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Oxygen saturation - normal values, causes & optimisation
Oxygen saturation shows how well your body is supplied with oxygen. Find out what normal values are and how you can improve them naturally.
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Oxygen saturation (SpO₂) indicates how much oxygen in the blood is bound to the haemoglobin in the red blood cells.
Oxygen saturation is indicated in per cent and shows how efficiently the body is supplied with oxygen. Normal oxygen saturation is usually between 95 and 100 per cent. If it falls below this value, this can indicate reduced oxygen uptake in the lungs, restricted blood flow or impaired oxygen utilisation in the tissue.
Oxygen saturation is usually measured with a pulse oximeter, which analyses the oxygen content in the blood using infrared sensors. Low oxygen saturation, also known as hypoxaemia, can be caused by various factors, including pulmonary diseases such as COPD or asthma, cardiovascular problems, anaemia or inadequate breathing, for example during sleep in sleep apnoea. Symptoms of reduced oxygen saturation include fatigue, difficulty breathing, headaches, concentration problems and, in severe cases, a bluish discolouration of the skin or lips..A good oxygen supply is essential for cell metabolism, energy production and general physical performance. Natural approaches to optimising oxygen saturation include regular exercise, especially endurance training, as this strengthens lung function and improves oxygen uptake. Conscious breathing, for example through breathing techniques such as abdominal breathing or the Wim Hof method, can also help to maximise oxygen uptake.
A healthy diet with iron-rich foods such as green leafy vegetables, legumes and nuts supports haemoglobin formation and improves oxygen transport in the blood. Micronutrients such as iron, vitamin B12 and folic acid play a crucial role in blood formation and should be taken into account, especially in cases of anaemia or chronic fatigue. Lactoferrin, an iron-binding glycoprotein, can also help to optimise iron absorption and reduce inflammation, which could impair oxygen utilisation in the body.
In addition, antioxidants such as vitamin C and coenzyme Q10 promote cell health and can reduce oxidative stress, which impairs oxygen utilisation in the cells. Adequate fluid intake is also important, as viscous blood can make oxygen transport more difficult
.Regular monitoring of oxygen saturation can help to recognise problems at an early stage and initiate targeted measures to improve the oxygen supply. People with pre-existing respiratory or cardiovascular conditions in particular should ensure that their oxygen saturation levels are optimised in order to maintain their physical performance and general health.
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