How do you fight anemia fatigue?

Table of Contents

What causes anemia fatigue?

Anemia fatigue is caused by having too few healthy red blood cells in your body. Red blood cells carry oxygen from your lungs to the rest of your body. When you have anemia, your blood cannot carry enough oxygen to your tissues and organs. This oxygen deficiency leads to fatigue and other symptoms.

The most common causes of anemia include:

Iron deficiency – This is the most common cause of anemia. Your body needs iron to make hemoglobin, the protein in red blood cells that carries oxygen. Not consuming enough iron rich foods can lead to iron deficiency.

Vitamin deficiency – Vitamins like folate (B9) and B12 are needed to create healthy red blood cells. A lack of these vitamins can cause anemia.
Chronic disease – Some chronic conditions like cancer, kidney disease, and autoimmune disorders can interfere with the production of red blood cells.
Blood loss – Losing blood from heavy menstrual periods, internal bleeding, or frequent blood donations reduces your body’s iron levels and red blood cell supply.

What are the symptoms of anemia fatigue?

The most common symptoms of anemia fatigue include:

Exhaustion, tiredness, lack of energy
Weakness, lightheadedness

Shortness of breath, fast heartbeat
Pale skin, lips and nail beds
Headaches

Difficulty concentrating
Dizziness
Chest pain

Cold hands and feet

The severity of fatigue often correlates with the severity of the anemia. Mild anemia may cause tiredness, while severe anemia can leave you feeling utterly exhausted after basic activities. Pay attention to any new onset of fatigue and check in with your doctor.

When to see a doctor for anemia fatigue

Make an appointment with your doctor if fatigue is impacting your daily life. Seek prompt medical care if fatigue is accompanied by:

Shortness of breath
Rapid heartbeat
Chest pain

Dizziness
Confusion

These can be signs of a more serious medical issue. Your doctor can run blood tests to check for anemia and determine the cause. Based on the results, your doctor may prescribe iron supplements, recommend dietary changes, or treat an underlying condition. Don’t try to self-treat fatigue without knowing if anemia is the cause.

How to fight anemia fatigue with diet

Adding iron rich foods to your diet is a simple way to fight anemia fatigue without supplements. Try to eat more of these healthy iron-boosting foods:

Red meat – Beef, pork and lamb are top iron sources. Aim for a few servings per week.
Poultry – Chicken and turkey contain iron in a more absorbable form called heme iron.

Seafood – Oysters, clams, sardines and shrimp are iron-rich options.
Beans – Kidney beans, lima beans, soybeans are high in plant-based iron.
Dark leafy greens – Spinach, kale and broccoli are full of iron, folate and vitamin C.

Tofu – A half cup of firm tofu provides around 3 mg of iron.
Fortified cereals – Many kinds of instant oatmeal, cold cereals, and granola contain added iron.
Dried fruits – Dried apricots, prunes and raisins are good sources of iron.

Pair iron rich foods with vitamin C sources like citrus fruits, tomatoes and bell peppers. The vitamin C helps your body better absorb the iron. Avoid drinking coffee or tea with meals as the tannins can interfere with iron absorption.

Sample high iron diet meal plan

Here is a sample high iron diet you could follow for a day:

Breakfast:

Oatmeal made with 1⁄2 cup dry oats prepared with water or milk. Top with 1⁄2 cup strawberries.
1 hardboiled egg
1 cup orange juice

Lunch:

Tuna salad sandwich on whole wheat bread with lettuce and tomato
1 cup vegetables like broccoli and bell peppers

1 cup melon cubes

Dinner:

3-4 ounces lean beef

1 cup cooked lentils
1 cup spinach sauteed with garlic
1 small baked sweet potato

Snacks:

1 apple with 1 tablespoon peanut butter
1⁄4 cup unsalted almonds and dried apricots

1 cup Greek yogurt with sliced banana

This provides around 18-20 mg of iron, or 100-110% of the recommended daily intake for men and postmenopausal women. Premenopausal women need around 18 mg per day.

When iron supplements are needed

If diet alone is not sufficient to correct iron deficiency anemia, your doctor may recommend taking iron supplements. The two main types are:

Ferrous sulfate – This is the most common oral iron supplement. Standard doses provide around 50-150 mg of elemental iron per tablet.
Ferrous gluconate – This supplement contains a lower dose of iron, around 27-35 mg per tablet. It may cause less gastrointestinal side effects.

Take iron supplements with water between meals. Citrus juice can help absorption. Calcium-rich foods, coffee, and tea can hinder absorption so have them at separate times.

It can take 3-4 months to rebuild iron levels fully with supplements. See your doctor regularly to monitor your blood cell counts. Stop supplements once iron deficiency is corrected.

Dealing with side effects of iron supplements

Iron supplements can sometimes cause:

Stomach pain

Nausea
Constipation
Dark colored stools

These side effects may be reduced by trying:

Taking iron with food instead of on an empty stomach
Starting with a lower dosage and building up slowly

Changing to a different iron compound if GI effects persist
Increasing fiber and water intake to ease constipation

Speak to your doctor if side effects don’t improve. Never exceed the recommended dosing on iron supplements.

How vitamin supplements help anemia

If your anemia is caused by a vitamin deficiency, your doctor may suggest supplementing with:

Folate (vitamin B9)

Helps the body make healthy red blood cells and DNA

Deficiency causes megaloblastic anemia
Supplement dose is 400-1000 mcg per day
Found naturally in leafy greens, legumes, citrus fruits

Vitamin B12

Needed for red blood cell formation and nerve function
Deficiency leads to pernicious anemia

Supplement dose is up to 1000 mcg daily
Found in fish, meat, eggs and dairy

Vitamin C

Boosts iron absorption from food and supplements
Dose is 60-95 mg per day
Found in citrus fruits, peppers, leafy greens

Check with your doctor before taking any vitamin supplement, especially folic acid. Don’t exceed the Tolerable Upper Intake Levels for vitamins.

Exercise to reduce anemia fatigue

Exercise is helpful for reducing fatigue, but too much can make anemia worse. Use these tips to get the benefits of exercise while anemic:

Low to moderate intensity is best – Try walking, swimming, yoga, pilates.

Listen to your body – Stop if you feel weak, dizzy or breathless.
Allow rest days for recovery.
Avoid overexertion until anemia improves.

Stay hydrated and eat a healthy diet.

Focus on exercises that increase endurance and improve oxygen circulation like elliptical training or cycling. But take care not to overdo activities that could lead to injury if very fatigued.

As your anemia is treated and hemoglobin levels rise, you can gradually increase the duration and intensity of workouts. Aim for at least 150 minutes of moderate activity per week, along with strength training twice a week.

Getting enough sleep and reducing stress

Having adequate, restorative sleep and minimizing stress can help you better manage anemia fatigue. Try these tips:

Aim for 7-9 hours of sleep per night
Keep a consistent bedtime schedule

Limit screen time before bed
Create a restful sleep environment
Reduce consuming caffeine late in the day

Unwind with relaxation techniques before bed like yoga, reading, meditation
Get sunlight exposure in the mornings
Practice stress management with exercise, hobbies, therapy, support groups

Consider supplements like magnesium, theanine, melatonin (check with doctor first)

Making sleep and stress management a priority will renew your mental and physical energy levels to fight anemia fatigue throughout the day.

When to see your doctor

Contact your doctor if lifestyle measures aren’t improving your fatigue within 1-2 months or the fatigue returns. Ongoing medical oversight is important since anemia can have many causes, some serious. Call right away for these symptoms:

Chest pain
Trouble breathing
Racing or irregular heartbeat

Dizziness that causes falls
Headaches combined with fever and stiff neck

Prompt treatment of anemia is needed during pregnancy. Anemia increases risks for mother and baby. Seek emergency care if you have dangerously low hemoglobin levels.

Don’t try to self-diagnose or treat unexplained fatigue. Get lab testing done to determine if anemia is truly the cause. Depending on test results, your doctor can advise the best treatment plan.

When anemia fatigue improves

With proper treatment, most cases of anemia can be resolved within a few months. Consult with your doctor about periodic blood testing to monitor:

Hemoglobin levels – Hemoglobin carries oxygen and decreases in anemia. Normal range is 12-15 g/dL for women and 13-17 g/dL for men.

Hematocrit – This measures the percentage of red blood cells in your blood by volume. Normal range is 36-46%.
Ferritin – This protein helps with iron storage. Goal is above 30 ng/mL.

As your blood cell counts normalize, you should notice:

Less fatigue, more energy for daily activities
Reduced shortness of breath and dizziness
No more racing heartbeat or chest pain

Improved concentration
Healthier skin, nail and hair appearance
Feeling stronger and more fit

Avoid overexerting yourself when just starting to feel better. Gradually increase physical activity back to normal levels. With your doctor’s guidance, you can overcome anemia fatigue and regain your energy!

Conclusion

Anemia fatigue can severely impact your quality of life. The most effective approaches involve understanding the underlying cause, improving your diet, taking supplements if deficient in iron or vitamins, moderate exercise without overexertion, adequate restful sleep, and reducing stress. Work closely with your doctor to pinpoint the type of anemia and create a treatment plan tailored to your needs. Monitor your progress with regular bloodwork. In most cases, significant improvement in fatigue is possible within a few months. Don’t hesitate to seek medical advice for evaluation of fatigue, as treating any anemia early on leads to faster recovery.