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Worldwide, anaemia is a serious public health problem, with pregnant women, babies and children most affected. In fact, it’s the most common nutritional deficiency in the world.
And yet it’s something that can be managed effectively with a healthy diet and good care from a doctor.
If you feel tired and weak, it’s worth brushing up on your anaemia knowledge, and to take steps to prevent and treat the condition. If you don’t, it could lead to serious heart problems, pregnancy complications, and growth problems. Plus, it may have a significant impact on your productivity levels. In children, it could also mean poor concentration, and lower scores and grades.
Step 1: Understand the relationship between anaemia and food
Iron deficiency is the most common cause of anaemia; and the most common cause of iron deficiency is chronic blood loss. This is usually due to excessive menstruation; or bleeding into or from the gut as a result of a peptic ulcer, gastritis, haemorrhoids; or, in children, worm infestation.
An increased demand for iron, for instance during pregnancy – to support the growth of the foetus – or in children undergoing rapid growth spurts, can also cause iron-deficiency anaemia.
Too little iron in the red blood cells means that less oxygen is carried to the muscles, brain and other organs. The symptoms of chronic iron deficiency anaemia include:
• Tiredness
• Weakness
• Shortness of breath
• A fast heartbeat
Step 2: Adopt healthy habits
The next step in overcoming anaemia is to adopt a healthy lifestyle. This involves the following:
• Identify the underlying cause of iron-deficiency anaemia and, if possible, treat it. (For instance, use the Pill or other medication to curb heavy menstruation.)
• Treat the iron deficiency by eating iron-rich foods and using iron supplements or injections.
• Follow a well-balanced diet.
Step 3: Follow an iron-rich diet and supplement if necessary
Make sure you know exactly what to eat and how to supplement with iron:
The dos
1. One of the most important steps in combating anaemia is to eat more iron-rich foods. The very best sources of iron that’s easily absorbed by the human body are:
• Meat (especially organ meats like liver and kidneys)
• Fish
• Eggs (especially the yolk)
• Cheese
• Commercial breakfast cereals. These are fortified with easily absorbable iron and can therefore make a helpful contribution.
2. Vitamin C improves iron absorption. Have a glass of fresh orange juice with your breakfast, which could contain egg, breakfast cereal, or a bit of fried liver.
3. You also need folic acid to assist in preventing anaemia. Folic acid is mainly found in green leafy vegetables, but you can also take a supplement if necessary.
4. Iron supplementation may help a lot. Iron sulphate tablets such as ferrous sulphate, taken in a dose of 300mg three times a day, are recommended. A dose of 300mg once or twice a day may be effective to prevent mild iron deficiency. The tablets should be taken between meals, as iron is absorbed better on an empty stomach. However, this form of iron has side effects, such as bloating, fullness and sometimes stomach pain, and taking the tablets with meals may help to alleviate these side effects. Ferrous gluconate or ferrous lactate may have fewer side effects.
Your doctor may also administer iron injections, depending on how severe your iron deficiency is.
The don’ts:
1. Don’t go on a vegetarian diet without consulting your doctor and/or dietician.
2. Avoid iron-containing cocktails of vitamins since these generally don’t contain enough iron and are expensive.
3. Drugs that reduce acid production by the stomach such as cimetidine (Tagament) may impair iron absorption. These tablets should therefore not be taken simultaneously.
4. There are no quick fixes. It’s necessary to continue iron therapy for four to six months to correct the anaemia and replenish your iron stores.
- (Health24, November 2014)
