Jahangeer Ganaie
Srinagar, Jun 24: Health experts in Jammu and Kashmir have intensified efforts to raise awareness about anaemia among women and girls, emphasising the importance of proper nutrition, healthy habits, and timely medical care to combat the widespread health condition.
According to medical experts, anaemia occurs when the haemoglobin level in the blood falls below normal, reducing the body’s ability to carry oxygen efficiently. The condition can lead to persistent fatigue, weakness, dizziness, headaches, poor concentration, and reduced physical and mental performance, affecting education, work, and overall quality of life.
Speaking to the news agency—Kashmir News Observer (KNO), Dr S. Muhammad Salim Khan, Professor in the Department of Community Medicine at GMC Srinagar, called for educating women and adolescent girls about practical and natural ways to prevent and manage anaemia through dietary and lifestyle modifications.
He said common symptoms of anaemia include extreme tiredness, pale skin, hair fall, dizziness, rapid heartbeat, low energy levels, difficulty concentrating, and, in some cases, irregular or excessively heavy menstrual bleeding. Women of reproductive age, adolescent girls, and those with poor dietary intake are particularly vulnerable and require extra attention.
Experts recommend the daily consumption of iron-rich foods as the first line of defence against anaemia. Locally available green leafy vegetables such as Haakh (Kashmiri collard greens), spinach, bathua, methi, sarson, and kale are considered excellent sources of iron. Pulses and legumes, including rajma, chana, lobia, masoor, soybeans, peas, and whole pulses, also play a crucial role in maintaining healthy haemoglobin levels.
In addition, nuts and seeds such as almonds, walnuts, pumpkin seeds, flaxseeds, and sesame seeds provide valuable nutrients that support blood health. Fruits, including figs, apricots, plums, dates, pomegranates, and apples, are also encouraged as part of a balanced diet.
Doctors highlighted the importance of traditional and locally available foods such as ragi, bajra, buckwheat (kuttu), whole grains, and dry fruits. Moderate consumption of ingredients commonly used in Kashmiri Kahwa, including almonds and saffron, can also contribute to overall nutritional well-being.
Medical experts stress that iron absorption can be significantly improved by consuming Vitamin C-rich foods alongside meals. Lemon, amla, oranges, guava, kiwi, strawberries, and tomatoes help the body absorb iron more effectively and should be included regularly in daily diets.
At the same time, people are advised to avoid drinking tea, coffee, or cola beverages immediately after meals, as these can interfere with iron absorption. Instead, such beverages should be consumed one to two hours after eating.
Beyond nutrition, experts underline the importance of maintaining a healthy lifestyle. Regular physical activity, such as walking, yoga, and light exercise, along with adequate sleep, stress management, proper hydration, and spiritual well-being, can contribute significantly to overall health and recovery from anaemia.
Women are also encouraged to pay special attention to their menstrual health by ensuring adequate nutritional intake during periods. Those experiencing heavy or irregular bleeding are advised to seek medical consultation to identify and address any underlying health concerns.
Doctors further recommend regular haemoglobin testing, noting that early detection of anaemia enables timely intervention and helps prevent complications. Routine health check-ups can help individuals monitor their iron levels and take corrective measures before symptoms worsen.
“Eat Right, Live Right, Stay Strong” remains the central message of the campaign, encouraging women and girls to prioritise their health and build a stronger and healthier future for themselves and society, according to health experts—(KNO)
