Let’s Talk Men’s Health: Men Get Anaemia Too

A new study published in The Lancet Global Health Journal on Friday, 8 November, studied 10,000 men (ages between 15 to 54) and reported that one in 4 men, that is a whopping 25 percent of them, suffer from anaemia.This result comes as a bit of a surprise as the popular perception is that it's a women’s disease, caused mainly due to iron deficiency.It’s time men are educated about this disorder too.Also Read: Anaemia Is a Public Health Problem in All States Except KeralaSo What Is Anaemia?Anaemia is a condition in which the hemoglobin concentration in the blood falls below the necessary level, resulting in a reduced oxygen-carrying capacity of red blood cells.As oxygen is required for the body to produce energy and maintain regular metabolism for every organ, you feel lack-luster and fatigued when you are anaemic.Symptoms to Look out forGeneral fatigue and lassitudeBreathlessness or exertionGiddinessSlow healing of woundsDimness of visionPoor memoryHeadachesInsomniaPale, dull and haggard skinPalpitationsPremature wrinkles, dull and tired-looking eyesTingling, pins and needles’ sensation in the fingers and toesIn fact, in severe anaemia one may experience headaches, leg pains or even angina.Also Read: Smartphone App to Non-Invasively Detect Anaemia DevelopedCauses of Anaemia in MenNot eating enough iron is the biggest cause.Other possible ones include:Heavy loss of blood due to injuryBleeding pilesExcessive dietingRampant skipping of meals due to depression or work pressureMal-absorption of nutrients in the gutPresence of worms in the intestineVitamin B12 deficiency (vegetarians need to be careful of the condition known as pernicious anaemia as vitamin B12 is mainly found in meat and dairy products.)Vitamin C deficiency (needed for efficient iron absorption; You can get it from citrus fruits, amla, guava, capsicum)Deficiency of copperInfections and genetic factorsAlso Read: Vegan Diets Risk Deficiency of a Vital Nutrient for Brain HealthWho Can Develop Anaemia?Anaemia is not an age or gender-specific problem; it can affect anyone.Its prevalence in expecting mothers, however, may be as high as 60-70 percent.Hemoglobin levels indicative of anemia in:Men: Below 13Women: Below 12Pregnant women: Below 11Also Read: To Remove Anaemia From India, States Need to Buck UpPump Up the IronHere is how you can get enough iron.Dark green leafy vegetables (cauliflower greens, mustard greens, chulai or amaranth, parsley, mint).These are some common sources of iron:Dried beans (especially soya, cowpea, kidney beans, bengal gram roasted)Dry fruits like raisins, dried apricots and datesFruits like prunes, water melonEggs (especially egg yolks)Chicken Liver, red meatSeafoodWhole grain (bajra, buckwheat) Iron-fortified cerealsAlso Read: Feeling Low? Your Diet May Need More Iron – These 5 Foods Can HelpBoost the AbsorptionThe ‘haem’ factor is an important one. What is this exactly?According to the New Zealand Nutritional Foundation, our food sources contain two types of food: haem and non-harm iron. Harm iron occurs in meat, poultry, and fish, and it is easily absorbed. On the other hand, non-harm iron is found in plant foods like vegetables, cereals, beans and lentils and is not absorbed by the body well.So, if you mix some lean meat, fish, or poultry (haem iron) with beans or dark leafy greens in a meal, you can improve the absorption of vegetable sources of iron up to three times.Also, iron is best absorbed on an empty stomach. Milk and antacids interfere with the absorption process, so avoid these while taking supplements.Also, avoid drinking tea with meals since tannin in tea inhibits iron absorption from food.It is also good to know that alcohol interferes with the absorption of nutrients in the body, particularly B vitamins (B1, B3, and folate) and Vitamin A, and leads to severe nutritional deficiencies.Plus, our body needs folate to produce and maintain new blood cells.Include green leafy vegetables, wheat germ, unpolished rice, whole cereals, dried legumes, nuts and fresh oranges in your daily diet so you can get your fill of folate.Also Read: When it Comes to Vitamin B12, How Much is too Much?For The Vegetarians: Four Vegetarian Foods That Help Big Time Fenugreek: Fenugreek leaves help in blood formation and are also loaded with iron.Almonds: These deliver a lot of copper (along with iron) that acts as a catalyst in the synthesis of haemoglobin.Soak seven almonds in water for about two hours and grind them into a paste after removing the skin. Eat this paste every morning for three months. Or just chew the soaked, peeled almond very well.Sesame seeds: Soak one teaspoon in warm water for a couple of hours, grind them and strain the juice. Add the juice to a cup of milk, sweeten with jaggery and have every day.Honey: Honey helps build haemoglobin in the body. Thanks to the iron, copper, and manganese it delivers.(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don’t Diet! 50 Habits of Thin People (Jaico) and Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa).)(Delhi is in a public health emergency. The air outside is visibly toxic - how has the hazardous air #pollution impacted you? Write down your #PollutionKaSolution and send it to us at FIT@thequint.com.)Also Read: FitQuiz: What Are the Health Benefits of Nuts, Seeds & Dry Fruits?

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Let’s Talk Men’s Health: Men Get Anaemia Too

Let’s Talk Men’s Health: Men Get Anaemia Too

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