Weakness, fatigue and pale, tired, and dull-looking skin are all symptoms of low red blood cell (RBC) count, which can cause anemia. RBCs are the most critical cells in your body. Every day, the body generates millions of RBCs in your bone marrow that have a lifespan of 120 days. When their life is over, they go to the liver, where they’re destroyed and recycled by cellular components of your liver.
As anemia puts you at risk of numerous health conditions, it’s critical to boost your RBC levels to prevent severe issues. Here are a few ways to increase your blood count and prevent the symptoms from worsening.
Eat Foods High In Iron
Iron plays a significant role in producing red blood cells in your body. The more the iron reaches different parts of your body, the more it helps with the RBC and hemoglobin production.
Enriched bread, fortified cereals, baked potato, tofu, lentils, beans, green beans, cabbage, kale, spinach, broccoli, beef, shellfish, organ meats, and liver are all sources of iron.
Incorporate a Folate Rich Diet
Folate is a type of vitamin B used by your body to make RBCs. Your red blood cells will not mature if you don’t get enough folate. A lack of folate can result in folate deficiency anemia and low hemoglobin levels.
You can increase your folate intake by eating more folate-rich foods like peanuts, kidney beans, lettuce, spinach, avocado, and black-eyed peas.
Consume More Vitamin B-12
The deficiency of vitamin B-12 can cause anemia as the development of red blood cells is abnormal. They are enormous and oval-shaped rather than circular, unlike healthy red blood cells.
As a result, they have a shorter lifespan and die earlier than they should. Include eggs, fish, red meat, and dairy products like cheese and milk in your diet to overcome the deficiency that is the cause of inefficient RBCs.
Maximize Your Iron Absorption with Copper
One significant deficiency that people often ignore and fail to associate with low levels of RBCs and hemoglobin in your body is the low levels of an essential element, copper, in your body.
When your body is unable to absorb iron from your gut, copper helps. It doesn’t directly help in the production of red blood cells. Instead, it increases the absorption of iron from your gut, essential for the production and replication of your oxygen-carrying cells.
The body may absorb less iron if your copper levels are low. This can lead to iron deficiency anemia, where your body’s tissues don’t receive adequate oxygen. You may become weaker and more exhausted due to a lack of oxygen. Foods like nuts, cherries, beans, liver, and shellfish all have a high copper content.
Endurance activity, such as jogging, cycling, swimming, or walking, promotes the production of red blood cells in your body. It can help alleviate symptoms of anemia.
It helps improve the total mass of red blood cells and their hemoglobin content which enhances the oxygen transportability of these cells.
However, it’s important to consult a professional about the types of exercises you can do to not over-exert your body and cause more harm than good.
Reduce Alcohol Consumption
Alcohol can affect the production of red blood cells by lowering the number of precursor cells in your bone marrow. These cells stimulate the production of RBCs. A decreased number of precursor cells significantly reduce the number of red blood cells made by your body.
Furthermore, alcohol also affects the maturity of red blood cells, creating abnormalities in shapes leading to cell malfunction. Alcohol enlarges your red blood cells, making them more susceptible to destruction than optimally functioning red blood cells.
It also reduces the absorption of vital nutrients from the diet. Iron and folic acid deficiencies that inhibit haemoglobin synthesis are frequently associated with alcohol-induced malnutrition.
If you avoid drinking, your body can synthesize hemoglobin appropriately, causing your red blood cells to mature properly. They become efficient in carrying oxygen, significantly reducing the symptoms of anemia.
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