Anaemia, the most common health condition diagnosed in women! Iron deficiency or you may say shortage of haemoglobin in our blood is one of the very basic health conditions that a huge majority of women suffer from in the world. It can affect your hair, skin, your organs and your entire health if not taken care of in the right time. Anaemia is basically caused due to a nutritional deficiency along with a excessive blood loss. This is the reason why anaemia majorly affects women as compared to men.
If you are suffering from fatigue, pale complexion, dizziness or brittle nails, you need to get your blood haemoglobin checked. You may be suffering from anaemia. However, in order to be absolutely sure about it, you need to undergo a simple needle prick test which will ensure your blood haemoglobin levels. And, to prevent anaemia here is a list of tips that will help you fight anaemia and keep it at bay.
- Eat Food rich in Iron
Include veggies and food items that are rich in iron content. Mussels, lentils, liver, oysters, shrimp, beef, pumpkin seeds, canned beans, enriched pasta, cereals, clams, beetroot, etc. are just a few food items that are rich in iron. Make sure that you include any one of these into your diet if you want to prevent anaemia.
- Reduce Consumption of Tea/ Coffee
Drinking coffee and tea have a considerable effect on your blood iron level. According to studies, coffee and tea both prevent your body from absorbing the available iron. The polyphenols in them reduce the total amount of iron absorbed in our body. The reduction can be almost 70% (tea) and 40% (coffee). Thus, for people who are trying to prevent anaemia, drinking coffee and tea is a big No No!
- Iron Supplements
For women, iron supplements are a must, after puberty. It greatly helps in keeping you healthy and prevent anaemia. For girls under the age of 14 to 18 years, the ideal dosage is 15 mg while for women aged between 19 and 50, the requirement is about 3 mg. During pregnancy, this same amount increases to 22 mg. Thus, it is important for women to keep having iron supplements all their life.
- Prune Juice
Enriched with iron, try drinking prune juice everyday as a beverage. This is a better option especially for women who love to drink juices. It can give you 3 mg of iron per cup, which is a good quantity.
- Keep a check on your Menstrual Cycle
Women, due to their menstrual flow, as such are at a higher risk for suffering from anaemia. But, women who suffer from heavy bleeding during their periods suffer more from anaemia. However, according to studies, 2 to about 5 women with heavy period flow become anaemic. Thus, it is important that you keep a check on your menstrual cycle.
- Drink Orange Juice
Simply consuming iron rich resources is not enough in boosting your blood iron levels. It is equally essential that you increase your intake of Vitamin C as it helps the body absorb the iron that you consume from the food. Drinking orange juice of lemonade is a great way of enhancing your blood iron content.
- Cooking Method
When you are cooking your food, make sure that you use very little water. This will help in retaining the iron in the food. also make sure that the food is not over cooked. More water you add, more amount of iron is lost from the food and more amount of iron is tossed out when you discard the excess the water. Cook food at a proper temperature and with great care.