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12:56 PM | 07-05-2021
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My haemoglobin 10. 5. I feel drowsy all the time. Please provide me the diet chart and also tell me is my drowsiness can happen because of low hemoglobin?


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03:36 PM | 10-05-2021
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Hello Amit,

Anaemia is a condition in which the haemoglobin level is below the normal level. For women, the normal range of haemoglobin is 12-15.5 grams per deciliter and for men, it is 13-17.5 grams per deciliter. Haemoglobin is an iron-containing protein present in the red blood cells. It transports oxygen from the lungs to other body parts. Due to lack of haemoglobin, oxygen supply gets effected which results in other health issues like drowsiness, tiredness, fatigue, laziness, headache, lack of concentration, lack of energy, etc.

Reasons for anaemia-

  • A diet lacking in vitamins, minerals, iron and other proper nutrients. 
  • Intestinal disorders- Some intestinal disorders affect the absorption of nutrients in the intestine such as Crohn's disease. 
  • Alcohol consumption. 
  • Consuming certain medications.
  • Heavy bleeding during menstruation. 
  • Any chronic disease like cancer, diabetes, kidney disease. 
  • Inherited- If your family has a history of inherited anaemia like sickle cell anaemia. 

Diet to follow- 

  • Eat only plant-based natural foods.
  • Have beans,  lentils, cereals, dark green leafy vegetables, dry fruits as they will provide iron to the body to cope with the haemoglobin deficiency. 
  • Along with the green vegetables have soybeans for vitamin B12 and have fruit juices, peanuts, green peas, while grains for folate.
  • Vitamin C is also very important as vitamin c and vitamin B12 helps in the absorption of iron in the intestine. So, have vitamin C rich foods like citrus fruits and juices, tomatoes, pepper, melons, strawberries. 
  • Have brown sugar instead of white sugar.
  • Have brown rice instead of white rice. 
  • Drink plenty of water throughout the day to be hydrated. 

 

Foods to avoid- 

  • Avoid packaged foods and processed foods as they result in the accumulation of toxins in the body. 
  • Avoid deeply fried foods and spicy foods.
  • Avoid carbonated drinks. 
  • Avoid dairy products like milk, curd, paneer, butter and animal foods. 
  • Avoid tea, coffee and other caffeinated drinks as they suppress the absorption of iron.

Yoga

Performing yoga asanas increase the immunity, increases blood circulation so that the blood and oxygen can reach every part of the body, improves digestion and absorption,  and involves the stretching of muscles.

  • Perform 12 sets of suryanamaskar daily. 
  • Perform anulom-vilom pranayam and ujjayi pranayam. 
  • Perform hala asana, gomukha asana, paschimottan asana, uttana asana, sarvanga asana, bhujanga asana daily.
  • Perform kapalbhati for 5min. Initially start by 1min and then gradually increase it day by day. 

Sleep

Sleep relaxes the body and mind, bursts out all the stress. The body repairs its damaged cells and tissues while we sleep.

Take a good quality sleep for at least 8-10 hours daily. 

Sleep early at night and also wake up early in the morning. 

Avoid using electronic gadgets 1hour before sleeping for a good quality sleep. 

Thank you 

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