Anemia is a condition in which the blood has a lower than normal number of red blood cells or the red blood cells do not have enough hemoglobin. Hemoglobin is an iron-rich protein that gives blood its red color and allows red blood cells to carry oxygen from the lungs to all parts of the body. When a person has anemia, their body does not get enough oxygen. This can make them feel tired, weak, dizzy, and irritable. Anemia can also make it hard to concentrate and cause headaches.
There are many different types and causes of anemia. The most common is iron deficiency anemia which is caused by a lack of iron in the body. Anemia can also be caused by a lack of folate or vitamin B12, blood loss, destruction of red blood cells, bone marrow problems, and other conditions.
Some key questions around anemia and eating are:
Does not eating enough make anemia worse?
Does fasting make anemia worse?
Can anemia cause loss of appetite?
What are good foods to eat with anemia?
What nutrients help improve anemia?
This article will provide an in-depth look at the effects of eating, fasting, and appetite on anemia. It will also give diet recommendations for people with anemia.
Does not eating enough make anemia worse?
Yes, not eating enough food can definitely exacerbate existing anemia or contribute to its development in the first place. There are a few reasons why not eating enough can make anemia worse:
- Inadequate intake of iron – Iron deficiency is the most common cause of anemia. If your diet is lacking in iron-rich foods, it can lead to lowered iron stores and anemia. Not consuming enough calories and proper nutrition means you are likely not getting enough iron which will worsen iron-deficiency anemia.
- Decreased absorption of nutrients – When you don’t eat enough food overall, your gastrointestinal system starts absorbing a lower percentage of the nutrients you do consume. This leads to poorer iron absorption and can increase existing deficiencies.
- Loss of appetite – Anemia can sometimes cause loss of appetite, which starts a vicious cycle where appetite loss leads to lower food intake, which then makes the anemia worse.
- Increased nutrient needs – When you have anemia your body needs more iron and other nutrients to produce more red blood cells. Eating less makes it even harder to meet these increased needs.
The recommended daily intake of iron for adults is 8-18 mg but this increases to 60-80 mg when pregnant and 27 mg for women with heavy periods. Consuming less than 1000 calories per day or eating very restricted diets makes it extremely difficult to meet these iron needs.
Even mild calorie restriction when you already have low iron stores can exacerbate fatigue, dizziness, and other anemia symptoms. It’s important for those with anemia to eat a well-balanced diet with sufficient calories and iron sources to help rebuild their red blood cell levels.
Does fasting make anemia worse?
Yes, fasting can definitely make existing anemia worse. Fasting means going an extended period of time without food, either intentionally for religious reasons or a diet, or unintentionally from lack of available food.
Here’s why fasting can exacerbate anemia:
- No iron intake – Going without food means zero iron consumption, making it harder to increase iron stores.
- Depletion of nutrients – Fasting uses up nutrients still in the body and causes deficits to grow larger.
- Stress on the body – Fasting places additional metabolic stress on the body which can further tax an already compromised red blood cell production system.
- Refeeding syndrome – When fasting is then broken by eating again, there are metabolic shifts that can stress the electrolyte balance and vitamins in the body. This refeeding stress can make anemia worse.
Some tips for those with anemia who are fasting for religious reasons:
- Take iron supplements leading up to and during the fast.
- Eat iron-rich foods when able to eat, like red meat, eggs, and fortified cereals.
- Keep fasts short, under 24 hours.
- Take it easy during the fast and rest as much as possible.
- Break a fast gradually with gentle foods like broth.
- Talk to your doctor if fasting longer than 24 hours.
With proper preparation and care, those with anemia can safely take part in religious fasts. But uncontrolled, long term fasting can certainly exacerbate anemia.
Can anemia cause loss of appetite?
Yes, anemia is one of the many possible causes of reduced appetite or loss of appetite, also known as anorexia. There are a few reasons why anemia can lead to loss of appetite:
- Fatigue – The tiredness associated with anemia can dampen the desire to eat.
- Metabolic changes – Anemia seems to trigger certain metabolic changes that suppress appetite control hormones like ghrelin.
- Gastrointestinal changes – Anemia can reduce production of stomach acid and digestive enzymes needed to trigger feelings of hunger.
- Altered taste – Some people with anemia report food tastes different, with a metallic or chemical taste that suppresses enjoyment of meals.
The loss of appetite from anemia can start a vicious cycle where appetite suppression leads to lower food intake, which then worsens the anemia. Those with anemia need to be aware of this risk and make efforts to eat regularly, even when appetite is reduced. Eating smaller, frequent meals with iron-rich foods can help combat the effects of anemia on appetite.
What are good foods to eat with anemia?
The best diet for those with anemia focuses on increasing iron intake, absorption, and utilization. Some good food choices include:
Iron-rich foods
- Red meat – beef, lamb, liver
- Pork
- Poultry – chicken, turkey
- Seafood – clams, oysters, sardines
- Fortified cereals
- Beans and lentils
- Dark green leafy vegetables – spinach, kale
- Dried fruits – apricots, raisins
- Eggs
- Molasses
Vitamin C foods
Vitamin C aids iron absorption, so eating vitamin C rich foods with iron sources is important.
- Citrus fruits – oranges, grapefruit
- Peppers
- Broccoli
- Strawberries
- Potatoes
- Tomatoes
Avoiding foods that inhibit iron absorption is also recommended:
- Coffee and tea (drink an hour before or after meals)
- Calcium-rich foods if eating with iron-rich foods
- High-fiber bran cereals can inhibit iron absorption
What nutrients help improve anemia?
There are several key vitamins and minerals that can help support treatment of anemia:
Iron
Consuming adequate iron is one of the most important elements in improving iron deficiency anemia. Iron supplements are usually prescribed, but eating iron-rich foods is also recommended.
Folate
Folate (vitamin B9) works together with iron in red blood cell production. Increasing folate intake from fortified foods or supplements can benefit anemia treatment.
Vitamin B12
Vitamin B12 deficiency is a direct cause of pernicious anemia. Most people get enough B12 from meat, dairy and eggs. Those with pernicious anemia require B12 injections.
Vitamin C
Vitamin C helps with iron absorption, so increased vitamin C intake can improve iron status.
Vitamin A
Vitamin A supports red blood cell production. Foods high in vitamin A like carrots, sweet potatoes, and spinach are good choices.
Besides iron and B vitamins, ensuring adequate intake of protein, copper, selenium, and zinc is also beneficial for anemia recovery. Eating a balanced, micronutrient-rich diet is key.
Conclusion
In summary, not eating enough definitely exacerbates existing anemia and the symptoms associated with it. Fasting also worsens anemia due to prolonged lack of nutrient intake and metabolic stress.
Anemia can sometimes cause loss of appetite, starting a vicious cycle of lowered food intake and greater nutrient deficits. Eating a diet rich in iron, vitamins that aid absorption like vitamin C, and avoiding foods that inhibit iron absorption can help combat anemia. Getting enough iron, folate and B12 through food and supplementation is key to recovering from anemia.
With proper medical treatment and a diet high in iron and other nutrients, anemia can be successfully managed. Paying close attention to adequate calorie and nutrient intake will help prevent food restriction from worsening anemia.