Haemoglobin is a vital protein that serves as the cornerstone of oxygen transport in the body. Understanding its structure, function and the consequences of its deficiency is essential for managing one of the most prevalent health conditions worldwide: Anaemia
Haemoglobin is a protein in red blood cells that contains iron. Its purpose is to carry oxygen from the lungs to all the peripheral tissues and organs in the body. It also contributes to the transport of carbon dioxide to the lungs for removal.
You need sufficient levels of haemoglobin for your body to work properly. When these levels fall too low, it can leave your body starved of oxygen, causing weakness and making it difficult to carry out daily tasks.
What Is Normal Range of Haemoglobin?
The normal range of haemoglobin depends upon age, sex and other health factors.
Adult Haemoglobin Range:
- In men: 13.8 to 17.2 grams per decilitre (g/dL)
- Haemoglobin in women 12.1 - 15.1 g/dL
These numbers are standard normal haemoglobin level for adults, but may differ slightly for children. However, minor differences may be present due to laboratory techniques or altitude and the individual health situation.
What is a Haemoglobin Test?
Haemoglobin test is a simple and commonly performed blood test to check the levels of haemoglobin (Hb) in the RBCs in the bloodstream. It is generally included in a complete blood count (CBC) and can assist in identifying anaemia, infections, nutritional deficiencies, and long-term disease.
This test is commonly advised by doctors if you are experiencing symptoms like tiredness, weakness, or any other indications of having low haemoglobin.
Reasons for low haemoglobin
Knowing the reasons for low haemoglobin enables treatment and prevention. Common causes are:
- Poor dietary intake or malabsorption leading to iron deficiency.
- Deficiency of Vitamin B12 and folate.
- Long-term conditions, like kidney disease or cancer.
- Blood loss from menstruation, injuries.
- Inherited conditions such as thalassemia.
- Pregnancy, because of a substantial increase in iron requirements.
Symptoms of Low Haemoglobin In the blood
Usual symptoms of Low HB include:
- Persistent tiredness and yawning
- Pale or ashen skin, or if the colour of your skin seems dull
- Shortness of breath when doing daily activities
- Chronic headaches and dizziness/vertigo
- Cold feet and hands
- Palpitations or rapid heartbeat
- Trouble focusing
How to Increase Haemoglobin Level Naturally
Eat Iron-Rich Food
Adding these iron rich foods for anaemia in your diet is one of the best ways to get your iron levels up.
Foods that help to raise haemoglobin levels are the following:
- Leafy greens such as spinach/ Kale
- Beetroot and carrots
- Chickpeas, lentils and beans
- Red meat, poultry and liver
- Nuts and seeds including pumpkin and sesame seeds
- Jaggery (gur), a common sweetener rich in iron
Enhance Iron Absorption
Eating iron-rich foods is fine, but it’s not enough. Your body has to be able to absorb it. The absorption of iron is much better when taken with Vitamin C.
Add the following:
- Oranges and other citrus fruits
- Amla (Indian gooseberry)
- Tomatoes and peppers
Increase Folate in Your Diet
Folate is also involved in making red blood cells. A folate deficiency can cause a reduction in haemoglobin.
Good sources are:
- Avocados
- Beans and legumes
- Bananas
- Spinach and broccoli
Get Enough Vitamin B12
Vitamin B12 is important for production of red blood cells and nerve function.
Good Sources are:
- Milk and dairy
- Eggs
- Fish and chicken
- Fortified cereals (vegetarians)
Don’t Consume Iron Absorption Inhibiting Foods
It is better to avoid certain eating habits which can discourage the iron absorption.
Avoid:
- Tea and coffee (particularly with meals)
- Excessive calcium intake combined with an iron-rich diet
- Highly processed foods
Add Herbal Therapies to Your Life
- Conventional and natural therapies can go hand in hand in getting the most out of your diet.
- Regularly drink beetroot, carrot juice
- Pomegranate is rich in iron and antioxidants. So, eat pomegranate to get rid of anaemic condition.
- Incorporate dates in your daily snacking.
These are the very basic, effective natural home remedies for increasing haemoglobin.
Make Sure to Live Healthy Life
- Healthy lifestyle leads to good blood circulation.
- Keep yourself physically fit
- Adequate hours of sleep is necessary
- Manage stress, because it can effect your well-being.
When to see a Doctor?
If you have not recovered after making lifestyle adjustments, or if your haemoglobin test results show a particularly low reading, then see your doctor. Supplements or medical treatment may be necessary if low haemoglobin symptoms are persistent or severe.
Conclusion
Keeping haemoglobin within the normal range is essential for a healthy and active life. When you know what causes low haemoglobin, what are the symptoms of low haemoglobin and with the help of the right diet and lifestyle, you can treat and manage your condition.
Concentrating on haemoglobin-boosting foods and natural ways to raise the levels of haemoglobin can bring about long lasting positive results without depending too much on medications. Tiny, steady changes can have a big impact on your health overall.
