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06 - February - 2016

 Don't you dare give up. Not tonight. not tomorrow. Not ever.

Unknown.

 


Healthy Heart Awareness Month

 

 
 

Practice

Whatever you practice, you will become skilled at doing. Winning athletes practice day after day, month after month, to hone their skills. So do the best musicians, actors, salespeople, airline pilots, preachers, photographers, designers -- the list goes on and on.

What do you practice every day? Do you practice positive, success-oriented skills and actions? Or do you practice such skills as making excuses, getting angry, complaining, assigning blame, and procrastinating.

Remember, the more you practice, the more skilled you become. Every moment, you increase your experience in some area. The more you practice anything, the more it becomes a part of you. So be aware of what you practice each day, each moment. Make sure that what you practice, is what you want to become.

   

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Q: Dear Namita
My doctor has diagnosed me with anemia, I am pregnant (4 months) have been exercising regularly and following your diet plan. Can you provide me with some tips to modify my diet so as to make up for the lower levels.     
Thanks in advance,
Georgia

A: Dear Georgia ,

Congratulations to begin with. Iron deficiency refers to a decrease in the amount of iron stored in the body, while iron deficiency anemia refers to a drop in the number of red blood cells (RBCs) and/or the amount of hemoglobin within the RBCs, the end-stage of iron deficiency. It typically takes several weeks after iron stores are depleted for the hemoglobin level to decrease, resulting in reduced production of RBCs. The form of iron that is easiest for the body to absorb is found in meats and eggs. Other iron-rich sources include: green leafy vegetables (such as spinach, collard greens, and kale), wheat germ, whole grain breads and cereals, raisins, and molasses.

Certain foods, drinks and supplements can get in the way of absorbing iron. Take your iron supplement (consult your gynaecologist for the same) an hour or two before or after coffee, tea, calcium supplements or other food items.

When you eat foods rich in vitamin C at each meal, you can absorb more iron. This is important if your meal does not contain meat.

Great sources of vitamin C are:

  • broccoli

  • cantaloupe

  • citrus fruits and their juices

  • kiwis

  • mangos

  • potatoes

  • strawberries

  • sweet peppers

  • tomatoes and tomato sauce

Make sure your daily multivitamin contains 16 to 20 mg of iron. If you are healthy, the total amount of iron for your daily diet should be 27mg.

In general, you need a total of 27 mg of iron per day if:

  • you already have healthy iron levels before pregnancy

  • your diet has sources of animal-based and plant-based iron

  • your diet has sources of vitamin C

If you have low iron or anemia, or if you are a vegetarian, see your health care provider. You may need a different supplement dose.

In fitness
Namita Nayyar

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