Lifestyle Changes to Maintain Healthy Blood Oxygen Levels

Your blood oxygen health is extremely important to your overall wellbeing. Without blood cells, our bodies’ organs simply wouldn’t receive the oxygen they need to perform properly! Therefore, it’s important to maintain healthy blood oxygen levels so you’re energized and ready to fight illness. 

One of the best ways to maintain healthy blood oxygen levels is to think carefully about your lifestyle choices. Simply quitting bad habits like smoking or practicing healthy breathing can introduce more oxygen into your body and bloodstream. 

In this guide, we’ll explore some quick, easy ways to keep your blood oxygen high and healthy.

The Importance of Blood Oxygen Levels

Healthy blood oxygen levels tell us that a body’s getting enough oxygen for cells to transport around the body. That’s to make sure cells are repaired, that your body receives a balanced amount of energy, and to protect your organs against various types of illness.

Typically, a healthy blood oxygen level is at least 95%. This is measured based on saturation in the blood by devices called pulse oximeters. 

If blood oxygen levels are measured lower than 95%, you could be at risk of hypoxemia, a condition that can cause a range of uncomfortable symptoms. In the worst-case scenarios, hypoxemia could be fatal if left untreated.

Symptoms and Causes of Low Blood Oxygen

Low blood oxygen can lead to common symptoms such as: 

• Shortness of breath
• General fatigue
• Headaches
• Regular coughing and/or wheezing
• Raised heartbeat
• Confusion and disorientation
• Discoloring in skin and nails

You could suffer from low blood oxygen due to chronic illness, lifestyle habits, or even by travelling at high altitude. 

Some chronic conditions that might trigger low blood oxygen, for example, include sleep apnea and cystic fibrosis. 

Measurement of low blood oxygen could also indicate that you have chronic obstructive pulmonary disease, or COPD. In particular, it could be a sign that you have emphysema, a painful lung condition that – much of the time - is caused by excessive smoking. 

Other lifestyle habits that could bring about low blood oxygen include simply breathing in too much stale air and not getting enough exercise in the open. Unfortunately, the impact of lifestyle habits can be fatal if action isn’t taken in due course. 

Interestingly, some of our customers (who are medical professionals themselves) recommend taking up yoga or measured breathing exercises to fight off low blood oxygen readings. More on that tip below!

Improving Oxygen Levels Through Daily Habits

Low blood oxygen is a good indicator that your lungs, and therefore your blood, simply aren’t getting enough fresh air to deliver around the body. That means refraining from habits where you could be inhaling stale air or smoke, or it could simply mean you need to be more active!

Breathing and Exercise

Filling your lungs with fresh air while exercising is a great way to increase your blood oxygen levels. It’s good practice to get active, regardless – but breathing in stale air for too long is going to affect your blood health.

 Simple cardio exercise, trying a spot of yoga, or even just stretching your muscles is great for your blood. 

As mentioned, our customers frequently mention that they’ve turned low blood oxygen levels around simply by taking up regular breathing exercises and techniques. That might be as simple as sitting straight and breathing in and out slowly. 

It’s a practice called diaphragmatic breathing – and it can even help to lower stress.

Nutrition and Hydration

The role of nutrition and hydration in blood oxygen levels shouldn’t be understated. As always, a healthy diet is key to maintaining a healthy body, blood oxygen included. Try to eat more leafy greens, increase your iron intake, and eat antioxidant-rich fruits and vegetables. 

You should also try and drink water regularly – and not just for your blood oxygen! Studies show that dehydration can negatively impact your cerebral blood flow.

Environmental Factors Affecting Oxygen Levels

Unfortunately, even if you live a healthy lifestyle and eat and drink well, some environmental factors can still trigger low blood oxygen. For example, one of the most common triggers for lower oxygen in the blood is simply travelling or living at high altitude. 

And, of course, if you live in a city or built-up area, you’re more likely to breathe in pollution and smoke. Therefore, your blood oxygen is going to suffer. It’s a good idea to take breaks where there’s clean air – maybe a local park, or out in the countryside if you can. 

Otherwise, people with long-term low blood oxygen or conditions associated with these levels might want to consider moving home and work completely! 

At home, it’s relatively easy to purify your air with devices you’ll find online. Look for a reputable brand in air purification and a device that’s well-reviewed. Add houseplants, too – they provide extra oxygen to indoor spaces.

Measuring Blood Oxygen Levels

As mentioned, to accurately measure your blood oxygen, you need a pulse oximeter. We provide a range of oximeters to our customers for use in professional settings, but if you have a long-term condition or suffer regularly with low blood oxygen, you should invest in a home device. 

Pulse oximeters give you two main readings – your heart rate and your oxygen saturation, measured in a percentage. The latter is referred to as SpO2. When using your oximeter, you should look for SpO2 of 95% or more for healthy blood oxygen. Anything lower than 90% might indicate a health issue. 

Our complete guide on how to read pulse oximeters goes in-depth on how to make the most out of your device. Here’s a quick summary of how to measure your blood oxygen: 

• Clean and dry a middle finger or thumb
• Rest for around five minutes to allow your heart to settle
• Switch on the oximeter, attach to your finger and place your hand down
• Keep perfectly still for around a minute and record the reading

Pulse oximeter accuracy can vary depending on the brand and the user. For example, if you move around while using it, or wear jewellery that might interfere with sensors, you might not get an accurate reading. 

We generally recommend you test your blood oxygen levels up to three times a day to get an accurate data spread.

When to Seek Medical Advice

If you experience severe symptoms along the lines of any of those listed in this guide, always consult a medical professional. If you test your blood oxygen with an oximeter and your SpO2 is lower than 90%, you might have a condition that requires urgent care. 

If you are in any doubt about your health or suddenly feel unwell, don’t hesitate to call emergency services or your doctor’s surgery for advice. 

Long-term, medical professionals will likely recommend you change your lifestyle and/or living situation to improve your blood oxygen levels.

Conclusion

Most of the time, a slightly lower blood oxygen level than usual is nothing to be too scared about. However, it’s still an indication that you need to make some changes to what you eat, drink, and do every day. 

Now you know how to start increasing blood oxygen levels, be sure to take things steady – don’t charge into a new exercise regime, for example, unless you’re physically able to do so. 

Remember, the advice given in this guide is purely a starting point! If you are worried about developing conditions that can arise from (or even lead to) low blood oxygen, make an appointment with a doctor or nurse in the first instance.

In the meantime, remember to keep measuring your levels at home with a leading pulse oximeter – like those you’ll find in our online store, trusted by medical professionals across Australia.

Sources

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Aviv Clinics. (n.d.). How to increase your blood oxygen levels: 21 actionable tips. https://aviv-clinics.com/blog/wellness/how-to-increase-your-blood-oxygen-levels-21-actionable-tips/

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