What is blood oxygen saturation?
Blood oxygen saturation refers to the concentration of oxygen in the blood. When we inhale, oxygen enters the lungs, is exchanged in the capillaries into red blood cells, and is then transported to all tissues throughout the body. If the oxygen concentration in the blood is too low, it is called "hypoxemia," which can be detected using a fingertip pulse oximeter . Normal blood oxygen levels should be between 95% and 100% . If it is below 92% , health problems may be present.
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Causes and symptoms of hypoxemia
Common causes of insufficient blood oxygen include:
- COVID-19 sequelae
- Carbon monoxide poisoning
- High-altitude environment
- Chronic obstructive pulmonary disease ( COPD )
- Pulmonary abscess, asthma, bronchitis, pneumonia
- Sleep apnea
Typical symptoms include shortness of breath, rapid heartbeat, and difficulty breathing.
Nutrients that help increase blood oxygen levels
The following nutrients can help improve blood oxygen levels:
- Zinc : Enhances oxygen-carrying capacity
- Vitamin E : It is recommended to choose the tocotrienol version .
- Lipoic acid
- Vitamin D3
- Vitamin B12
It is recommended to supplement one by one to identify the nutrients you are lacking. Zinc is usually the most common deficiency.
The relationship between breathing patterns and blood oxygen levels
Deep breathing doesn't necessarily increase blood oxygen levels; in fact, it may cause dizziness and fatigue. This is because oxygen release depends on carbon dioxide ( CO₂ ), a phenomenon known as the " Bohr Effect ." If excessive breathing leads to insufficient CO₂ , oxygen cannot be effectively released into cells, resulting in cellular hypoxia.
Chronic hyperventilation and CO₂ deficiency
Chronic stress can lead to chronic hyperventilation ( carbon dioxide syndrome ), causing a decrease in CO₂ concentration, which in turn affects the heart, sleep, muscles, and immune system. Insufficient CO₂ can also cause the blood to become more alkaline, leading to calcium retention in cells and triggering nerve abnormalities and tingling sensations.
Correct breathing techniques
Improving breathing patterns can help increase blood oxygen levels.
- Relax your breathing : Focus on your abdomen, inhale slowly for 5 seconds and exhale for 5 seconds, avoiding forceful breathing with your chest.
- Nasal breathing : The nasal cavity can filter, humidify, and regulate the air, increasing oxygen absorption efficiency by up to 20% .
- Sleep aids :
- Nose strips: Open nasal passages and relieve nasal congestion
- Mouth stickers: Train nighttime nasal breathing, reducing snoring and dry mouth.
Additional suggestion: The role of carbonated water
Carbonated water contains CO₂ , which helps replenish carbon dioxide in the body and indirectly improves oxygen release and cell absorption.
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Conclusion: Improving blood oxygen health by focusing on respiration and nutrition
Blood oxygen levels are not only related to breathing, but also affect overall health. By adjusting breathing patterns, supplementing with key nutrients, and improving sleep habits, we can effectively increase blood oxygen levels, improving fatigue, sleep, and immunity. Start with your daily life to infuse your body with more oxygen and vitality.
YouTube source: https://www.youtube.com/watch?v=naO1P54FwEI
YouTube Column: Dr. Berger in Chinese Health knowledge
