Content

• Steps
• Advice

Illness and fatigue can be a sign of anemia - a lack of red blood cells (RBC). A diet deficient in iron and other minerals and nutrients is the most common cause of this condition. Low blood hemoglobin levels and low red blood cell counts are two signs of an imbalanced diet and nutrient deficiencies, malnutrition and diseases like leukemia (in some cases). if the white blood cell count is too much and the red blood cell count is too low.

Steps

Part 1 of 3: Changing your diet

1. 

   Include iron-rich foods in your diet to improve nutrition. This way helps the body recover and compensate for the deficiency of nutrients. Daily intake of iron-rich foods will help increase the number of red blood cells in the body. Iron is an essential part of red blood cells and hemoglobin because it helps carry oxygen to different parts of the body. Iron also helps to excrete CO when exhaled. Iron-rich foods include:
   • Legumes / legumes
   • Lentils
   • Green vegetables like kale and spinach
   • Dried fruit, including prunes
   • Organ meats like liver
   • Yolk
   • Red meat
   • Raisins
     • If consuming iron-rich foods every day is not enough, you can take an iron supplement that helps increase red blood cell production. Iron supplements are available in 50-100 mg doses and can be taken 2-3 times per day.

2. 

   
   
   Additional copper. Copper is another essential mineral that helps cells access the chemical form of iron that is needed by red blood cells during iron metabolism. Copper is found in poultry, shellfish, liver, whole grains, chocolate, beans, berries and nuts.Copper supplements are also available in 900 mcg tablets and can be taken once daily.
   • Adults need 900 mcg of copper per day. During the reproductive period, women menstruate, so they need more copper than men. Women need 18 mg of copper per day, while men need only 8 mg.

3. 

   
   
   Get enough folic acid. Folic acid or vitamin B9 aids in normal red blood cell production. A significant deficiency in folic acid can lead to anemia.
   • Grains, breads, dark green leafy vegetables, legumes, lentils and nuts contain high amounts of folic acid. Folic acid is also available in supplement form - 100 to 200 mcg doses, which can be taken once daily.
   • The American College of Obstetrics and Gynecology (ACOG) recommends a daily supplement of 400 mcg of folic acid for adult women who have regular periods. On the other hand, the National Institutes of Health recommends an additional dose of 600 mg of folic acid per day for pregnant women.
   • In addition to supporting the production of healthy blood cells, folic acid also plays an important role in the production and regeneration of basic cellular constituents in normal DNA function.

4. 

   
   
   Supplement with vitamin A (Retinol). Vitamin A supports the growth of red blood cells in the bone marrow by ensuring that developing red blood cells have access to the iron needed for hemoglobin production.
   • Sweet potatoes, carrots, pumpkins, dark green leafy vegetables, sweet red bell peppers and fruits like apricots, grapefruit, watermelon, plums and cantaloupe are all rich in vitamin A.
   • The recommended daily dose is 700 mcg of vitamin A in women and 900 mcg of vitamin A in men.

5. 

   Supplement with vitamin C. Supplementing with vitamin C together with iron supplements has a double effect. The reason is that vitamin C enhances the body's ability to absorb iron, thereby increasing the production of red blood cells.
   • Supplementing with 500 mg of vitamin C per day with iron will help speed up the body's iron absorption, increasing the efficiency of red blood cell production. However, be aware that high doses of iron supplements can be harmful to the body.
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Part 2 of 3: Lifestyle changes

1. 

   Daily exercise. Exercise is good for everyone, including those with low red blood cell concentrations, as it improves both physical and mental health. Exercise keeps you healthy and prevents several diseases.
   • Cardio exercises like brisk walking, jogging, and swimming are best, but you can do any form of exercise.
   • Exercise plays an important role in the production of red blood cells. When exercising vigorously, you will get tired and sweat a lot. Intense exercise requires the body to take in large amounts of oxygen. When this happens, it sends signals to the brain that the body is lacking oxygen, thereby stimulating the production of red blood cells and hemoglobin. This will generate and provide the required amount of oxygen.

2. 

   Get rid of bad habits. When low red blood cell counts are a concern, it's best to avoid smoking and drinking alcohol. Quitting these bad habits is also good for your overall health.
   • Smoking cigarettes can interfere with blood circulation by constricting blood vessels and thickening the blood. This condition makes it difficult for the blood to circulate properly and it is difficult to carry oxygen to other parts of the body. Not only that, smoking also leads to lack of oxygen in the bone marrow.
   • On the other hand, consuming too much alcohol can cause the blood to thicken and slow down, leading to lack of oxygen in the blood, decreased red blood cell production, and immature red blood cell production.

3. 

   Get a blood transfusion if necessary. If your red blood cell count is so low that both dietary supplements and supplements don't make up for it, then you can opt for a blood transfusion. You can talk to your doctor for diagnostic tests. The whole blood count (CBC) test helps calculate the amount of red blood cells in the body.
   • A normal amount of red blood cells is 4-6 million cells per ml of blood. If your red blood cell count is low, your doctor may recommend a mass red blood cell (PRBC) or whole blood transfusion, in order to meet your needs for red blood cell counts and other blood components in your body.

4. 

   Get regular check-ups. Regular check-ups are the best way to find out the status of your red blood cell count. Furthermore, you will likely need more tests to screen for potential problems that lead to low red blood cells. It's best to have regular checkups, at least once a year.
   • If you have been diagnosed with a low red blood cell count, you should carefully remember the tips shared above. Make lifestyle and dietary changes to increase your red blood cell count before your follow-up visit. If this is followed correctly, the red blood cell concentration will return to normal.
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Part 3 of 3: Understanding red blood cell counts

1. 

   Understand the basics of red blood cells. About a quarter of the human body cells are red blood cells or red blood cells. Red blood cells grow in the bone marrow with a number of about 2.4 million cells per second.
   • Red blood cells circulate in the body for 100-120 days. That's why you can only donate blood once every 3-4 months.
   • On average, men have 5.2 million red blood cells, women have about 4.6 million red blood cells in 1 cubic millimeter. If you donate blood regularly, you will see more men passing the blood donation test than women.

2. 

   Understand how hemoglobin works in the blood. Hemoglobin is an iron-rich protein and a major component of red blood cells. Hemoglobin gives the blood its red color when iron binds to oxygen.
   • Each hemoglobin molecule has 4 iron atoms and each atom will bind 1 oxygen molecule and 2 oxygen atoms. About 33% of 1 red blood cell is hemoglobin, typically 15.5 g / dL in men and 14 g / dL in women.

3. 

   Understand the role of red blood cells. Red blood cells play an important role in the transport of oxygen-rich blood from the lungs to the tissues and cells. Red blood cells have cell membranes made up of lipids and proteins that are essential for physiological function and function in the capillary network through the circulatory system.
   • In addition, red blood cells also aid in removing CO2. Red blood cells contain the enzyme carbonic anhydrase, which allows the reaction between water and CO2 to form carbonic acid and separates hydrogen ions from bicarbonate ions.
   • Hydrogen ion binds to hemoglobin, while the bicarbonate ion enters the plasma (plasma), removing about 70% of CO2. 20% of CO2 binds to the hemoglobin, which is then secreted into the lungs. Meanwhile, the remaining 7% will be diffused in the plasma.
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Advice

• Vitamin B12 and vitamin B6 are also very good. Vitamin B12 is available in the form of 2.4 mcg tablets and can be taken once daily. Vitamin B6 is available in the form of 1.5 mcg tablets and can be taken once daily. Meat and eggs are rich in vitamin B12, while bananas, fish and baked potatoes are rich in vitamin B6.
• The life cycle of a red blood cell is about 120 days; Shortly thereafter, the bone marrow releases a new batch of red blood cells.