Anaemia In Working Women: Why Iron-Rich Foods Are Dietary Must-Haves For Women Working Long Hours
Anaemia In Working Women: Why Iron-Rich Foods Are Dietary Must-Haves For Women Working Long Hours
Prioritising iron-rich foods is a step toward recovering health and energy. Women can overcome anaemia by adopting simple-but-significant adjustments, like thoughtful diet planning and regular health check-ups.
Written By:
Prerna Mittra
| Updated : January 27, 2025 5:32 PM IST
Medically Verified By: Dr Disha Thakwani, senior consultant gynaecologist at HCL Healthcare
Offices must acknowledge anaemia as a public health issue. Initiatives like providing iron-rich meals in cafeterias, holding health workshops, and providing access to regular health check-ups can help improve women's health. (Photo: Freepik)
Health of working women: Anaemia is a leading health concern in women -- particularly in working women -- and it needs to be addressed at the earliest. Doctors say the incidence of anaemia is often underestimated. It is a condition characterised by reduction in the amount of haemoglobin (Hb) in red blood cells, resulting in decreased inability to carry oxygen adequately to the tissues in the body. For women who work, they are often tasked with balancing numerous roles at home and in the office, and they seldom remember to take care of themselves. According to the World Health Organization (WHO), approximately 37 per cent of pregnant women and 30 per cent of women aged 15-49 years suffer from anaemia globally with the prevalence in India even higher, with approximately 57 per cent of women. Despite being preventable and treatable, anaemia -- whose classic symptoms include fatigue, weakness, dizziness, headaches, rapid heart rate, pale skin, brittle nails and hair loss -- continues to severely impact the lives of millions of women.
Why Are Working Women At A Higher Risk Of Anaemia?
According to Dr Disha Thakwani, senior consultant gynaecologist at HCL Healthcare, the primary biological and lifestyle factors contributing to higher anaemia rates among women include:
Iron deficiency anaemia: Inadequate food intake, parasite infection, and dietary intake are three of the most common causes of iron deficiency in young Indian women. Traditional Indian diets, while flavourful and varied, may not necessarily include enough iron-rich foods. Many young women may not eat enough meat, poultry, fish, or iron-rich plant foods like lentils and green leafy vegetables. Moreover, traditionally-influenced eating choices, such as vegetarianism or restrictive eating patterns, can increase the risk of iron insufficiency.
Menstrual blood loss: Women lose about 30-40 millilitres of blood per menstrual cycle, which equates to an iron loss of 15-20 milligrams per month. Heavy menstrual loss occurs when a female loses more than 80 millilitres during periods.
Vitamin B12 and folate deficiency: These are also contributing factors.
Pregnancy and childbirth: These can also increase the risk of anaemia in women.
Chronic conditions: Crohn's disease, celiac disease, cancer, diabetes, etc.
Stress: Work-related stress, or household stress, or a combination of both.
How Does Anaemia Affect Working Women?
Dr Thakwani explains that anaemia poses substantial problems for working women who must balance their professional and domestic responsibilities. "Chronic fatigue, caused by low haemoglobin levels, produces exhaustion and weakness, which can result in reduced productivity. Combined with cognitive deterioration, this weariness caused by iron deficiency can impair concentration, memory, and decision-making skills. A weakening immune system causes frequent illnesses, disturbing the work schedule," the doctor explains.
Role Of Iron In Combating Anaemia
To prevent iron deficiency, it is crucial to eat iron-rich foods, including lean meats, chicken, fish, beans, lentils, tofu, spinach, and fortified cereals, the expert says.
At the same time, combining vitamin C-rich meals like citrus fruits, tomatoes, and bell peppers with iron-rich diets can improve iron absorption. Limiting tea and coffee consumption during meals can help improve iron absorption, too.
Iron supplements can assist women with excessive menstrual bleeding meet their iron demands.
Adopting a balanced diet with nutrient-dense foods, frequent exercise, and stress management can improve general health and reduce the risk of iron deficiency.
Working women must carry iron-rich lunches and snacks to work.
Women must also get regular haemoglobin and iron-level testing done to catch deficiencies early.
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