The brain uses three times as much oxygen as the muscles. Oxygen is vital for brain function and repair. Optimal brain function depends on the blood supply. There are a number of different methods you can use to increase the flow of oxygenated blood to the brain.
Steps
Method 1 of 3: Exercise to increase blood flow
Step 1. Exercise regularly
Any aerobic activity has a positive effect on blood circulation and your health. A recent study concluded that moderate exercise improves blood flow to the brain in older women. Walk at a brisk pace for 30–50 minutes, 3-4 times a week.
- The result of this study indicates that in those cases 15% more blood flows to the brain.
- Many studies suggest a link between exercise and brain health, although there is no definitive research to suggest that better blood flow to the brain could prevent or reverse cognitive decline.
- Aerobic activity is any physical activity that makes you breathe faster and raises your heart rate. Swimming, cycling, dancing and even sex are all aerobic activities. Find a form of exercise that best fits your lifestyle, and get started with it with enthusiasm!
Step 2. Take short walks during the day
It is not necessary to indulge in lengthy exercise sessions to enjoy the benefits of a walk. Short walks will also improve blood flow to the brain. Even a 3-5 minute walk will have a positive effect on your blood circulation.
- Use an alarm clock to remind you to take walking breaks throughout the day. Even if you don't sit behind a desk, still take short walks.
- Take advantage of natural opportunities to walk. Take the stairs instead of the elevator. Park your car well away from the final destination. Get off the bus or train one halter earlier and walk the rest of the route.
Step 3. Stretch throughout the day
Stretching improves your overall blood circulation and prevents stiffness in the joints and muscles. Set aside a few minutes every hour to stretch your body.
- Stretching improves blood flow to the muscles. While it's not possible to actually "stretch" your brain, blood flow to the brain will improve and increase by improving circulation throughout the body.
- Simple stretches for better blood flow to the brain involve touching your knees or toes from a standing position. Alternatively, sit in a clean place with your legs straight and touch your toes, knees, and shins from this position. Be careful not to do anything that causes back pain or discomfort.
Step 4. Practice yoga
Yoga poses often encourage placing the head below the heart. This directly promotes blood flow to the brain. A simple inversion is lying on the floor, perpendicular to the wall. Slide your body forward so that your legs are resting against the wall and your butt is against or near the wall.
- A more advanced inversion is standing in a handstand or on your head. You can practice this by using the wall as a support for balance. Remember that yoga should not be painful. Train with a licensed yoga practitioner for more advanced inversions.
- Inversions do not have to be vertical. Plow pose and fish pose are both poses that directly stimulate blood flow to the brain. The plow pose stimulates the thyroid gland, increasing blood flow to the brain. The fish pose stimulates the neck, throat and brain.
Method 2 of 3: Using breathing to improve circulation
Step 1. Breathe through your nose
Switch on your diaphragm, in your stomach area. This is also known as "belly breathing." Deep breathing moves air and oxygen into the lower regions of the lungs where blood circulation is greatest.
- Air enters through the nose, through the sinus cavities, the oral cavity, and the upper part of the lungs. Breathing through the mouth allows you to absorb a smaller portion of the fresh, oxygen-rich air.
- Breathing from the diaphragm results in more oxygen that can be absorbed into the blood.
Step 2. Meditate
The heart rate and breathing slow down while meditating. Often a more conscious, guided breathing is part of the meditation. Deep, even breathing will increase the saturation of oxygen in the blood.
- Conscious breathing helps to relax the shoulders, chest and neck muscles that can hinder blood flow to the brain.
- Meditation has proven positive effects. It lowers stress levels, increases concentration and strengthens the immune system.
- There are many different ways to meditate. An easy way to start meditating is to simply sit in a comfortable place, close your eyes partially or completely, and count your breaths. Once you have counted 10 breaths, start over. Keep your full attention on counting your breaths. When other thoughts arise, notice them and let them go. Start counting again, at one.
Step 3. Quit smoking
Nicotine constricts the arteries, which prevents a healthy supply of blood to the brain. On the other hand, oxygen uptake and blood flow to the brain increase by 17% right after someone quits smoking.
- Smoking has been linked to stroke and brain aneurysm. An aneurysm is a bulge in a blood vessel caused by weakness in the wall of the blood vessel.
- E-cigarettes contain nicotine, which causes vasoconstriction and reduces blood flow to the brain. They are not recommended as a substitute for regular cigarettes.
Method 3 of 3: Changing your diet
Step 1. Eat more chocolate
Studies suggest that the flavonoids in cocoa beans can boost blood flow to the brain. Flavonoids can also be found in red wine, red grapes, apples and berries. Tea, especially green or white tea, is also a good source of flavonoids.
- Keep the amount of calories you consume within healthy limits. Increasing the amount of fat and sugar you eat can have negative consequences.
- Research into the beneficial effects of flavonoids is still in its infancy.
Step 2. Drink beet juice
Beet juice has been shown to increase blood flow to the brain. Beets contain nitrate, which bacteria naturally present in the mouth are converted into nitrite. Nitrite helps widen blood vessels and increases blood flow to the brain.
- Nitrates are also found in celery, cabbage and other green leafy vegetables.
- Eating fruit and other vegetables that contain a lot of nitrate is recommended for optimal brain function. Converting this food into juice is the fastest way to get a therapeutic dose.
Step 3. Include "superfoods" in your daily diet
Nuts, seeds, blueberries and avocados are sometimes referred to as "superfoods" because of their high nutritional value. Research suggests that eating these foods has a positive effect on maintaining a healthy brain into old age.
- Walnuts, pecans, almonds, cashews and other nuts are great sources of Vitamin E. Deficiency of Vitamin E has been linked to cognitive decline. You can eat them raw or roasted. Non-hydrogenized nut butter retains its high nutritional value.
- Avocados are high in monounsaturated fat, which has been linked to increased blood flow to the brain. Monounsaturated fat helps remove bad cholesterol from the blood and lowers blood pressure. Avocados also provide nutrients that help improve your overall health.
- Blueberries help protect the brain from damage from oxidation, which breaks down brain functions. Consuming a cup of blueberries a day -- fresh, dried or frozen -- has been shown to improve brain function.
Step 4. Consider taking dietary supplements
Ginkgo Biloba has long been used as a means of increasing blood flow to the brain. Ginkgo also protects nerve cells believed to be damaged by Alzheimer's.
- Ginkgo should not be given to children. Studies of the use of ginkgo in adults have been based on 120–240 mg per day.
- Ginkgo is available in tablet form, capsules, as a liquid and as dried leaves that you can use to make tea.