Anemia and Exercise Performance
February 23, 2009
If you are unable to do the physical activity that you were accustomed to, or you feel fatigued frequently, then these are indications that you are suffering from anemia.
Anemia is a condition in which the development and number of your red blood cells decreases to below normal. The red blood cells are produced in the bone marrow and are responsible for carrying oxygen to the tissues of the muscles and the organs from the lungs.
A proper supply of the red blood cells is vital for physical activity and well being. When the amount of red blood cells is low, then it means that adequate amount of oxygen is not able to reach the organs and the tissue causing low activity and performance.
Hemoglobin is a protein which is present in the red blood cells. This protein requires iron to function. Hemoglobin is very import as it carries oxygen in the red blood cells. If there is inadequate iron in your body, then it won’t be able to produce new red blood cells. This deficiency is known as anemia, and also called tired blood.
If the amount of hemoglobin is less then it indicates that the person is suffering from anemia. In women, the count of hemoglobin should be 12 to 15 gram. If the value is less then she is suffering from iron deficiency.
Some studies have found out that those women who are involved in physical exercises like bicycling, jogging, swimming etc have a lower value of hemoglobin in comparison to those who are non-athletic. Here the reason is not anemia, but an adaptation to exercise which is good.
There are many factors which cause anemia, like; a low iron diet, restricted intake of calories, eating disorders, lactation and heavy menstrual flow, pregnancy and also blood donation on frequent basis. High use of anti inflammatory medicines like aspirin or ibuprofen, also add to iron deficiency.
In order to prevent anemia, make sure that your body manufactures daily need for iron. One can make the body meet its iron needs by eat a proper diet rich in iron.
Here are some tips to help you increase your daily iron consumption.
1- Eat foods which are rich in vitamin C along with iron rich foods, as vitamin C helps in absorbing it.
2- Cook food in an iron pot as some iron from the pot will be leached into the food while cooking.
3- Do not drink black tea with foods rich in iron. This is because the tannic acid present in the tea eliminates the absorption of iron.
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