Oxygenate Your Body in 5 Steps for Better Cognitive, Cardiovascular, and Immune Performance.
You might face health issues if oxygen levels go down the threshold. However, you can lower the risks with healthy lifestyle choices.
“When the breath is unsteady, all is unsteady; when the breath is still, all is still. Control your breath carefully. Inhalation gives strength and a controlled body; retention gives steadiness of mind; exhalation purifies body and spirit.” — Indian sage Patanjali from the Yoga Sutras.
The Impact and Implications of Oxygen Saturation and Oxygenation on Health and Well-Being
This story covers two key concepts: oxygen saturation levels and oxygenation. It is essential to know what causes low levels and how to address them with healthy lifestyle choices. Some situations require medication intervention which I exclude in this article.
Although oxygen saturation and oxygenation cover all bodily functions and organs, in this article, I focus on two critical organs (the brain and heart) and the immune system affecting the function and performance of these two critical organs and all cells and tissues in the body.
I structured this article under three headings to make it practical and easy to read. First, I discuss the importance of oxygen for the body and highlight its impact on the brain, heart, and immune system. Then, I provide five practical steps to improve oxygen saturation and oxygenation.
Oxygen saturation refers to the amount of hemoglobin in the blood carrying oxygen compared to the total amount. It is the amount of oxygen in the blood relative to the total capacity of the blood to carry oxygen.
Oxygenation refers to the process of adding oxygen to the blood and distributing them to the body parts for cellular respiration. This process occurs when the bloodstream carries oxygen from the lungs to the rest of the body.
Adequate oxygen in the bloodstream and the body is crucial for maintaining the functioning of organs (e.g., brain and heart) and various systems, such as the immune and endocrine systems.
As I mentioned in a previous article, “262 million people suffer from chronic respiratory diseases.” These conditions also lead to cardiovascular diseases, brain disorders, and other conditions like anemia and lung diseases.
Without going into technical or scientific details, I explain the importance of blood oxygen levels and oxygenation by leveraging content from credible sources and my personal experience and provide practical tips to address deficiencies.
The Importance of Oxygen for the Body
Oxygen is a crucial element for the body. We cannot live without oxygen in a few minutes. Our tissues need them constantly. Lack of oxygen in a short while causes suffocation of the tissues and will lead to death.
The oxygen level in our body plays a critical role in our survival. If it goes down the threshold, we face serious health issues. The respiratory system (lungs) and cardiovascular system (heart) balance the supply and demand for oxygen in the body.
For example, the lungs are responsible for obtaining air and loading them into our blood cells. And the heart pumps the blood into our organs and tissues carrying oxygen. So if your lungs or heart have a problem, you face issues related to oxygen distribution in the body.
You need to understand two conditions: hypoxia and hypoxemia. As informed by NIH, “hypoxemia is defined as a decrease in the partial pressure of oxygen in the blood, whereas a reduced level of tissue oxygenation indicates hypoxia.”
Based on deficiencies in various body parts and conditions, hypoxia is classified as anemic, histo-toxic, hypoxic, and stagnant in the literature.
I will cover the details of these complex conditions in another article. In the meantime, I summarize each in one sentence to give you an idea. This introduction aiming to create awareness might help you research the topic and gain more information about hypoxia.
Anemic refers to the oxygen-carrying capacity of the blood being reduced.
Histo-toxic occurs when the body’s tissues cannot use oxygen, even though it is in the bloodstream, such as due to excessive toxins or poisoning.
Hypoxic happens when the oxygen levels in organs or the environment are low.
Stagnant indicates the blood flow to body parts being reduced, preventing oxygen from reaching the tissues.
Blood oxygen saturation levels can be measured with various tools by healthcare professionals. However, the most common one is an oximeter. It is publicly available and affordable to purchase for home use.
A pulse oximeter is a non-invasive device, meaning you don’t need blood. This tool can show you the amount of oxygen in the blood when you touch it on your fingers for a short while. Using infrared light technology, these devices can measure the percentage of hemoglobin, a type of protein.
The function of hemoglobin is to carry oxygen to tissues and organs. In addition, hemoglobin transfers carbon dioxide from tissues to the lungs.
Hemoglobin levels indicate different conditions. For example, my blood tests showed low hemoglobin markers when I had anemia.
The amount of oxygen in the blood is called oxygen saturation (SpO2). When you check your levels, between 95–100 indicates SpO2 is normal. Anything under 95 is inadequate and requires medical attention. As a principle, the literature shows that 90% or more of red blood cells must carry oxygen at a given time to survive.
In clinical settings, SpO2 measurements are used in emergency rooms, critical care, and anesthesia to monitor the oxygen status of patients.
Both hypoxia and hypoxemia are complex conditions. Therefore, patients with these conditions require support from various specialists, such as hematologists (blood specialists), cardiologists (heart specialists), and pulmonologists (respiratory system specialists).
The Impact of Oxygen on the Brain, Heart, and the Immune System
1 — The Brain
Adequate oxygenation of the brain is essential for its function and performance. Every neuron in the brain needs oxygen. Low oxygen saturation and poor oxygenation can have adverse effects on the brain.
The critical mechanism in the brain is regulating cerebral blood flow (CBF). CBF is the amount of blood that flows to the brain, and the balance between oxygen demand and supply regulates it.
For example, if the brain does not receive enough oxygen, CBF will increase to provide more oxygen to the brain. Conversely, if the brain receives too much oxygen, CBF will decrease to reduce the amount of oxygen reaching the brain.
Low oxygen saturation and poor oxygenation might lead to reduced CBF, resulting in various adverse effects on the brain, including hypoxia. If hypoxia gets severe or prolonged, it can lead to brain damage and, consequently, death.
Oxygen saturation and oxygenation are also critical for the balance of neurotransmitters. Adequate oxygenation is essential for the normal functioning of neurotransmitters. Low oxygen saturation and poor oxygenation might interfere with biochemicals in the brain.
2 — The Heart
The heart needs constant oxygen for normal function. It gets oxygen from coronary arteries branching from the aorta.
Low oxygen saturation can cause the heart to work harder to pump blood as it tries to compensate for the lack of oxygen. A decrease in oxygen reaching the heart muscles is a critical issue. This can increase the risk of heart attack, heart failure, and other cardiac events.
Reduced oxygen saturation or inadequate oxygenation can decrease the amount of oxygen reaching the heart, causing myocardial ischemia.
This is a condition where the heart muscles lack enough oxygen and coronary blood flow, showing symptoms of chest pain and shortness of breath, leading to an increased risk of a heart attack.
3 — The Immune System
Oxygen saturation and adequate oxygenation are essential for the normal functioning of the immune system. Low oxygen saturation or poor oxygenation might lead to adverse effects on the immune system.
Oxygen saturation and oxygenation affect the immune system by regulating the production and function of white blood cells to fight infections and prevent the spread of diseases.
Oxygen saturation and oxygenation can impact the immune system by regulating cytokine production. Cytokines are signaling molecules to coordinate the response to infections and other immune challenges.
Adequate oxygenation is essential for the average production of cytokines. Low oxygen saturation or poor oxygenation can interfere with cytokine production, reducing the immune response and leading to disorders.
How to improve blood oxygen saturation levels and oxygenation of the body
Unless you have underlying health conditions, it is possible to improve blood oxygen saturation levels and oxygenation of your body with various lifestyle modifications.
1 — Increase hemoglobin by addressing nutritional deficiencies.
I start with this point as normalizing hemoglobin levels solved my anemic situation and improved my overall well-being. Addressing nutritional deficiencies is vital to balance hemoglobin levels.
A deficiency of hemoglobin can cause anemia, showing symptoms of pale skin, fatigue, weakness, shortness of breath, lightheadedness, and rapid heartbeats.
Hemoglobin is a protein found in red blood cells carrying oxygen from the lungs to the rest of the body. It transports oxygen to body parts and releases it where needed. When hemoglobin levels are low, the body cannot receive enough oxygen.
Critical points to optimize hemoglobin levels are addressing iron, B12, and folic acid deficiency, preventing blood loss that might cause by medications, refraining from tobacco smoking, excessive alcohol consumption, and high altitudes.
2 — Perform aerobic or anaerobic exercises based on your fitness levels.
The most effective and sustainable way to improve oxygen saturation and oxygenation is exercise. Every type of exercise can contribute to improving blood oxygen saturation levels.
However, aerobic workouts such as walking, running, swimming, and jumping on a trampoline are the most effective for non-athletes. People with advanced fitness levels can benefit from anaerobic workouts better.
For example, this study examined whether differences in aerobic capacity (VO2 max) influence muscle reoxygenation following repeated anaerobic sprint tests (RAST) in soccer players. The results indicated that aerobic capacity could influence reoxygenation following RAST.
Improving oxygenation can also enhance heart rate variability. Heart rate variability (HRV) is biofeedback indicating the amount of time and variation between heartbeats.
A high HRV score indicates a healthy and adaptable nervous system. A low HRV score indicates the formation of disorders in the body and mind.
3— Try various breathing exercises suiting your needs.
Intentional breathing exercises can improve oxygen saturation, and oxygenation supports the lungs and other organs, improving health and overall well-being.
Controlled breathing, deep and slow, can increase the exchange of oxygen and carbon dioxide in the lungs, improving the functioning of the respiratory and cardiovascular systems and balancing the nervous and endocrine systems.
Experts document various breathing exercises. The popular ones are “controlled hyperventilation,” diaphragmatic, pursed lip, Buteyko, and Yoga breathing.
I used them and found them helpful. But recently, my favorite one is the Wim Hof method, popularized by this legend who also introduced the importance of cold therapy for health and fitness.
4 — Breathe fresh air at home and work.
The quality of the air we breathe is critical. A practical way to have fresh air at home is to keep windows open to get fresh air and oxygenate the places we live or work.
Living in polluted areas can adversely affect blood oxygen saturation levels. One of the solutions is to use air cleaners. In addition, some commercially available machines can provide oxygen therapy at home.
However, if maintaining a fresh air supply is challenging and not controlled, people at risk of hypoxia or hypoxemia may consider seeking medical treatment in a hospital or obtaining prescribed respiratory therapy equipment with the support of their insurance company.
If you are a smoker, it is time to quit, as smoking can adversely affect oxygenation for various reasons. It can reduce lung function by damaging tissues, increase carbon monoxide levels, increase inflammation of the lungs, and lead to chronic obstructive pulmonary disease causing less oxygen for the body.
5 — Try high-altitude training or supplements with guidance.
A high attitude might sound counterintuitive to improving breathing, but it has a valid reason. When you live or spend time in high-altitude regions, you might have less oxygen to breathe. This is only for healthy people and requires approval from qualified healthcare professionals.
If you are healthy, high-altitude training can allow your body to adapt to the lack of oxygen by increasing the number of red blood cells, improving oxygen saturation levels. This training also includes stimulation equipment for athletic performance. I will cover them in another article.
However, people with heart disease, anemia, diabetes, and respiratory problems such as chronic obstructive pulmonary disease cannot use high-altitude training due to its high risk.
Nutrients and some helpful supplements can indirectly contribute to oxygenation. the common ones are Vitamin B12, iron, CoQ10, alpha-lipoic acid, and n-acetyl-cysteine
Conclusions and Takeaways
We cannot live without oxygen in a few minutes. Oxygen is the most critical molecule in our lives. Our tissues need them constantly. Lack of oxygen in a short while causes suffocation of the tissues and will lead to death.
Any condition compromising its adequate amount in our bloodstream can cause severe health issues. Oxygen saturation levels are vital for survival.
If the levels go down the threshold, we face serious health issues. The respiratory and cardiovascular systems balance the supply and demand for oxygen in the body and regulate the immune system.
Understanding blood oxygen saturation levels and oxygenation is vital to protect respiratory and cardiovascular health. Fortunately, affordable devices on the market are available for home or office use.
By being proactive and seeking timely help from qualified professionals, you can reduce the risks of hypoxia and hypoxemia. A proactive approach to improving oxygenation and oxygen levels and lowering risks with healthy lifestyle choices is paramount.
Aerobic and anaerobic workouts accompanied by breathing exercising can lower the risks by improving lung and heart conditions. In addition, getting checked for sleep apnea is essential for health and well-being.
Refraining from polluted areas, keeping fresh air at home and offices, and finding ways to reduce polluted air in our accommodations can mitigate the risks of these conditions. As a lifestyle factor, the low-hanging fruit is to quit smoking permanently.
To recap, here are the takeaways points for your consideration.
Address nutritional deficiencies and increase hemoglobin levels.
Move the body with aerobic or anaerobic exercises.
Get fresh air at home and work.
Refrain from toxins and cigarette smoking.
Try high-altitude training if you have no health conditions.
Try supplements with guidance from healthcare professionals.
Taking care of your blood oxygen saturation levels and improving oxygenation might strengthen your heart, brain, lungs, and immune system and lower the risks of respiratory and cardiovascular diseases. Preventing imbalances can improve your physical, cognitive, and mental health.
Let’s inhale the future and exhale the past while enjoying this moment.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
Petechiae, ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling
8 Psychological Points I Had to Unlearn and Relearn the Opposite
Based on my writing experience and observations, I documented findings and strategies that might help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.
I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on cellular, mitochondrial, metabolic, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
You might join my six publications on Medium as a writer by sending a request via this link. 24K writers contribute to my publications. You might find more information about my professional background.
