Anemia: Causes, Symptoms, and How to Boost Iron Levels Naturally

Are you feeling tired and weak all the time? You might be experiencing symptoms of anemia, a condition caused by a lack of healthy red blood cells to transport oxygen throughout your body. Anemia is a global health issue, and understanding its causes, symptoms, and prevention can help you take control of your health. 

What is Anemia ? 

Anemia occurs when your body doesn’t have enough red blood cells or hemoglobin to function efficiently. This leads to symptoms like fatigue, pale skin, and shortness of breath. It can be temporary or chronic, ranging from mild to severe.

Types of Anemia  

1. Iron Deficiency Anemia 

Iron deficiency anemia is the most common type of anemia, caused by a lack of iron in the body. The bone marrow requires iron to produce hemoglobin, and without sufficient iron, the body cannot produce enough hemoglobin for red blood cells. This condition is more prevalent among the following groups: 

• Those experiencing blood loss: Such as heavy menstrual bleeding, ulcers, cancers, or regular use of painkillers like aspirin. 
• Pregnant women: Due to increased iron needs during pregnancy. 
• Individuals with a diet low in iron: Especially those lacking iron-rich foods. 

2. Vitamin Deficiency Anemia or Pernicious Anemia 

Your body needs folate and vitamin B12 to produce healthy red blood cells. A lack of these nutrients in your diet or the inability to absorb vitamin B12 can lead to this type of anemia. 

Symptoms of Iron Deficiency Anemia 

• Pale skin and brittle nails 
• Fatigue and dizziness 
• Shortness of breath and heart palpitations 
• Cold hands and feet 

How to Prevent and Manage Anemia 

1. Include Iron-Rich Foods in Your Diet

• Animal sources: Chicken liver, lean beef, turkey, and fish like tuna. 
• Plant sources: Lentils, spinach, kidney beans, and soybeans. 

2. Boost Vitamin C Intake

Vitamin C helps your body absorb iron from plant-based foods. Include fruits like oranges, guavas, and strawberries in your diet.

3. Avoid Tea and Coffee with Meals 

Drinking tea or coffee during or immediately after meals can interfere with iron absorption. 

4. Exercise Regularly 

Physical activity improves blood circulation, enhancing oxygen delivery to tissues.

Iron Requirements by Age and Gender 

Quick Tips for Raising Hemoglobin Levels 

• Focus on iron and folic acid-rich foods. 
• Incorporate vitamin C into meals. 
• Avoid drinking calcium-rich beverages with iron supplements.