How to Increase Hemoglobin Level at Home?

Overview of Hemoglobin

Hemoglobin is a protein in red blood cells responsible for transporting oxygen from the lungs to the rest of the body and returning carbon dioxide back to the lungs for exhalation. It is composed of four subunits, each containing an iron atom that binds oxygen. Hemoglobin levels are crucial indicators of overall health, with low levels potentially leading to anaemia. Its efficiency in oxygen transport is essential for sustaining cellular function and energy production. Regular monitoring of hemoglobin can aid in diagnosing and managing various medical conditions. Lets explore more about Hemoglobin, its normal range, symptoms, causes and complications due to low Hemoglobin Levels.

What is Hemoglobin?

Hemoglobin is a type of protein that helps in the transport of oxygen. It contains iron which is present in the red blood cells. It facilitates the transport of oxygen to your body’s organs and tissues and brings back carbon dioxide from your organs and tissues back to your lungs. A low level of hemoglobin means your body is unable to carry oxygen to your body organs. As a result, you may experience fatigue, weakness, shortness of breath, dizziness, headaches, or an irregular heartbeat. Oxygen is very essential for every cell in your body. Therefore, if the haemoglobin levels are low, it is critical to visit a doctor in order to obtain treatment for low haemoglobin. You can also ask your doctor about foods to increase haemoglobin and home remedies.

Risk Factors for Low Hemoglobin Levels 

Low haemoglobin(Hb) levels are preventable. One should know the reasons behind low levels of Hb.

• Age: As you grow older, you are at greater risk of developing anaemia.
• Blood loss: Any health condition that leads to losing a lot of blood causes low levels of haemoglobin and increases your risk of anaemia. This can include blood loss during the menstrual cycle, inflammation in the stomach or bowels, bleeding from surgery, a serious injury, or donating blood.  
• Family history: having a family history of anaemia.
• Lifestyle habits: when people do not get nutrients like iron, vitamin B12, and folic acid to make healthy red blood cells have a higher risk of anaemia. consuming too much alcohol also causes low levels of haemoglobin.
• Other health conditions: kidney disease, inflammation from an infection, cancer, or an autoimmune disease, certain medicines or treatments such as chemotherapy for cancer may lower your haemoglobin count. 

What is the normal range of haemoglobin?

Haemoglobin is measured in g/dL. Normal ranges of haemoglobin in adults are :

• 13 g/dL or higher is normal hemoglobin levels in male
• 12 g/dL or higher  is normal hemoglobin levels in female

What is low hemoglobin count?

Low hemoglobin count means there are fewer red blood cells in your blood, leading to fatigue and weakness. In males, Hb below 13.5 grams per deciliter (g/dL), in females, Hb below 12 grams per deciliter (g/dL) and in children, Hb below 11 grams per deciliter (g/dL) is considered low.

To boost hemoglobin levels, you can try home remedies to increase hemoglobin, such as eating iron-rich foods like spinach, fenugreek, lentils, millets, nuts, dates, dried figs, pumpkin seeds, and red meat, and consuming vitamin C-rich foods to enhance iron absorption.

Common Symptoms of Low Hemoglobin

A person having low levels of haemoglobin can be identified if they experience:

• a fast or irregular heartbeat
• pale skin and gums
• fatigue
• muscle weakness
• frequent or unexplained bruising
• recurring headaches

Also Read: Iron deficiency Anaemia

How to increase hemoglobin level at home?

1) Increase hemoglobin by eating iron rich food

Eating iron rich food is beneficial for those who have low haemoglobin levels. Iron rich foods accelerate the production of haemoglobin which in turn increases red blood cell production.

Some iron rich foods readily available at home are

Just munching on iron-rich food or taking iron supplements does not facilitate iron absorption into the blood. Try consuming vitamin C rich food along with iron rich food. Iron absorption is improved by vitamin C. Some studies suggest that Vitamin C contains ascorbic acid that makes it easier for the body to absorb iron by combining it with ferric iron to form a chelate at acidic pH in the stomach. However, this chelate is soluble at the alkaline pH of the duodenum.  So squeeze some fresh lemon over your salad iron rich foods to increase absorption.

Some natural sources of high vitamin C include

• Citrus fruits like oranges, lime 
• strawberries
• dark, leafy greens

Vitamin A and beta carotene help your body absorb more iron. According to a study it was found that a complex between Vitamin A and beta-carotene and iron was formed making it soluble in the intestinal lumen and it also demonstrated preventive action against the effect of phytates that inhibited iron absorption. Beta-carotene is mainly found in red, yellow, and orange fruits and vegetables, such as carrots, winter squash, sweet potatoes, mangoes, beets, carrots, grapes, and raisins.

• Dates and date sugar are also good sources of iron. 
• Pomegranate juice and cranberry juice can be used as blood builders, as can a combination of beet and carrot juice. (Add a pinch of cumin to your carrot/beet juice for maximum effect.) 
• The study suggests spinach, chard, kale and other fresh green vegetables are beneficial for improving haemoglobin levels. 
• COPPER-infused water increases iron absorption. Fill a genuine copper glass or cup with water and let it stand overnight, then drink it in the morning.
• Taking iron supplements – A person with significantly low haemoglobin levels may be advised to take iron supplements by a physician. The dosage will vary based on an individual’s levels.
• Notably, excessive iron can develop hemochromatosis, which can result in liver illness and adverse effects such as constipation, nausea, and vomiting.

2) Increasing folate intake

Folate is a type of vitamin B that plays an essential part in haemoglobin production. It helps to produce heme, the part of your red blood cells that contains haemoglobin. Folate deficiency hinders the maturation of your red blood cells and thus causes low haemoglobin levels. 

Therefore one should consume good sources of folate including increasing haemoglobin:

• meat
• spinach
• rice
• peanuts
• black-eyed peas
• kidney beans
• Avocadoes
• Lettuce

3) Maximizing iron absorption

Calcium is an essential nutrient that your body requires for healthy bones. However, calcium supplement intake from medicine or food sources can make it difficult for your body to absorb iron. Therefore, do not take calcium supplements or eat calcium-rich foods just before or after taking an iron supplement.

Foods high in calcium include:

• Dairy
• Soybeans
• Figs
• Phytic acid is also an inhibitor in the absorption of iron. It does, however, alter iron absorption just during a single meal, not throughout the day. If you don’t consume meat, try to avoid combining phytic acid rich foods with iron rich foods to increase hemoglobin. The aetiology of iron deficiency in babies is largely due to inadequate iron absorption from supplemental diets based on cereal and/or legumes, which is inhibited by phytic acid. Foods high in phytic acid include walnuts, Brazil nuts and sesame seeds.

4) Yoga Asanas

Yoga postures good for anaemia include the Locust pose, Lotus pose, and inverted poses (Shoulder Stand, Plough pose, and Headstand). This facilitates the blood supply to vital organs such as the thyroid, thymus, and brain. The Sun Salutation, as well as the Boat, Bow, and Bridge, poses, will be effective. 

Also read: Yoga Postures for Mental Health

5) Breathing exercise

For all anaemic conditions, Surya pranayama (Right Nostril breathing) is recommended. Also read: Bhramari pranayama (bee breath) benefits. Pranayam stimulates the liver, which plays an important role in building blood.

Also read: Breathing Exercises for Anxiety

What is the normal range of haemoglobin?

Haemoglobin is measured in (g/dL). Normal ranges of haemoglobin in different age group and sexes is as follows :

• 14-18 (g/dL) in adult male
• 12.4-14.9 (g/dL) in older men
• 12-16 (g/dL) in adult women
• 11.7-13.8 (g/dL) in older women
• 11-13 (g/dL) in young children
• 11-15 (g/dL) in infants 1 month of age
• 15-20 (g/dL) in infants 1 week of age
• 17-22 (g/dL) in babies

Causes of low hemoglobin levels

The possible causes of low hemoglobin levels includes:

• Iron deficiency
• Vitamin B12 deficiency
• Folate deficiency
• Aplastic anemia
• Hemolytic anemia
• Sickle cell anemia or thalassemia
• Certain medicines
• Pregnancy
• Loss of blood (injury, surgery, bleeding)
• Problems with bone marrow such as lymphoma, leukemia, myelodysplasia, multiple myelomaor
• Destruction of red blood cells earlier than normal (which may be caused by immune system problems)
• Your body can’t absorb iron, which affects your body’s ability to develop red blood cells
• Long-term (chronic) diseases such as chronic kidney disease, cancer, ulcerative colitis, or rheumatoid arthritis
• Lack of essential nutrients like iron and vitamins B12 and B9
• Slow blood loss (for example, from heavy menstrual periods or stomach ulcers)
• Sudden heavy blood loss

Conclusion 

You can take steps to increase hemoglobin levels in your body. Eating more foods rich in iron or vitamin B12, such as leafy vegetables, meat, milk, and eggs and iron or vitamin B12 supplements may improve haemoglobin content in your blood. Consult your doctor if you are a strict vegetarian or vegan, about how to get all the nutrients you need in your diet.

It can take anything from a few weeks to nearly a year to raise your haemoglobin count, depending on the underlying cause and the modifications you make.

However, you can get a free consultation from specialist doctors regarding diet or supplements to increase hemoglobin levels through online platforms like Truemeds. Also, you can purchase supplements that have been recommended by Truemed’s expert doctors in this online pharmacy. You can upload your prescription to this online pharmacy.

Truemeds is the most reliable and reputed online pharmacy that provides generic medicines online, at your doorstep across India at a heavily discounted price. By choosing an alternative or generic medication recommended by our Truemeds experienced doctors while ordering medications online, you can save up to 72% on your purchase.  

FAQs

Reference:

• https://www.nhlbi.nih.gov/health/anemia/causes#
• https://www.metropolisindia.com/blog/lifestyle/top-foods-that-can-boost-your-hemoglobin-naturally
• https://www.medicinenet.com/how_do_i_increase_my_hemoglobin/article.htm
• https://www.medicalnewstoday.com/articles/321530#