Anaemia is a condition characterised by a deficiency of red blood cells or haemoglobin, resulting in a decreased capacity of the blood to carry oxygen. Although it is often associated with women due to menstruation and pregnancy, men can also suffer from anaemia. Maintaining healthy haemoglobin levels is crucial for overall health and well-being. Here are some effective tips to improve haemoglobin levels in men.
Tips To Increase Haemoglobin Levels
According to the World Health Organisation, haemoglobin is a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Low haemoglobin levels can lead to symptoms like fatigue, weakness, shortness of breath, and dizziness. To manage anaemia effectively, it is essential to understand and address the factors that can affect haemoglobin levels.
Talking to the Onlymyhealth team, Dr Silky Jain, Pediatric Haemato-Oncologist and BMT Physician, Jaypee Hospital, Noida, shared some ways by which men can manage anaemia.
Dietary Changes
Dr Jain shared some dietary changes that can help bring your haemoglobin back to normal:
Iron-Rich Foods
“Iron deficiency is a major cause of anaemia in men,” said Dr Jain. The following food sources can ensure that your diet is rich in iron:
- Red Meat and Poultry: Beef, lamb, chicken, and turkey are excellent sources of heme iron, which is easily absorbed by the body.
- Seafood: Fish and shellfish, particularly clams, oysters, and sardines, are high in iron.
- Leafy Greens: Spinach, kale, and Swiss chard are rich in non-heme iron. Pairing them with vitamin C-rich foods can enhance absorption.
- Legumes: Beans, lentils, chickpeas, and peas are good sources of non-heme iron.
- Nuts and Seeds: Pumpkin seeds, sunflower seeds, and almonds provide a decent amount of iron.
- Iron Supplements: If dietary changes are not sufficient, iron supplements can help increase haemoglobin levels. These should be taken under medical supervision to avoid side effects like constipation or stomach upset.
Vitamin C-Rich Foods
“Vitamin C is crucial for an anaemic person as it helps increase iron absorption,” said Dr Jain. here are some sources of vitamin C:
- Citrus Fruits: Oranges, grapefruits, lemons, and limes can help increase iron absorption.
- Berries: Strawberries, blueberries, and raspberries are packed with vitamin C.
- Vegetables: Bell peppers, tomatoes, broccoli, and Brussels sprouts are excellent sources of vitamin C.
Also Read: Anaemia In Men: Causes And Symptoms
Folate and Vitamin B12
Folate, also known as vitamin B9, plays a crucial role in the production and maintenance of healthy red blood cells, which are essential for maintaining adequate haemoglobin levels. Here are some sources of vitamin B12:
- Leafy Greens: In addition to iron, leafy greens like spinach and kale are rich in folate.
- Eggs and Dairy Products: Eggs, milk, cheese, and yoghurt provide vitamin B12.
- Fortified Foods: Breakfast cereals and plant-based milk alternatives often have added vitamin B12 and folate.
- Vitamin B12 and Folate Supplements: For individuals with absorption issues or dietary restrictions, vitamin B12 and folate supplements can be beneficial.
Lifestyle Modifications
Here are some lifestyle modifications that can help manage anaemia in men:
- Regular Exercise: Moderate exercise can help improve circulation and overall health. Activities like walking, jogging, swimming, and cycling are beneficial. Strength training can also stimulate the production of red blood cells.
- Avoid Alcohol and Smoking: Excessive alcohol consumption can interfere with the body's ability to absorb nutrients and produce haemoglobin. Smoking reduces the oxygen-carrying capacity of the blood, exacerbating the symptoms of anaemia.
Also Read: Severe Iron Deficiency Anaemia And Heart Complications: Understanding The Link And Measures To Take
Maintaining healthy haemoglobin levels is essential for men to prevent and manage anaemia. By incorporating iron-rich foods, vitamin C, and other essential nutrients into their diet, men can improve their haemoglobin levels. Regular exercise, avoiding harmful habits, and addressing underlying health conditions are also crucial. With the right approach, men can effectively manage anaemia and lead a healthier, more energetic life.