Explanation
Blood viscosity affects the transport and delivery of oxygen and nutrients to the body. This calculation is related to the flow of blood within the vessels. (source)
Low
Low viscosity in small blood vessels can stem from both physiological and nutritional factors. Physiologically, impaired endothelial function and reduced red blood cell deformability may contribute to decreased viscosity. Nutritionally, deficiencies in nutrients like omega-3 fatty acids and antioxidants can impact blood vessel health, potentially affecting viscosity. (source, source, source, source, source)
Optimization
Prioritize iron-rich foods: Consumption of iron has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Recommendation: Consume at least two servings of iron-rich foods weekly.
One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)
Avoid alcohol: Alcohol consumption is associated with decreased hematocrit. (source). Alcohol impairs the production of red blood cells by negatively affecting how bone marrow responds to erythropoietin, the hormone responsible for stimulating red blood cell production. (source) Alcohol can also directly damage the cell membrane of red blood cells and inhibit the absorption of folate and B vitamins, both of which are directly involved in healthy red blood cell formation. (source, source, source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with iron: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Recommendation: Supplement with at least 9 mg of elemental iron daily.
Prioritize eggs: Consumption of eggs has been shown to increase total protein. (source) Eggs are a complete source of protein that is broken down into amino acids, which leads to increased production of proteins. (source) Recommendation: Consume at least one egg daily.
Supplement with vitamin C: Vitamin C supplementation is associated with increased total protein. (source) Vitamin C is a potent antioxidant that combats the negative effects of reactive oxygen species, thereby preventing damage to liver cells and allowing them to metabolize and generate proteins, increasing protein concentrations in the body. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.
High
High viscosity in small blood vessels can result from hematological factors such as increased blood cell count, which can affect blood flow dynamics. Nutritionally, diets high in saturated fats and cholesterol, as well as inadequate hydration, may contribute to thicker blood consistency, potentially impacting circulation in small vessels. (source, source, source, source)
Optimization
Limit iron-rich foods: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Limiting consumption of iron will decrease hematocrit. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.
Avoid iron: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Limiting the consumption of iron will decrease hematocrit. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.
Supplement with Quercetin: Quercetin has been shown to decrease hematocrit levels. Quercetin can inhibit iron absorption in the body, resulting in decreased red blood cell count and hematocrit. (source, source, source) Recommendation: Supplement with at least 200 mg of quercetin.
Prioritize Proper Hydration: High protein levels may be a sign of dehydration. (source, source) Adequate fluid intake may help promote optimal hydration status and protein levels. Recommendation: Drink at least 0.5 oz of water per pound body weight per day.
Active recovery: Continuous, intense training has been shown to increase total protein. (source) Intense exercise is associated with an increase in inflammatory proteins. (source, source) Allowing the body time to recover between training sessions will aid in normalizing protein concentrations. Further, active recovery techniques aid in rehydration, thus promoting optimal hydration status and protein levels. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Supplement with electrolytes: Supplementation with electrolytes, particularly salt, has been shown to aid in hydration. (source) Electrolytes help regulate the movement of water into and out of cells, which promotes optimal fluid balance and hydration status, thus normalizing protein concentrations. (source, source, source) Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.
Associated Biomarkers
