3 Steps to Boost Red Blood Cells and Say Good Bye to Fatigue
Healthy lifestyle habits supporting the circulatory and hematopoietic systems can lower the risks of anemia and increase our energy.
Whatever we do, if our bodies don’t have enough red blood cells, we will not have adequate energy and experience fatigue. I wrote this story because I had this problem in my younger years. Only after it was resolved I felt an abundance of energy. It was the missing link in my energy profile.
Fatigue is the feeling of tiredness caused by a lack of energy that can be physical, mental, or both. There are many factors causing fatigue. They are complex and require a holistic and integrative health approach.
In this story, I only focus on the physiological aspects of fatigue caused by the dysfunction of red blood cells and hemoglobin in the circulatory and hematopoietic systems.
Red blood cells are vital for energy transport because they carry oxygen from the lungs to cells, tissues, organs, and systems. Oxygen is crucial for energy production through cellular respiration.
Red blood cells contain hemoglobin, a protein that binds to oxygen in the lungs and releases it to the cells. Cell mitochondria use oxygen to produce ATP (Adenosine Triphosphate), the primary energy source for cellular and metabolic processes.
Red blood cells transport both oxygen and nutrients to cells. They carry micronutrients, glucose, lipids, and amino acids to cells, which are necessary for cellular metabolism and energy production.
In addition, Red blood cells remove carbon dioxide from tissues and transport them to the lungs for elimination. This exchange of nutrients and waste products is essential for proper functioning of cells, tissues, organs, and systems.
Without red blood cells carrying adequate oxygen and nutrients, mitochondria cannot produce ATP effectively, resulting in a lack of energy and making us feel fatigued and sluggish.
ATP is a molecule that stores and releases energy for cellular processes. Cells can break down the ATP molecule to release energy for various cellular processes. ATP is known as the energy currency of cells.
In this post, I overview the relevant systems maintaining red blood cells. My first goal is to give you a high-level perspective and then provide practical tips to improve their function for increasing energy and preventing anemia, fatigue, exhaustion, and brain fog.
A Brief Overview of the Relevant Systems and the Role of Red Blood Cells for Energy Production
In this section, I provide a very high overview of the circulatory system focusing on the role of red blood cells to highlight their importance.
This fundamental information can create awareness to make lifestyle changes to support these critical cells for energy production in the body.
The circulatory system is critical in our bodies for transporting blood, oxygen, and nutrients. It consists of the heart, blood vessels, and blood. The heart pumps blood through a network of tubes called blood vessels.
The hematopoietic system maintains the production and function of blood cells. It includes the bone marrow, the blood, the formation of blood cells, lymphatic vessels, and interaction with the lungs, the liver, the heart, the spleen, and kidneys for proper circulation and function of blood cells.
Our blood consists of red blood cells (erythrocytes), white blood cells (leukocytes), platelets (thrombocytes) for blood clotting, and plasma (the liquid component of blood).
Red blood cells carry oxygen. White blood cells fight infections. Platelets are responsible for blood clotting. Plasma is a fluid that makes up more than 50% of blood and contains water, proteins, and other nutrients.
Red blood cells and hemoglobin are essential circulatory system components but are different entities. Hemoglobin is a protein found inside red blood cells responsible for binding to and carrying oxygen.
The body creates blood through a process called hematopoiesis and red blood cells through erythropoiesis.
Hematopoiesis is forming blood cells, including red blood cells, white blood cells, and platelets, from hematopoietic stem cells in the bone marrow. This process is necessary for maintaining a blood cell population. Growth factors and cytokines regulate it.
Erythropoiesis is a specific type of hematopoiesis that produces red blood cells from erythroid progenitor cells in the bone marrow. The erythropoietin hormone produced by the kidneys regulates erythropoiesis.
I use the analogy of a kitchen to explain hematopoiesis and erythropoiesis. Creating a dish requires a preparation area, tools, and recipes. So the creation of blood through the bone marrow is similar to preparing a dish.
Hematopoiesis and erythropoiesis are complex processes that involve the coordinated actions of multiple cells, tissues, organs, and systems.
Red blood cells are formed in the red bone marrow of bones. They contain stem cells (hemocytoblasts). When a stem cell becomes a proerythroblast, it develops into a new red blood cell.
Hematopoietic stem cells in the bone marrow are the source of all blood cells in the body. Cytokines and growth factors are signaling molecules that help regulate the hematopoiesis process.
Interestingly, the body produces around two million red blood cells every second. Red blood cells have a limited lifespan. They live around 120 days in the body. Therefore, they must be continually replenished through the process of erythropoiesis.
This paper on Frontiers states, “Despite the plethora of investigations, we still have an incomplete understanding of the molecular details of red cell clearance.” The paper provides valuable perspectives to practitioners.
The key nutrients for the production of blood cells are protein (hemoglobin), amino acids, and glucose, iron, copper, vitamins (B12, B9, B6, A, C, D, E). Lacking these nutrients can impact production.
Too much of red blood cells can also be problematic. Blood disorders such as polycythemia vera, a type of blood cancer, cause excessive red blood cells leading to cardiovascular issues.
As documented by Mayo Clinic, “Polycythemia vera causes the bone marrow to make too many red blood cells. These excess cells thicken the blood, slowing its flow, which may cause serious problems, such as blood clots.”
3 Steps to Improve Red Blood Cells
In this section, I explain the mechanisms behind three lifestyle factors affecting the production and dissemination of red blood cells in the body.
1 — Get essential nutrients to create red blood cells.
Getting essential nutrients is the most critical step for forming red blood cells and its critical component, hemoglobin.
Lacking essential nutrients can lower the number of hemoglobin and cause energy deficiency in cells, tissues, organs, and systems.
Hemoglobin levels indicate different conditions. For example, my blood tests showed low hemoglobin markers when I had mild anemia due to nutrient deficiencies in my younger years.
My hematologist solved the problem by supplementing with various nutrients like vitamins (B12, B6, folate), iron, and copper. My anemia, causing fatigue and pale skin, disappeared when I fixed my nutritional deficiencies. I felt more energetic.
You can learn more about essential nutrients for red blood cell production in a comprehensive paper published in the International Journal of Hematology titled “The hematopoietic stem cell diet ” in 2018. It is publicly available.
The key point is to get essential nutrients from whole foods and avoid anti-nutrients that can reduce their bioavailability.
If, for some reason, you cannot get the critical nutrients from your diet, then the next option is supplementing them with support from qualified healthcare professionals.
In addition, time-restricted eating can be valuable, as I experienced in my health and fitness journey. For example, this 2022 paper in MDPI informs that “There is evidence showing that caloric restriction and prolonged fasting contributes positively to hematopoietic stem cells functions.”
2 — Get restorative sleep to maintain a healthy hematopoietic system.
Sleep is a critical component of maintaining a healthy hematopoietic system. During sleep, the body creates various processes to support the production and function of blood cells.
During restorative sleep, the body produces significant growth hormones. These hormones are necessary to produce both red and white blood cells. Growth hormone stimulates the differentiation of hematopoietic stem cells into blood cell precursors, maturing blood cells.
During sleep, the body’s oxygen requirements are reduced. This is beneficial because it might support the production of red blood cells and hemoglobin to carry more oxygen to cells.
Sleep deprivation can cause elevated cortisol levels. Too much cortisol and oxidative stress might negatively affect the hematopoietic system, suppressing its production.
This 2014 study published in Nature informs that sleep disruption impairs hematopoietic stem cell transplantation in mice.
This 2019 paper in Nature titled “Sleep modulates hematopoiesis and protects against atherosclerosis” highlights the importance of undisturbed sleep in maintaining proper hypothalamic release of hypocretin, which limits pre-neutrophil CSF1 in the bone marrow.
In addition, anemia can disrupt sleep, as it happened to me. This review paper (meta-analysis) informs that “the presence of anemia was significantly associated with a higher likelihood of having insomnia in adults.”
3 — Move the body regularly and joyfully to facilitate the production and transportation of red blood cells in the hematopoietic system.
Studies indicated various beneficial effects of moving the body and regular exercise on the hematopoietic system. I briefly summarize the benefits.
Exercise can increase blood flow to the bone marrow. This increased blood flow can stimulate the production and differentiation of hematopoietic stem cells into blood cell precursors.
Exercise can enhance the body’s oxygen requirements. More oxygen can help stimulate the production of red blood cells.
Exercise can change hormone levels that affect the hematopoietic system. For example, regular movement can increase erythropoietin levels, a hormone that stimulates the production of red blood cells.
Exercise can also increase growth hormone and testosterone. These anabolic hormones can contribute to the production and differentiation of blood cell precursors.
Exercise can improve bone density. Dense bones are important for maintaining a healthy hematopoietic system. The bone marrow is the site of hematopoiesis. Maintaining a healthy bone marrow environment is necessary for the production and function of blood cells.
The effects of exercise on hematopoietic stem cell transplantation have been studied for a long time. All studies show the benefits of exercise on the hematopoietic system.
For example, this review paper in Nature states, “Up to May 2007, fifteen published studies have examined physical exercise interventions in the context of hematopoietic stem cell transplantation, with no study reporting any unexpected or negative effects.”
Conclusions
Getting essential nutrients is the most critical step for forming red blood cells and its critical component, hemoglobin. Lacking essential nutrients can lower the number of hemoglobin and cause energy deficiency in cells, tissues, organs, and systems.
Restorative sleep is crucial for maintaining a healthy hematopoietic system by regulating necessary hormones. Sleep deprivation can cause elevated cortisol levels and oxidative stress, which may negatively affect the hematopoietic system by suppressing its production.
Exercise is beneficial for the hematopoietic system. It can increase blood flow to the bone marrow, strengthen bones, enhance oxygen requirements that stimulate red blood cell production, and improve hormones affecting the production of blood cells.
A healthy diet, sleep, and exercise might also lower oxidative stress and chronic inflammation and reduce the need for anti-inflammatory medication, which can cause side effects on the hematopoietic system, such as internal bleeding that might cause anemia.
Here are the key takeaways of this story.
Takeaways
1 — Get essential nutrients and adequate calories from whole foods.
2 — Address nutritional deficiencies with the help of a dietitian or nutritionist who can provide you with a personalized diet.
3 — If you cannot get essential micronutrients from food, consider supplementing them with support from qualified professionals.
4 — Move the body regularly and joyfully.
5 — Get nightly restorative sleep, rest, and recover timely.
6 — Manage stress with mindfulness practices and working in a flow state.
7 — Fix chronic inflammation, understand the potential side effects of anti-inflammatory medication on the hematopoietic system, and seek help from your physician to lower their use.
8 — Educate yourself on the signs of anemia and have your family physicians check your hemoglobin levels and nutrient deficiencies.
9 —If you feel symptoms, ask for a referral to a hematologist (blood specialist) for further evaluation, timely diagnosis, and treatment.
Here are 7 Reasons You Have No Energy.
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