Why Blood Oxygen Saturation Levels Matter and How We Can Improve Them

Besides SpO2 for respiratory conditions, I introduce the vital conditions (hypoxemia and hypoxia) and offer practical ways to lower risks based on scientific reviews.

This post does not include health advice. Instead, it is for information, inspiration, and awareness purposes.

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My focus in this article is on blood saturation oxygen levels, what causes low levels, and how we can address them. Besides, I introduce related conditions (hypoxia and hypoxemia) and provide practical tips to mitigate risks based on a condensed review of the scientific literature.

As I mentioned in my previous article, "Here’s How to Make Your Lungs Healthier via Lifestyle Approaches:

“According to the study, nearly 460 million people, or slightly more than one in every 20 people, suffered from CRDs in 2019. Asthma was diagnosed in approximately 60% of these people (approximately 262 million), making it the most common CRD.”

These conditions also lead to heart diseases and other disorders, like anemia.

Subscribers who enjoyed this article wanted to learn about improving air quality for lung health. Some specifically asked why blood oxygen levels matter, what causes low oxygen levels, and how they can address the problems.

Without going into technical or scientific details, I explain the importance of blood oxygen levels and provide practical tips to my readers based on reviews from credible sources and my personal experience.

Blood Oxygen Saturation Levels Matter

The oxygen level in our body plays a critical role in our survival. If it goes down the threshold, we face serious health issues.

Oxygen saturation is an essential element in the management and understanding of patient care. Oxygen is tightly regulated within the body because hypoxemia can lead to many acute adverse effects on individual organ systems. These include the brain, heart, and kidneys. Oxygen saturation measures how much hemoglobin is currently bound to oxygen compared to how much hemoglobin remains unbound.

Oxygen is a crucial element for the body. We cannot live without oxygen in a few minutes. Our tissues need them constantly. Lack of oxygen in a short while causes suffocation of the tissues and will lead to death.

The amount of oxygen in the blood is called oxygen saturation. The abbreviation for this concept is SpO2. It is measured as a percentage.

Over 94 indicates normal, and under it is abnormal, which requires medical attention. As a principle, the literature shows that 90% or more of red blood cells must carry oxygen at a given time to survive.

Our respiratory system (lungs) and cardiovascular system (heart) balance the supply and demand for oxygen in the body.

For example, our lungs are responsible for obtaining air and loading them into our blood cells. Our heart pumps the blood into our organs and tissues, carrying oxygen. So, if our lungs or hearts have a problem, we face serious issues related to oxygen distribution in the body.

This paper informs that "among outpatients with pneumonia, oxygen saturations <90% were associated with increased morbidity and mortality. Our results indicate a hospital admission threshold of <92% would be safer and clinically better justified."

What is the difference between hypoxia and hypoxemia?

NIH informs that “The terms hypoxia and hypoxemia are not synonymous. Hypoxemia is defined as a decrease in the partial pressure of oxygen in the blood, whereas hypoxia is defined by a reduced level of tissue oxygenation.”

In simple terms, hypoxemia indicates low oxygen levels in the blood. However, hypoxia shows low oxygen levels in tissues. So, hypoxemia can cause hypoxia.

Even though these conditions are related, they might not happen simultaneously. So, we might have hypoxia without hypoxemia.

For example, as documented by NIH, “In cyanide poisoning, cells are unable to utilize oxygen despite having normal blood and tissue oxygen level.”

Both hypoxia and hypoxemia are complex conditions. Therefore, patients with these conditions require support from various specialists, such as hematologists (blood specialists), cardiologists (heart specialists), and pulmonologists (respiratory system specialists).

It is important to understand that we might have less oxygen in the blood. However, our tissues might get adequate oxygen, as happens to endurance athletes training in high altitudes.

In this type of training (hypoxic training), as less oxygen is available, the blood cells in tissues are loaded with less oxygen. However, these athletes create more blood cells, and the tissue gets enough oxygen.

These athletes measure blood oxygen saturation for efficiency and intensity of their workouts as a percentage indicating how much oxygen is in their blood compared to the maximum it can carry.

Other than in these athletes or people living in high altitudes, hypoxia might indicate lung disorders, sleep apnea, asthma, pneumonia, or anemia. If hypoxia persists and is not treated timely, our tissues get damaged, leading to other serious health issues.

How can we measure Blood Oxygen Saturation Levels?

Blood oxygen saturation levels can be measured with various tools by healthcare professionals. However, the most common one publicly available is an oximeter.

A pulse oximeter is a non-invasive device, meaning we don’t need to use blood. This tool can show us the amount of oxygen in the blood when we touch it on our fingers for a short while. They became popular during the Covid pandemic.

These devices, using infrared light technology, can measure the percentage of hemoglobin, a type of protein.

What is hemoglobin, and why it matters?

The function of this protein is to carry oxygen to tissues and organs. In addition, hemoglobin transfers carbon dioxide from tissues to the lungs.

Hemoglobin levels indicate different conditions. For example, my blood tests showed low hemoglobin markers when I had mild anemia due to nutrient deficiencies in my younger years.

My hematologist solved the problem by supplementing with various nutrients, particularly vitamin B12 and iron. When I fixed my nutritional deficiencies, my anemia disappeared.

Higher hemoglobin levels, especially in athletes, indicate that they train at high altitudes. People living at high altitudes also might have higher hemoglobin levels.

However, excessive amounts in typical altitudes might indicate dehydration and, in some cases, blood disorders such as polycythemia vera, a type of blood cancer.

As documented by Mayo Clinic, “polycythemia vera causes the bone marrow to make too many red blood cells. These excess cells thicken the blood, slowing its flow, which may cause serious problems, such as blood clots.”

How can we improve blood oxygen saturation levels?

Healthy people with no underlying health conditions can improve blood oxygen saturation levels with lifestyle modifications and timely professional help.

1 — Aerobic Exercises

The body consumes oxygen partially through aerobic metabolism. In this process, oxygen is used to convert glucose to pyruvate, liberating two molecules of adenosine triphosphate (ATP). [Source]

The most effective and sustainable way is exercise. Every type of exercise can contribute to improving blood oxygen saturation levels. However, aerobic workouts such as walking, running, swimming, and jumping on a trampoline are the most effective interventions.

2 — Breathing Exercises

Intentional breathing exercises can support the lungs. There are various breathing exercises documented by experts. My favorite one is called the Wim Hof method, popularized by this legend who also introduced the importance of cold therapy for health and fitness.

Here’s a guided lesson by Wim on YouTube.

3 — Maintaining Fresh Air

The quality of the air we breathe is critical. Therefore, we must keep windows regularly open to get fresh air and oxygenate our homes or offices.

Living in polluted areas can adversely affect blood oxygen saturation levels. One of the solutions is to use air cleaners. I always keep an air cleaner in my bedroom. It significantly improved my sleep quality. I also use Himalayan salt lamps in all rooms, which clear the toxins from the air.

If maintaining fresh air is a problem and not under control, those with the risk of hypoxia or hypoxemia might consider respiratory home therapy appliances prescribed by family doctors or specialists.

4 - Fixing Sleep Apnea

Getting checked for sleep apnea is essential. As pointed out in a paper in the Journal of the American College of Cardiology:

“The hallmark of sleep apnea is recurrent episodes of hypoxemia and arousal throughout the night. Sleep apnea has been strongly associated with heart failure.”

Conclusions and Takeaways

Oxygen is the most critical molecule in our lives. Therefore, any condition compromising this element in our bloodstream can be a severe health issue.

Understanding blood oxygen saturation levels is vital to protect our respiratory and cardiovascular health. Fortunately, affordable devices on the market became more available during the Covid situation. So we can test our levels at home.

By being proactive and seeking timely help from qualified professionals, we can reduce the risks of hypoxia and hypoxemia. In addition, lifestyle factors play a critical role in lowering the risks.

For those who can perform, regular physical exercise is an excellent way to improve the lungs and heart, reducing the risks of hypoxia and hypoxemia. Breathing exercises can also strengthen our lung health.

Refraining from polluted areas, keeping fresh air at home and offices, or finding ways to reduce polluted air in our accommodations can mitigate the risks of these conditions.

As a lifestyle factor, one of the most critical factors is cigarette smoke affecting our lungs. Thus, it will be helpful to quit smoking permanently.

Getting checked for sleep apnea is essential.

By taking care of our blood oxygen saturation levels, we might lower the risks of respiratory and cardiovascular diseases. Preventing them can also improve our neural, cognitive, and mental health.

Thank you for reading my perspectives. I wish you a healthy and happy life.