Lack of blood or anemia is often found in women of childbearing age, even starting from adolescence. Not only women, men can also experience anemia. If this condition is not treated, it can cause other health problems and impair productivity. Therefore, anemia must be prevented early so as not to cause long-term effects. Check out how to prevent anemia below.
The impact of anemia
Nutritional problems, both deficiency and excess, will increase the risk of health problems, especially non-communicable diseases. Reporting from the official website of the Indonesian Ministry of Health, Indonesia currently has three nutritional problems ( triple burden ), namely stunting , wasting and obesity, as well as micronutrient deficiencies such as anemia.
The largest proportion of anemia is in the 15-24 years and 25-34 years age groups. Cases of anemia among adolescent girls tend to be higher than adolescent boys. One reason is a woman’s menstrual cycle that comes every month.
In general, anemia in adolescents can have an impact on decreased fitness and immunity, concentration and learning achievement, as well as daily productivity.
Meanwhile, anemia experienced by young women will cause problems that tend to be more severe if this problem is not treated or allowed to continue into adulthood. Considering that women will become pregnant and give birth, anemia is a risk for:
- Babies born prematurely
- Low birth weight baby
- Stunting or short toddlers
- Complications during childbirth
- Death of mother and child
In addition to the health of the mother and fetus, anemia can also increase the risk of some of the following serious health problems:
- Easily infected with disease
- Fatigue making it difficult to carry out activities
- Diabetes
- Heart problems, including heart rhythm disturbances ( arrhythmias ) and heart failure
- Lung disorders, eg pulmonary hypertension
- Impaired growth and development if anemia occurs in children or infants
How to prevent anemia that must be done every day
Basically, anemia can be avoided by meeting the needs of iron , folic acid , vitamin A , vitamin C and zinc . The government also has a routine program of giving blood-added tablets (TTD) for women of childbearing age, including teenagers and pregnant women. To prevent anemia , every pregnant woman is expected to take TTD, at least 90 tablets, during pregnancy.
Red blood cells play a vital role in maintaining every cell, tissue, and organ of the body to always function optimally. When a person lacks red blood, his body does not get enough oxygen. So, he will get tired quickly and always weak, pale, and difficult to breathe easily.
To prevent this, consider some easy steps that can be done at home below.
1. Consumption of foods high in iron
By meeting iron intake, hemoglobin levels will be maintained so that red blood cells are able to carry out their role properly, namely carrying oxygen throughout the body. Therefore, multiply the consumption of foods rich in this mineral.
According to the Indonesian Ministry of Health’s nutritional adequacy guideline, adults need at least 26 milligrams of iron per day. Mineral intake can be obtained from:
- Egg
- Green vegetables, such as spinach, kale, mustard greens, kale , and broccoli
- Red meat and liver
- Seafood, especially clams and oysters
- Soybeans and their products, peas, cashews, lentils and chickpeas
- Pumpkin and quinoa seeds
- Other foodstuffs that have been fortified with iron, such as cereals
2. Meet the needs of vitamin B12
Vitamin B12 is an essential micronutrient that can help maintain healthy nerves, make DNA, and contribute to the formation of healthy red blood cells.
Adults are advised to meet the needs of vitamin B12 as much as 2.6 micrograms per day. Foods that contain vitamin B12 are:
- Animal meat and liver, such as beef and chicken
- Sea shells
- Fish
- Egg
3. Meet the intake of folic acid
Folic acid is a synthetic form of folate or vitamin B9. Regularly eating foods high in folic acid can help prevent anemia. Folic acid is responsible for supporting the production of new cells, including replacing dead red blood cells.
Folic acid needs can be obtained from the following foods:
- Leafy green vegetables. like spinach
- Orange fruit
- Peas
- Rice
- Fortified breads, cereals, pastas
4. Add vitamin C
Frequent consumption of foods or fruits that contain vitamin C is an easy way to prevent anemia naturally. Adults need to meet the daily intake of vitamin C as much as 75 milligrams per day.
In addition to maintaining healthy blood cells, vitamin C can also help maintain and increase immunity. This one vitamin also plays a role in iron absorption. Hence, a lack of vitamin C can affect the condition of anemia.
Sources of vitamin C are:
- Citrus fruits, strawberries, guava, papaya
- Vegetables, including broccoli and spinach
It’s not enough to stop here, you are also advised to avoid consuming iron sources along with foods that can inhibit its absorption. Examples are foods high in calcium, tea , coffee, and dairy products.
5. Stop consuming alcohol
Alcohol can interfere with the body’s absorption of vitamin B12 and folate, which in turn reduces the production of red blood cells in the bone marrow. As one way to prevent anemia, you need to stop the habit of consuming alcoholic beverages.
6. Overcome bleeding problems
The menstrual cycle that comes every month is one of the many causes of anemia in women. During menstruation, some women experience heavier bleeding. Severe bleeding, or as it’s medically known as menorrhagia , during menstruation can cause anemia.