HOW TO INCREASE BLOOD OXYGENATION
It seems that the first attempts to improve physical performance through blood transfusions date back to 1947 and were aimed not at favoring the results of athletes, but rather at improving the endurance of high altitude pilots.
In the 1980s, blood transfusions began to be used in sport. In the following decade, there was a shift to erythropoietin (EPO), a pharmacological alternative to blood transfusions that became the most widespread method of blood doping (now banned).
But why did sportsmen realize that raising blood oxygen levels is helpful for success? Well, in order for the muscles of athletes to achieve competitive performance at a high level, they need a high blood oxygenation.
In this article you will find everything related to this topic, along with some strategies, based on scientific evidence, precisely to improve oxygenation and, consequently, maximize athletic performance.
How does blood oxygenation occur and how can we improve it?
Firstly, oxygen is not replaceable for the process of cellular respiration, a process which converts glucose and other nutrients into usable energy (ATP) for the organism. No oxygen means no energy, resulting in cell (and body) death.
For this reason it is important that blood oxygen levels (saturation, SpO2 unit of measurement) are always above the 95% threshold. If everything works as it should, oxygen is transported by red blood cells, or hemoglobin, from the lungs to various organs and tissues through the circulatory system.
Conversely, if the saturation drops below 90%, there could be a real risk of hypoxemia, with symptoms such as dyspnea, tachycardia, cyanosis, mental confusion and more. The consequences? Potentially fatal, including brain damage, respiratory failure and heart problems.
Having said that, we can move on to the next step: how does breathing work?
It is a gas exchange between alveoli and capillaries in the lungs and is a fundamental process for oxygenation, which takes place through diffusion.
Let’s see what happens after inhaling air through the nose or mouth and after it reaches the lungs:
- After inhalation, the air reaches the lung alveoli, where a gas exchange takes place with the blood of the capillaries.
- Oxygen spreads from the alveoli to the blood, while carbon dioxide follows the reverse path to be eliminated by exhalation.
- This process is influenced by the partial pressure difference, the large alveolar surface, the thickness of the alveolo-capillary membrane and the speed of blood flow.
- The heart then distributes the oxygenated blood to tissues.
In summary, in-lung gas exchange is an efficient process that allows blood to acquire oxygen and release carbon dioxide, thus ensuring both the supply of oxygen to tissues and the elimination of waste.
Before talking about improving oxygenation, however, we must consider the factors that can worsen it. It is only by avoiding these, in fact, we can lay the foundations for the process which will help us achieve the upgrade we are after.
First of all we have environmental factors: altitude, air pollution and exposure to toxic substances are all causes of impaired blood oxygenation.
As is often the case, lifestyle also has a major impact on the quality of the process: smoking, inactivity and an unbalanced diet create a framework that causes respiratory and cardiovascular systems to work inefficiently, creating potential risks for health.
We are talking about real pathologies that can develop, such as lung diseases (for example chronic obstructive pulmonary disease, pneumonia,…) and heart diseases. The conditions of anemia and night apnea also affect the quality of blood oxygenation, but the causes of these must be sought elsewhere.
It is clear how important it is to adopt a healthy lifestyle, especially for those who want to carry out a sports activity. For athletes, whose muscles need higher than average amounts of oxygen, it is essential to ensure that their blood is always adequately oxygenated.
How to increase blood oxygenation naturally
There are several strategies that everyone can implement to improve blood oxygenation in a natural way:
1. Regular exercise:
- Physical activity increases lung capacity and improves blood circulation, promoting increased tissue oxygenation.
- Aerobic exercises such as running, swimming and cycling are particularly effective.
2. Deep breathing:
- Practicing deep breathing exercises, such as diaphragmatic breathing, increases the amount of oxygen entering the lungs and blood.
- Conscious breathing can also help to reduce stress, which can negatively affect breathing.
3. Balanced diet:
- An iron-rich diet is essential for the production of hemoglobin, the oxygen-carrying protein in the blood.
- Iron-rich foods include lean red meat, legumes, spinach and nuts.
- It is also important to eat foods rich in vitamin C, which improves iron absorption.
- Chlorophyll, found in green leafy vegetables, is another element that can aid blood oxygenation.
4. Adequate hydration:
- Water is essential for the transportation of oxygen in the blood.
- Drinking one and a half liters of water per day, in small sips diluted over time, helps to keep the blood fluid and promotes good circulation.
5. Healthy outdoor environments:
- Spending time in the open air, especially in parks and forests, allows you to breathe oxygen-rich air.
- Avoid indoor and polluted environments.
6. Avoid smoking:
- Cigarette smoke damages the lungs and reduces the blood’s ability to carry oxygen.
- Quitting smoking is one of the most effective ways to improve blood oxygenation.
7. Stress management:
- Chronic stress can negatively affect breathing and reduce blood oxygenation.
- Relaxation techniques such as meditation, yoga and deep breathing can help manage stress.
8. Altitude:
- Climbing to high altitudes can stimulate the body into producing more red blood cells, thus increasing the ability to carry oxygen. However, it is important to do this gradually in order to avoid mountain sickness.
Remember that it is always important to consult a doctor before making significant changes to your lifestyle, especially if you suffer from respiratory or cardiac diseases.
Supplements to improve blood oxygenation
Food supplements deserve a separate chapter
Here are some very important substances contained in certain supplements that can promote blood oxygenation:
- Iron:
- Essential for the production of hemoglobin, the protein that carries oxygen in red blood cells.
- Particularly useful in case of iron deficiency anemia.
- Vitamin C:
- Increases iron absorption, indirectly improving blood oxygenation.
- Vitamin B:
- In particular, vitamin B2, folic acid (B9) and B12 all play a crucial role in both the hemoglobin building and red blood cell synthesis processes.
- Supplements based on Klamath algae:
- This seaweed is rich in nutrients that can promote blood oxygenation.
- Liquid oxygen and zinc supplements:
- Some studies claim that these supplements can increase oxygen levels in the blood.
In the case of sportsmen, the daily intake of dietary supplements, which is not doping, is particularly indicated, since their oxygen needs are greater than those of a person who leads a normal life. Among food supplements, a special mention should be made for chlorophyll, which plays an important role in the oxygenation of the blood due to its chemical similarity to hemoglobin, the protein that carries oxygen in red blood cells. In Eidon salus we have worked hard to obtain a chlorophyll-based supplement capable of supporting the complete oxygenation of cells, and not only.
Detoxfilla is a green food with detoxifying, antioxidant and oxygenating properties. The very high content of pure chlorophyll, associated with Alfalfa (Lucerne) a source of minerals and vitamins (calcium, potassium, magnesium, phosphorus, iron, zinc, selenium and vitamins A, B, C, D, E, K, U) and Milk Thistle (effective liver detoxifier) make it a natural drug that can eliminate endogenous toxins such as free radicals and exogens, absorbed through cigarette smoke, pollution gases and junk food.
The structure of the pure chlorophyll contained in Detoxfilla is quite similar to that of hemoglobin, both containing a porphyrin ring at the centre. The main difference is that hemoglobin contains one atom of iron, whereas chlorophyll contains one atom of magnesium. This structural similarity allows chlorophyll to interact with hemoglobin and potentially improve its function.
Increased oxygen uptake: Some studies suggest that chlorophyll may increase the ability of red blood cells to absorb and transport oxygen.
Red blood cell production support: Chlorophyll can stimulate the production of red blood cells, thus increasing the blood’s ability to carry oxygen.
Detoxifying action: Chlorophyll can help to detoxify the blood by removing toxins that may interfere with oxygen transport.
What to do to increase blood oxygen: medical interventions
We will now give you a few hints on medical methods for raising blood oxygen levels.
Oxygen therapy is a medical therapy through which oxygen is given at higher concentrations than those present in the air (about 21%). The aim is to increase the amount of oxygen available for body tissues, improve respiratory function and relieve symptoms of hypoxemia such as shortness of breath and fatigue.
Mode of administration:
- Nasal cannulas: thin tubes inserted into the nostrils.
- Face masks: cover the nose and mouth.
- Mechanical ventilators: used in severe cases of respiratory failure.
- Hyperbaric oxygen therapy: administration of 100% pure oxygen in a high-pressure environment.
There are also specific drugs that are used depending on the condition to be treated:
- Drugs for lung disease treatment: in case of lung diseases such as COPD or asthma, medications such as bronchodilators and corticosteroids can be prescribed to improve pulmonary function and increase oxygenation.
- Drugs to treat anemia: Anemia, a red blood cell deficiency, can reduce the blood’s ability to carry oxygen. In these cases, supplements of iron, vitamin B12 or folic acid, or drugs such as erythropoietin (EPO) may be prescribed to stimulate red blood cell production.
- Drugs to improve circulation: in some cases, drugs that improve blood circulation, such as vasodilators, can be used to increase the supply of oxygen to tissues.
Lung rehabilitation, finally, is a personalized program that aims to improve the quality of life of those suffering from chronic respiratory diseases, but it can also be useful for athletes who want to boost their pulmonary capacity and physical endurance.
This multidisciplinary approach involves an initial assessment of the patient’s physical, respiratory and psychological condition, followed by several phases:
- Targeted physical exercises, including aerobic activities, breathing exercises and strength training to strengthen respiratory muscles.
- Education and support, with information on breathing techniques, medication and symptom management.
- Management of symptoms, to reduce breathlessness, cough and fatigue.
- Nutritional advice, essential to support lung health.
- Psychological support, to deal with anxiety and stress related to the disease.
The main objectives are to reduce breathing difficulties, increase physical endurance, decrease hospital admissions and improve general quality of life.
Blood oxygen: how to monitor sport performance
Monitoring blood oxygen levels is essential to assess sports performance and respiratory health. The pulse oximeter, a simple and non-invasive instrument, measures oxygen saturation (SpO2) and heart rate through hemoglobin’s light absorption. However, factors such as movement, reduced circulation and nail polish can affect accuracy.
For a more in-depth analysis, blood gas analysis (EGA), an arterial blood test that measures oxygen, carbon dioxide and pH, is used to diagnose respiratory diseases and assess acid-base balance.
Another relevant aspect is obstructive sleep apnea syndrome (OSAS), characterized by interruptions of breathing during sleep. It can be obstructive, central or mixed and causes symptoms such as snoring, daytime drowsiness and difficulty concentrating. The main risk factors include obesity, old age and alcohol consumption. Diagnosis is made by polysomnography, an exam that records physiological parameters during sleep.
Sports oxygen masks: myth or scientific reality?
The sports oxygen mask, often called “training mask” or “altitude mask”, is a device worn during physical activity with the aim of simulating the effects of high altitude training.
How does it work? The mask restricts air flow, making breathing more difficult. This forces respiratory muscles to work harder, strengthening them. Manufacturers claim that this type of training can improve lung capacity, endurance and athletic performance.
What does science say? Some studies suggest that masks can actually strengthen the respiratory muscles, but they do not necessarily lead to the same physiological adaptations as high altitude training. This is because at high altitudes, the percentage of oxygen in the air is decreased, but the sports masks only limit airflow.
Precautions? The use of a training mask can be strenuous and potentially dangerous; therefore, it is important to start gradually and, of course, follow up with your sports club’s medical staff.
Conclusion
We have seen how blood oxygenation represents a really vital parameter and how important it is to keep it under control for a good quality of life. In case of diseases, it becomes essential to monitor it very carefully. For athletes, checking saturation is a key element in improving athletic performance and finding strategies to increase blood oxygenation is always useful for success.
Among the various food supplements useful for blood oxygenation, we made a reference to Detoxfilla, green food, with a very high content of pure chlorophyll and other ingredients, for an oxygenating, purifying, alkalizing, detoxifying effect.
We reiterate that the content of this article is simply informative and for any use of drugs or devices for blood oxygenation improvement it is essential to consult a doctor.
