The brain uses about three times more oxygen than muscles do. Oxygen is a vital substance for brain function and for brain healing. Healthy blood circulation is essential for the brain to function at its best. There are numerous ways to increase the flow of oxygen-rich blood to the brain, find out more by reading the article.
Steps
Method 1 of 3: Physical Activity
Step 1. Exercise regularly
Each type of aerobic activity positively affects blood circulation and health. A study performed on a group of older women found that moderate physical activity improves blood flow to the brain. Walk for 30-50 minutes at a brisk pace, repeat three or four times a week.
- The results of the study indicate an increase in blood flow of up to 15%.
- While there is no evidence that conclusively confirms that increased blood flow to the brain can help prevent or reverse cognitive decline, many studies suggest there is a connection between exercise and overall brain health.
- Any physical activity that forces you to breathe faster and increases your heart rate can be called aerobic activity. Swimming, biking, dancing, and even sexual activity can all be considered aerobic exercises. Choose the one that best suits your lifestyle and dedicate yourself with enthusiasm!
Step 2. Take short walks spaced out throughout the day
You don't have to go through a long exercise session to reap the benefits of walking. Taking short walks will still allow you to increase blood flow to the brain. Even a few minutes walk (3-5) will have positive effects on blood circulation.
- Set an alarm to remind you to take a break and walk around for a while. If you do office work, plan several small walks.
- Take advantage of common walking opportunities. Take the stairs instead of the elevator. Park a little further from your destination. Get off the bus one or two stops earlier and walk the missing stretch of road.
Step 3. Stretch throughout the day
Stretching improves blood circulation throughout the body and also keeps muscles and joints flexible. Find a few minutes every hour to stretch and relax your body.
- Stretching increases blood flow to the muscles. Although there are no "stretching" exercises aimed directly at the brain, the increased blood flow in the body improves and increases blood circulation.
- There are some simple exercises that can increase blood flow to the brain, including touching your knees or toes from a standing position. Alternatively, you can sit on the floor and touch your knees, ankles or toes with your legs stretched out in front of you. In any case, do not try to overdo it on the first attempt and stop if you feel pain or particular tension in your back.
Step 4. Do yoga
Yoga poses often invite you to put yourself upside down and place it below heart level. The blood flow to the brain will benefit directly. Try to perform a very simple inversion: lie down on the floor, perpendicular to a wall, then approach the wall until you can rest your legs on it, keeping your buttocks as close as possible to the wall.
- If you want to do a more advanced character reversal, you can try hand or head handstand. Initially practice with the help of a wall to help you stay balanced. Remember that yoga should never be painful. For more advanced inversions, it is advisable to have an experienced teacher assist you.
- Reversals don't have to be vertical. Plow and fish positions directly improve blood flow to the brain, in the first case through thyroid stimulation, in the second through neck and throat stimulation.
Method 2 of 3: Breathing
Step 1. Breathe using your nose
Engage the diaphragm in the abdominal area of the body. This practice is called "abdominal breathing". Deep breathing pushes air and oxygen to the lower area of the lungs, where most of the blood capillaries are located.
- The air entering the nose moves to the nasal passages, oral cavities and the upper part of the lungs. Breathing with your mouth reduces exposure to oxygen-rich fresh air.
- Breathing using the diaphragm ensures better oxygenation of the blood.
Step 2. Meditate
Slow down your breathing and heart rate during meditation. Meditative practices often involve more conscious or guided breathing. Breathing deeply and at a relaxed, steady pace increases the amount of oxygen in the blood.
- Mindful breathing helps you relax your neck, shoulder, and chest muscles, the stiffness of which could negatively interfere with blood flow to the brain.
- The positive effects of meditation have been scientifically proven. Meditation reduces stress levels, increases the ability to concentrate and strengthens the immune system.
- There are many methods of meditating. If you want to approach meditative practice in a simple way, sit comfortably, close your eyes and start counting your breaths. After taking ten breaths, start counting again from zero. Continue to stay fully focused on counting your breaths. When a different thought comes to your mind, just notice it and let it go. Then start counting from scratch again.
Step 3. Stop smoking
Nicotine narrows the arteries by obstructing blood flow to the brain. In this regard, however, it is also important to underline that, immediately after quitting smoking, the absorption and flow of oxygen in the brain will be reduced by up to 17%.
- Smoking has been linked to some very serious and sometimes fatal conditions, including strokes and brain aneurysms. An aneurysm is a cavity within a blood vessel affected by weak and compromised walls.
- E-cigarettes contain nicotine, a substance that causes blood vessels to constrict and reduces the blood supply to the brain. It is therefore not recommended to use them as a substitute for standard cigarettes.
Method 3 of 3: Power
Step 1. Eat more chocolate
Research suggests that the flavonoids contained in cocoa beans may help increase blood supply to the brain. Flavonoids are also contained in red wine, black grapes, apples and berries. Tea, especially white and green tea, is another excellent source of flavonoids.
- Make sure your daily calorie intake stays within healthy limits. Increasing your daily fat or sugar intake could have negative consequences for your body and brain health.
- Research into the benefits of flavonoids is still in its infancy.
Step 2. Drink the beetroot juice
Studies have shown its ability to improve blood supply to the brain. Beetroot contains nitrates, which are converted into nitrites by bacteria naturally present in the mouth. Nitrites promote the widening of blood vessels, consequently increasing blood flow to the brain.
- Celery, kale, and other green leafy vegetables also contain nitrates.
- Eating fruits and vegetables that are high in nitrates promotes better brain function. Converting these foods into delicious juices is the quickest and easiest way to ingest the quantities needed to keep you healthy.
Step 3. Include "superfoods" in your daily diet
Due to their high nutritional value, nuts, seeds, blueberries and avocados are sometimes referred to as "superfoods". Research indicates that the intake of these foods positively affects brain health in old age.
- Walnuts, almonds, hazelnuts and other dried fruits are an excellent source of vitamin E. Cognitive decline has been linked to a deficiency in this vitamin. Dried fruit can be eaten roasted or plain. The spreads based on dried fruit, if free of hydrogenated oils, maintain a high nutritional content.
- Avocados are rich in monounsaturated fatty acids, substances known to improve blood flow to the brain. Monounsaturated fatty acids help reduce bad cholesterol in the blood and lower blood pressure. Avocados also provide nutrients that are beneficial to the overall health of the body.
- Blueberries help protect the brain from oxidative stress, a pathology that compromises its functionality. Eating 100 grams of blueberries, fresh, dehydrated or frozen, has been shown to improve brain health every day.
Step 4. Consider taking a dietary supplement
Ginkgo biloba has a long history in terms of improving blood flow to the brain. It also protects nerve cells, the damage of which is believed to be linked to Alzheimer's.
- Children should not take ginkgo biloba. In the studies conducted so far in adults, a dose of between 120 and 240 mg per day has been given.
- Ginkgo biloba is available in the form of capsules, chewable tablets, liquid extract and dried leaves for the preparation of herbal teas.
