When it comes to health, most of us are concerned about our weight, sugar levels, or blood pressure. But there's another equally vital aspect of the jigsaw that is frequently overlooked: blood health, specifically haemoglobin levels. Haemoglobin, the protein in red blood cells that transports oxygen, is essential for the efficient functioning of the entire body. The startling truth is that your daily lifestyle habits—what you eat, how much you walk, and even how you sleep can have a big impact on it.
We spoke to Dr H Guru Prasad, Associate Clinical Director and Head of Department, General Medicine, CARE Hospitals, Banjara Hills, Hyderabad, who explained the link between diet, exercise, and haemoglobin levels.
Low haemoglobin is more than simply a number on your lab results. “It can indicate chronic fatigue, shortness of breath, frequent headaches, poor attention, and weakened immunity. In India, these symptoms are frequently dismissed as normal exhaustion or stress, particularly among women and teenagers. However, many of these diseases are linked to poor blood health, and they may often be corrected or avoided by adopting healthier lifestyles,” said Dr Prasad.
The Diet and Haemoglobin Connection
Your food has the most direct impact on your haemoglobin levels. Simply put, if your body lacks the necessary basic materials, it may be unable to manufacture healthy Red Blood Cells (RBCs). Iron is an important component here, but it is not the only one. To successfully absorb and use iron, your body needs folic acid, vitamin B12, and vitamin C.
In many Indian households, meals are high in carbohydrates but deficient in vital nutrients. This is especially true in vegetarian diets, where iron from plant sources is less readily absorbed. Skipping meals, relying primarily on processed foods, or following unbalanced 'weight-loss' diets can all result in nutrient shortages and declining haemoglobin levels.
“But the good news is that dietary changes are both simple and beneficial. Including leafy greens, such as spinach, beets, lentils, healthy grains, and almonds can help. Non-vegetarians can benefit from eating lean meats, fish, and eggs. Pairing iron-rich foods with vitamin C sources, such as lemons or oranges, allows the body to absorb more iron naturally. It isn't about pricey supplements or trendy superfoods; it's about returning to a well-balanced, nutrient-dense Indian diet,” advised Dr Prasad.
Also Read: Low On Haemoglobin? Here's How Consuming Jaggery And Peanuts Can Help
Top Stories
-1751527287915.png)
-1751352905978.jpg)
The Role of Physical Activity
Exercise does more than only tone your muscles and burn calories; it also encourages the formation of RBCs. Regular physical activity, particularly aerobic workouts, such as walking, cycling, or swimming, enhances oxygen circulation and stimulates your body to create more haemoglobin to meet demand.
“On the other hand, a sedentary lifestyle reduces the requirement for oxygen, slowing down RBC synthesis. This is especially troubling in today's screen-heavy society when children, teenagers, and working adults spend more time sitting and less time moving. Inactivity can subtly exacerbate anaemia or borderline haemoglobin levels in those who are already predisposed to it,” added Dr Prasad.
According to a 2020 study, regular exercise can increase haemoglobin levels by prompting the body to adapt to higher oxygen demands during physical activity. The idea is not to train like an athlete but to incorporate constant activity throughout your day. Even 30 minutes of daily activity, done regularly, can result in noticeable improvements in energy and stamina, which are connected to higher haemoglobin function.
Sleep, Stress, and Blood Health
Sleep and stress are often overlooked, but they both play an important role in blood health. Poor sleep impairs the body's normal repair mechanisms, including red blood cell regeneration. Additionally, high stress, particularly chronic stress, can impair your body's ability to absorb nutrients and contribute to internal inflammation, which inhibits cell creation.
“Many people fail to associate their insomnia or mood fluctuations with poor blood health. However, these factors can have a subtle impact on your haemoglobin levels. Taking steps to enhance sleep hygiene, such as sticking to a regular sleep schedule, limiting screen time before bed, and managing stress with meditation or breathing exercises, can indirectly help your body maintain healthy blood,” said Dr Prasad.
Also Read: Magnesium For Sleep: When And How to Take It For Best Results
Lifestyle Choices Matter At Every Age
The fact that you have control over your lifestyle makes it such a powerful instrument. While some reasons for low haemoglobin, such as inherited disorders or chronic diseases, require medical treatment, the majority of mild to moderate deficiencies are lifestyle-related. Teenagers, pregnant women, menstrual women, and the elderly are especially vulnerable, although this does not mean it is inevitable.
Raising awareness of this link is critical, especially in our nation, where traditional dietary habits and limited access to nutritional education can cause delays in diagnosis and treatment. The sooner the link between weariness and blood health is discovered, the easier it is to reverse by everyday practices.
Message From The Expert
Dr Prasad concluded, “Your haemoglobin levels indicate how well your body is being nourished, oxygenated, and cared for. If you're continuously exhausted, losing hair, getting infections, or simply don't feel well, your blood health may be trying to tell you something. While medical tests are necessary for a good diagnosis, do not overlook the importance of your daily routines in maintaining healthy haemoglobin levels.”
A healthy diet, regular exercise, adequate sleep, and deliberate lifestyle adjustments can all make a significant difference. If you're not sure where you stand, it's always a good idea to visit an expert. A simple blood test and expert advice can put you on the right track because good blood health is not a luxury, but a must for a healthy life.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]