How to increase Hemoglobin? Essential Steps for Better Health

Hemoglobin, often called “iron-rich hero,” is one of the most crucial proteins in the blood that takes oxygen from the lungs to all over the body. While supporting varied functions, it is critical to keep our vitality intact. Low Hemoglobin is a sign of underlying health conditions that must be addressed at the earliest to avoid severity. If you are looking for ways to boost your Hemoglobin levels, you have reached the right place. This blog will help you understand all about Hemoglobin, the causes of Low Hemoglobin, and how to increase Hemoglobin. So, let’s dive in to know more.

What is Hemoglobin?

Found in the Red Blood Cells (RBCs), Hemoglobin is a protein that gives RBCs their characteristic and maintains the body’s oxygen balance. The major role of it is to bind with oxygen in the lungs and take it through blood to different cells, tissues, and parts to support varied metabolic processes. Moreover, it transmits carbon dioxide from the body’s cells back to the lungs. Measuring and monitoring their levels is essential to diagnose conditions like anemia resulting from low HB levels.

What Causes Low Hemoglobin (HB) Levels?

• Bleeding problems like heavy bleeding due to menstruation or injury could also diminish your Hemoglobin levels.
• When your body doesn’t produce RBC in sufficient quantity, it could also influence your Hemoglobin levels.
• Sometimes, your body produces enough RBCs, but these cells do not last long and die faster than usual, which leads to low Hemoglobin in the body.
• If your body’s iron absorption ability is disrupted, it could also affect your Hemoglobin levels.

Plenty of other reasons contribute to low Hemoglobin levels. The reason could be anything, and it doesn’t matter; what matters is how you take control of the condition. If you are unsure what to do and what not to improve Hemoglobin levels, fret not, as you’ll find your answer below. 

Also Read - If you want to know how much Hemoglobin should be present in your body for good health and wellness, read here:

https://redcliffelabs.com/myhealth/health/how-much-hemoglobin-should-be-present-in-the-human-body/

How to Increase Hemoglobin Levels?

Make Healthy Eating Choices:

Your diet greatly contributes to ensuring that your Hemoglobin production remains in check. Therefore, be mindful of your dietary choices to boost Hemoglobin levels in the body. So:

Load Up Yourself With Iron: Iron is essential for our body to boost Hemoglobin and red blood cell production. Not having enough Iron can influence hemoglobin levels and cause several health issues. Therefore, if your Hemoglobin levels are low, it is essential to make Iron a crucial part of your diet.

Iron-rich foods To Include in the Diet Are:

• Eggs
• Dried fruits
• Beans and lentils
• Soy products
• Green leafy vegetables
• Nuts & Seeds

Summary: Iron-rich food should always be in your diet, as it is the building block of your health.

Choose Vitamin C For A Healthy You: Our body needs Vitamin C to help absorb Iron properly, which is essential for having an appropriate amount of Hemoglobin in the body. Therefore, including some citrus food or fruits in your diet is critical to help your body make sufficient amounts of Hemoglobin.

Vitamin C Foods To Include in the Diet Are:

• Citrus Fruits, like Oranges and Lemon
• Strawberries
• Bell Peppers
• Broccoli
• Grapefruits
• Tomatoes

Summary: Load up yourself with Vitamin C as its goodness to your good health is invaluable.

Make Folic Acid Your Friend: Not just Iron, Folic Acid, a type of Vitamin B, also has a significant role in hemoglobin production. Low Folic Acid is one of the major causes that can influence Hemoglobin production. Hence, if your diet lacks it, it’s time to make it your friend.

Folic Acid Rich Foods To Include in the Diet Are:

• Spinach
• Rice
• Peanuts
• Kidney Beans
• Avocadoes
• Lettuce
• Sunflower Seeds
• Whole Grains

Summary: If your Hemoglobin Levels are low, including an appropriate amount of Folic Acid in your diet is a must.

Break The Habit Of Drinking Tea & Coffee Around Meal Time: Almost everyone loves a cup of Tea or Coffee; if you are on the same page, it’s time to understand that excessive intake can influence your iron absorption or Hemoglobin production in the body.

What to do:

• Limit your tea or caffeine intake
• Avoid drinking tea or coffee, especially around your eating time

Summary: So, hold your tea or coffee craving during your meal time, as it can otherwise influence Hemoglobin production in the body.

Break The Cycle Of Sedentary Lifestyle:

Besides your diet, your lifestyle choices directly impact your Hemoglobin production and overall health. Thus, making healthy diet and lifestyle choices are both crucial.

Move More, But Don’t Overtrain: Make exercise or physical activity a part of your life, but don’t overexert yourself. Everyone has a different body type, and their exercise requirements vary accordingly, so if you are unsure about yours, take expert advice.

What to do:

• Give your body short breaks
• Follow a proper exercise regimen
• Start slow and make progress accordingly

Summary: Listen to your body and exercise according to your body types and health needs.

• Stop Smoking: Smoking is harmful to Hemoglobin production and overall health. While disturbing your immune system, smoking can also decrease the potency of vitamins and minerals needed for Hemoglobin production. Besides, it interrupts the normal functioning of Hemoglobin, leading to its low levels and other health issues.

What to do:

• Quit smoking right away
• Start slow and get professional help

Summary: Quitting the habit of smoking is not just good for healthy Hemoglobin levels but benefits your overall health.

• Manage Stress: Stress is your health’s biggest enemy. Besides affecting your mental health, it disrupts the normal production of Hemoglobin, leading to several health issues related to low Hemoglobin levels.

What to do:

• Practice stress-management techniques
• Meditate to keep yourself calm and stress-free
• Take adequate sleep

Summary: Unnecessary stress takes you nowhere and even turns life or health upside down. So, take a break from it.

Don’t Underestimate The Power Of Routine Checkup:

Routine checkup helps keep track of the changes in your Hemoglobin levels and allow you to act while there is still time.

• Go For Routine Hemoglobin Test: Routinely measuring Hemoglobin levels is essential to help identify fluctuations early, enabling you to take charge with the right diet, proactive action, and preventive measures.

What to do:

• Listen to your healthcare provider
• Take the Hemoglobin Test as suggested
• Take medicines as prescribed (If any)
• Follow other preventive measures as suggested

Summary: Making a Routine Hemoglobin Test or overall Full Body Checkup is a health-friendly habit that can have fruitful results.

These are some practical ways that can help you increase Hemoglobin Levels. However, the results may vary for every individual, depending on their health requirements, age, gender, medical history, and more. Remember that diet or lifestyle adjustments can make no difference. They must be incorporated in a balanced way to support optimal Hemoglobin levels and overall well-being. Don’t hesitate to seek medical help if you have doubts or concerns.

What is the importance of hemoglobin?

Hemoglobin contains protein and iron. The iron in the hemoglobin connects oxygen, allowing red blood cells (RBC) to transport it to different parts of the body. 

The drop in hemoglobin levels makes your body struggle to get enough oxygen, resulting in several health issues. The normal range of hemoglobin is: 

• For men: 138 to 172 grams per liter (g/L) or 13.8 to 172 grams per deciliter (g/dL)
• For women: 121 to 151 grams per liter (g/L) or 12.1 to 15.1 grams per deciliter (g/dL)

4 Main Causes of low hemoglobin levels 

Below are the factors responsible for low hemoglobin levels, including: 

1. Deficiency of nutrition: Iron deficiency is the main cause of the low hemoglobin level in the body. However, deficiencies in vitamin B12, vitamin C, and folate also contribute to low hemoglobin levels. 
2. Chronic Diseases. Some chronic conditions, such as inflammatory disorders, cancer, and kidney health concerns, can affect hemoglobin production. 
3. Blood Loss: Menstruation, internal bleeding, and blood loss due to injury can lead to lower hemoglobin levels. 
4. Bone Marrow Disorders: Anemia can be caused by several bone marrow failure syndromes, such as aplastic anemia, Fanconi anemia, diamond blackfin anemia, and more. 

How to Increase Hemoglobin Levels? 

Add Vitamin B12 to your diet.

Incorporate vitamin B12 into your diet. It supports the production of red blood cells. If your body is deficient in vitamin B12, it can result in megaloblastic anemia, which is characterized by the production of dysfunctional red blood cells (RBC). 

Important sources of vitamin B12-rich foods: 

• Animal Products: The primary sources of animal products for vitamin B12 are meat, poultry, fish, eggs, and dairy products. 
• Fortified foods such as almond, coconut, and soy milk are plant-based milk used to get vitamin B12. 

Book Your Hemoglobin Test With Redcliffe Labs

Redcliffe Labs is the name to recall if you are looking for a reliable diagnostic service provider for a Haemoglobin (Hb) Test at home. Besides offering doorstep sample collection convenience, we promise precise testing and accurate reports within a stipulated time frame. So, delay no more and book your Hemoglobin Test with Redcliffe Labs for just Rs 110. In addition, you can book Express Slots, enabling your sample to get picked within 45 minutes.

Remember, healthy Hemoglobin levels are the key to good health. Keep it always in balance.

5 Frequently Asked Questions (FAQs)- How to increase hemoglobin?

1. List foods that can help increase hemoglobin levels?

To increase hemoglobin levels in the body, you need to include these foods in your diet: 

• Iron-rich foods: tofu, spinach, fish, lentils, red meat, and poultry. 
• Vitamin-C-rich foods: broccoli, bell peppers, strawberries, and oranges. 
• Folate-rich foods: leafy greens, nuts, seeds, and whole grains
• Vitamin B 12-rich foods: fortified cereals, eggs, and dairy products. 

2. How can vitamin C help increase hemoglobin?

Vitamin C helps absorb nonheme iron from the digestive tract. Citrus fruits, peppers, and tomatoes are examples of foods rich in vitamin C. Consuming vitamin C foods alongside iron-rich foods helps boost hemoglobin more effectively. 

3. How can exercise help increase hemoglobin levels?

Engaging in physical activity can stimulate erythropoietin production. Running, swimming, and cycling are aerobic exercises that raise hemoglobin levels and promote red cell production. 

4. Are hemoglobin levels affected by dehydration?

Dehydration can increase hemoglobin levels. However, this is temporary because the plasma decreases, making hemoglobin more concentrated. This conception is not completely true. Drinking water ensures an accurate reflection of hemoglobin levels. 

5. Can I eat supplements to increase hemoglobin?

If dietary intake is not adequate, then taking supplements becomes essential to increase hemoglobin levels to meet iron or vitamin needs. Many iron supplements, along with vitamin B12 and folate, are available to improve hemoglobin levels in the body, particularly if you are anemic.