On average, 20 breaths are taken by a healthy individual every minute but they do not know whether the breaths are optimal or not. Optimal breathing is linked to the oxygen level in the blood. Cellular respiration is extremely important to live. When you breathe, inhaling oxygen makes it bind with red blood cells that carry the oxygen to every cell of the body through blood.
Importance of Oxygen
Oxygen has vital importance in the body because without it, the person dies. The reason is, oxygen entering into the cells is important in replacing organelles and other cells that are worn out. Furthermore, it is necessary for the proper functioning of the heart, brain, lungs, muscles, etc. It is so important that if your brain cells are deprived of oxygen for only 5 seconds, you may die. It also helps in proving energy and boosting the immune system.
Hypoxemia: Consequences of Low Oxygen Level
Hypoxemia or low oxygen level in blood is a serious health concern. It can be mild in the beginning but can be severe if kept unchecked. Hypoxia is a different term from hypoxemia because it is the deficiency of oxygen in the tissues of the body.
Causes of Hypoxemia
There are a number of causes that interfere with the proper delivery of oxygen in the blood for maintaining its normal level. Some of them are:
- Lungs complications like Asthma and Bronchitis
- Shortness of breath during sleep (sleep apnea)
- Herat diseases and defects
- High altitudes with low oxygen levels
- Some pain killers
- Inflammation such as in pulmonary fibrosis
The severity of the symptoms of Hypoxemia varies the condition of a person. The common symptoms include:
- Fast heartbeat
- Shortness of breath
- Bluish color in skin, fingernails, and lips
Measuring Blood Oxygen Level
The oxygen level in blood or its saturation is measured by a device known as a pulse oximeter. You may have heard about it as it is a common device used in almost every clinical setup. It is clipped to any of your fingers to check the ratio of red blood cells carrying oxygen with the empty red blood cells. The best part is, it is a painless procedure with no risk.
Peripheral capillary oxygen saturation (SPO2) is a medical term used for measuring oxygen saturation in the blood. The normal level for SPO2 ranges between 94% to 99%. People with lungs problems have a lower value of SPO2 but if this level goes below 90%, it can cause severe pressure on the lungs, heart, kidneys, etc resulting in serious conditions such as heart attack and stroke.
Increasing Blood Oxygen Level
The importance of a normal level of oxygen in the blood cannot be denied. People facing low SPO2 levels are suggested to follow the ways and tips below:
1. Doing Breathing Exercises
The level of oxygen in the blood depends upon the utilization of it which in return depends upon its intake. There is a direct link between the performance and the amount of oxygen we breathe. The criteria of this measurement are VO2 Maximus. For increasing the level of oxygen in the blood. Interval and sprint training exercises are the most effective.
Moreover, Experts in Pulmonary rehabilitation suggest performing simple breathing exercises such as deep belly and pursed-lip breathing. You are thinking about the benefits of these exercises, right? These exercises help widen your airways that help inhale more oxygen.
Moreover, taking deep and slow breaths may help you get more oxygen in the blood. Breathing exercises help improve strength and endurance. These also aid in reducing stress.
2. Inhaling Fresh Air
Doctors suggest doing a walk every day for at least 40 minutes in the natural fresh air. It provides you with more oxygen that increases its level in the blood. Digestive and stress-related problems can also be solved effectively by this method.
3. Staying Hydrated
A person loses almost 400ml of water every day hence drinking water is extremely important in order to maintain its balance in the body. Besides this, drinking more water help you exchange the two gases i.e. inhaling oxygen and exhaling carbon dioxide. It eventually increases the level of oxygen in the blood.
4. Say No to Smoking
Quitting smoking for 14 days only can cause a significant effect of up to 30% on the lungs activity of a smoker. People experiencing these effects tell that they have a noticeable increase in oxygen level and circulation of the blood.
5. Keeping Plants
Growing plants in your home can refreshes the air around you. It will have more oxygen and the level of carbon dioxide can be reduced to a remarkable extent. It also helps absorb more oxygen in the body.
6. Foods Rich in Oxygen
Following are the foods that aid in elevating blood oxygen levels:
Oranges not only taste good but are also rich in fibers, Vitamin A, Vitamin B, folate, copper, pantothenic acid, calcium, potassium, etc.
Apples help in promoting the production of a protein called hemoglobin that binds oxygen with it. They are loaded with, riboflavin, antioxidants, dietary fiber such as phytonutrients, B-complex vitamins, vitamin C, calcium, potassium, and phosphorous.
It is used in the production of green tea. Nettle contains calcium, magnesium, quercetin, vitamins B, C, and K1. Having honey with it is a better option.
● Almond Milk
Almond milk is dairy-free, unlike regular milk. It contains several beneficial minerals, vitamins, magnesium, iron, calcium, zinc, riboflavin, folate, multivitamins, thiamine. It does not increase mucus. It can be found in any grocery store. You can enjoy its different flavors like chocolate, vanilla, and strawberry.
Supplements For Increasing Oxygen Level
The use of any supplement for increasing oxygen saturation depends upon the severity of the condition you are facing. Mild deficiency of oxygen in the blood can be treated by correcting your diet but severe deficiencies help supplements for this purpose. Oxygen deprivation for longer periods can result in anemia and hypoxia. Consult your physician or dietician before having any supplements.
Hypoxemia or decreased oxygen level in blood is a serious health concern. People should not neglect the symptoms. In case you are having difficulties regarding it, go and get yourself checked. Categorize your condition as mild or severe and find a treatment plan according to it. Moreover, a number of ways and tips are mentioned above to increase the oxygen level in blood naturally but supplements are also a good option otherwise.