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• To step
• Method 1 of 3: Exercise to increase blood flow
• Method 2 of 3: Using breathing to improve circulation
• Method 3 of 3: Change your diet

The brain uses three times as much oxygen as the muscles. Oxygen is vital for the brain to function and repair. Optimal brain function depends on the blood supply. There are a number of different methods you can use to increase the supply of oxygenated blood to the brain.

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Method 1 of 3: Exercise to increase blood flow

1. Exercise regularly. Any aerobic activity has a positive effect on blood circulation and your health. A recent study concluded that moderate exercise improves blood flow to the brain in older women. Walk at a brisk pace for 30–50 minutes, 3-4 times a week.
   • The result of this study indicates that in those cases 15% more blood flows to the brain.
   • Many studies suggest a link between exercise and brain health, although there is no definitive research to suggest that improved brain blood flow could prevent or reverse cognitive decline.
   • Aerobic activity is any physical activity that makes you breathe faster and increases your heart rate. Swimming, cycling, dancing, and even sex are all aerobic activities. Find a form of exercise that best suits your lifestyle, and get started with enthusiasm!
2. Take short walks during the day. It is not necessary to indulge in prolonged exercise sessions to enjoy the benefits of a walk. Short walks will also improve blood flow to the brain. Even a 3-5 minute walk will have a positive effect on your blood circulation.
   • Use an alarm clock to remind you to take walking breaks during the day. Even if you are not at a desk, still take short walks.
   • Take advantage of natural opportunities to run. Take the stairs instead of the elevator. Park your car some distance from the final destination. Get off the bus or train one stop earlier and walk the rest of the route.
3. Stretch throughout the day. Stretching and stretching improves your overall blood circulation and prevents joint and muscle stiffness. Set aside a few minutes every hour to stretch your body.
   • Stretching improves blood flow to the muscles. While it is not possible to actually "stretch" your brain, blood flow to the brain will improve and increase by improving blood circulation throughout the body.
   • Simple stretching exercises for better blood flow to the brain consist of touching your knees or toes from a standing position. Alternatively, you can sit in a clean area with your legs straight and touch your toes, knees and shins from this position. Be careful not to do anything that causes back pain or discomfort.
4. Practice yoga. Yoga poses often encourage placing the head below the heart. This directly promotes blood flow to the brain. A simple inversion is to lie on the floor, perpendicular to the wall. Slide your body forward so that your legs rest against the wall and your butt is against or near the wall.
   • A more advanced inversion is in a handstand or standing on your head. You can practice this by using the wall as a support to keep your balance. Remember that yoga shouldn't be painful. Train with a licensed yoga practitioner for more advanced inversions.
   • Inversions do not have to be vertical. Plow pose and fishing pose are both postures that directly stimulate blood flow to the brain. The plow pose stimulates the thyroid, which increases blood flow to the brain. The fishing position stimulates the neck, throat and brain.

Method 2 of 3: Using breathing to improve circulation

1. Breathe through your nose. Engage your diaphragm, in your stomach area. This is also called "belly breathing." Deep breathing moves air and oxygen into the lower regions of the lungs where blood circulation is greatest.
   • Air enters through the nose, through the sinus cavities, the oral cavity, and the upper part of the lungs. Breathing through your mouth allows you to absorb less of the fresh, oxygen-rich air.
   • Breathing from the diaphragm results in more oxygen that can be absorbed into the blood.
2. Meditate. The heart rate and breathing slow down while meditating. More conscious, guided breathing is often part of meditation. Deep, steady breathing will increase the saturation of oxygen in the blood.
   • Conscious breathing helps to relax the muscles of the shoulders, chest and neck that can hinder blood flow to the brain.
   • Meditation has proven positive effects. It lowers stress levels, increases concentration and strengthens the immune system.
   • There are many different ways to meditate. An easy way to start meditating is to simply sit in a comfortable place, close your eyes partially or completely, and count your breaths. Once you have counted 10 breaths, start over. Keep your full focus on counting your breaths. When other thoughts arise, notice them and let them go. Start counting over again, at one.
3. Stop smoking. Nicotine narrows the veins, which prevents a healthy supply of blood to the brain. On the other hand, oxygen uptake and blood flow to the brain increases by 17% right after someone quits smoking.
   • Smoking has been linked to stroke and brain aneurysm. An aneurysm is a bulge in a blood vessel caused by weakness in the wall of the blood vessel.
   • E-cigarettes contain nicotine, which causes vasoconstriction and reduces blood flow to the brain. They are not recommended as a substitute for regular cigarettes.

Method 3 of 3: Change your diet

1. Eat more chocolate. Studies suggest that the flavonoids in cocoa beans can stimulate blood flow to the brain. Flavonoids can also be found in red wine, red grapes, apples and berries. Tea, especially green or white tea, is also a good source of flavonoids.
   • Keep the amount of calories you consume within healthy limits. Increasing the amount of fat and sugar you eat can have negative consequences.
   • Research into the beneficial effects of flavonoids is still in its infancy.
2. Drink beet juice. Beet juice has been shown to increase blood flow to the brain. Beets contain nitrate, which is converted into nitrite by bacteria naturally present in the mouth. Nitrite helps dilate blood vessels and helps increase blood flow to the brain.
   • Nitrates can also be found in celery, cabbage and other green leafy vegetables.
   • Eating fruit and other vegetables that contain a lot of nitrate is recommended for optimal brain function. Converting these foods into juice is the fastest way to get a therapeutic dose.
3. Include "superfood" in your daily diet. Nuts, seeds, blueberries and avocados are sometimes referred to as "superfoods" because of their high nutritional value. Research suggests that eating these foods has a positive effect on maintaining a healthy brain into old age.
   • Walnuts, pecans, almonds, cashews and other nuts are great sources of Vitamin E. Vitamin E deficiency has been linked to cognitive decline. You can eat them raw or roasted. Non-hydrogenated nut butter retains its high nutritional value.
   • Avocados are high in monounsaturated fat, which is associated with increased blood flow to the brain. Monounsaturated fat helps to remove bad cholesterol from the blood and leads to lower blood pressure. Avocados also provide nutrients that help improve your overall health.
   • Blueberries help protect the brain from damage caused by oxidation, which breaks down brain functions. Consuming a cup of blueberries a day - fresh, dried, or frozen - has been found to improve brain function.
4. Consider dietary supplement intake. Ginkgo Biloba has long been used as a means of increasing blood flow to the brain. Ginkgo also protects the nerve cells that are believed to be damaged by Alzheimer's.
   • You should not give ginkgo to children. Studies with the use of ginkgo in adults were based on 120-240 mg per day.
   • Ginkgo is available in tablet form, capsules, as a liquid and as dried leaves, which you can use to make tea.