Breathing entails taking in oxygen and taking out carbon dioxide from the body. This gas exchange that happened in the lungs is crucial for our existence. The oxygen accumulated in the lungs is then transmitted through the blood to every cell. The continuous oxygen supply enables them to perform their regular physiological functions. In other words, if your blood oxygen levels are low, your body can't perform in its optimal state.
The constant fatigue and low-energy feeling we experience are often due to lower oxygen levels. From pulmonary diseases to poor diet and a sedentary lifestyle, there are many reasons a person experience a drop in their blood oxygen levels.
If you have calculated your oxygen level through a pulse oximeter and notice that the value continuously reads lower than the recommended level, you may need to get yourself tested for COVID.
If your test comes negative, but you still feel exhausted all the time, keep reading this post. This article will discuss how to bring up oxygen levels through DIY measures without going anywhere and without breaking your bank.
Improve the Quality of Your Indoor Air
If you are struggling in maintaining blood oxygen levels without any disease, you may need to review the quality of your indoor air. If your interior is poorly ventilated, has carpeted flooring, or your region experiences high humidity levels, you need to attend and address those issues. Bring in an air purifier for the area where you spend most of your time at home (e.g., bedroom). A dehumidifier will help curb the high moisture content in the air that makes breathing difficult.
Also, get rid of carpets or maintain a robust cleaning routine for them to protect your indoor air from a host of airborne pollutants. Keep in mind that improving the air quality in your indoors and breathing fresh air is the first step towards increasing the blood oxygen levels.
Carry Out Breathing Exercise
Apart from improving your living spaces' air quality, you also need to train your respiratory system for improving breathing and, subsequently, blood oxygen levels. There are many breathing exercises that you can take on without needing any professional supervision. For instance, you can carry out pursed-lip or belly breathing reps to activate your diaphragm.
Another option is to bring a respiratory training device and use it to strengthen your inspiratory and expiratory muscles. You can easily find respiratory training devices that you can use on your own without needing professional assistance. These devices feature valve(s) to adjust the air pressure to increase and decrease difficulty levels of breathing.
Breathing at lower pressure requires you to exert more force, which strengthens your inspiratory and expiratory muscles. When your respiratory muscles are healthy, you can breathe even in unsuitable air conditions to maintain blood oxygen levels.
How to Increase Oxygen Saturation Level through Lifestyle Changes
The oxygen saturation level indicates the fraction of oxygenated hemoglobin. A healthy individual must have a 95% oxygen saturation level. This means 95 out of 100 hemoglobin molecules in their blood must contain oxygen. Besides breathing exercises and revamping indoors for air quality, you can also bring up oxygen saturation by making some lifestyle changes.
Grow More Green Plants
Grow more plants at your property and try to spend more daytime among them. Even if you don't have open space, you can use pots to grow plants indoors. The fresh oxygen provided by lush green plants is just unmatched.
You also need to get rid of your sedentary routine for raising the oxygen level in the blood. High intensity exercises also improve your breathing to provide more oxygen to blood cells.
Increased air supply to the lungs is not enough for raising blood oxygen levels. You also need to ensure your blood cells can absorb the maximum amount of oxygen. For that, you need to add more iron-rich foods to your diet. Eat more leafy greens, fish, poultry, legumes, and meat. Keep their use fresh. These foods will help you get rid of iron deficiency for improved oxygen absorption in the blood.
How to Increase Oxygen Level While Sleeping
You can also experience a drop in oxygen levels due to poor breathing during sleep. Sleep apnea is one of the leading reasons people experience shortness of breath in their sleep. To improve your breathing and consequently increase oxygen levels during sleep, you need to be asleep in either position.
- Lie on your back with elevated head (on a pillow) and knees bent and cushioned by a pillow.
- Sleep on your side with an elevated head, and a pillow sandwiched between your legs.
We hope that the above discussion answers your question of how to raise oxygen levels in the blood. For the device-assisted breathing exercise mentioned above, consider getting Orygen Dual Valve or Orygen Inspiratory Valve. The regular and right use of these devices strengthens your inspiratory and expiratory muscles. Subsequently, strengthened respiratory muscles can help you reduce breathing problems and improve oxygen levels without needing medicines and professional intervention.