Saturday, 21 July 2012
How to Prevent Anemia?
Anemia, one of the more common blood disorders, occurs when the level of healthy red blood cells (RBCs) in the body becomes too low. This can lead to health problems because RBCs contain hemoglobin, which carries oxygen to the body's tissues. Anemia can cause a variety of complications, including fatigue and stress on bodily organs.
Anemia can be caused by many things, but the three main bodily mechanisms that produce it are:
- excessive destruction of RBCs
- blood loss
- inadequate production of RBCs
Among many other causes, anemia can result from inherited disorders, nutritional problems (such as an iron or vitamin deficiency), infections, some kinds of cancer, or exposure to a drug or toxin.
Iron is a highly important component in the human body that helps it function properly. Iron deficiency can sometimes be fatal. The following are some of the signs of iron deficiency anemia:
1. Fatigue: Fatigue is one of the most common and easily identifiable signs of iron deficiency anemia. Hemoglobin carries oxygen to the tissues. However, lack of hemoglobin, which is rich in iron, means that the body's ability to carry oxygen to the tissues is reduced, resulting in a state of extreme tiredness and fatigue. Signs of iron deficiency in children are lack of endurance during physical activity and a state of tiredness.
2. Shortness of breath or palpitation: If the process of transfer of oxygen to the tissues does not function properly, the heart has to work harder, resulting in shortness of breath and fatigue. The patient looks weak and experiences quick changes in heart rate or palpitation. Lack of endurance during exercise and increased palpitation are common signs of an iron deficiency.
3. Paleness: Paleness is one of the easily recognizable signs of iron deficiency anemia. A person who lacks the required number of red blood cells which carry oxygen to different parts of the body looks pale. More than normal blood loss during menstruation can lead to iron deficiency in women.
4. Pica or Pagophagia: Is a state in which the patient experiences extreme craving for the consumption of unusual products such as non-food items. Patients might develop a craving for ice, paint, cement, sand, or starch. Patients often experience a state of compulsive ice consumption -- one of the leading signs and symptoms of iron deficiency. A patient afflicted with Pagophagia craves iced drinks or ice.
5. Alopecia or hair loss: Alopecia is one of the most noticeable signs and symptoms of iron deficiency. Though other factors also contribute to alopecia, it is commonly associated with an iron and zinc deficiency. Excessive hair loss or baldness can indicate iron deficiency anemia. Adequate doses of iron will help control hair loss considerably.
Whether anemia can be prevented depends on its cause. Currently, there is no way to prevent anemia due to genetic defects affecting the production of RBCs or hemoglobin.
However, you can help prevent iron deficiency, the most common form of anemia. Before following any of these suggestions, be sure to talk them over with your doctor:
- Cow's milk consumption. During the first 6 months of life, babies are usually protected against developing iron deficiency by the stores of iron built up in their bodies before birth. But after month 6, they often don't get enough iron through breast milk alone or regular cow's milk (which contains less iron than fortified infant formula). Regular cow's milk can cause some infants to lose iron from their intestines, and drinking lots of it can make a baby less interested in eating other foods that are better sources of iron. For these reasons, regular cow's milk is not recommended for children until they reach 1 year of age and are eating an iron-rich diet. In addition, they should not drink more than 24-32 ounces (709-946 ml) of milk each day. If you can't get your child to eat more iron-rich foods, speak with your doctor about giving your child an iron supplement.
- Iron-fortified cereal and formula. These products can help ensure that your baby is getting enough iron, especially during the transition from breast milk or formula to solid foods.
- Well-balanced diet. Make sure that your kids regularly eat foods that contain iron. Good choices include iron-fortified grains and cereals, red meat, egg yolks, leafy green vegetables, yellow vegetables and fruits, potato skins, tomatoes, molasses, and raisins. If your child is a vegetarian, you'll need to make an extra effort to ensure sufficient iron sources because iron found in meat, poultry, and fish is more easily absorbed than iron found in plant-based and iron-fortified foods. Also, be aware that certain food combinations can inhibit or promote absorption of iron. For example, drinking coffee or tea (including iced tea) with a meal can significantly lower the amount of iron absorbed. On the other hand, vitamin C helps the body absorb iron.
Anemia is a condition in which the body does not have enough healthy red blood cells. Red blood cells bring oxygen to body tissues.
There are many types of anemia. Iron deficiency anemia is a decrease in the number of red blood cells in the blood due to a lack of iron.
Causes
Iron deficiency anemia is the most common form of anemia. You get iron through certain foods, and your body also reuses iron from old red blood cells.
Iron deficiency (too little iron) may be caused by:
- An iron-poor diet (this is the most common cause)
- Body not being able to absorb iron very well, even though you're eating enough iron
- Long-term, slow blood loss -- usually through menstrual periods or bleeding in the digestive tract
- Rapid growth (in the first year of life and in adolescence), when more iron is needed
Babies are born with iron stored in their bodies. Because they grow rapidly, infants and children need to absorb an average of 1 mg of iron per day.
Since children only absorb about 10% of the iron they eat, most children need to receive 8-10 mg of iron per day. Breastfed babies need less, because iron is absorbed 3 times better when it is in breast milk.
Cow's milk is a common cause of iron deficiency. It contains less iron than many other foods and also makes it more difficult for the body to absorb iron from other foods. Cow's milk also can cause the intestines to lose small amounts of blood.
The risk of developing iron deficiency anemia is increased in:
- Infants younger than 12 months who drink cow's milk rather than breast milk or iron-fortified formula
- Young children who drink a lot of cow's milk rather than eating foods that supply the body with more iron
Iron deficiency anemia most commonly affects babies 9 - 24 months old. All babies should have a screening test for iron deficiency at this age. Babies born prematurely may need to be tested earlier.
Symptoms
- Blue-tinged or very pale whites of eyes
- Blood in the stools
- Brittle nails
- Decreased appetite (especially in children)
- Fatigue
- Headache
- Irritability
- Pale skin color (pallor)
- Shortness of breath
- Sore tongue
- Unusual food cravings (called pica)
- Weakness
Note: There may be no symptoms if anemia is mild.
Treatment
Treatment involves iron supplements (ferrous sulfate), which are taken by mouth. The iron is best absorbed on an empty stomach, but many people need to take the supplements with food to avoid stomach upset. Another way to increase iron absorption is to take it together with vitamin C.
If you cannot tolerate iron supplements by mouth, you may get iron by injection into a muscle or through a vein (IV).
Milk and antacids can interfere with iron absorption and should not be taken at the same time as iron supplements.
Iron-rich foods include raisins, meats (especially liver), fish, poultry, egg yolks, legumes (peas and beans), and whole-grain bread.
Foods for All Deficiency Anemias (especially iron, folate, and B12)
No food in itself contains enough iron to treat iron deficiency anemia. An average-sized person with anemia would have to eat at least a ten-pound steak daily to receive the therapeutic amounts of iron needed to correct the condition. However, foods can help maintain health and aid supplementation.
The heme form of iron is more readily absorbed by the body; but, since it is found only in meat, it is not an option for vegetarians. The iron found in plant foods is a non-heme iron and, therefore, harder to absorb. In order to utilize this type of iron, consuming foods rich in vitamin C at the same time will greatly improve the absorption rate of iron since vitamin C converts non-heme iron into the usable form. Cooking in an old-fashioned iron skillet is said to help put some iron back into the diet, but this is debated.
Beetroot juice, made from raw beets, is an especially good addition to any green drink. Beetroot juice contains phosphorus, sodium, magnesium, calcium, iron, and potassium, as well as vitamins A and C, niacin, folic acid, and biotin. When these nutrients are captured in a juicing process, they remain in a form that is much easier to assimilate than synthetic nutrients. For many years in Europe, beetroot has been used as a treatment for cancer. Specific anti-carcinogens are bound to the red colouring compounds, which supposedly help to fight against cancer. As far as the anemic is concerned, beetroot increases the uptake of oxygen by as much as 400 percent.
Blackstrap molasses contains the iron and essential B vitamins necessary for red cell production.
Brewer's yeast is a good source of B vitamins -- just one way to include these nutrients in the diet, especially if there is folate- or B12-deficiency anemia present. Brewer’s yeast also comes in a fortified or vegetarian formula that includes the elusive vitamin B12. It mixes well in nutritious blender drinks, where other nutritional supplements can also be added.
Curry powder is a rich source of iron. Be aware, however, that there is a myriad of recipes for curry powder, so how much iron is actually in curry is anyone's guess; but it usually runs around 50-60 mg of iron per 100 grams.
Fermented foods like miso, tempeh, and bean pastes are rich sources of iron, as well friendly bacteria necessary for vitamin absorption.
Green foods and drinks are essential for anemia sufferers. They are rich in folic acid; and many of them are also rich in iron, particularly watercress, dandelion leaves, and the brassicas (cabbage family). Although beet greens and spinach are also rich in iron, they are also high in oxalic acid, which prevents minerals from being utilized by the body. Therefore, these foods should be eaten sparingly. Eating foods rich in vitamin C will help significantly in the absorption of the type of iron found in vegetables. Other vegetables which are especially beneficial for the anemic include parsley, green pepper, carrots, kale, and asparagus.
Herbs: Herbalists consider nettle (Urtica dioica) as a nutritious plant source of iron, as well as vitamin C, chlorophyll, and other minerals, and is an effective supplement in the treatment of iron-deficiency anemia. Other herbs that are also good are alfalfa, bilberry, cherry, dandelion, goldenseal, grape skins (only organic, as others are loaded with chemicals), hawthorn berry, mullein, Oregon grape root, pau d'arco, red raspberry, shepherd's purse, and yellow dock. Mothers can profit from drinking Rooibos tea during pregnancy and breast feeding when the baby's iron levels are likely to become depleted. Do not take goldenseal or Oregon grape root during pregnancy, and use only under supervision if there is a history of cardiovascular disease, diabetes, or glaucoma.
Highest levels: Food that contain the highest iron content (over 5 mg per average serving) are: kidney and pinto beans, liver (eat only from organically raised animals; otherwise, it will contain all the toxic waste the animal has stored), blackstrap molasses, rice bran, raw beet greens (but not the roots), mustard greens, lentils, dried peaches (organic only), and prune juice.
Moderate levels: Foods with moderately high iron content (3-5 mg) include cooked dried unsulfured apricots, cooked beet greens, dates, very lean meat (organically raised), lima beans, chili, cooked spinach, and dry and fresh peas. Spirulina, or blue-green algae, has been used successfully to treat anemia. The standard dose is 1 heaping teaspoon daily. Sea vegetables are rich sources of iron.
Supplements
- A good multi-vitamin and mineral supplement taken daily can help prevent and/or combat anemia.
- B complex deficiencies are probably the second leading cause of nutritionally caused anemias. Taking all of the B vitamins is vital since supplementing only one can bring about a deficiency in one or more of the others. Therefore, if anemia results from folate or a B12 deficiency and supplements have to be taken, it is wise to include a vitamin B-complex capsule as well, but generally nothing more than 50 mg per day unless otherwise stated by your health care provider.
- Since vitamin C aids in the absorption of iron and helps strengthen the blood vessels, the suggested amount of supplement, in addition to the foods high in the nutrient, is 500 mg. twice daily.
- Copper acts as a catalyst in the formation of hemoglobin and the copper-binding protein, ceruloplasmin, plays a major role in the distribution of iron throughout the body, especially to the brain. Studies of patients with dementia were found to have inadequate levels of ceruloplasmin.
- Calcium helps to regulate the timing release or intake of iron into the RBC, thus affecting its lifespan. Since calcium also competes for the same absorption sites as iron, zinc, and copper, deficiencies of these minerals can occur if one consumes great amounts of calcium. When taken supplementally, calcium should be taken separately at bedtime. The best form is calcium citrate or gluconate rather than carbonate since carbonate is the same as common chalk.
- Zinc deficiencies are often seen in alcoholics, sickle cell patients, diabetics, and those with such bowel disorders as Crohn’s disease or short bowel syndrome. Zinc influences several aspects of vitamin A metabolism and a vitamin A deficiency is often seen in people with iron deficiency anemia. Taking too much, however, can also contribute to anemia; therefore, the key is moderation. Doses greater than 150 mg per day can result in sideroblastic anemia or iron deficiency, mainly because it interferes with copper absorption. Since a deficiency is just as bad as an overload, the optimal ratio of zinc to copper is 10:1, that is, 10 milligrams of zinc to one milligram of copper.
Unsulfured dried fruits are a rich source of iron, as well as B vitamins. However, because they are also high in fructose, eating too many at a time is not adviseable, but adding them to cereals or fruit drinks should provide as much iron and other nutrients as one needs in a day.
for School-Aged Children
| Age (Years) | Iron Intake (mg/day) |
4-8 | 10 |
9-13 | 8 |
14-18 | 11 (boys) 15 (girls) |
Cereal Brand (TM) | Iron Content per Serving (1 cup) |
Rice Krispies | 9.6 mg |
Frosted Flakes | 9.1 mg |
Cheerios | 8.9 mg |
Corn Flakes | 8.1 mg |
Kix | 7.7 mg |
Lucky Charms | 6.4 mg |
Golden Grahams | 6.0 mg |
Froot Loops | 4.2 mg |
HEALTH IS WEALTH
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