HealthTip: Iron Deficiency Anemia

Anemia can result from many different health complications. Iron deficiency, vitamin deficiencies, or even chronic (long-term) illness may result in anemia.
Vegetarians, pregnant women, and female endurance athletes may be at an increased risk of iron-deficiency anemia. In iron deficiency anemia, the body doesn't have enough iron. Without enough iron, the body can't make enough hemoglobin (the protein in red blood cells that allows them to deliver oxygen to our tissues); The result is fewer, smaller red blood cells with a decreased ability to carry oxygen. This type of anemia can often be corrected with iron supplementation and adding iron-rich foods to your diet. Foods rich in iron include:

• Meat, fish, poultry
• Beans
• Dark green, leafy vegetables e.g. spinach
• Bright orange vegetables e.g. peppers, tomatoes
• Dried fruit 
• Iron fortified cereals, breads, and pasta

Our bodies absorb more iron from animal (meat) sources than other sources. Adult males (19-49yrs) commonly need 8mg iron/day while non-pregnant adult females need 18mg iron/day. Vegetarians are often recommended to have a little less than double these amounts because plant sources of iron are less absorbed in our bodies (therefore we need more to meet our needs). Also, as mentioned before, you can increase the absorption of iron in your body by having your iron-rich foods/ supplements with vitamin C containing foods such as orange juice or kiwi.

Stay tuned, other types of anemias are still to come!

Information Sources:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trcatid=43&trid=911http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/
http://www.mayoclinic.com/health/anemia/DS00321

HealthTip: What is Anemia?

Anemia occurs when we don't have enough healthy red blood cells in our body. Red blood cells contain a red, iron-rich protein called hemoglobin. Hemoglobin gives red blood cells their color and allows them to carry oxygen to the body's tissues. To produce hemoglobin and red blood cells, the body needs iron, vitamin B-12, folate and other nutrients from food. Those with anemia may experience symptoms such as:

• Fatigue
• Pale skin
• Irregular heart beat
• Shortness of breath
• Chest pain
• Dizziness
• Cold hands and feet

Many of us take iron supplements because we consider ourselves to be anemic, but what if your anemia isn't related to an iron deficiency? If you experience these symptoms, see a physician to organize a blood test to determine if you have anemia, and what type.
If you do take an iron supplement, a few good tips to consider would be:

• The upper limit (the most you can have without taking an overdose) is 40 mg/ day for infants and 45mg/ day for adults
• These is good evidence to suggest that taking iron supplements with a meal including vitamin C (e.g. a glass of orange juice) will increase the absorption of iron supplement in the body
• Currently, no scientific evidence supports the thought that iron absorption is decreased if taken with milk

So, if supplements are the route that you choose to take, utilize your health-care team of physicians, pharmacists, and dietitians to make the best and safest choices for you.

Stay tuned for my next post about the different types of anemia's!

Information Sources:
http://www.mayoclinic.com/health/anemia/DS00321/DSECTION=causes
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trid=1961&trcatid=42
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/

HealthTip: Cardiac Care

Researchers in Finland conducted a study which found coronary artery disease to not be the only cause of sudden heart death. Coronary artery disease (CAD), also known as coronary heart disease (CHD),  is when the walls of the main blood vessels leading to the heart become narrow and/or clogged with plaque. As mentioned in previous posts, plaque is made up of fat, cholesterol, calcium, and other substances found in the blood. It can build up over many years and can slowly prevent the flow of oxygen and blood to the heart. Once blood and oxygen flow are blocked, the heart stops beating and rapid death can occur. 78% of participants in the study died due to coronary artery disease. The interesting finding was that in those between 40-59 years old, alcohol consumption was the most common cause of death for 5.7% of participants, and obesity was the common cause of death for 5% of participants who were 60 years or older.
This study suggests that heart health can be affected by other lifestyle choices such as alcohol consumption (and not only food and exercise). So the next time you think about your heart, try to look at the big picture and consider what you're doing well and where you could maybe make some small improvements.

Information Sources
http://www.nlm.nih.gov/medlineplus/news/fullstory_117168.html
http://www.nhlbi.nih.gov/health/health-topics/topics/cad/