Anemia is a common blood related disorder that occurs when our hemoglobin levels are low. Hemoglobin is a vital oxygen carrier that is important to maintain the overall health of our body. Its job is to carry oxygen throughout our body so that our circulatory system may work properly. That is why we cannot let our hemoglobin levels go down, if we want our body to function properly! Let us understand some ways to increase hemoglobin levels.
Role of hemoglobin
Hemoglobin is a protein found in red blood cells that helps transport oxygen from the lungs to the different tissues and organs of the body. Maintaining our hemoglobin levels is important to improve the functioning of our body because oxygen is essential for cellular respiration, which is the process of generating energy through our cells. Hemoglobin also helps transport carbon dioxide from the tissues to the lungs. This allows our hemoglobin to be expelled from our body when we exhale. In other words, hemoglobin contains iron, which allows it to carry oxygen throughout the body and absorb it from the air we breathe.
What is a low hemoglobin count?
Low hemoglobin levels could be a sign of anemia, which means that the body is not producing enough red blood cells or has stopped functioning properly. Anemia can lead to a lack of oxygen in the body, which can be harmful. The normal hemoglobin in the blood for the body to function properly should be between 14 and 18 g/dl for men and between 12 and 16 for women.
If our body’s ability to produce red blood cells is hampered, it may cause our hemoglobin levels to drop. When our hemoglobin levels drop, our body does not get enough oxygen, making us feel weak and lethargic.
What are the signs of low hemoglobin levels?
Here are some of the most common signs and symptoms of hemoglobin levels that you should not ignore:
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Brittle nails
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Inability to sleep
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Pain in the chest
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Dizziness, Weakness and Fatigue
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Headache, Body ache, Cold hands and feet
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Pale skin
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Shortness of breath
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Concentration problems
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Sore or swollen tongue
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Fast heartbeat
While several factors can trigger these symptoms, it is best to check with your doctor to know your hemoglobin levels and how you can maintain them.
Who is more likely to be at risk of low hemoglobin levels?
Some people are more likely to be at risk of low hemoglobin than others. You should be more careful if in case you:
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Have an infant aged 6-12 months
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Teenager
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An adult who is 65 years of age or older
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Pregnant women
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Have cancer, celiac disease, or chronic kidney disease
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Someone with a genetic blood disorder
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A vegetarian or vegan
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A woman who experiences heavy bleeding during her periods
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People who drink excessive alcohol
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Individuals with thyroid, liver disease, or thalassemia
How do we increase hemoglobin levels?
Here are some easy and quick ways to increase hemoglobin levels naturally:
1. Increasing iron intake
Iron can increase hemoglobin production, which will also help form new red blood cells. So, the lower the iron levels, the fewer red blood cells will appear in the body, meaning that not enough oxygen will be transported throughout the body. One can include more iron-rich foods in your diet, such as meat, fish and poultry, organ meats, beans, legumes, eggs, leafy green vegetables, nuts, and seeds to increase your hemoglobin levels.
2. More vitamin A-rich foods
Another way to up your hemoglobin levels is eating more vitamin A foods. A study suggests that vitamin A may reduce the risk of anemia by 26 percent and increase hemoglobin levels in people. One must eat more carrots, sweet potatoes, and spinach for a higher hemoglobin product in your body.
3. Eat more vitamin C-rich foods
Along with iron, you need to increase your vitamin C intake. As per a recent study, vitamin C can increase blood hemoglobin levels. Foods rich in vitamin C include oranges, broccoli, bell peppers, grapefruit, tomatoes, papayas, Brussels sprouts, and more.
4. Load up on vitamin B12
If your hemoglobin levels are low, you can add more vitamin B12 foods to your diet. A study published in Sage Journals found that there is a positive correlation between vitamin B12 and hemoglobin levels. You can add more foods such as eggs, dairy products, fortified cereals, and seafood to your diet to keep your blood cell count in check.
5. Have more pomegranate
A rich source of calcium and iron, pomegranate can be a good addition to your diet if you want to increase hemoglobin levels. A study published in Experimental and Therapeutic Medicine found that people who drank pomegranate juice for two weeks had a higher red blood cell count, hemoglobin levels, and hematocrit levels.
6. Stay hydrated
When your body does not have enough water, it may cause the blood volume to decrease and cause blood pressure to drop. You may experience fever, vomiting, severe diarrhea to dehydration. Dehydration can also trigger anemia, so it is important to drink lot of fluids to maintain healthy blood volume and prevent all these complications.
7. Limit coffee and tea intake
Do you drink a lot of coffee and tea? A study published in the Journal of Health Sciences found that drinking coffee and tea may lower hemoglobin levels. It is best to avoid drinking too much of either of the two to avoid any problems.
8. Drink nettle tea
Nettle is a herb that is high in both vitamin C and iron. You can include nettle tea in your diet. It will increase your hemoglobin levels. Take some nettle leaves, add them to water, and bring them to a boil. You can make it stronger or weaker according to your taste by adding more or less water.
9. Exercise more
It goes without saying that exercise can help improve your health, including your hemoglobin levels. A study published in a health journal suggested that exercise training can increase total hemoglobin levels and red cell mass, which can increase your oxygen-carrying capacity.
If you are at risk of low hemaglobin, the best way to protect yourself is by checking with a doctor to avoid complications.
FAQ on how to increase hemoglobin levels naturally
Which fruit is rich in iron?
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Raisins: A versatile ingredient that’s high in iron
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Dried apricots: A convenient and tasty source of iron
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Dates: A natural sweetener that’s high in iron
How can I raise my hemoglobin fast?
One can increase hemoglobin levels by eating foods rich in iron and folate, and by taking supplements if needed.
What to drink to increase hemoglobin?
One can have beetroot juice, carrot juice, spinach juice, and pomegranate juice to increase hemoglobin.
