A protein called hemoglobin is found in red blood cells and moves oxygen around the body. For overall health and well-being, it is very important to keep hemoglobin levels at healthy amounts.
Anemia, which is when your blood levels are too low, can make you tired, weak, short of breath, and have other symptoms that can really affect your quality of life.
On the other hand, polycythemia, which means having too much hemoglobin, can raise the chance of blood clots and other circulatory problems. Understanding the things that affect hemoglobin levels and taking action to keep them in a healthy range are therefore very important.
How to Understand Hemoglobin Levels
The World Health Organization (WHO) says that for adult women, normal hemoglobin values are between 12 and 16 grams per deciliter (g/dL) and between 13 and 17 g/dL.
However, these numbers can be a little different depending on age, elevation, and race. Talking to a doctor or nurse is important to find out what your ideal blood levels are and get personalized advice.
Nutritional Strategies
What you eat is very important for keeping your hemoglobin levels good. A number of nutrients are necessary for making hemoglobin and making sure it works right. Here are some important nutrients to pay attention to:
1. Iron
One of the main reasons people get anemia around the world is not getting enough iron. Iron is an important part of hemoglobin, and the body can’t make enough of it without enough iron. Red meat, chicken, fish, lentils, spinach, and grains with added iron are all good sources of iron.
According to American Family Physician, researchers found that people with iron deficiency anemia could raise their hemoglobin levels by getting more iron from food or pills.
2. Vitamin B12:
Vitamin B12 is essential for the production of red blood cells and the proper functioning of hemoglobin. People with vitamin B12 deficiency are at risk of developing a specific type of anemia called pernicious anemia. Good sources of vitamin B12 include meat, fish, eggs, and dairy products.
A study in the Journal of Nutrition found that people with vitamin B12 deficiency anemia whose hemoglobin levels were significantly lower after taking vitamin B12 supplements.
3. Folate (Vitamin B9)
Folate is very important for making red blood cells and keeping you from getting anemia. Leafy greens, citrus fruits, beans, and foods that have been added to are all good sources of folate.
According to a study in the American Journal of Clinical Nutrition, people with folate shortage anemia saw big increases in their hemoglobin levels after taking folate supplements.
4. Vitamin C
Vitamin C makes it easier for the body to absorb iron from plant-based foods. Having vitamin C-rich foods with iron-rich meals, like citrus fruits, bell peppers, and tomatoes, can help the body absorb iron better and make more hemoglobin.
A study published in the Jama Network showed that people with anemia who ate vitamin C with iron-rich foods were better able to absorb iron and have higher hemoglobin levels.
Expert Opinion and Tips
Hematologist Dr. Jaswinder Singh says that a healthy diet full of iron, vitamin B12, folate, and vitamin C is very important for keeping hemoglobin levels in good shape. He says that people should get regular blood tests to check their hemoglobin levels and find any possible deficiencies or underlying illnesses.
“While dietary changes can significantly improve hemoglobin levels, it’s essential to address any underlying medical conditions that may be contributing to anemia or polycythemia,” Dr. Singh says. “Seek medical advice if you experience persistent symptoms or have concerns about your hemoglobin levels.”
In addition to a nutrient-rich diet, Dr. Singh offers the following tips for maintaining healthy hemoglobin levels:
- Stay hydrated: Adequate hydration is essential for optimal red blood cell production and function. Aim for at least 8 cups (64 ounces) of water or other fluids daily.
- Manage stress: Chronic stress can negatively impact red blood cell production and hemoglobin levels. Practice stress management techniques such as meditation, yoga, or deep breathing exercises.
- Exercise regularly: Moderate physical activity can improve oxygen circulation and support red blood cell production. Aim for at least 150 minutes of moderate-intensity exercise per week.
- Avoid smoking: Smoking can damage red blood cells and reduce hemoglobin levels. If you smoke, seek support to quit.
- Limit alcohol consumption: Excessive alcohol intake can interfere with red blood cell production and contribute to folate deficiency, leading to anemia.
- Consider iron supplements: If dietary changes are insufficient or if iron deficiency persists, your healthcare provider may recommend iron supplements under medical supervision.
Keeping your hemoglobin levels in a good range is important for your health and energy.
You can take steps to support healthy hemoglobin levels by eating foods that are high in iron, vitamin B12, folate, and vitamin C, staying hydrated, dealing with stress, working out regularly, and not doing bad things like smoking or drinking too much alcohol.
However, if your symptoms don’t go away or you’re worried, you should see a doctor right away to get a correct evaluation and personalized treatment suggestions.
Note
This article is for educational purposes only and does not replace medical advice. Before making any major changes to your diet, workout routine, or supplements, especially if you have pre-existing medical conditions or are using medications, see a doctor. This article’s author and publisher are not liable for any negative repercussions or consequences of its usage or misuse.
