UNDERSTANDING ANEMIA: CAUSES, SYMPTOMS, AND NUTRITION TIPS BY MADIHA

I am Madiha a nutritionist at The Kenko Life.

Anemia is one of the most common blood-related conditions worldwide. It occurs when your body doesn’t have enough healthy red blood cells to carry oxygen to tissues and organs. This lack of oxygen can leave you feeling tired, weak, and low on energy.

What is Anemia?

Red blood cells contain a protein called hemoglobin, which binds to oxygen and delivers it throughout the body. If your hemoglobin level is low or your red blood cell count is reduced, your body may not get the oxygen it needs, leading to anemia.

Common Causes of Anemia

• Iron deficiency – The most common cause, often due to poor diet, blood loss, or poor absorption of iron.

• Vitamin deficiency – Low levels of vitamin B12 or folate can also reduce red blood cell production.

• Chronic diseases – Conditions like kidney disease, infections, or cancer may interfere with red blood cell production.

• Genetic disorders – Sickle cell anemia and thalassemia are inherited conditions that affect hemoglobin and red blood cells.

Symptoms to Watch Out For

• Constant tiredness or weakness

• Pale or yellowish skin

• Shortness of breath, especially with activity

• Dizziness or headaches

• Cold hands and feet

• Brittle nails or hair loss

These symptoms can sometimes be mild, so anemia often goes unnoticed until it becomes severe.

Nutrition and Lifestyle Tips

The good news is that many cases of anemia, especially iron-deficiency anemia, can be managed through diet and lifestyle changes:

• Eat iron-rich foods: Include spinach, kale, beans, lentils, lean red meat, chicken, and fish.

• Boost absorption: Pair iron-rich foods with vitamin C (like citrus fruits, bell peppers, tomatoes) to enhance absorption.

• Don’t forget B12 and folate: Eggs, dairy, fortified cereals, and leafy greens are good choices.

Limit inhibitors: Tea, coffee, and high-calcium foods can reduce iron absorption if consumed with meals.

If you suspect you may have anemia, consult a healthcare professional for a proper blood test and diagnosis. Severe anemia may require supplements or medical treatment in addition to dietary changes.

Anemia is more common than many people realize, but with awareness and the right nutrition, it can be managed effectively. Prioritizing a balanced diet rich in iron, vitamins, and minerals can go a long way in preventing and treating anemia.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245