Ways to increase blood flow to the brain
The brain uses three times more oxygen than muscles. Oxygen is important for brain function and brain recovery. The brain will work most efficiently when the blood circulates well. There are many different methods you can try to increase the amount of oxygen rich blood that will flow to your brain.
Exercise to increase blood flow to the brain.
1. Regular exercise. All aerobic activities are good for blood circulation and good for health. One study concluded that moderate exercise helps improve blood flow to the brain of elderly women. Take a 30-50 minute brisk walk three or four times a week.
- Study shows up to 15% more blood supply to the brain
- Numerous studies have shown that exercise and brain health in general are interlinked, although no research has shown that better blood circulation may help prevent or resist dementia.
- Aerobic activity is any activity that causes you to breathe harder and make your heart beat faster, swimming, cycling, dancing and even sex. Both are aerobic exercise. Find what suits your lifestyle best and do that activity with enthusiasm!
2. Walking a short distance during the day. It is not necessary that you have to exercise for a long time in order to benefit from walking. Short walking Also helps to increase blood supply to the brain as well Even a walk that takes only three to a minute is good for blood circulation.
- Use a stopwatch all day to remind yourself to get up. If you work at a desk Schedule your departure time.
- Take advantage of various opportunities. That occur naturally to walk out Go up the stairs instead of the elevator. Park the car far from where it will go. Get off the bus or train before reaching the exit then walk
3. Stretch the body during the day. Stretching helps improve overall blood flow and helps prevent joint and muscle spasms. [2] Spend a few minutes every An hour to stretch the body
- Stretching helps increase blood flow to the muscles. In reality, it's not possible to "stretch" your brain, but by stimulating blood flow throughout the body. The blood flow rate will improve and increase as well. [3]
- Regular body stretching Which causes more blood to raise the brain, such as standing position, then use your hands to touch the knees or touch the thumb of the toes Or may sit on a clean, stretched leg, then touch the knees, calves or thumb of the toes from this sitting position Be careful not to do anything that will cause back pain or discomfort.
4. Doing yoga. Yoga is usually a posture that requires the head to stay below the heart. Which is a direct benefit to the blood flow to the brain. [4] Simple postures with alternating head and heart positions such as lying flat on the floor, so the body is perpendicular to the wall. Move forward so that both legs are against the wall and keep your buttocks close or touching the wall.
- Posture that is more difficult, such as lifting your head above the head in a position to use the head or hand to shape the head stand or hand stand May try to practice with the wall to help with balance. Remember that yoga shouldn't create pain. Train with a well-trained yoga trainer to help you perform difficult postures.
- Keeping your head below your heart doesn't always have to be a vertical position. The plow and fish postures are the ones that help the blood flow directly to the brain. The plow position helps to stimulate the thyroid. Helps increase blood flow to the brain. The fish port helps the neck, throat and brain.
Increase blood flow to the brain with breath
1. Breathing with the nose. Use the diaphragm in the abdominal area. This method is also known as "Breathe with the stomach". Take a deep breath of air and oxygen down to the lower lungs, where most blood flow occurs here.
- The air that passes through the nose enters the sinus, oral cavity, and upper lungs. Breathing through the mouth helps reduce exposure to the newly merged air with oxygen.
- Breathing with the diaphragm will increase the oxygen supply to the body.
2. Meditate. During meditation The heartbeat and breathing slow down during meditation. Meditation is often done with awareness or even determination of the breath. [5] Deep and consistent breathing helps increase the concentration of oxygen in the blood.
- Conscious breathing helps to relax the muscles, shoulders, chest and neck, which may interfere with blood flow to the brain.
- Meditation has proven to have many benefits. Meditation helps to reduce stress. Increase the ability to focus on one thing and strengthen the immune system as well.
- There are many meditation methods. The easy way to start meditation is to sit comfortably. Eyes may be completely closed or not very close. And count your breath. When counting to 10, start again. Focus only on counting your breath When other ideas are interrupted, just observe and let them go and start counting again.
3. Quit smoking. Nicotine can cause clogged arteries. Which will hinder good blood flow That will feed the brain And the other side is Oxygen is given to the brain and blood circulation can be reduced to 17% immediately after stopping smoking. [6]
- Smoking is linked to cerebral hemorrhage and aneurysm symptoms. Which means that the blood vessels will swell out Causing the vessel wall to become unhealthy
- Electric cigarettes contain nicotine. Which will cause blood clots and blood flow to reduce the brain. This is not recommended to use in place of ordinary cigarettes.
Changing diet to increase blood supply to the brain.
1. Eat more chocolate. Research studies suggest that the flavonoids found in cocoa beans may increase blood flow to the brain. [8] Flavonoids may be found in red wine, red grapes, apples. And berries, especially tea, green or white tea Is another good source of flavonoids. [9]
- Make sure that the calories you still receive are not exceeded the requirements for good health. Adding fat and sugar to your diet can lead to bad results.
- Research on the benefits of flavonoids is still in its initial stages only.
2. Drink beet juice. Drinking beet juice helps increase blood flow to the brain. [10] Beetroot contains nitrates, which the bacteria in the saliva turn into nitrites. Nitrite will help expand the blood vessels and cause more blood to flow to the brain.
- Nitrates are also found in celery, collard greens and other greens.
- It is recommended to eat fruits and vegetables that are high in nitrates for the brain to work as efficiently as possible. Fruit and vegetable juicing is the fastest way to absorb food. These healing properties
3. Add "magic food" to your daily meal. Some people call peanuts, peaches, blueberries, and avocados to be "magic foods" because of their high nutritional value. Research has shown that consuming these foods is effective in maintaining brain health until reaching the elderly. [11]
- Nuts, walnuts, pecans, almonds, cashews and other nuts are good sources of vitamin E. Vitamin E deficiency is linked to dementia. You can eat fresh beans. Or can be baked Non-hydrogenated peanut butter will still contain high amounts of nut nutrition.
- Avocados are high in monounsaturated fats. These fats are linked to increased blood flow to the brain. This type of fat helps to lower blood cholesterol and causes pressure to drop. [12] Avocados also contain nutrients that help improve overall health.
- Blueberries help protect the brain from free radicals that damage cell systems (Oxidative Stress), which can damage brain function. Eating one cup of blueberries per day - whether fresh, dry, or frozen - will improve brain function.
4. Consider supplementary food intake. Ginkgo consumption Biloba to increase blood flow to the brain that has long been And Gingko can also protect the nerve cells of Alzheimer's patients that are believed to have been destroyed.
- Children should not eat gingko. Many research studies The piece is used by gingko adults in the amount of 120-240 mg per day.
- Ginkgo is sold in the form of tablets, extracted capsules, and dried leaves for herbal teas.
BulkSupplements Ginkgo Biloba Leaf Extract Powder (250 Grams)
