How to Increase Blood Flow to the Brain: 10 Essential Tips
ESTIMATED READING TIME: 4 Minutes & 32 Seconds
Do you want to get your memory back or just improve your thinking? Boosting blood flow your brain can help you think more clearly and remember more. Low blood flow to the brain is the number one indicator a person will develop Alzheimer's disease.
Having low blood flow to your brain can hinder your ability to think and make good decisions. Read these tips to increase blood flow to your brain and help your mind stay sharp.
Why You Need to Increase Blood Flow to Your Brain
Brain blood flow moves the blood through the veins and arteries in the brain. These vessels deliver oxygenated blood, nutrients, and glucose to the brain. The veins also carry carbon dioxide, deoxygenated blood, lactic acid, and other metabolic matter or waste products away from the brain. The brain uses 25 percent of your oxygen supply to function properly. The blood not only delivers this oxygen; it also removes the waste. The brain has the smallest blood vessels and is also the furthest from the heart, which makes this organ difficult to get blood.
Poor blood flow to the brain can also lead to diseases such as:
Parkinson's Disease
Lyme disease
Agoraphobia
Obsessive-compulsive disorder (OCD)
Anxiety
Panic Disorder
Dementia
Alzheimer's disease
Chronic fatigue syndrome
Depression
Cognitive dysfunction (or brain fog)
Stress, low thyroid, abnormal blood pressure, concussions, and infections can also cause blood flow to the brain to be reduced.
It's important to increase the flow of blood to the brain to avoid these conditions and help you think better.
Here are some natural ways to do so.
1. Increase Vitamin D Levels
If you have low levels of vitamin D, you can have cognitive impairment. Vitamin D assists with memory formation, and a vitamin D deficiency can increase dementia and other cognitive impairments in older adults.
Vitamin D helps regulate glucose and calcium transportation to the brain and within it. It also protects your memory by reducing inflammation and increasing neurotransmitters. You want your vitamin D level to be above 20 ng/ml, so talk to your doctor about checking your levels to see if you need to take supplements to improve vitamin D levels.
2. Exercise
Exercising regularly helps keep blood vessels healthy. Exercise increases the blood flow to the brain so the cells can produce more energy. Studies have shown that regular exercise can help reduce brain aging by about 10 years.
Moderate-intensity exercise is best because high-intensity exercise may reduce blood flow to other parts of the body by trying to cool down the body temperature. Try exercises like yoga, swimming, walking, and aerobics.
3. Reduce Caffeine
Caffeine can block brain receptors and impair circulation. This is why it's important to watch your caffeine intake and take breaks from consumption. Try reviving energy with exercise or drinking water instead.
4. Limit Salt in Your Diet
Eating too much salt can stiffen arteries and increase blood pressure. This damages the blood vessels in the brain and can cause cognitive impairment.
Try using herbs and other spices to season your food or add some flavoured vinegar or citrus juice rather than only reaching for the salt.
5. Avoid Added Sugars
Too much sugar can also impair your cognitive skills and increase your blood pressure. Large quantities of sugar can also increase blood glucose, which in turn damages the blood vessels and contributes to a decline in brain function.
Try satisfying that sweet tooth with fresh whole fruit instead of sugary snacks. Fruit also has the added benefit of containing antioxidants and fibre to help boost brain function.
6. Eat Foods High in Nitrates
Foods rich with nitrates include carrots, beets, leafy greens, and celery. Studies show that nitrates from vegetables can increase blood flow to the brain and improve cognitive performance.
7. Limit Animal Product Consumption
Eating large amounts of red meat can cause iron and copper to build-up in excess, which can harm your brain. Excess iron and copper can cause oxidative stress to your brain and increase plaque formation. You should look for these minerals within healthier options like beans, edamame, pumpkin seeds, or sesame seeds to avoid excess amounts of red meat.
8. Eat More Plant-Based Foods
You should eat about 90 percent or more of your diet with whole plant foods. This includes fruits, vegetables, legumes, nuts, and seeds. You want to eat natural, healthy plant foods. This includes raw vegetables, so having a large salad for an entree once a day with raw onions, tomatoes, beans, and seed- or nut-based dressing is a great option for a healthy meal and to give your body vital nutrients for brain health.
Berries are another food with favourable properties to reduce inflammation and oxidative stress in the brain.
9. Chew Gum
Chewing gum can also improve brain blood flow. It increases the level of arousal and alertness while doing a cognitive task. Make sure you choose an aspartame-free gum for a healthier option.
10. Take Brain Supporting Supplements
You want to maintain sufficient levels of omega-3 fatty acids in your brain to help avoid cognitive diseases later in life. You also want to watch out for a vitamin B12 deficiency, and as you age, your body decreases its ability to absorb this vitamin. Having a vitamin B12 deficiency can be associated with depression, poor memory, and confusion.
Ginkgo biloba is another popular brain health supplement. The leaves of this tree can improve cognitive function and improve blood flow.
Ginseng also has anti-inflammatory and antioxidant properties to protect brain neurons from any damage.
Ginger has zingerone, which is an antioxidant that prevents neuron death and also reduces oxidative stress.
Final Thoughts
Follow these 10 essential tips to help increase blood flow to your brain. It will help improve your thinking, decision making, and also your memory. Your brain is one of your most vital (and valuable) organs, so be sure to protect it by eating the foods above, exercising, reducing unhealthy processed foods, and living an active lifestyle.
As you can see your diet is extremely important to your brain health. Worried about getting the right foods? Contact us.
We offer services including assessments, meal planning, and other support to keep you on track. Have questions about these services or neuro-nutrition—contact us today.
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