Prevent Anemia

Anemia is a medical condition in which healthy red blood cells dip below normal limits. Anemia prevents your body from carrying adequate oxygen to your tissues and can make you feel weak and tired. There are many different kinds of anemia, including iron-deficiency anemia or sickle cell anemia that require different types of treatment. Anyone can get anemia, though women, strict vegans, people with poor diets, and people with chronic diseases are at a higher risk. Depending on the type of anemia, you can prevent and may even be able to cure anemia through diet or by taking supplements.

Steps

Know the Symptoms and Risks for Anemia

1. Be aware of your risk. Iron and vitamin deficiency anemia are two of the most common forms of anemia and are caused by either a shortage of iron or Vitamin B12 and folate in your body. Almost any person can get iron or vitamin deficiency anemia, so being aware of your risk can help you prevent it. The following conditions may cause a shortage of iron, vitamin B12, or folate and lead to anemia:
   • Vegans who don't eat animal products or people with a poor diet
   • Excessive blood loss from heavy menstrual bleeding, surgery, or other trauma
   • A gastric ulcer
   • Cancer, especially intestinal cancer
   • Polyps or other diseases, such as or Crohn’s or celiac disease, of the digestive tract
   • Prolonged use of aspirins or NSAIDS
   • Pregnancy
   • Insufficient iron, vitamin B12, or folate consumption in your diet
2. Identify the symptoms of anemia. The signs of anemia don't show up immediately, or they may be mild. Be aware of these symptoms:
   • Fatigue
   • Weakness
   • Dizziness
   • Headache
   • Numbness or coldness in your hands and feet
   • Low body temperature
   • Pale skin
   • Rapid or irregular heartbeat
   • Shortness of breath
   • Chest pain
   • Irritability

Avoiding Iron or Vitamin Deficiency Anemia

1. Treat underlying conditions. In some cases, you may have a medical condition that requires more than eating well and increasing nutrients. If you have an underlying condition that predisposes you to anemia, get treatment instead of trying to prevent anemia on your own.
   • See your doctor to discuss treatment options, including nutritional therapy.
2. Ingest iron supplements. To ensure that you're getting sufficient iron, consider taking over the counter iron supplements. You can take this as a single supplement or part of a multivitamin, which may lessen your risk for developing anemia.
   • You need anywhere from 8-18 mg of iron per day to keep your iron at normal levels. Consider taking slightly more if you are anemic or concerned about developing it.
   • Women require more (up to 15-18 mg), because of menstruation. Pregnant women need at least 27 mg and lactating women 9-10 mg.
   • You can get iron supplements at most pharmacies and health food stores.
3. Eat a diet rich in iron. Make sure that you get enough iron through nutritious, whole foods. Eating iron-rich foods can help prevent anemia.
   • Meats and shellfish are an excellent source of iron. Red meats, such as lean beef or beef liver and shellfish, such as clams, oysters and shrimp are excellent choices.
   • Beans and legumes, such as lentils and green peas are high in iron.
   • Leafy greens, such as spinach, kale, and collard greens contain high amounts of iron.
   • Consider eating iron-fortified cereals for breakfast or a snack as a way to get more iron in your diet.
   • All of the iron-rich animal products also contain Vitamin B12, which can also help prevent anemia.
4. Increase your Vitamin C and folate intake. The presence of vitamin C and folate can help the body absorb iron more efficiently. Incorporating more foods containing Vitamin C and folate or taking a supplement for these nutrients can help minimize your risk for anemia.
   • Foods such as peppers, kale, broccoli, citrus fruits, strawberries, pineapple, and spinach contain Vitamin C.
   • You can get folate through many of the same foods including citrus fruits and dark, leafy greens. You can consume additional folate through bananas, fortified breads and cereals, and legumes.
   • Consider taking Vitamin C and folate supplements or a multivitamin to help you get enough of these nutrients. Getting them through whole foods is preferable, but in some cases this is not possible.
5. Consume foods containing vitamin B12. Consume whole foods that contain Vitamin B12, which is found naturally in animal and soy products. Making sure you get enough Vitamin B12 may not only help you prevent anemia, but can also help your body absorb iron more efficiently. Consider incorporating some or all of the following foods into your diet:
   • Fish: try salmon, trout, and tuna
   • Shellfish: try clams and oysters
   • Eggs
   • Dairy products: try cheese and yogurt
   • Fortified cereals
   • Soy products: try soy milk, edamame, and tofu
6. Take B12 and folate supplements. If you're having trouble getting enough B12 or folate through food, consider taking pill supplements or getting a shot from the doctor. This may help you get plenty of Vitamin B12 and prevent you from developing anemia.
   • It's very difficult to get enough B12 through supplements alone, so supplements should ideally be taken in conjunction with a diet high in vitamin B12.
   • You need .4 mcg to 2.8 mcg of B12 per day, depending on your age and if you are pregnant or nursing.
   • You can get B12 supplements at most pharmacies and health food stores.
   • Folate, which is a B vitamin, is often combined with B12 in the same supplement. You can also find stand-alone folate or take it as part of a multivitamin.
   • Adults generally need 400 mcg. Pregnant women and lactating women will need more. The dose varies with younger ages.
7. Get a B12 prescription. Your doctor can supplement Vitamin B12 with a gel or injection. You will need a prescription for both, so make an appointment with your doctor to discuss your options.
   • This is a good option if you are struggling to get B12 through food or over the counter supplements or you have a severe vitamin B12 deficiency.
8. Cook using iron pots and pans. There is some evidence that using cast iron cookware can increase your iron intake. Consider investing in a cast iron skillet to help boost the amount of iron you consume in your diet.
   • Small amounts of iron leach into food as it cooks, giving you a healthy, if small, dose of iron that doesn't affect the taste of your meals. This can be a useful trick if you don't like eating red meat.
   • A good cast iron skillet will last the rest of your life, so it's worth the small investment.
9. Check your medications. Certain medications can make people more prone to developing anemia. If you're on medications that may put you at risk, ask your doctor whether there's an alternative medication that will do the job without causing you to become anemic. The following medications may lead to anemia:
   • Cephalosporins
   • Dapsone
   • Levodopa
   • Levofloxacin
   • Methyldopa
   • Nitrofurantoin
   • Nonsteroidal anti-inflammatory drugs (NSAIDs), especially if used frequently
   • Penicillin and its derivatives
   • Phenazopyridine (pyridium)
   • Quinidine

Dealing With Other Types of Anemia

1. Learn that some anemia cannot be treated with diet. Unfortunately, some types of anemia are not preventable or treatable with diet. If you have an underlying medical issue or a blood disease that prevents your body from producing red blood cells, you won't be able to avoid anemia on your own. Seeking medical help to understand and treat the disease is the best way forward.
   • Anemia that is not preventable can be congenital or caused by a number of conditions including: chronic disease, bone marrow disease, sickle cell and aplastic anemia, and thalassemia.
2. Treat anemia by addressing underlying medical issues. Some diseases prevent the body from making the correct number of red blood cells. The most common of these is kidney disease. If you have a disease that makes you prone to anemia, consulting your physician for appropriate treatment is absolutely necessary.
   • If you have anemia from an intestinal condition such as Crohn’s or Celiac, you will need to speak to your doctor and develop an effective treatment plan.
   • If you have aplastic anemia or anemia caused by cancer, you may need a bone marrow transplant to help your body produce more red blood cells.
   • If you have hemolytic anemia, you may need to avoid certain medications and take immunosuppressant drugs to boost your red blood cell count.
   • Eating a lot of iron and avoiding situations that may cause injury could also help.
3. Undergo treatment for anemia caused by blood diseases. In some cases, anemia is inherited in the form of a blood disease. Knowing that you or family members have the disease is the important first step to getting proper treatment and managing the condition. The following blood diseases cause anemia:
   • People suffering from sickle cell anemia have red blood cells shaped like sickles, which makes the cells prone to getting stuck in blood vessels and blocking blood flow. Sickle cell anemia can be very serious and very painful if not treated.
   • Thalassemia causes the body to make less hemoglobin than normal, leading to anemia.
   • Aplastic anemia causes the body to stop making enough new blood cells, including red blood cells. This can be caused by outside factors like certain cancer treatments, exposure to toxic chemicals, drugs, infections, and other causes.

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Sources and Citations

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