Healthy Diet for December 16 – Tired Blood?

Ever said tired blood is why you felt so tired? Maybe you simply need more sleep. Or maybe you really are anemic.

Tired blood actually is a good way to define anemia. With anemia, blood cells can’t carry as much oxygen to blood cells to make energy because the red blood cells are smaller or there are fewer of them. Less oxygen to cells can lead to fatigue, mild depression, poor concentration, and higher risk for infection.

Anemia has several causes: some nutritional, some not. Nutritional anemias may result from:

• Not enough iron, especially among children, teenage girls, and women of childbearing age. Iron in blood helps carry oxygen. (Menstrual loss and pregnancy increase iron need.)
• Not enough folate, but since most grain products are folic acid-fortified, that’s less of a problem today.
• Not enough vitamin B„ can happen if you don’t have enough “intrinsic factor” (a stomach chemical) for vitamin B10 absorption. Strict vegetarians (no animal sources of food) don’t get enough vitamin B either.

If you think you have anemia:

• Call for a physical exam—for a proper diagnosis and to rule out other health problems.
• Consume foods with iron. (See February 28.) Take a supplement if needed.
• Eat plenty of fruits, vegetables, and grain products—all sources of folate.