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Increase your red blood count via adopting healthful lifestyle!

AIMAN INAM

KARACHI:  Due to poor diet and way of life, innumerable people go through low red blood cells* or anemia, resulting into exhaustion and weakness.

Its symptoms may vary from person to person. But the most common ones include tiredness, light-headedness, breathing chaos and abnormal heart palpitations etc.

This dilemma can potentially trigger concerns if left unnoticed. However, it can be cured via adopting some simple lifestyle changes while consuming healthful diet.

Some possible causes?

It usually triggers because of poor ingestion of necessary nutrients. However, bleeding and hemorrhaging, kidney trouble, bone marrow failure, pregnancy, over-hydration, vascular chaos, smoking and dehydration can also wreak low red blood cells.

People, instead of popping out supplements of vitamins and minerals, should intake foods harboring:

Iron

You can find iron in foods like spinach, fortified cereals, tuna, red meat, tofu, chicken liver, white beans, lentils etc.

Vitamins

They are considered significant for generating new blood cells while improving brain function. Try to incorporate food harboring vitamins B-12 (fish, beef, milk, soya, nut milks and cheese), B-9 (lentils, spinach), C (kiwi fruit, strawberries, oranges, grapefruit) and A (beef liver, sweet potato, carrot) as to meet the requirements of daily intake of these essential vitamins.

Copper

It is believed to be an important mineral that facilitates the body use iron in the bloodstream. Cashews, sunflower seeds and lentils are major source of copper.

What is meant by lifestyle changes?

As far as the lifestyle changes are concerned, connoisseurs reiterated that individuals should avoid drinking hard beverages and take up some light to moderate workouts such as running, jogging, cycling and swimming etc. Such exercises rouse the body to generate more red blood cells.

It is to be noted that normal red blood cell counts vary from around 4.7 to 6.1 million cells per micro liter (µL) for males, 4.2 to 5.4 million cells per µL for females and 4.0 to 5.5 million cells per µL for kids.

Nevertheless, it is better to check with your doctor while adopting healthful lifestyle.

*Red blood cells – the most abundant cells in human blood – consist of hemoglobin (a protein that carries oxygen throughout the body).

 

M M Alam

M. M. Alam is a Pakistan-based working journalist since 1981. Karachi University faculty gold medalist Alam began his career four decades ago by writing for Dawn, Pakistan’s highest circulating English daily. He has worked for region’s leading publications, global aviation periodicals including Rotors (of USA) and vetted New York Times as permanent employee of daily Express Tribune. Alam regularly covers international aviation and defense-related events including Salon Du Bourget (France), Farnborough (United Kingdom), Dubai (UAE). Alam has reported thousands of events and interviewed hundreds of people in Pakistan, UAE, EU, UK and USA. Being Francophone Alam also coordinates with a number of French publications.