold Exposure
Another way of improving blood flow to the brain and increasing oxygen to it is by exposing yourself to cold. A lot of research has been done on the positive effects cold showers have on circulation and blood flow.
But for some people, the idea of taking a cold shower is the least appealing notion in the world! However, you can actually get more blood flowing to your brain by exposing yourself to cold showers.
In fact, studies have found that you can increase the speed of blood flow to the brain just by holding your hand in ice water for one minute.
There have also been a number of animal studies that have suggested that cerebral blood flow could be significantly increased by cold exposure.
You can expose yourself to cold by turning your shower water to cold or by going out in the colder seasons with less clothing than usual. It’s also known that cold exposure supports the endocannabinoid system and stimulates the vagus nerve. But please be smart about exposing yourself to extreme cold to avoid hypothermia.
Meditate
Did you know that you can boost your brain health by sitting quietly? Meditation has become an increasingly popular relaxation technique, and it’s no wonder why. Meditation is linked to countless health benefits. Meditation is known to:
Reduce stress
Help control anxiety
Enhance self-awareness
Promote emotional health
Possibly prevent memory loss
Improve sleep
Optimize cognitive functions such as attention and focus
Meditation is also linked to increased brain blood flow. Along with all of its other benefits, it can help you get more oxygen to the brain.
Eat a Nutritious Diet
Another important long-term health habit is making sure you are eating a healthy and nutritious diet. There are a number of different ingredients you can add to your regular diet to help promote brain blood flow and oxygen levels.
Adding omega-3 fatty acids to your diet can help you increase circulation and brain blood flow. Many studies have also found that they can:
Improve memory
Significantly reduce brain inflammation
Improve cognition and mood
Protect against Alzheimer’s disease, dementia, and cognitive impairment
You can find omega-3 fatty acids in cold-water fish like sardines, salmon, black cod, herring, and sablefish. You can also take it in supplement form.
Expert Tip: All oils, including omega 3 fatty acids, are sensitive to light, heat, and oxygen. For this reason, if you choose to supplement with omega 3’s, make sure you choose one packaged in a dark or opaque container. For added protection against rancidity, be sure to store your supplement in the fridge.
Eating dark chocolate can also improve brain blood flow. This is because dark chocolate contains flavonoids that can lead to two or three hours of increased blood flow to key areas of the brain.
Resveratrol is an antioxidant that is found in raspberries, red wine, grapes, and dark chocolate. It is known to help prevent neurodegenerative diseases from developing. Additionally, it can help get more oxygen and blood to your brain quickly.
Drinking blueberry juice has also been found to help increase oxygen levels to the brain. While more research is needed, the researchers believe that the positive effects of the study are due to the flavonoids in blueberries.
If you’re struggling to stick with a healthy diet, consider signing up for my weekly meal plan service or contact me for help in devising an individualized nutritional program for your unique needs and goals. Eating well does not have to be complicated!
Acupuncture
The alternative therapy of acupuncture has been gaining traction in the western world for many years now. One of the many benefits of acupuncture is its power to help increase circulation and brain blood flow.
One randomized controlled trial found that participants had an increase in the speed of blood flow to both hemispheres of the brain both during and after the treatment. Animal studies have also found that acupuncture can help to improve cerebral circulation and blood flow.
Listen to Music
Music is known to help increase oxytocin and dopamine as well as naturally reduce cortisol levels. Researchers have recently also discovered that increased blood flow to the brain could result from listening to music or engaging in musical training.
Is It Time For You to Build Long-Term Health Habits?
As you can see, there are several accessible ways that you can get oxygen to the brain. By exercising, incorporating certain foods into your diet, and engaging in mindful and therapeutic practices, you can help to boost your brain health by increasing oxygen to the brain.
Are you ready to begin your journey towards long-term health? If so, take a look at the services I offer as a nutrition coach.
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
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[Medical Disclaimer]
All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.