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This article has been co-written by Michael Lewis, MD, MPH, MBA, FACPM, FACN. Michael D. Lewis, MD, MPH, MBA, FACPM, FACN, is an expert in brain nutrition, specifically the prevention and recovery of brain injury. In 2012, when he retired as a colonel after 31 years of service in the US Army, he founded the Brain Health Education and Research Institute. He now practices privately in Potomac, Maryland and is the author of When the Brain Collisions: What Athletes and Parents Should Know About Preventing and Treating Concussions and Head Injuries .” He is a graduate of the United States Military Academy at West Point and Tulane University School of Medicine, and completed graduate training at the Walter Reed Army Medical Center, Johns Hopkins University, and the Army Research Institute. Walter Reed Dr. Lewis is a PhD student from the American College of Preventive Medicine and the American College of Nutrition.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 22,554 times.
The brain uses about three times more oxygen than muscle, so oxygen is crucial to brain function and healing. Brain function works optimally when there is an adequate blood supply. There are several ways to increase the amount of oxygen-rich blood that is transported to your brain.
Steps
Exercise to Increase Blood Circulation
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Exercise regularly. All activities that increase heart rate are beneficial for blood circulation and health. One study concluded that moderate exercise increases blood flow to the brain in older women. [1] X Research Source Walk 30-50 minutes at a brisk pace, three to four times a week.
- The results of this study indicate that up to 15% more blood flow to the brain.
- Many studies have also shown a link between exercise and overall brain health, although there are no specific studies that show that increased blood flow can prevent or reverse cognitive decline.
- Heart rate activity is any physical activity that makes you breathe harder, and makes your heart beat faster. Swimming, biking, dancing, and even sex are all activities that raise your heart rate. You have to find the exercise that best suits your lifestyle and get involved!
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Take regular short walks during the day. To get the benefits of walking you don’t have to invest in a long workout. Short walks also increase blood flow to the brain. Even just walking for three to five minutes is beneficial for blood circulation.
- Use a stopwatch to remind yourself to take a break for a walk. If you work at a desk, schedule a short walk.
- Take advantage of casual opportunities to walk, such as climbing stairs instead of taking the elevator, parking farther away from your destination, getting off the bus or train before the car arrives at work, and walking the rest of the way.
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Do stretching. Stretching helps to improve blood circulation in general, preventing stiffness in joints and muscles. [2] X Research Source You should take a few minutes each day to stretch your body.
- Stretching increases blood flow to the muscles. Although you can’t really “stretching” the brain, thanks to the stronger blood movement throughout the body, blood circulation to the brain is also improved and enhanced. [3] X Trusted Source Mayo Clinic Go to Source
- Simple stretches that increase blood flow to the brain include touching your knees or toes in a standing position. Instead, sit on a flat surface with your legs extended, touching your knees, shins, or toes in a sitting position. Be careful not to do any movement that causes pain or discomfort in the back.
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Yoga. Yoga poses often encourage the head to be lower than the heart. This has a direct effect on blood flow to the brain. [4] X Source of Research Yoga inversions do the following: lying on the floor perpendicular to the wall, move the body forward so that the legs are on the wall, butt is close to or touching the wall.
- More complex inversions require you to raise your body overhead in a headstand or on your hands. You should lean against the wall for balance when practicing this pose. Remember that yoga is never painful, and you should work with a yoga instructor when performing complex inversions.
- The inversion does not necessarily require the body to be fully upright. Plow pose and fish pose directly increase blood flow to the brain. The plow pose stimulates thyroid activity, thereby increasing blood flow to the brain, while the fish pose stimulates the neck, throat, and brain.
Using Breath to Improve Blood Circulation
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Breathe through the nose and pull the diaphragm in the abdomen to participate in the breathing process. This is called “belly breathing”. Breathe deeply to push the air and oxygen down to the bottom of the lungs, where the most blood circulation takes place.
- After passing through the nose, the air enters the sinus cavities, the oral cavity, and the upper part of the lungs. Breathing through your mouth reduces your exposure to fresh, oxygen-rich air.
- The breathing movement combined with the diaphragm allows more oxygen to enter the blood.
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Meditation. Pay attention to your heart rate and slow breathing during meditation. Often meditation techniques require you to pay more attention to your breathing, even to guided breathing. [5] X Trusted Source Mayo Clinic Go to the source Regular, deep breathing helps increase blood oxygen saturation.
- Conscious breathing helps relax the muscles of the shoulders, chest, and neck, which can block the flow of blood to the brain.
- Meditation has been shown to have many positive effects in reducing stress and increasing concentration, while also improving the immune system.
- There are many different meditation techniques, the simplest of which is to meditate with a comfortable sitting position, eyes completely closed or slightly closed, and counting the breaths. When you count to the 10th breath, you start counting again. Continue to concentrate fully on counting your breaths. When other thoughts arise, simply notice them and let them flow naturally. Start counting again from number one.
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Quit smoking . The nicotine in cigarettes causes the arteries to constrict, which prevents the blood from carrying oxygen to the brain. In addition, the amount of oxygen absorbed into the brain and blood flow to the brain decreased by up to 17% immediately after stopping smoking. [6] X Trusted Source National Health Service (UK) Go to Source
- Smoking has long been linked to strokes and brain aneurysms. An aneurysm occurs when there is a weakening in the wall of a blood vessel that leads to a bulge.
- E-cigarettes contain nicotine, which constricts blood vessels and reduces blood flow to the brain. You should not use them in place of regular cigarettes. [7] X Cleveland Clinic Trusted Source Go to Source
Change of Diet
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Eat more chocolates. Studies show that flavonoids found in cocoa beans can increase blood flow to the brain. [8] X Research sources Flavonoids are also found in red wine, red grapes, apples, and berries. Tea, specifically green and white tea, are also good sources of flavonoids. [9] X Trusted Source Oregon State University Linus Pauling Institute Go to Source
- Make sure your overall calorie intake is within healthy limits. Adding fat or sugar to your daily diet can have negative consequences.
- Research into the benefits of flavonoids is still in its infancy.
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Drink beetroot juice. Beetroot juice also enhances blood flow to the brain. [10] X Research Source Beets contain nitrate, which is converted to nitrite by bacteria naturally present in the mouth. Meanwhile, nitrite has the effect of widening blood vessels causing more blood to flow to the brain.
- Nitrites are found in celery, cabbage and other green leafy vegetables.
- Encourage eating fruits and vegetables high in nitrates to optimize brain function. But you should squeeze water to drink because it is the fastest way to digest foods that have healing properties.
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Add “superfoods” to your daily meals. People sometimes call nuts, blueberries, and avocados “superfoods” because of their high nutritional value. Research shows that these foods have a positive effect on maintaining brain health in old age. [11] X Research Source
- Walnuts, pecans, almonds, cashews and many other nuts are rich sources of vitamin E. Vitamin E deficiency has been linked to cognitive decline. You can eat it raw or grilled before eating. Unhydrogenated peanut butter is still highly nutritious.
- Avocados are high in monounsaturated fats, which have been linked to increased blood flow to the brain. Monounsaturated fats help reduce cholesterol levels in the blood and lead to lower blood pressure. [12] X Trusted Source American Heart Association Go to the source In addition, the nutrients in avocados also help promote general health.
- Blueberries help protect the brain from oxidative stress caused by oxidative stress, which degrades brain function. You should eat a cup of blueberries fresh, dried or frozen every day to boost brain function.
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Consider taking supplements. Ginkgo (scientific name is Ginkgo biloba) has long been used to increase blood flow to the brain. Ginkgo also protects nerve cells from the onset of Alzheimer’s disease. [13] X Research Source
- Children should not take ginkgo extract, for adults the dose is 120-240 mg per day.
- Ginkgo extract is made into tablets, capsules, liquid or dried leaves for decoction.
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This article has been co-written by Michael Lewis, MD, MPH, MBA, FACPM, FACN. Michael D. Lewis, MD, MPH, MBA, FACPM, FACN, is an expert in brain nutrition, specifically the prevention and recovery of brain injury. In 2012, when he retired as a colonel after 31 years of service in the US Army, he founded the Brain Health Education and Research Institute. He now practices privately in Potomac, Maryland and is the author of When the Brain Collisions: What Athletes and Parents Should Know About Preventing and Treating Concussions and Head Injuries .” He is a graduate of the United States Military Academy at West Point and Tulane University School of Medicine, and completed graduate training at the Walter Reed Army Medical Center, Johns Hopkins University, and the Army Research Institute. Walter Reed Dr. Lewis is a PhD student from the American College of Preventive Medicine and the American College of Nutrition.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 22,554 times.
The brain uses about three times more oxygen than muscle, so oxygen is crucial to brain function and healing. Brain function works optimally when there is an adequate blood supply. There are several ways to increase the amount of oxygen-rich blood that is transported to your brain.
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