Beware!, the effect of over heavy exercise

Basically exercise aims to increase physical strength and body fitness. But the wrong strategy of exercise can actually be a master weapon for your health. For example, if you exercise too heavily to experience symptoms of decreased fitness such as weakness and lack of excitement after completion, you may experience anemia after exercise.

What causes anemia after exercise?

Experts argue that sports-induced anemia is not an actual anemic disease, but it is only a symptom of iron deficiency after exercise. In addition, anemia after exercise may be a mechanism of body adaptation to increased exercise intensity. Sports-triggered anemia tends to be lighter and can be more easily treated than an actual anemic disease.

Anemia itself is characterized by a consistent decrease in levels of red blood cells over a longer period of time depending on the conditions that trigger it. This is because it is influenced by several factors in addition to diet, such as inflammation of internal organs, menstruation,  nutrients, or are experiencing certain diseases.

Why exercise can trigger anemia?

There are two mechanisms that can explain how anemia after exercise can occur. One of them is anemia condition caused by hemolysis or red blood cell splitting process due to mechanical pressure and oxidative stress condition, where the amount of free radicals in the body increases for a moment while exercising. Although the breakdown of red blood cells tends to occur in old blood cells, but the loss of enough iron during exercise can trigger anemia symptoms. This is more likely to happen when someone does cardio exercise.

While other mechanisms are more likely to occur while doing endurance exercises and increase blood plasma to a greater number of red blood cells and blood chips. High blood plasma levels cause blood to become more fluid and red blood cell concentrations decrease. As a result, red blood cells are pumped by the heart throughout the body, especially muscle tissue, so much less. This mechanism encourages the body to adapt and symptoms of anemia can improve in a short time.

Despite these two mechanisms, the high level of a person's physical activity - especially for an athlete - will affect the level of nutritional needs, especially iron requirements. Saved iron decreases through excretion of sweat, gastrointestinal bleeding, and impact on the body, especially the feet when exercising.

Iron is necessary because someone who exercises regularly has a larger red blood cell time so that the amount of iron needed to form it will be more than that the need for red blood cells at the age of growth and teenagers will be more.

What are the symptoms of anemia after exercise?

Some of the acute symptoms of anemia that occur after exercise are difficulty breathing, chest or heart pain, headache, and leg pain. If left or the body does not get iron intake in the day after exercise can cause symptoms of canker sores, burning tongue sensation, and want to eat unusual foods such as ice cubes, lime or soil. If more serious symptoms such as pale skin, exhaustion, or a mild head may be triggered by anemia or other unconscious diseases.

Anyone at risk of anemia after exercise?

Symptoms of anemia due to exercise can be experienced by anyone including people who routinely physical activity or a rarely exercise or weekend warriors. However, women who are not menopausal or female athletes in their teens have a higher risk. Symptoms of anemia after exercise are also easier to appear in a vegetarian, an individual who has a wound or is undergoing surgery and a healthy individual who has a low-iron diet, vitamin B12 and folate.

Nutrition improvements to overcome anemia after exercise

The addition of iron-rich foods is the best way to deal with anemia after exercise. Iron can be obtained from red meat, fish, and poultry. Iron from animals is a good source because it is more easily absorbed.

If you are vegetarian then prioritize the fulfillment of iron from the source of food nuts and grains and green leafy vegetables. But avoid consumption of black tea, wheat, and soy protein so as not to interfere with the absorption of iron. Iron absorption can be helped by consuming vitamin C such as those derived from tomatoes and oranges.