Recently met a young friend of mine and found out that this seemingly energetic young lady is coping with low haemoglobin levels and weakness issues. This made me wonder why people suffer these issues despite good nutrition? If we think about it on a broader level certain groups of people are more vulnerable to anaemia like pregnant women, young children, adolescents, and the elderly.
But if you are taking a rich diet but having weakness and low haemoglobin issues at the same time, then there is a problem with the food you might be having or not. So let us learn more about haemoglobin and related problems and their solutions.
Our blood is made of RBCs or red blood cells, WBCs or white blood cells, Platelets and plasma, the liquid that contains all these. Haemoglobin is a protein found in our red blood cells responsible for carrying oxygen from the lungs to the rest of the body's tissues and organs. The oxygen-carrying capacity of our blood is primarily determined by the concentration of haemoglobin present in red blood cells.
A healthy haemoglobin level is a sign of good health,. A deficiency of haemoglobin or low haemoglobin levels can result in anaemia, leading to symptoms such as fatigue, weakness, shortness of breath, and pale skin. Your doctor can tell you that this involves a combination of dietary choices as well as lifestyle habits
Reasons for Low Haemoglobin Level
There can be multiple reasons for low haemoglobin levels also known as anaemia. There can be various factories for low haemoglobin issues but the reason can differ from person to person. You need to get yourself checked before jumping to any conclusion.
If you suspect you have low haemoglobin levels or symptoms of anaemia, it's essential to consult with a healthcare professional for proper evaluation, diagnosis, and treatment. Treatment will depend on the underlying cause of the anaemia.
Here are some common causes:
Iron deficiency:
This is one of the most common causes of anaemia worldwide. Iron is necessary for haemoglobin, and insufficient dietary intake or poor can lead to low haemoglobin levels.
Vitamin deficiency:
Deficiencies in vitamins essential for red blood cell production, such as vitamin B12 and folate, can lead to anaemia. Vitamin B12 is generally found in non-vegetarian food and dairy products. It is found in vegetarians and vegans. These vitamins play crucial roles in DNA synthesis and red blood cell maturation.
Chronic diseases:
Chronic conditions, such as chronic kidney disease, inflammatory bowel disease (IBD), rheumatoid arthritis, and cancer, can interfere with the body's ability to produce red blood cells or affect the lifespan of red blood cells, leading to anaemia.
Acute or chronic blood loss:
Blood loss due to injury, surgery, gastrointestinal bleeding (from conditions such as ulcers, gastritis, or colorectal cancer), heavy menstrual bleeding in women, or frequent blood donation can result in anaemia.
Hemolysis:
This refers to the premature destruction of red blood cells, which can occur due to autoimmune disorders, genetic conditions like sickle cell disease or thalassemia, infections, medications, or exposure to toxins.
Bone marrow disorders:
Bone marrow is the place where WBCs are produced. Conditions such as aplastic anaemia, myelodysplastic syndromes (MDS), or leukaemia, can lead to decreased red blood cell production and anaemia.
Hormonal imbalances:
Certain hormonal imbalances, such as thyroid disorders or adrenal insufficiency, can contribute to anaemia by affecting the production of red blood cells.
Chronic infections:
Chronic infections, such as HIV/AIDS or tuberculosis, can affect the production and lifespan of red blood cells, contributing to anaemia.
Genetic conditions:
Inherited disorders like sickle cell anaemia, thalassemia, or hereditary spherocytosis can cause abnormalities in haemoglobin structure or red blood cell function, leading to anaemia.
How to Increase Haemoglobin Level
What can we do to maintain healthy haemoglobin levels? Right from taking care of nutrition to leading a balanced lifestyle there are many ways to work on low haemoglobin issues. Here are some tips to help maintain haemoglobin levels:
Eat a balanced diet:
Consume iron-rich foods, such as lean meats, fish, poultry, beans, lentils, tofu, and fortified cereals. Include folate-rich foods like leafy green vegetables, legumes, avocado, and asparagus. Incorporate vitamin B12 sources such as meat, poultry, fish, dairy products, eggs, and fortified cereals. Eat foods high in vitamin C, like citrus fruits, bell peppers, strawberries, and tomatoes, to enhance iron absorption.
Stay hydrated:
Drinking adequate water helps maintain blood volume, which is important for optimal circulation and oxygen transport. Avoid excessive caffeine and alcohol consumption. Limit caffeinated beverages like coffee, tea, and cola, as they can inhibit iron absorption. Excessive alcohol consumption can lead to poor nutrient absorption and may affect haemoglobin levels negatively.
Manage underlying health conditions:
Treat conditions like iron deficiency anaemia, vitamin deficiencies, chronic diseases, and gastrointestinal disorders promptly under the guidance of a healthcare professional.
Monitor and manage conditions like chronic kidney disease and hypothyroidism, which can impact haemoglobin levels.
Exercise regularly:
Engage in moderate aerobic exercises like walking, cycling, or swimming, which can improve circulation and overall cardiovascular health. Unless you are elderly or suffering from a serious disease make a habit of adopting a healthy lifestyle.
Avoid smoking
Smoking reduces oxygen levels in the blood and can adversely affect haemoglobin levels. Avoid and take measures to quit it completely to lead a healthy and disease-free lifestyle.
Get enough sleep:
Aim for 7-9 hours of quality sleep each night to support overall health and well-being. Good sleep can help make you energetic and keep you stress-free.
Regular medical check-ups:
Visit your healthcare provider regularly for routine check-ups and blood tests to monitor haemoglobin levels.
Consider supplements if necessary:
In case of severe deficiency or conditions where dietary intake is insufficient, your healthcare provider may recommend iron, vitamin B12, or folate supplements.
Remember that maintaining optimal haemoglobin levels is crucial for overall health and well-being.
Food to increase Haemoglobin
To increase haemoglobin levels, it is important to consume food rich in iron, vitamin B12, folate, and vitamin C. Here are some foods that can help increase haemoglobin.
Iron-rich foods:
1, Lean meats like beef, lamb, and poultry
2, Fish, especially shellfish like clams, oysters, and misses.
3, Beans, Lentils and tofu.
4, Fortified cereals and bread
Folate-rich foods:
1, Leafy green vegetables like spinach, amaranthus, kale, and collard greens
2, Legumes like lentils, chickpeas, and black-eyed peas
3, Fruits like avocado and pomegranate
4, Vegetables like asparagus and Broccoli
Vitamin B12-rich foods:
1, Meat, poultry, and Fish.
2, Dairy products like milk, cheese, and yogurt.
3, Eggs
4, Fortified cereals and plant-based milk alternatives like soy or almond milk.
Vitamin C-rich foods:
1, Citrus fruits like oranges, grapefruits and lemons.
2, Bell peppers, strawberries, Kiwi and tomatoes
Consuming food that helps the body absorb iron better can be helpful. Avoiding foods inhibiting iron absorption, such as tea and coffee, can also be helpful.
Self-care and awareness are mostly needed to tackle haemoglobin-related issues. While diet can play a significant role in increasing haemoglobin levels, it's essential to consult with a healthcare professional for personalized advice and treatment of underlying disease.
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