Pranayama

Sit comfortably so that your spine is raised along with the chest, floating ribs and navel. Keeping the spine erect, lower the head to the trunk. Rest the chin in the notch between the collarbones just above the breastbone. Stretch the arms out straight and rest the back of the wrists on the knees. Join the tips of the index fingers to the tips of the thumbs, keeping the other fingers extended.
Take a slow, deep steady breath through both the nostrils. Fill the lungs up to the brim. Care must be taken to see that the abdomen does not bloat in the process of inhalation. Hold the breath for a second or two. Exhale slowly until the lungs are completely empty. As you begin to exhale, keep a grip on the abdomen. After two or three seconds of exhalation, relax the diaphragm gradually and slowly. Wait for a second before drawing a fresh breath. The process described above completes one cycle of Pranayama. Repeat the cycles for five to 10 minutes keeping the eyes closed.

Halasana

Lie down with your back on a Mat. Lift your hips off the floor and bring your legs up, over and beyond your head. At this point, lift your back and move your legs further beyond your head. Straighten your spine and keep your back straight. Move your hands toward your back. Place your arms against your upper back and try to place your hands as near as possible to the shoulder blades.

Virasana

Kneel on the mat, keeping your knees together. Sit with your back upright. Keep your chest stretched out. Imagine you are squeezing your kidneys and drawing them into the body. Place your palms on your knees. Look straight ahead. Stay in the pose for 30 – 60 seconds.

Meal plans

Adding iron-rich foods to the diet can help to treat anemia. A doctor can advise about the kinds of foods to choose from and other ways to increase iron absorption.

The best diet for a person with anemia includes plenty of foods rich in iron and other foods that help the body to absorb iron. A person should also be aware of foods that can inhibit iron absorption.

The plan below was developed to show what healthful meals for a person with anemia might include: 

Breakfast:

• Option 1: Iron-fortified cereal and a glass of iron-fortified orange juice.
• Option 2: Strawberries with low-fat yoghurt and a handful of pumpkin and sunflower seeds.
• Tea and coffee inhibit iron absorption, and people should not drink them with meals.

Lunch

• Option 1: A sandwich with roast beef and watercress on iron-enriched bread.
• Option 2: A bagel with smoked salmon, cream cheese, and spinach.

Dinner

•  Option 1: Lamb chops with boiled potatoes, steamed broccoli, and curly kale.
• Option 2: A stew that includes kidney beans, chickpeas, black-eyed peas, tinned tomatoes, onions, red peppers, and garlic, topped with vegan or dairy-based cheese and a dollop of yogurt.

Tips for getting more iron in the diet

If a person has tried changing their diet and their levels of iron remain low, they should speak with a doctor or dietician, who may recommend a supplement.

Doctors often recommend choosing a supplement containing ferrous salts such as ferrous fumarate, ferrous gluconate, or ferrous sulfate. These formulations all contain anywhere from 15–106 mg of elemental iron in a tablet or oral solution.

Outlook

People with iron-deficiency anemia can benefit from adding iron-rich food to their diet. The foods and strategies listed above can help a person to manage the condition. 

Eating certain dark, leafy greens, seafood, beans, nuts, and seeds can help a person to boost their iron intake. It may also be a good idea to use a cast-iron skillet, and cooking meals for shorter periods, when possible. 

Iron supplements can benefit people who do not receive enough iron from their diets. It is essential to follow the dosage instructions carefully. An excess of iron can cause iron toxicity.  This can be dangerous as well as fatal in rare conditions.

Anemia is defined as a decrease in the oxygen-carrying capacity of blood. The condition is mainly caused by blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells.

There are many types of anemia. The most common type is iron-deficiency anemia.

Red blood cells contain a protein called haemoglobin. Haemoglobin contains iron. Without sufficient iron, your body can’t make the haemoglobin it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body.

A lack of folate and vitamin B-12 may also impact your body’s ability to make red blood cells. If your body can’t process B-12 properly, you may develop pernicious anemia.

A diet rich in iron, protein, and vitamin C like the plan below is important if you have anemia. Be sure to talk to your healthcare provider about supplements as well.

Learn how to prepare recipes at home to fight anemia and be a Chef.

In pregnancy, your body goes through significant changes. The amount of blood (plasma) volume in your body increases by about 40-50 percent ⁽²²⁾ which increases the supply of iron and vitamins that the body needs to make hemoglobin. Hemoglobin is the protein in red blood cells that carries oxygen to all the cells in your body.⁽²³⁾

Many women lack a sufficient amount of iron needed for the second and third trimesters. When your body needs more iron than it has available, you can become anemic. Anemia is defined as a decrease in the oxygen-carrying capacity of blood. ⁽²³⁾

Mild anemia is normal during pregnancy due to an increase in blood volume. More severe anemia, however, can put your baby at higher risk for anemia later in infancy. In addition, if you are significantly anemic during your first two trimesters, you are at greater risk for having a pre-term delivery or low-birth-weight baby. Being anemic also burdens the mother by increasing the risk of blood loss during labor. ⁽²³⁾

Am I at Risk?

• You are at higher risk for becoming anemic during your pregnancy if you:⁽²³⁾
• Have two pregnancies close together?
• Are pregnant with more than one child
• Are vomiting frequently due to morning sickness?
• Do not consume enough iron
• Have a heavy pre-pregnancy menstrual flow
• Passage of worms

Many of the symptoms of anemia during pregnancy are also symptoms you may experience even if you are not anemic; these include:

• Feeling tired or weak
• Progressive paleness of the skin
• Rapid heartbeat
• Shortness of breath
• Trouble concentrating
• Passage of worms
• Dizziness or light headedness

Doctors typically perform several tests to check the number of red blood cells in your blood and the amount of haemoglobin in your blood. These are indicators of whether you are at risk of becoming anemic.

Haemoglobin levels to diagnose anemia (g/dl) ⁽⁴⁾

Is Pregnancy-Related Anemia Preventable?

Good nutrition is the best way to prevent anemia if you are pregnant or trying to become pregnant. Eating foods high in iron content (such as dark green leafy vegetables, red meat, fortified cereals, eggs, and peanuts) can help ensure that you maintain the supply of iron your body needs to function properly. Your obstetrician will also prescribe supplements to ensure that you have enough iron and folic acid. Anemia during pregnancy can be treated by oral or injectable irons according to your Hb level.

Ask your doctor

About your risk for anemia and make sure you are tested at your first prenatal visit. You also may want to get tested four to six weeks after delivery.

Source: https://anemiamuktbharat.info/