Warmer Months Are Ahead! How to Survive Colder Months with Anemia

Does the cold weather have you feeling lethargic? While many people feel like they slow down during the winter months, those with anemia are especially susceptible to fatigue, weakness and a lowered immune system. Here’s how to stay healthy and energized through the season.

Winter can be a challenging time for those with anemia, a condition characterized by a lack of healthy red blood cells to carry oxygen throughout the body. Shorter days and colder temperatures can exacerbate anemia symptoms. Reduced sunlight leads to lower vitamin D levels, which may affect energy and immune function. Additionally, the body may need more nutrients to combat the cold, making it essential to stay proactive in managing anemia.

Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen. Incorporate iron-rich foods into your diet such as meat, leafy greens like spinach, legumes and iron-fortified cereals. Vitamin C enhances iron absorption, so pairing high iron meals with foods like oranges, strawberries, bell peppers or tomatoes can maximize the benefits.

Dehydration can worsen fatigue and make it harder for your body to transport oxygen efficiently. Even in the winter, drink plenty of water to stay hydrated. Have trouble drinking enough water? Other drinks, like herbal teas, also count towards your water intake. Just be sure to avoid overindulging in caffeine or alcohol, which can be dehydrating.

If dietary changes aren’t enough, your doctor may recommend iron or vitamin B12 supplements. With limited sunlight exposure in winter, many people have vitamin D deficiencies which can exacerbate anemia symptoms. Consider a vitamin D supplement or spending time outside during daylight hours. Consult a healthcare provider before starting any new supplement regimen though, as certain dosages may be too high for you.

Exercise improves circulation, helping alleviate fatigue. While it might be tempting to stay indoors under the blankets, incorporating light activities like walking, yoga or stretching into your routine can go far in boosting your energy and spirits.

Cold weather can make anemia symptoms, like cold hands and feet, more noticeable. Layer up with warm clothing and use heated blankets or warm drinks to stay comfortable.