The Alarming Rise of Anaemia in India: Understanding Haemoglobin and Its Impact on Health
According to the NFHS-5 (2019-21), a staggering 57% of women aged 15-49 and 67% of children aged 6 months to 59 months in India are anaemic. Anaemia, a condition marked by insufficient healthy red blood cells or haemoglobin to transport oxygen to the body’s tissues, has seen a significant rise in recent years, with alarming figures highlighting the severity of the issue.
This article explores the critical role of haemoglobin in maintaining good health and offers practical strategies to boost haemoglobin levels. Whether you’re looking to enhance your iron intake or adopt healthier habits, this guide provides valuable insights to help you take charge of your well-being.
What is Haemoglobin and Why is It Important?
Haemoglobin is a vital protein in red blood cells responsible for binding oxygen and delivering it throughout the body. This process ensures every cell receives the oxygen it needs for optimal functioning. In essence, haemoglobin plays a fundamental role in sustaining overall health and vitality.
What are Normal Haemoglobin Levels?
For adult men, normal haemoglobin levels range from 13.8 to 17.2 grams per decilitre (g/dL). For women, the healthy range is slightly lower, typically between 12.1 and 15.1 g/dL. Monitoring haemoglobin levels is crucial for maintaining them within these healthy ranges to support overall health.
What Are the Possible Consequences of Low Haemoglobin Levels?
Low haemoglobin levels can cause a variety of health issues, including:-
- Exhaustion
- Weakness
- Shortness of breath
- In extreme cases, heart failure
- Reduction in oxygen -carrying capacity in blood, which strains vital organs
What are the Typical Symptoms of Low Haemoglobin Levels?
Recognising the symptoms of low haemoglobin levels is crucial for early intervention to increase haemoglobin levels. Common signs include:-
- Persistent fatigue
- Dizziness
- Pale skin
- Shortness of breath
If you experience any of these symptoms, it’s essential to consult a healthcare professional for a thorough evaluation of your haemoglobin levels.
How to Increase Haemoglobin Levels? Top 10 Methods
From dietary changes to lifestyle habits, let’s walk you through the top 10 strategies to give your haemoglobin a boost and enhance your well-being.
1. Consume Iron-rich Foods: Incorporate iron-rich foods such as meat, poultry, fish, seafood, legumes, beans, and dark leafy greens into your diet. These foods are essential for boosting your body’s iron levels, which in turn can help boost your haemoglobin levels.
2. Have Vitamin B12 and Folate Sources: Include dairy products, eggs, and fortified foods in your diet to up your intake of vitamin B12 and folate. These nutrients play a vital role in haemoglobin production and can contribute to increasing your haemoglobin levels.
3.Eat meals that Increase Iron Absorption: To improve iron absorption in your body, combine iron-rich meals with vitamin C-rich fruits and vegetables. This combination can increase the advantages of iron-rich meals and promote healthy haemoglobin levels.
Avoid Consuming Calcium-rich Foods While
4.Eating Iron-rich Meals: Calcium can decrease iron absorption. Therefore, it’s best to avoid calcium-rich foods while having high-iron meals. This simple dietary change can assist in improving iron absorption and haemoglobin synthesis.
5.Limit Your Intake of Coffee and Tea: Avoid tea or coffee, especially around mealtimes. Both of these beverages include chemicals that might inhibit iron absorption. Therefore, limiting their consumption can help maintain healthy haemoglobin levels.
6.Avoid Gluten: If you are gluten-sensitive or suffer from celiac disease, avoiding gluten-containing foods can be beneficial for improving your overall nutrient absorption. Making dietary adjustments to avoid gluten can support efforts to increase haemoglobin levels.
7.Regular Exercise and Physical Activity: Engaging in regular exercise and physical activity can help stimulate the production of red blood cells, which are essential for maintaining adequate haemoglobin levels.
8.Stay Hydrated: Another effective way to increase haemoglobin naturally is to stay hydrated. Hydration is crucial for supporting the body’s blood volume and overall circulation.
9.Get Those Zs: Quality sleep is essential for numerous bodily functions. Prioritising adequate and restful sleep can support the body’s natural processes involved in haemoglobin production.
10.Take Supplements: If you have persistently low haemoglobin levels, consult healthcare professionals for supplementation options, including iron, vitamin B12, and folate supplements. These supplements can help address specific nutrient deficiencies contributing to low haemoglobin levels.
In conclusion, haemoglobin serves as a lifeline for your body, ensuring that every cell receives the oxygen it needs to thrive. With the prevalence of anaemia on the rise, it’s essential to be proactive in maintaining healthy haemoglobin levels.
By understanding the normal haemoglobin range, potential consequences of low levels, symptoms, and underlying causes, you can prioritise your health and well-being. Also, give these proven methods to increase haemoglobin levels a try and take charge of your health today.
Apart from the tips mentioned here, regular blood testing and seeking medical treatment for persistently low haemoglobin levels are critical measures for maintaining normal haemoglobin levels. You can also consider utilising PHR applications to help with this process.
