Living a healthy lifestyle can contribute to many beneficial aspects of our lives, including lowering hematocrit levels. Hematocrit is the percentage of red blood cells in the body and is an important indicator of overall health. High hematocrit levels are often associated with a greater risk of cardiovascular disease, stroke, and certain types of cancer. To ensure a healthy hematocrit level, there are several lifestyle changes you can make that will help lower your hematocrit levels naturally.
What is Hematocrit?
Hematocrit is the volume of red blood cells in the body. It is measured as a percentage of the total volume of blood. A hematocrit level of 40-50% is generally considered to be in the normal range, although a person’s ideal hematocrit level may vary based on age, gender, and overall health.
What Causes High Hematocrit Levels?
High hematocrit levels can be caused by a variety of factors. These include smoking, excessive alcohol use, dehydration, and certain medications. People with high levels of iron in their diet may also be at risk for higher hematocrit levels. People who live in high-altitude environments may also experience higher hematocrit levels due to the body’s increased production of red blood cells.
How to Lower Hematocrit Levels Naturally
If you have high hematocrit levels, there are several lifestyle changes you can make to lower them naturally.
1. Exercise Regularly
Regular exercise can help lower hematocrit levels by improving circulation and increasing oxygen delivery to the red blood cells. Aim to get at least 30 minutes of moderate-intensity exercise each day.
2. Quit Smoking
Smoking increases the risk of high hematocrit levels due to the nicotine and carbon monoxide in cigarettes, which reduce the oxygen in the blood. If you smoke, quit as soon as possible to reduce your hematocrit levels.
3. Reduce Alcohol Intake
Excessive alcohol consumption can also lead to high hematocrit levels. If you drink alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men.
4. Increase Fluid Intake
Dehydration can increase hematocrit levels, so it’s important to drink plenty of fluids throughout the day. Aim to drink at least eight 8-ounce glasses of water or other non-alcoholic beverages each day.
5. Limit Iron Intake
Eating a diet high in iron can also lead to high hematocrit levels. Avoid eating too much red meat and other iron-rich foods, such as dark green leafy vegetables, legumes, and whole grains.