Tips to Boost Your Oxygen Saturation Level at Home
Until the dreaded COVID-19 entered our lives, we did not pay much attention to blood oxygen level/saturation. In fact, many of us were also not aware of what the normal oxygen level is and what to do if oxygen dropped below normal. Let's understand what oxygen saturation means and how to improve blood oxygen levels naturally at home.
What does blood oxygen level mean?
Blood oxygen level, also known as oxygen saturation or SpO2 refers to the amount of oxygen present in your blood. When we breathe in oxygen, it enters the bloodstream through our lungs and then goes to all the cells for the proper functioning of our body. SpO2 indicates whether our body is getting the right amount of oxygen. The normal blood oxygen level ranges between 95% and 100%. If the level goes below 90%, it is a concern and needs immediate medical attention.
When to get your blood oxygen level tested?
If you experience or have any of the following symptoms, it's crucial to get your blood oxygen level tested -
- Rapid breathing or shortness of breath
- Chronic cough or wheezing
- Chest pain or discomfort due to any underlying heart or lung conditions that might affect oxygen levels.
- Multiple episodes of nausea and vomiting
- Chronic fatigue, dizziness, or weakness
It's also advisable for people who have asthma, COPD, cystic fibrosis, sleep apnoea, or heart disease to monitor their oxygen levels regularly.
Tips to improve your blood oxygen level at home
Some tips to improve blood oxygen level naturally at home include -
1. Practice breathing exercises
Your breathing pattern can have a vast effect on your blood's oxygen saturation level. By changing your breathing style, you can provide a significant boost to your blood's SpO2 level. Recently, doctors and scientists have discovered that those who breathe using their upper chest and inhale less air experience reduced oxygen levels in their bodies.
Therefore, the correct breathing method involves slow and deep inhaling, using your diaphragm and not your chest. This will allow you to inhale as much air as possible, and hence, your body will be able to get more oxygen. Also, it's better to breathe from your nose rather than the mouth.
Simple breathing exercises such as pursed-lip breathing and diaphragmatic breathing can help open your airways and increase oxygen intake. These exercises will help improve the lung capacity.
2. Drinking Lots of Water & Fluids
Keeping yourself hydrated is another important method to improve your blood's oxygen saturation level. When you drink lots of water, your lungs remain properly hydrated, which improves their ability to oxygenate and expel carbon dioxide. Therefore, the oxygen saturation level of your body gets improved.
Also, drinking 2-3 litres of water may improve your blood's oxygen saturation level by up to 5 per cent. Drinking lots of water also helps in regulating body temperature and boosting the immunity of your body.
3. Quit smoking
Lungs get damaged with smoking; hence the ability of the lungs to absorb oxygen efficiently decreases. Passive smoking or getting exposed to second-hand smoke, pollutants, and toxic gases are also harmful to the lungs.
4. Grow Houseplants
Houseplants, like spider plants and peace lilies, help to purify the air indoors and improve air quality.
5. Breathing in fresh air
One of the best and simplest ways to improve your oxygen level is by breathing in fresh air. Open your windows or go out for a walk and feel the difference when fresh air enters your lungs.
6. Prone Exercise
Proning is the best position to increase the oxygen level of your body. It is scientifically proven and recommended by most doctors as well as the Health Ministry of India. In this method, the person has to lie down on his/her belly with his/her chest raised using the support of pillows. You can place one pillow beneath your neck and two pillows beneath your shins and lie down on your stomach or belly.
You can also lie on your right or left side or sit at a 90-degree angle in the "fowler" position and practice rapid breathing. When you notice a drop in your SpO2 level, we recommend remaining in the prone position for at least two to three hours. This will improve ventilation in your lungs, and hence, your oxygen saturation level should begin improving.
7. Include more antioxidants in your diet
Antioxidants allow your body to use oxygen more efficiently, thereby helping your blood's oxygen saturation level. Hence, you can include more antioxidants such as blueberries, cranberries, strawberries, blackberries, kidney beans, plums, and artichoke hearts in your daily diet to maintain your SpO2 level.
You can also consider having foods rich in fatty acids and Vitamin F. These foods work to increase the capacity of the haemoglobin in your bloodstream to carry oxygen. Iron-rich foods such as green vegetables, apples, legumes, fish, poultry etc. also help by strengthening the red blood cells of your body.
What to do if your Blood Oxygen Level is Low?
If your blood oxygen level is below 90%, it is considered low. Here are some ways to improve it naturally -
- Practice deep breathing exercises.
- Get fresh air by keeping your windows open or going outside. Avoid pollution.
- Stay hydrated by drinking 2-3 litres of water every day.
- Maintain a healthy diet rich in iron and antioxidants.
- Manage stress and anxiety.
- Quit smoking.
- Keep yourself active by engaging in regular physical activity.
However, if the oxygen levels don't improve, you must seek medical attention.
Conclusion
Learning how to maintain your blood oxygen saturation at home is essential. In case your SpO2 level drops down severely, get immediate medical help. However, you can avoid hospitalisation if your symptoms are mild and your doctor does not recommend getting admitted.
FAQs
1. What is the fastest way to increase oxygen saturation?
Lying in the prone position is one of the fastest ways to increase oxygen saturation. Practising breathing exercises regularly will also help to maintain your blood oxygen levels. You have to focus on taking deep breaths for some time or till your breathing becomes normal and easier. It’s important to be aware of the simple breathing exercises to improve lung capacity.
2. What can I drink to increase my oxygen level?
Drinking lots of water (i.e., 2-3 litres a day) will keep your lungs properly hydrated and improve your ability to take in oxygen. It may improve your oxygen saturation level by up to 5%. There is no particular drink to increase oxygen level.
3. Which food gives more oxygen?
Foods rich in iron, nitrate, and antioxidants give more oxygen. Some superfoods you must incorporate into your diet to increase blood oxygen levels are leafy greens, fatty fish, beetroots, berries, citrus fruits, avocados, nuts, and seeds.