EXERCISING WITH ANEMIA:

Getting Started

Hey everybody! I hope you all like what I’ve been blogging about so far! :) This post today will be regarding on how anemia patients can also participate in workouts and exercise too.

Basically, before you begin the exercise programme, it is highly recommended that you talk with your health care practitioner and ask for specific programming recommendations. It is also highly advisable that you take all medications as recommended by your physician.

After confirming with your physician, you can now begin your workout! The primary goal of your program is to improve endurance. Choose activities that you enjoy and will do on a regular basis. One very good example would be yoga.

One reason as to why I chose Yoga was because intense exercise can be even more of an issue for the most common form of anemia that is caused by an iron deficiency. Heavy exercise can increase iron demands by 1 to 2 milligrams per day. 

This can magnify the condition. Iron loss through sweat, blood loss, or the breakdown of red blood cells from foot striking in exercise may increase the need for iron. 

Therefore, as yoga not only addresses the chronic anemia but also strengthens the immune system to fight a whole lot of other diseases, it is therefore most useful. 

Besides that, the breathing exercises done during Yoga (Ujjayi, Suryabhedana, Anuloma Viloma and Kapalbhatti) helps to increase the circulation of blood and improve the functioning of the entire circulatory system, and will surely help the anemia patient in the long run.

Here are some links that you should definitely check out!

http://m.youtube.com/watch?v=v7AYKMP6rOE

http://m.youtube.com/watch?v=hIFB6xJilBs

http://m.youtube.com/watch?v=hIFB6xJilBs

So what are you waiting for? Get started on your Yoga Exercises today! :)

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HELPING AN ANEMIC FRIEND/LOVED ONE:

It is not easy to be an anemic patient. I know that it is very frustrating for the anemic patients, and they often lament why they had to be the unlucky one to contract anemia. Therefore, I am dedicating this post to the family members and friends of people with anemia, in order to help them get a better understanding of how to help their loved ones and make their days better :)

As a friend of someone with anemia, I have personally seen my friend turn from a really cheery girl into a depressed and gloomy person. I have often tried to help her and make her smile. It gets frustrating at times, but I try my best to understand her and put myself in her shoes. There are some methods listed below to let everyone know how to help anemic patients, I have tried some of these methods and it’s been proven to be really useful :)

TIPS FOR HELPING YOUR LOVED ONES <3 :

1. Maintain a warm and caring relationship free from hostility and tension

2. Learn to cope with the hardships a depressed person can impose such as the tendency to be lured into destructive criticism

3. Learn what depression is--a clinical disorder that is not something someone turns "on" or "off" and may be triggered by an event but becomes a brain chemistry disorder separate from that event.

Bonus tip! : You can order this book called Contagious Emotions: Staying well when your loved one is depressed, by Ronald Podell. It offers insightful advice for how to cope with your loved one who has depression and so much more! Definitely worth a read!  

TIPS FOR YOURSELF <3 :

1.    As a family member or friend of a person who is experiencing depression because of anemia, it's important to look after yourself too. Make sure you spend time to unwind and do things you enjoy.

2.    It may be helpful to talk to your friends or family members about how you're feeling in your role as a carer. If you're having trouble coping and don't feel comfortable talking with the people you know, talk to a counsellor.

3.    If you're living with, or caring for, someone who is experiencing depression or anxiety, you may feel isolated sometimes and friends or other family members may not understand the position you're in. Try talking to people who are in a similar situation or seek out services that provide education and support for carers of people with mental health conditions.

It isn’t always easy to help the depressed person get treatment, but it can be done, and helping can make you both feel better. Hopefully these tips that I shared will be of great use! :) Do stay tuned for more posts about anemia! Thanks for the support so far!

An Anemic's Diet

Did you know that Iron deficiency anemia is the most common nutritional disorder in the world? It can leave you feeling tired, decrease your ability to concentrate and lower your immune function. However, by following this special diet for patients who suffer from anemia, this can help to make things better!* :) This special diet has been certified and the needs of the anemia patients will be well taken care of.  

THE ANEMIA DIET:

Basically, an anemia diet is a diet that increases your intake of iron-rich foods to reverse your deficiency. This diet is a prerequisite for any anemic patients.

It is vital for you to include foods that are rich in Vitamin B and Vitamin C in your diet apart from most important ingredient iron. Some examples of iron-rich foods include animal proteins, such as beef and chicken, which is easily absorbed by your body. 

Plant-based foods, such as spinach and legumes, and vitamin C rich foods, such as tomatoes and peppers, will definitely help your body to enhance its absorption.

BREAKFAST:

A high-iron breakfast meal may include 1 cup of instant oatmeal with 4 tbsp. of raisins served with 1 cup of orange juice. 

The vitamin C in the orange juice will help improve your absorption.

LUNCH:

For lunch, on your anemia diet you can have a roast beef sandwich made with a few slices of lean roast beef deli meat on two slices of iron-enriched bread.  

Sides such as 1 cup of sliced strawberries, carrot sticks and a container of low-fat yogurt can be included too!

DINNER:

A healthy dinner meal with foods high in iron consists of roasted chicken breast with a medium baked potato with 1 tsp. of margarine, 1 cup of cooked lima beans and steamed broccoli. 

The vitamin C in the baked potato and broccoli will help increase your iron absorption.

OTHER RECOMMENDED FOOD CHOICES (14):

The fourteen food items listed below have been proven to be effective in combating anemia! They are easily affordable and will definitely help the anemia patients! :)

1. Spinach 

Spinach is a very popular leafy vegetable that helps in preventing anemia. It will help in improving the overall health of your body. 

It is found out that half a cup of boiled spinach contains 3.2 mg of iron and this accounts for about 20 percent of the iron requirement for a woman’s body.

2. Beetroot 

Beetroot is known to be very effective in fighting anemia as it is filled with iron. It will help in repairing and reactivating your red blood cells. Adding beet-root in any form in your daily diet will help to easily fight anemia.

3. Red Meat 

There is rich iron content in lamb, beef and other red meats. It is said that the beef liver has more than 600 percent of your daily requirements of iron.

4. Peanut Butter 

Peanut butter is a rich source of iron. Try to include peanut butter in your daily diet. If you do not like the taste of peanut butter, you can also think of eating a handful or roasted peanuts everyday to fight anemia.

5. Tomatoes 

Vitamin C is the main ingredient in tomatoes. Tomatoes also contains Vitamins E and hence help in natural conditioning of the hair and skin.

6. Eggs 

Eggs are a rich source of proteins and contain a lot of antioxidants that will help in stocking up vitamins in the body when you are suffering from anemia.

7. Pomegranates 

One of the popular fruits that contain a rich source of iron and Vitamin C is pomegranates. It helps in improving the blood flow in your body and is also very effective in treating anemic symptoms like weakness, dizziness, exhaustion and even loss of hearing.

8. Soy Beans 

Beans are a great source of iron and vitamins. Soybeans are considered to be the beans that contain high iron content.

9. Whole Grain Bread 

A slice of whole grain bread is said to contain about six percent of the daily iron required for the body.

10. Nuts 

Nuts are a great source of iron and will help you to easily boost the iron levels in your body.

11. Seafood 

Fish will also help in preventing anemia as it contains iron. Some of the popular fatty fishes like salmon, tuna as well as sea foods like mussels and oysters are rich in iron.

12. Honey 

Honey is very good for the entire body. It contains a good amount of iron.

13. Peaches, Prunes and Raisins 

Peaches, raisins and prunes are found to be a rich source of iron.


14. Apple And Dates 

Apple and dates are also known to help in boosting iron levels in the body.

I sincerely hope that all readers have gotten a better idea of the recommended food choices for anemic patients and will recommend these to their friends who need it! Do keep posted about the next post as it will be up very soon! :)

* The above food choices are recommended ones, however, your daily iron needs vary depending on your age and sex. Consult with your doctor to determine how much iron you should be eating each day on your anemia diet. 

Introduction to Anemia

What Is Anemia?

Anemia is a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. Hemoglobin is a main part of red blood cells and binds oxygen. If you have too few or abnormal red blood cells, or your hemoglobin is abnormal or low, the cells in your body will not get enough oxygen. Symptoms of anemia -- like fatigue -- occur because organs aren't getting what they need to function properly. 

Anemia is the most common blood condition in the U.S. It affects about 3.5 million Americans. Women and people with chronic diseases are at increased risk of anemia. Important factors to remember are:

• Certain forms of anemia are hereditary and infants may be affected from the time of birth.

• Women in the childbearing years are particularly susceptible to iron-deficiency anemia because of the blood loss from menstruation and the increased blood supply demands during pregnancy.

• Older adults also may have a greater risk of developing anemia because of poor diet and other medical conditions.

There are many types of anemia. All are very different in their causes and treatments. Iron-deficiency anemia, the most common type, is very treatable with diet changes and iron supplements. Some forms of anemia -- like the anemia that develops during pregnancy -- are even considered normal. However, some types of anemia may present lifelong health problems.

-Adapted from WebMD on Understanding Anemia