Guest Author - Carolyn Chambers Clark, ARNP, EdD

This article examines what anemia is, when it occurs in women, its effects, and what you can do to make sure you're getting enough iron.

What is anemia?

Anemia is a reduction in either the number of red blood cells or the amount of hemoglobin in the blood. A decreased amount of oxygen in the blood is the result, along with less energy available to perform normal functions like muscular activity, cell building and repair, and clear thinking.

The most common type of anemia, and the one discussed in this article is iron-deficiency anemia. It is due to a lack of iron in the diet. Pernicious anemia is due to inability to absorb vitamin B12. Sickle cell disease and thalassemia are inherited types of anemia.

What brings on iron-deficiency anemia?
This type of anemia can be caused by significant blood loss or insufficient iron intake. Heavy bleeding can bring on anemia. Overusing aspirin or ibuprofen can lead to anemia because these two drugs irritate the digestive tract and can cause internal bleeding.

The effects of anemia include

* weakness
* fatigue
* cold hands and feet
* depression
* dizziness
* pale skin
* pale brittle nails
* sore mouth
* cessation of menstrual period

What foods and herbs can help reduce anemia?
* take blackstrap molasses (at least 1 tablespoon a day) is full of iron and essential B-vitamins, both of which are needed for red blood cell formation

* daily eat vitamin-B and vitamin-C rich foods that aid in the formation of red blood cells (barley, brown rice, chicken, dates, oatmeal, plums, asparagus, watercress, raisins, Brussels sprouts, avocados, mushrooms,eggs, tomatoes, potatoes, sunflower seeds, bananas, cabbage, soy foods [soy burgers, soy cheese, soy sausage, soy lunch meat, tofu, tempeh],raw green leafy vegetables [cooking of vegetables destroys the vitamin],salmon, tuna, wheat germ, whole grained cereals and breads, pineapple, sweet peppers, and cantaloupe

* avoid foods containing oxalic acid (or eat them in moderation) because they interfere with iron absorption, including almonds, cashews, cocoa, chocolate, kale, rhubarb, soda, spinach (cooked), Swiss chard and most nuts and dried beans

* avoid foods containing additives or other substances that interfere with iron absorption, including beer, candy bars, dairy products, ice creams, soft drinks, coffee (polyphenols)and tea (tannins)

* avoid using bran as a source of fiber because it makes iron absorption difficult

* if vegetarian, eat foods with vitamin B12 in them such as tempeh

* avoid smoking and smoky places

* minimize your exposure to lead and other toxic metals

* avoid taking calcium, vitamin E, zinc or antacids at the same time as iron supplements or iron-rich foods

* eat fish and raw vegetables at the same time to increase iron absorption

* omit all sugar form the diet to enhance iron absorption

* cook in iron pots

* herbs that may be helpful because they include iron and/or aid in iron absorption include dandelion, mullein, and raspberry

What if your diet is iron-rich and you're still having anemia symptoms?

Anemia is sometimes a sign of an inflammatory illness. Ask your health care professional to run an ESR (erythrocyte sedimentation rate) to detect any inflammation lurking in your body.

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