Content

• Steps
• Method 1 of 3: Exercise to Improve Blood Flow
• Method 2 of 3: Breathing Techniques to Improve Blood Flow to the Brain
• Method 3 of 3: Changing Your Diet

The brain uses three times more oxygen than muscles. Oxygenating your brain is vital. The full activity of the brain depends entirely on its blood supply. After reading this article, you will learn how to improve the blood supply to the brain.

Steps

Method 1 of 3: Exercise to Improve Blood Flow

1. 1 Exercise regularly. Any kind of aerobic exercise has a positive effect on circulation and health. Moderate exercise improves blood flow to the brain in older women, according to one study. Set aside 30-50 minutes of brisk walking, three or four times a week.
   • According to a study, exercise improves blood flow to the brain by 15%.
   • Numerous studies have shown that there is a relationship between exercise performance and brain health. However, the question of the relationship between the blood supply to the brain and cognitive functions has not yet been fully studied.
   • Aerobic exercise increases your heart rate and breathing. Swimming, cycling, dancing, and even sex are all aerobic exercise. Find an activity that suits your lifestyle. Enjoy sports!
2. 2 Set aside time for short walks throughout the day. You don't have to spend a lot of time walking if you want the health benefits. Taking short walks can also improve blood flow to the brain. Even walking for three to five minutes will have a positive effect on blood circulation.
   • Set a reminder to take walking breaks. If you have to sit a lot at work, get up from time to time to walk.
   • Look for opportunities to walk more. Walk up the stairs instead of using the elevator. Park your car as far from your destination as possible. Avoid one or more bus stops to walk the rest of the route.
3. 3 Do stretching exercises throughout the day. This exercise improves blood circulation and also prevents muscle and joint stiffness. Set aside a few minutes every hour to do your stretching exercises.
   • Stretching exercises increase blood flow to the muscles. Improving blood circulation has a positive effect on the blood supply to the brain.
   • Do simple stretching exercises that will improve blood flow to your brain. For example, from a standing position, touch your knees or toes. Take a sitting position, stretch your legs forward. Place your hands on your knees or toes. However, do not overdo it, you should not experience pain or discomfort during exercise.
4. 4 Practice yoga. For many yoga practitioners, inverted positions with the head below the level of the heart are a favorite exercise. This improves the blood supply to the brain. Lie on the floor and raise your legs perpendicular to the floor. Put your feet up against the wall. Bring your buttocks close to the wall and find a comfortable position for you.
   • Try a headstand or handstand. To make it easier for you to maintain balance, do the exercise near a wall. You shouldn't feel soreness while doing the exercises. If possible, get the help of a yoga coach.
   • The plow and fish poses improve blood flow to the brain. The plow position stimulates the thyroid gland by increasing blood flow to the brain. The fish pose stimulates the brain, larynx and neck muscles.

Method 2 of 3: Breathing Techniques to Improve Blood Flow to the Brain

1. 1 Breathe through your nose. Correct breathing is belly breathing, when on inhalation the belly is rounded, and on exhalation it returns to its original position. It is important to learn diaphragmatic breathing, in which, when inhaling, the diaphragm goes down, the body relaxes, the lungs are almost completely filled with air. This improves blood circulation in the body.
   • If you breathe through your nose, the air passes through your nasal passages into your mouth and the top of your lungs. Air should enter the lungs through the nose. If air is inhaled through the mouth, the inhalation becomes less deep, while an insufficient amount of oxygen enters the body.
   • With diaphragmatic breathing, much more oxygen enters the bloodstream.
2. 2 Meditate. Heart rate and breathing slow down during meditation. Mindful breathing is one of the main meditation techniques. The deeper the breathing, the better the lungs are ventilated and the more oxygen enters the blood.
   • Mindful breathing helps to relax the muscles in your shoulders, chest and neck, which improves blood flow to the brain.
   • Meditation has been proven to have a positive effect on the body. Meditation reduces stress levels, improves concentration, and strengthens the immune system.
   • There are several ways to meditate. The easiest is to sit comfortably, close your eyes and count your breaths. When you count to ten, start over. Concentrate fully on your breathing. If your thoughts keep you from relaxing during meditation, notice them and let them go, constantly returning your attention to the breath. Start your account again.
3. 3 Quit smoking. Nicotine constricts blood vessels, which in turn negatively affects cerebral blood supply. On the other hand, the absorption of oxygen decreases to 17% immediately after the person stops smoking.
   • Smoking is known to increase the risk of cerebral aneurysm and stroke. Aneurysm is a pathology of a blood vessel, in which its wall becomes thinner and modified.
   • The "vaporized" liquid in an e-cigarette contains nicotine, which helps to constrict blood vessels and reduce the blood supply to the brain. Therefore, they should not be used as an alternative to regular cigarettes.

Method 3 of 3: Changing Your Diet

1. 1 Eat more chocolate. Research shows that the flavonoids found in cocoa beans can increase blood flow to the brain. Flavonoids are also found in red wine, red grapes, apples and berries. Green and white teas are another source of flavonoids.
   • Keep track of your calorie intake. Stay within your recommended calorie intake. Increasing your intake of fat or sugar can have negative health effects.
   • Research is currently underway regarding the beneficial effects of flavonoids.
2. 2 Drink beet juice. Beet juice improves blood flow to the brain. Beets contain a lot of nitrates. When we consume nitrates, they are converted into nitrites by the beneficial bacteria in the mouth. Nitrite helps to dilate blood vessels and improve blood flow to the brain.
   • Nitrates are also found in celery, kale, and green leafy vegetables.
   • Include fruits and vegetables that are high in nitrates in your diet. Drink fruit and vegetable juices to get the right amount of nitrates, which have a beneficial effect on the blood supply to the brain. Juicing these foods is the fastest way to consume a therapeutic dose.
3. 3 Include superfoods in your daily diet. Nuts, seeds, blueberries and avocados are sometimes called “superfoods” because of their high nutritional value. Studies have shown that eating these foods has a positive effect on brain function in old age.
   • Walnuts, pecans, almonds, cashews, and other nuts are good sources of vitamin E. Vitamin E deficiency negatively affects cognitive function. Eat nuts raw or roasted. Unhydrogenated nut oil has a high nutritional value.
   • Avocados contain monounsaturated fat, which improves blood flow to the brain. Monounsaturated fats help lower bad blood cholesterol and blood pressure. Eating avocados provides the body with nutrients, which improves overall health.
   • Blueberries help protect the brain from oxidative stress, which impairs brain function. Eating one cup of blueberries a day - fresh, dried, or frozen - can help improve brain function.
4. 4 Take nutritional supplements. Ginkgo biloba has long been used to improve the blood supply to the brain. Ginkgo biloba protects nerve cells that have been damaged in Alzheimer's disease.
   • Ginkgo supplements should not be given to children. Take 120-240 mg of the supplement per day.
   • Ginkgo comes in the form of tablets, capsules, liquid extracts, and dried leaves (herbal tea).