WHY BLOOD OXYGEN LEVELS ARE IMPORTANT TO KNOW WHEN EXERCISING

The amount of gases and oxygen circulating in the blood can affect performance during exercise. Knowing the oxygen you are using is also indicative of how well you are processing and utilizing oxygen in the body. If you’re able to use oxygen effectively, you have more chances of doing longer and more challenging workouts. In contrast, low oxygen levels will cause you to tire more easily and get dizzy and drowsy.

The body needs oxygen to function, and each tissue in the body utilizes oxygen to function properly. Exercising depletes the body of oxygen, and the body eventually slows down after a length of time doing strenuous physical activities.

The following are just some reasons why oxygen levels are important to know when exercising:

1.     Knowing your blood oxygen levels will keep you from fainting

Fainting is a sudden loss of consciousness that can happen to athletes who have been exerting too much effort. Fainting can happen to endurance athletes in triathlons, and it is usually a combination of many factors, foremost of which is the lack of oxygen in the brain. Low blood pressure is also a factor in fainting. Loss of consciousness because of fainting is not really considered to be a serious issue.

Fainting usually results from oxygen levels in the brain dropping too low. The result of this is the reduction of blood pressure in parts of the body. Fainting is a survival mechanism since the brain gets extra blood at the expense of other parts of the body.

Sometimes people who exercise get dizzy after their workouts, and this is caused by a lack of oxygen.

When you are exercising, your muscles use up a lot of oxygen. Your breathing and heart rate naturally increases so that oxygen-rich blood can flow into your veins and muscles. Some people forget to breathe adequately during their exercise, and this results in the heart not being able to pump up enough oxygenated blood into the brain. Dizziness occurs when the brain lacks oxygen

It is important to breathe properly while exercising to make sure you are getting enough oxygen throughout your body.

Many people tend to withhold their breath during certain exercises, such as core exercises. Try to find a balance between tightening your muscles and getting enough breath. Practicing the right balance can make performing this exercise easier.

2.     You will be able to exercise more efficiently

The body uses oxygen as a source of energy, and it keeps the body working at an optimal level. On average people need an oxygen saturation level or SpO2 of 89 percent to maintain healthy tissues and proper functioning at the cellular level. Lower SpO2 than the recommended amounts can cause strain in internal organs. The body won’t be working at its optimal best.

Below average SpO2 levels are also known as hypoxia and can be a sign of underlying diseases related to lung and sleep. Low SpO2 may require a person to have a supplement of oxygen to help the body work at an optimal level and prevent damage at the cellular level.

The oxygen saturation level indicates how much oxygen is reaching the tissues during exercise. It is important to know your SPO2 levels after every workout. Above-average blood oxygen levels mean the body will convey the oxygen throughout the body quicker. Below average blood oxygen levels mean the body will transmit oxygen to the tissues slower  resulting in fatigue and sluggishness during workouts.

A pulse oximeter can measure the oxygen levels in the body. The pulse oximeter is non-invasive and painless and gives a general guide as to the oxygen present in tissues like the finger earlobe and nose. It uses a clip-like device with a probe to be placed in the body parts mentioned.

3.     Knowing your oxygen levels will help you guard against dehydration

Dehydration is a condition of a lack of water supply in the body. Most endurance athletes, such as triathletes, travel long miles, and distances to perform physical feats. The types of activities they do vary from swimming to cycling to running. These athletes need to be constantly hydrated, and there are usually water stations whenever a triathlon event is held in a city or area. Fainting spells and dehydration are certain conditions that these athletes or anyone exercising for a prolonged period of time will face.

Dehydration is more than depletion of water in the body. Lack of water also causes a decline in the blood flow and oxygen delivery to the brain. It is important to be aware not only of how much oxygen you are taking in but also of how much water you are ingesting. Water and oxygen go hand in hand in giving the body sufficient resources to the body to perform at optimum levels. The lack of water will affect the distribution of oxygen in the brain, so it is crucial to drink water at a constant level during any physical exertion.

Can You Boost Your Oxygen Before Exercising to Keep the Levels from Dropping?

There is really no surefire way to boost oxygen levels and keep them from dropping when exercising. Oxygen naturally drops after any physical activity. However, there are some supplements that are touted to boost oxygen levels, and they are available in forms such as tinctures available in liquid format. Some are even available in a can and even have flavors such as tropical breeze.

Some athletes use oxygen supplements to boost their performance. Since oxygen is known as a natural source of energy, it is accepted as a sports enhancer.

The amount of oxygen levels in the body can actually be boosted by exercise and deep breathing such as yoga. The body works to keep SpO2 levels up during exercise, which can train the body to keep oxygen levels up even when at rest. One hour of brisk exercise such as intense walking, running, cycling, and dancing for at least several times a week can significantly increase SpO2 levels.

Diet also has an effect on oxygen levels. Eating chlorophyll-rich foods such as spinach, lettuce and seeds and nuts such as sunflower seeds and almonds can draw more oxygen into the blood, thus increasing SpO2 levels.

Final Thoughts

Oxygen is crucial to exercise since it is used by every cell and tissue in the body. Determining oxygen levels are as important as the heart rate and pulse rate before starting on an exercise regimen. The amount of oxygen you receive can be improved by increasing your physical activity and improving your diet. Good oxygen levels mean a more effective workout session and a more efficient way of reaching fitness goals.

Read the latest issue of Athleisure Mag.

DO YOU SUFFER FROM PANIC ATTACKS? IF SO, YOU HAVE SOMETHING IN COMMON WITH A- LIST CELEBS

Over 40 million adults in the U.S. suffer from anxiety and panic disorders. And as privileged as they are, celebrities are no exception when it comes to panic attacks. Whether it's a one-time event or something they consistently struggle with, dealing with a panic attack is never easy. Most recently, in the media and her new book, Gisele Bundchen described the debilitating panic attacks she experienced when she was younger and how they almost led her to suicide.  Gisele is not the only celeb who has confessed to former or current panic attacks.  Others include Lena Dunham, Caitlyn Jenner, Emma Stone, Ellie Goulding, Amanda Seyfried, and John Mayer.  We turned to New York City-based neuropsychologist and Teaching Faculty Member at the prestigious Columbia University Teacher’s College for some insight on what average Joe and Janes can to overcome panic attacks. The good news is, recovery is possible does not take an A-listers budget.

What is a panic attack?

Panic attacks typically begin suddenly, without warning. They can strike at any time — when you're driving a car, at the mall, sound asleep or in the middle of a business meeting. You may have occasional panic attacks, or they may occur frequently. Panic attacks have many variations, but symptoms usually peak within minutes. You may feel fatigued and worn out after a panic attack subsides. Dr. Hafeez states that “One of the worst things about panic attacks is the intense fear that you'll have another one.  A panic attack occurs when the body experiences a sudden surge adrenaline out of proportion to any perceived danger or threat.”

What is a panic disorder?

You may fear having panic attacks so much that you avoid certain situations where they may occur. It can become so severe as to cause agoraphobia where people become housebound.  When this occurs, it is known as panic disorder.” She adds, “the word ‘attack’ is actually a misnomer as nothing is being attacked. Panic occurs when the body goes into a state of fight or flight even when no real danger is present. A person can be sitting at their desk typing, yet feel as if they are being chased by a lion and the body is responding with adrenaline appropriate to a dangerous situation, but not realistic for the situation the sufferer is actually in.”  Dr. Hafeez stresses to those who suffer from the panic that, “Nobody has ever died from a panic attack! A person may feel as if he/she wants to die, or death is imminent, but it simply will not happen!”   

How did Gisele Bundchen reduce her panic?

As Gisele Bundchen has mentioned, her panic attacks subsided when she made lifestyle changes such as not drinking a bottle of wine per day, stopping a pack a day smoking habit, incorporating meditation, yoga, and cutting out sugar.  After a few months, she says she stopped experiencing any panic attacks and had a new outlook on her life and her health.

What can you do to reduce and cope with panic?

Calm Breathing

Dr. Hafeez says that “Taking control of breathing is the first step to controlling a panic attack. The goal is to create a slow stream of air by breathing in and out. This prevents hyperventilation and a buildup of carbon dioxide in the blood. It is helpful to practice mindful breathing outside of panic attacks. This equips people who experience panic attacks with the techniques designed to stop them. There are apps and YouTube videos people can watch to practice breathing techniques for panic. “

Progressive Muscle Relaxation

Another helpful strategy is learning to relax the body. This technique involves tensing and untensing various muscle groups. This lowers overall tension and stress levels that can contribute to panic attacks. Start with the feet and work up to your forehead. Tighten the muscle while taking a deep breath in, hold for a few seconds and then release the tension while breathing out. Move up the body, one muscle group at a time.

Mindfulness

This is the act of accepting thoughts as they come, but not letting them blow out of proportion. It is a mental framework designed to help people stay present at the moment without overanalyzing the stressful elements of life. Mindfulness incorporates many relaxation and meditation techniques.

Cognitive Behavioral Therapy

Panic attacks can originate from thoughts that spiral into deep-seated worries. Cognitive behavior therapy (CBT) is an effective, lasting treatment for controlling panic attack symptoms. CBT is a helpful option for people who experience repeated panic attacks. CBT challenges fearful thoughts. What are you afraid will happen? Is there evidence to support these fears? A practitioner trained in CBT can equip an individual with the tools to successfully control and defuse a full-blown panic attack.

Yoga

There are many uncomfortable physical symptoms of panic and anxiety, such as feelings of tension, tightness, and pain sensitivity. Yoga postures, known as asanas, help ease the physical discomfort that is caused by anxiety. Asanas work to stretch, lengthen, and balance the muscles. These postures can assist in releasing built-up muscle tension and stiffness throughout the body.

Cut Down on Sugar and Eliminate Caffeine

Although many people can’t start their day without a “cup of Joe,” Dr. Hafeez says that “for panic sufferers, caffeine can trigger panic attacks because it is a stimulant and can cause people with anxiety to have palpitating hearts and shaky hands. Sugar can cause blurry vision, difficulty thinking, and fatigue, all of which may be interpreted as signs of a panic attack, thereby increasing worry and fear. A sugar high and subsequent crash can cause shaking and tension, which can make anxiety worse. While dietary changes alone cannot cure anxiety, they can minimize symptoms, boost energy and improve the body’s ability to cope with stress.”

Stop Smoking

“If you think smoking calms you down, think again,” says Dr. Hafeez.  A study of thousands of smokers shows that they are three times more likely than non-smokers to have panic attacks and panic disorder. Tobacco smoke may induce panic attacks in susceptible individuals. "There can be other mechanisms by which smoking induces panic: the effect of nicotine for example," says Dr. Hafeez. “Nicotine has a stimulating effect on the brain.”

Reduce or Eliminate Alcohol

There are clear links between alcohol and anxiety, and between alcohol and panic attacks. Alcohol can trigger panic attacks because on a physiological level drinking can cause low blood sugar, dehydration, increased heart rate, and increased levels of stress. Dr. Hafeez offers that, “A drink from time to time is not harmful, but when people use drinking to deal with anxiety and panic, they can experience severe consequences. Like other frequently abused substances such as caffeine or cocaine, the combination of alcohol abuse, hangover, and withdrawal can lead to an increased risk of panic attacks. As a consequence, this kind of abuse can result in both an alcohol addiction and more severe anxiety and panic disorders.”

Medication

There are many anti-depressants, mood stabilizers, and benzodiazepines like Valium, Ativan, Clonopin, and Xanax that can help keep panic under control when combined with therapy. Antihistamines (such as hydroxyzine) and beta-blockers (such as propranolol) can help mild cases of anxiety as well as performance anxiety, a type of social anxiety disorder. Patients need to keep in mind that benzodiazepines carry the risk of tolerance and addiction and are better suited for short-term or “as needed” usage.

Smartphone Apps to Assist with Panic Disorder

There are many great ones that exist such as Dare, Rootd, Anxiety No More, ACT Companion and Pacifica among many others.

 Read the latest issue of Athleisure Mag.