The brain needs three times as much oxygen as the muscles need. Oxygen is essential for brain function and healing. Optimal brain function depends on healthy blood flow. There are various methods you can use to increase the flow of oxygen-rich blood to your brain.
Step
Method 1 of 3: Exercising to Increase Blood Flow
Step 1. Exercise regularly
All aerobic activities have a positive impact on circulation and body health. One study concluded that moderate exercise increases blood circulation to the brain in adult women. Go brisk walking for 30-50 minutes, three or four times a week.
- The results of these studies indicate that the amount of blood flowing to the brain as much as 15% more.
- Many studies have suggested that there is a link between exercise and overall brain health, although there are no definitive studies showing that increased blood flow can prevent or improve cognitive decline.
- Aerobic activities are physical activities that make you breathe harder and increase your heart rate. Swimming, cycling, dancing, and even sex are all aerobic activities. Find one activity that best fits your lifestyle, and do it with passion.
Step 2. Take a short walk in one day
There is no need to commit to long exercise sessions to reap the benefits of walking. Short walks will also help increase blood flow to your brain. Even walking for three or five minutes will have a positive impact on blood circulation in your body.
- Use the all-day timer to remind you to take a break and go for a walk. If you work behind a desk, schedule short walks.
- Take advantage of existing facilities for walking. Use the stairs instead of the elevator. Park the car some distance from your destination. Get off the bus or train before your stop, then walk the remaining distance to your destination.
Step 3. Stretch throughout the day
Stretching will improve your overall circulation and prevent stiff joints and muscles. Take a few minutes every hour to stretch with your body.
- Stretching will increase blood flow to the muscles. While it's impossible to actually "stretch" your brain, by increasing the level of blood flow throughout your body, your circulation will improve and improve.
- Simple stretches that can increase blood flow to the brain include touching your knees or toes in a standing position. Also, sit in a clean place with your legs extended, then touch your knees, shins, or toes in a sitting position. Be careful when doing anything that may cause pain or discomfort in your back.
Step 4. Do yoga
Yoga positions often involve placing the head under the heart. Directly, it benefits by channeling blood flow to the brain. A simple inversion involves lying on the floor and perpendicular to the wall. Slide your body forward so your feet can rest against the wall, then bring your buttocks close to or touch the wall.
- More difficult inversions include lifting your body above your head in a headstand or hands down as a support (handstand). You can practice doing it using a wall to help you balance yourself. Remember, yoga shouldn't be painful. Work with a trained yoga practitioner to try more difficult inversions.
- The inversion doesn't have to be vertical. Plow pose and fish pose are positions that can directly benefit blood flow to the brain. Plow pose stimulates the thyroid, thereby increasing blood flow to the brain. Fish pose will stimulate the neck, throat, and brain.
Method 2 of 3: Using Breath to Increase Blood Flow
Step 1. Breathe in through your nose
Use the diaphragm that is in your stomach. This is also called "belly breathing". Breathing deeply will move air and oxygen to the bottom of the lungs, where most of the blood circulation is located.
- Air that enters through the nose will pass through the sinus cavity, oral cavity, and also the top of the lungs. Breathing through your mouth reduces your exposure to fresh, oxygenated air.
- Breathing using the diaphragm will result in more oxygen entering the blood.
Step 2. Meditate
During meditation, your heart rate and breathing will slow down. Oftentimes, meditation involves more mindful, even guided breathing. Deep, steady breathing will increase the oxygen saturation in the blood.
- Mindful breathing will help relax the shoulder, chest, and neck muscles that may be affecting blood flow to the brain.
- Meditation has been shown to have a positive impact. Meditation works to reduce stress levels, increase the ability to focus, and strengthen the immune system.
- There are various ways to do meditation. An easy way to start a meditation practice is to simply sit comfortably, eyes half or fully closed, and count your breaths. After counting to the 10th breath, start again. Continue to focus all your attention on counting breaths. When another thought creeps in, just be aware of it, and let it go. Start again from the first count.
Step 3. Quit smoking
Nicotine clogs blood vessels, which in turn prevents healthy blood flow to the brain. On the other hand, oxygen uptake and blood flow to the brain decreased by 17% right after people quit smoking.
- Smoking has been linked to stroke and brain aneurysms. An aneurysm is a bulge in a blood vessel caused by a weakening of the vessel wall.
- E-cigarettes contain nicotine, which constricts blood vessels and reduces blood flow to the brain. Its use is not recommended as a substitute for regular cigarettes.
Method 3 of 3: Changing Your Diet
Step 1. Eat more chocolate
Research shows that the flavonoid content in chocolate can increase blood flow to the brain. Flavonoids can also be found in red grapes, apples, and berries. Tea, especially green or white tea, is another good source of flavonoids.
- Make sure your overall calorie intake stays within healthy limits. Increasing the fat or sugar content in your daily diet can have dire consequences.
- Research on the benefits of flavonoids is still at an early stage.
Step 2. Drink red beetroot juice
Drinking beetroot juice has been shown to increase blood flow to the brain. Red beetroot contains nitrates, which turn into nitrites by naturally bringing out bacteria in your mouth. Nitrites help dilate blood vessels, and increase blood flow to the brain.
- Nitrates can also be found in celery, cabbage, and other green leafy vegetables.
- Eating fruits and vegetables rich in nitrates is recommended for optimal brain function. Turning these foods into juices is the fastest way to digest a therapeutic dose.
Step 3. Incorporate "superfoods" into your daily diet
Nuts, seeds, blueberries, and avocados are sometimes called "superfoods" because of their high nutritional value. Research shows that eating a number of these foods has a positive impact on maintaining a healthy brain as you enter old age.
- Walnuts, pecans, almonds, cashews, and other nuts are excellent sources of vitamin E. Vitamin E deficiency conditions are associated with cognitive decline. You can eat it raw or grilled. Unhydrogenated peanut butter has a consistently high nutrient content.
- Avocados are rich in unsaturated fats, which have been linked to increased levels of blood flow to the brain. Unsaturated fats help lower bad cholesterol in the blood, and ultimately reduce blood pressure. Avocados will also provide nutrients to help improve overall health.
- Blueberries work to help protect the brain from oxidative stress, which can worsen brain function. Eating one cup of blueberries a day - fresh, dried, or frozen - has been shown to improve brain function.
Step 4. Consider taking nutritional supplements
Ginkgo biloba has been used for a long time to increase blood flow to the brain. Ginkgo biloba also protects nerve cells that are thought to be damaged in Alzheimer's disease.
- Ginkgo biloba should not be given to children. Research shows the use of ginkgo biloba by adults has a range between 120–-240 mg a day.
- Ginkgo biloba is available in the form of tablets, capsules, liquid extracts, and dried leaves to make herbal teas.
