5 Nutrition Tips: Period & Anemia

5 Nutrition Tips to Prevent Anemia : heavy period edition

Today, I want to discuss a common health concern that affects many women:

Anemia, specifically related to our menstrual cycles.

Anemia is a condition where our blood lacks enough healthy red blood cells (hemoglobin). Its job is to carry oxygen throughout our bodies. During our periods, some of us experience heavy bleeding and this can lead to a loss of blood and, consequently, a drop in iron levels.

According to CDC, heavy bleeding (menorrhagia) is one of the top problems women report to their doctors and affects more than 10 million American women each year. That’s 1 in 5 women!

To help prevent or manage anemia related to our periods, here are some important nutrition tips:

Eat foods that are good sources of iron: Iron is found in two forms in food:

Heme iron, which comes from animal sources like red meat, fish and poultry

Non-heme iron, which comes from plant-based sources such as legumes and leafy greens.

Our bodies tend to absorb heme iron more efficiently than non-heme iron.

If you follow a plant-based diet, it's essential to be mindful of this fact.

Aim to include a wide variety of iron-rich foods in your diet

Eat foods that boost iron absorption. To optimize iron absorption, consider combining iron sources with vitamin C-rich foods, as vitamin C enhances the absorption of iron. Foods that are good sources of vitamin C include bell peppers, kiwis, broccoli, Brussels sprouts, lemons, strawberries, oranges, and kale.

Limit coffee and tea at meal times. These beverages contain tannins and caffeine which may make it harder for your body to get the iron you need from your food.

Check your supplements: Calcium can interfere with your body’s ability to absorb iron. If you take calcium pills, talk to your healthcare provider to make sure you’re getting enough calcium and iron.

Balanced Diet: Maintain a balanced diet that includes a variety of nutrients, including iron, vitamin B12, and folate. These nutrients are crucial for preventing anemia and supporting overall health.

#lemon8partner #lemon8diary #lemon8wellness #menstrualhealth #womenhealth #periodtips #nutrition #nutritiontips #healthylifestyle2023 #wellnesslifestyle2023