The World Health Organization estimates that 40% of all children aged 6–59 months, 37% of pregnant women and 30% of women 15–49 years of age are affected by anaemia. Although specialists distinguish numerous causes of this condition, the most prevalent one seems to be iron deficiency anaemia. One of the most common, but also the most troublesome symptoms of anaemia is chronic fatigue and lack of energy. Usually, proper supplementation is enough to regain vitality and life force, which usually takes some time.
However, a diagnosis of anaemia does not have to mean spending entire days in bed. What are the best ways to regain energy and life satisfaction despite anaemia? Below we present ideas and strategies that will help you regain control of your life and make your days full of sunshine and various activities.
Anaemia And Choosing Appropriate Supplementation
One of the most common forms of anaemia is iron deficiency anaemia - iron deficiency may be the source of such unpleasant ailments as loss of energy, excessive sleepiness, lack of will to live, dizziness, headaches or nausea. When a specialist makes a diagnosis of iron deficiency anaemia based on a detailed interview and laboratory diagnostics, they should also recommend appropriate treatment, which includes, among others: increasing iron levels in the blood. However, if you suspect that you may suffer from iron deficiency before your doctor's consultation, you can perform a quick and effective test at home to make a pre-diagnosis.
Increasing the level of iron in the blood can be achieved in two ways: by using an appropriate diet rich in this element, and through well-tailored supplementation. When adjusting supplementation, the recommended dietary allowance (RDA) of iron for specific age groups should be taken into account. For example, for men aged 19-50 it is 8 mg a day, and for women as much as 18 mg. It is worth noting that different forms of iron in supplements contain varying amounts of elemental iron, so choosing the best form should always be discussed with a healthcare professional.
Boost Your Energy With An Iron-Rich Diet
Another way to increase iron levels in the blood, and therefore optimise energy levels, is to maintain a balanced diet rich in iron, but also folate, vitamin B12, vitamin A and other nutrients. When searching for sources of iron in your diet, remember that iron comes in two forms: haem and non-haem. Dietary sources of non-haem iron include nuts, beans, vegetables, and fortified grain products, while haem iron can be found in beef or chicken liver, lean meat and seafood.
It is also worth remembering about appropriate doses of vitamin C in your daily diet, because it increases the absorption of iron. At the same time, as recommended by WHO, limit the consumption of substances and foods that may limit the absorption of iron, including: bran in cereals (whole wheat flour, oats), tea, coffee, cocoa and calcium. In the case of any doubts about how to follow an appropriate diet for anaemia, it is necessary to consult a dietician who will select the appropriate calorie requirement and adjust the meal plan to individual needs and preferences.
Don’t Forget About Self-Care
It is no secret that although decreased energy is a symptom of anaemia, overall well-being is also influenced by the psyche. For this reason, it is worth taking care of your mood and taking a holistic approach to your health. In addition to appropriate supplementation and diet, make sure you exercise moderately and find time for a walk or meditation.
Start your day with daily rituals that will allow you to appreciate the moments and focus on the here and now. Regardless of whether it is drinking a cup of green tea, a yoga or stretching session, such rituals will allow you to find balance and increase your energy level in the morning. Remember that moderate physical activity helps maintain balance and increases endorphin levels, which in turn increases your mood and willingness to continue being active.
Managing low energy levels associated with anaemia requires a comprehensive approach. Alongside medical advice and dietary adjustments incorporating iron-rich foods, individuals can enhance their well-being through self-care practices and moderate exercise. Consulting a healthcare professional for personalised guidance is valuable in navigating and mitigating chronic fatigue, promoting overall vitality and satisfaction despite anaemia.
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