Fatigue, loss of energy, shortness of breath, leg cramps and insomnia can all be symptoms of anemia resulting from certain nutritional deficiencies. Learn the signs and symptoms of diet-related anemia, and how you can prevent, recognize, manage and treat it. 

What is Diet-Related Anemia?
Anemia, which means “lack of blood,” is an increasingly common medical problem reported among seniors. Research shows a prevalence of anemia in the older general population of 17 per cent. Indeed, risk of anemia increases with age.
The problem is a decrease in the number of red blood cells, which carry oxygen around the body. Nutrient deficiency anemia is present in about one-third of anemia cases in seniors, in particular deficiencies in iron, folate, or vitamin B12. Iron deficiency alone accounts for nearly half of nutrient deficiency related anemia cases. Other risk factors include:
* Following a strict vegan diet that increases the risk of vitamin B12 deficiency
* Heavy alcohol consumption that increases the risk of folate deficiency

Anemia increases the risk of developing other chronic conditions such as cardiovascular disease and renal failure. It also reduces life expectancy and decreases quality of life. However, there are a number of symptoms to look out for to ensure early detection.

What are the Symptoms of Anemia?
Anemia often has a gradual, yet harmful, onset in seniors. This means it is relatively well tolerated initially, with symptoms developing and worsening over time. Symptoms to watch for include:
* Becoming easily tired
* Loss of energy
* Rapid heartbeat, particularly with physical activity
* Shortness of breath
* Headaches
* Difficulty concentrating
* Dizziness
* Pale skin
* Leg cramps
* Insomnia

Vitamin B12 deficiency anemia can also be accompanied by the following symptoms:
* A sensation of “pins and needles” in the hands or feet
* Lost sense of touch
* Difficulty walking
* Clumsiness
* Stiffness in the arms and legs
* Dementia
* Hallucinations
* Paranoia

Even mild deficiencies in vitamin B12 can pose health implications for seniors. 
Iron deficiency anemia can also be accompanied by the following symptoms:
* Cravings for strange substances such as paper, ice or dirt (a condition called Pica)
* Upward curvature of the nails (Koilonychias)
* Soreness of the mouth, especially the corners

There may be few signs of anemia if the problem is mild or moderate.  This means that for people with multiple chronic illnesses, as frequently experienced by seniors, anemia can be overlooked and symptoms attributed to other conditions. So, if you think you may have anemia, ask your physician for tests.

How can I Prevent Diet-Related Anemia?
1. Eat More Vitamin B12
Vitamin B12 (Cobalamin) can cause health problems even at mildly low deficiency and a long-term deficiency can cause permanent damage to the brain and central nervous system. The good news is that vitamin B12 can be eaten in large doses because excess is excreted by the body or stored in the liver for use when supplies are low. Foods rich in this important nutrient include:
* Shellfish (e.g. clams, oysters, mussels)
* Liver
* Octopus
* Fish (e.g. mackerel, herring, salmon, tuna, cod, sardines, trout)
* Crab
* Lobster
* Beef
* Lamb
* Cheese
* Eggs

Vitamin B12 can only be found naturally in animal products. However, some cereals are also fortified with vitamin B12, so check the package when deciding on morning nourishment.

2. Eat More Folate
Folate (Folic Acid) is essential for numerous bodily functions and, in particular, is required to produce healthy red blood cells and thus prevent anemia. Even when folate is lacking, it can take months for a deficiency to occur since it is readily stored in the body. Foods rich in this important nutrient include:
* Romaine lettuce
* Spinach
* Asparagus
* Parsley
* Broccoli
* Cauliflower
* Beets
* Lentils
* Pinto beans
* Turnip greens

Folate is primarily found in green leafy vegetables, so try to incorporate them into at least two meals a day.

3. Eat More Iron
Iron is found in every cell of the body and it is considered an essential mineral because it is needed to make part of the red blood cells that carry oxygen around the body. Foods rich in this important nutrient include:
* Liver
* Meat (e.g. red meat, chicken, pork)
* Bran
* Beans
* Nuts
* Dried fruit (e.g. dried apricots, raisins)
* Wholegrains (e.g. brown rice)
* Fortified breakfast cereals
* Soybean flour
* Most dark green leafy vegetables (e.g. watercress, curly kale)

Iron deficiency can have some serious health consequences not easily corrected through diet, so if you suspect you are low in this nutrient get some advice from your doctor about supplements.

How can I Manage Diet-Related Anemia?
Prevention of anemia through diet is the ideal scenario, but if that is too late there are ways you can manage the condition. Since deficiencies in folate and vitamin B12 are associated with dementia and cardiovascular disease, it is usually recommended that low levels of these vitamins are supplemented. Folate deficiency should be treated with no more than 1mg folic acid daily due to continued controversy surrounding safe quantities of this supplement. Always discuss dosage with your physician in order to effectively and safely treat anemia.

Conclusion
Mild anemia can usually be treated easily, but if left untreated can lead to a whole host of other chronic conditions. There are a number of ways to prevent the condition through choosing foods rich in iron, folate and vitamin B12. If prevention is too late, treatment via supplements with the support and monitoring of a doctor can help reduce symptoms and restore health and well-being. So, if you are experiencing fatigue, aches and pains, or changes in memory, don’t assume they are age-related – diet has a huge role to play in maintaining vitality at all ages.

FEBRUARY 2012 SENIOR LIVING MAGAZINE VANCOUVER ISLAND