First of all, it is important to know what is hemoglobin? Hemoglobin is an iron-rich protein. It is thereby responsible for carrying oxygen from the respiratory organs to the rest of the body. Therefore, maintaining normal levels of hemoglobin in blood is very important. It thus ensures proper body functioning.
Its normal level for an adult man lies between 14 and 18 g/dl, while for an adult woman the normal level falls between 12 and 16 g/dl.
Causes Of Hemoglobin Deficiency.
There are many reasons due to which the hemoglobin level in a person’s body can decrease below the normal level.
1. Loss of blood (due to traumatic injury, surgery, bleeding, colon cancer and stomach ulcer).
2. Nutritional deficiency (mainly iron, vitamin B12 and folate).
3. Problems associated with bone marrow (replacement of bone marrow because of cancer).
4. Suppression of red blood cell synthesis.
5. Kidney failure.
6.Abnormal structure (sickle cell anemia and thalassemia).
7. Pregnancy in women.
Symptoms Of Hemoglobin Deficiency.
1. Being tired all the time.
2. Inflamed tongue.
3. Difficulty in maintaining appropriate body temperature.
4. Poor immune system.
5. Rabid heartbeat.
6. Dizziness and headache.
7. Slow physical and mental development in children.
8. Improper digestion.
Disorders Caused Due To Its Deficiency.
Lower levels of hemoglobin can be associated with some disorders. The most common disorders caused due to decreased hemoglobin are thereby mentioned below.
3. Porphyria and,
4. Carbon monoxide poisoning
How To Increase Hemoglobin In Blood?
Seems like we are aware of the consequences of its deficiency. Therefore, it is also necessary to know some quick tips to boost our hemoglobin level.
1. Increase Iron Intake.
Research of National anemia action council shows that iron deficiency is the most common cause of lower hemoglobin levels. This is because iron is the main constituent of hemoglobin. So it’s better to eat a healthy and nutritious diet especially rich in iron.
- Iron-rich foods include green leafy vegetables like spinach, tofu, chicken liver, whole egg, almonds, dates, oysters, and lentils.
- Also, Iron supplement pills thus are also suggested but they should be taken in the correct dosage as prescribed by the doctor. Excessive iron can, therefore, be harmful to your body.
2. Increase Vitamin C Intake.
Vitamin C is necessary to accelerate the absorption of iron by the body. Hence, decrease in hemoglobin due to lack of vitamin C can thereby be covered by eating foods rich in vitamin C.
- Foods rich in vitamin C are papaya, orange, and lemon, strawberries, broccoli, grapefruit, bell peppers, and tomatoes.
- In addition, Vitamin C supplements can therefore also be consumed after consulting the doctor.
3. Increase Folate Intake.
Folic acid is a B-complex vitamin. It this helps in the production of RBCs. Therefore, folic acid deficiency automatically lowers the hemoglobin levels.
- Some good sources of folic acid are green leafy vegetables, liver, rice, sprouts and dried beans, wheat germ and fortified cereals, peanuts, bananas, broccoli, and beetroot.
- Almost 200-400 mg daily dosage of folate supplements thus also fulfills the folic acid requirement.
4. Regular Exercise.
While exercising, our body produces more hemoglobin because of the increasing demand of oxygen throughout the body. Therefore, to maintain its levels in the blood, moderate to high-intensity workouts are thereby usually recommended.
5. The Bottom Line.
Now that you have read the above tips, let’s move to the bottom line.Therefore here are some additional efforts you can put to keep your hemoglobin level in check.
- Take lesser foods which contain gluten.
- Avoid calcium-rich foods.
- Foods that slow down iron absorption like tea and coffee, alcohol etc should, therefore, be avoided.
- Avoid foods which contain
- excessive oxalic acid.
- Take cold bath twice daily in order to improve blood circulation.
- Eat whole grain bread, cereals, and pasta.
- Have a healthy nutritious diet.
When To See A Doctor?
Sometimes diet and supplements also cannot fix its deficiency. Thus it might be an extreme case. Contact your doctor while your body shows any of the following symptoms.
- When you are experiencing fatigue and also muscle weakness.
- In case of pale skin and gums.
- While you are facing a fast and irregular heartbeat.
- In case of frequent and intense headaches.
- In case of frequent and unexplained bruising.