Content
- Role of Oxygen and Oxygen Saturation.
- Symptoms of Poor Circulation
- Remedies.
Oxygen is a subject under trend in 2021. For the first time in the history of India, we have needed medical oxygen in such an abundance quantity. Apart from that Oxygen is needed to survive and everyone knows the basic theory. Today's piece of advice is to take enough from the natural oxygen so that one may not need a medical oxygen supply. Let's go.
What is the role of oxygen in breathing air?
Oxygen means energy, the source of life. Not just important to keep us alive, but it also immune us to defend against threats like covid 19. This Oxygen is carried to our cells through blood.
Roughly 21% of that air is oxygen which is absorbed by the body in each inhalation. When we inhale, our lungs extract the oxygen through air sacs, which later pumped by the heart into blood vessels. The blood carry oxygen that is delivered throughout each and every alive cell present in our body, allowing cellular respiration .
Mitochondria(a part of the cell itself) after mixing glucose with oxygen produces ATP(Adenosine Triphosphate) in the cell, which is the prime source of energy in our body.'
Using a 'Pulse Oximeter', you might have come across the term 'SpO2 percentage' that tells us the Oxygen levels. Let's understand.
What is Oxygen Saturation(SpO2)?
We know that our blood consists of Haemoglobin. A fraction of this haemoglobin is called Oxygen Saturated Haemoglobin which carries and regulates the precise amount of oxygen in the blood. Normal O2 Saturation levels in Human are 95-100%. This is measured by the device - Pulse-Oximeter.
If the person's SpO2 level drops below 85% because of dehydration or a lower oxygen saturation level, the person will probably blackout(Case of Hypoxia).
How better circulation helps to increase the Oxygen Saturation levels?
Circulation is the flow of blood via arteries and veins in our body to almost every corner when the heart pumps and beat. The normal heart rate lies between 60 to 100 beats per minute. This blood that carries oxygen has some saturation levels that can be improved by ways discussed in this article.
Poor blood circulation is one of the causes of low blood oxygen levels in the body. There are symptoms that show poor blood circulation in a person where blood oxygen levels fluctuate often.
Symptoms of Poor Blood Circulation
- Digestive System at unrest.
- Numbness/Tingling (unusual sensations, sometimes unable to sense pressure or texture on the skin.)
- Cramps on muscles and joints.
- Cold hands/feet
- Swelling and fatigue
- Loss of memory & lack of concentration power
- Changing skin colour
- Constant foot pain
These symptoms may not be obvious, however, still makes the immune system volatile to viruses and diseases.
Remedies
There can be a lot of ways to re-establish healthy circulation in mild cases and you really don't need to see a doctor.
Provided below are 5 very fundamental ways that can be practised by any age group of people. These, not only best for your blood oxygen but also enhance your mental and physical performance in key areas.
Stretching
Remember one line - Stretching is always better than you think.
It causes pulls and tugs between muscles and connecting tissue, allowing better blood flow. Here are some more benefits:
- Shortens the muscle recovery time
- Increases flexibility and balance.
- Prevent injuries, back pain, joint pains etc
- Reduce stress and brings positivity & much more
Last but not least, 'Stretching' or 'Warm-Up' is for more than just athletes, it is for everyone.
Walking
If you're ready to try some physical activities for the first time in life, start now with walking at least 30 minutes a day. If you're stuck in lockdown, use your lawn or terrace. Prefer walking over vehicle use when you get out of your house every day for essentials.
Walking lower downs the blood pressure increases the blood flow. Data says that walking 10000 steps (or more) a day reduces blood pressure and is effective in dealing with mild hypertension.
Yoga
Yoga has everything a body needs.
Not just burning calories and toning muscles, but each and every organ refines & workout, including the brain, has a slice of the cake. Stretching, Strengthening, and breathing practices combine in various ways in this ancient discipline.
Yoga relieves stress and that control blood pressure. High blood pressure is associated with low metabolism and poor blood circulation.
'All breathing exercises' in Yoga improve blood oxygen level, hormonal functions and stabilizes against Parasympathetic Dominance. It roughly means 'a slowed down body metabolism responsible for an under-functioning immunity system, frequent illness, lethargy, and of course, poor circulation. Read the research abstract here.
Few asanas for better circulation :
- Adho mukha svanasana(Downward-facing Dog)
- Viparita Karani (Legs up the wall)
- Sukhasana (Seated twist pose)
- Vajrasana(Thunderbolt Pose)
- Balasana (Child Pose)
Drinking-Water
Frequent hydration keeps accelerating the blood flow. Doctors keep recommending warm drinking water in this time of pandemic because it warms our body and lowers down blood pressure by expanding the veins, allowing more space for blood to flow.
This is just the opposite when we take a shower or bath. Expert recommends cold water shower that helps to fasten the circulation deeper inside our body organs when the cold water restricts blood flow on the skin surface. The body, in order to maintain ideal body temperature, increases the heart rate, and so oxygen intake.
Green Tea
Green tea, enriched in Anti-Oxidants is associated with preventing coronary artery diseases(source). It also expands the blood vessels, allowing more room for flow.
It's important to understand that caffeinated drinks like tea, coffee, etc have severe side effects n your body like Anxiety, Insomnia, Blood pressure and more if consumed too much out of your regular tea habit.
Green tea is comparatively low in caffeine and far better when taken in moderation(not more than 5 cups a day). It has numerous health benefits and also known best for fat controlling diets.
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