5 Easy Ways to Tackle Anemia Yourself, Backed by Science
Do you always feel tired and lethargic no matter how much sleep you get? If yes, then you might be suffering from anemia. Deficiencies of iron, folate, and vitamin B-12 are major causes of anemia. Nowadays, anemia is common due to a lack of a balanced diet. But hey, it’s not too late; in this article we’ll explore how you can solve it without medical interventions.
1. Breakfast
I’m sure you’ve heard about breakfast’s importance your entire life but did you ever give it the importance it deserves? A study published by the International Journal of Pharma Medicine and Biological Sciences concluded that teenagers who skip breakfast are 2 times more likely to develop anemia than those who do not. So whenever you feel too lazy to have breakfast, just think about the difference it would make in the long run.
2. 3 Meals a Day
It’s no science that if you eat less you get fewer nutrients. If you look deeper into this concept, there is a positive relationship between meal skipping and anemia in a research paper for school-going girls in West Java, Indonesia. Additionally, Skipping dinner significantly lowered the energy levels of the participants in the study, which is one of the main symptoms of anemia. Next time when you think of doing that intermittent fasting… think twice!
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3. Protein
If you’re taking enough iron but missing out on nutrients that help in iron absorption, it may sound harsh, but it’s of no use. Protein helps to transport iron, which results in the production of red blood cells and prevents ‘iron transport disorder’. So if your protein intake is low, although your iron intake is sufficient, your body still may not be able to benefit from the nutrients that it receives.
4. Fruits
Many of us often forget to consume fruits due to a busy lifestyle. As hard as it may be, it is difficult to have a balanced diet without fruits. A report in 2005 by the Nutritional Guidelines for Americans, suggests no less than 2 portions of fruits a day is sufficient for a balanced diet. Especially, fruits containing Vitamin C hold big importance in this context. It improves iron absorption and helps in our ultimate goal of getting rid of Anemia.
5. Water Intake
Last and most important, drinking enough water! Yes, do not undermine the value of water for the human body. Drinking 2 Liters of water can increase your blood cell count, hematocrit levels, and hemoglobin within 2 weeks! Ensure a consistent habit of drinking water and you can almost reach your goal.
Final Words
If you’ve reached this part it means you’re sincerely dedicated to improving your condition and we’re all rooting for you. All of the points above call for a lifestyle change; a change in your choice, timing, frequency of meals, and of course, water intake. You just need to be consistent, motivated, and patient. Best of Luck!
