The Dreaded Anemia

Anemia, it's something we've all heard at least a little about. I find that anemia is almost inevitable in women's athletics, particularly distance running. Several of my friends and teammates have dealt with it. One of my clients was just diagnosed (although she still managed to run a 3K race over the holiday weekend!) I suspect that at one point I was anemic, as other men in my family have been. So what is it?

To put it simply, anemia is a very common disorder of the blood that limits oxygen transport. This can be caused by a lack of red blood cells (RBCs) or just an inability of the cells to carry oxygen. Either way, persons with anemia become lethargic and unmotivated. Not a good thing for a woman in her 20s who runs long distances competitively. Unfortunately, the people who are thrown by anemia are some of the most common victims. Female long distance runners deal with blood loss through menstruation and blood cell damage in their feet from the impact of running. This combination makes them at high risk.

A diet lacking in the mineral, iron can also make trouble. In the bloodstream oxygen binds to iron, but if there is less iron to bind to the oxygen becomes more difficult to transport. Many people consume a fair amount of iron but don't absorb it properly. Absorption of iron is complex because it competes with calcium. So, eating a bowl of chili loaded with iron may be offset by the cheese on the chili and a glass of milk consumed beforehand. If you're trying to increase iron levels eat your calcium-rich foods another time. Vitamin C however, actually increases the absorption of iron. So, a great way bump up iron is to consume iron-rich foods and chase them with a glass of orange juice. When looking at iron supplements I've heard that liquids are more effective than pill form, perhaps because it is easier to absorb.

For great ideas on how to get more iron and a warning about excess iron, check out the following article

http://en.wikipedia.org/wiki/Iron#Dietary_sources

So, chances are you know someone with anemia. Go impress them with everything you've just learned. If you think you are anemic your doctor can tell you with simple blood tests.