When the level of Haemoglobin – the vital protein molecule which carries oxygen to the bloodstream – is lowered, or the number of red blood cells falls below normal levels, the supply of oxygen to the tissues is reduced. The Anaemia which results may be mild – manifesting itself as a general weakness or tiredness – or severe, when symptoms of lethargy are more marked and accompanied by paleness, heart palpitations, breathlessness, giddiness, swollen feet and leg pain.
A good diet is very important as Iron Deficiency is the most common cause of Anaemia.
I am sharing some Dietary and Non-dietary Remedies to help raise our Haemoglobin levels.
Non-dietary Remedies :
- Exercise : Lower levels of oxygen in the body can make exercise challenging. However it is important to keep up a certain level of physical exercise even if you are Anaemic. One of the benefits of aerobic exercise is that it helps deliver oxygen to the body. So start slowly and build up the exercise. Start with gentle walks,no high intensity workouts, and build it up to your capability. Also exercise when you feel most energetic.
- Pranayam : To increase the production of red blood cells in the body, it is important to do breathing exercises. Breathing exercises like Shitali, Nadi Shodhan, Anulom Vilom and Kapalbhati Pranayama are excellent. Please learn from a good instructor.
- Yoga : Yoga is also beneficial for Anaemia. Trikonasana, Sarvangasana are extremely good. These asanas improve oxygenation and blood circulation is improved.
- Avoid Stress : Anaemia itself can cause Anxiety as a symptom. Those who are Anaemic are placing their body under a great deal of Stress, and this often sends messages to the brain to be more anxious. So keep stress levels and emotions under control and learn meditation.
- Sleep : Sleep is extremely important. Our bodies repair and rejuvenate when we are asleep so please get adequate rest and sleep. Will help with oxygenation.
Dietary Remedies:
- Haem and Non-haem Iron : The body absorbs iron from animal sources (known as Haem Iron) more easily than from plant sources(Non-haem Iron). The absorption of non-haem iron from plants can be improved if meals are accompanied by a source of Vitamin C, such as tomato salad or squeezing lemon juice on your food. A lemon shot can be taken with the meal for iron absorption.
- Tannins : Tannins are anti-nutrients which interfere with iron absorption. Tannins are found in Dark Chocolate, Coffee and Black tea, Grapes and Corn. Avoid these foods as much as possible.
- Orange & Green Foods : These foods nourish the spleen and the spleen is responsible for red blood cell production. Include Pumpkin, Acorn Squash, Papaya, Carrots and all bright Orange colored fruits. Also green leafy vegetables like steamed Spinach, Kale and all the Leafy greens. Anything bitter like Arugula lettuce and Bitter gourd are also good for the spleen.
- Foods to Include : Foods which can boost iron absorption and are also rich in iron include Nuts and Seeds, Lean Red meats, Dates, Citrus fruits, Beetroot, Soy beans and other Legumes, Shellfish, organ meats like Liver, Chicken, Quinoa and Eggs. Gur or Molasses are also good Foods to Include.
- Foods to Avoid : Foods containing Oxalic acid such as Peanuts and Parsley and foods that contain Phytates or Phytic acid, such as Brown rice and Whole grain wheat products. Avoid foods rich in Gluten, such as Pasta and other products made with Wheat, Barley, Rye or Oats.
- In addition keep Water overnight in a copper vessel. Copper is required to aid in the absorption of iron and is an essential trace mineral that is vital for human health. Drinking water that is stored for 8 to 10 hours in a copper vessel is very beneficial.
I sincerely hope that these remedies will help those suffering from anemia.
All the best and happy healing from Naturally Dimpi!!