International Women's Day serves as a powerful reminder of the ongoing fight for women's rights, gender equality, and overall well-being. While the day is widely recognized for highlighting social, economic, and political issues, it also plays a crucial role in bringing attention to women's health challenges worldwide. Among the most pressing concerns is the rising prevalence of lifestyle-related diseases and nutritional deficiencies, particularly anaemia, which affects millions of women globally.Anaemia, a condition characterized by a deficiency of red blood cells or haemoglobin, is increasingly common among Indian women. According to a study conducted by Redcliffe Labs, three out of five Indian women are at risk of developing anaemia, and lifestyle-related diseases are also on the rise. The research, which analyzed health data from over a million women, identified common issues such as lipid abnormalities, diabetes, arthritis, thyroid disorders, and iron deficiency. As Women's Day 2025 approaches, it is essential to address these health concerns and spread awareness on how women can overcome anaemia and improve their overall well-being.
 

Understanding Anaemia and Its Causes

Anaemia develops when the body lacks enough healthy red blood cells to carry oxygen efficiently. This can result in persistent fatigue, dizziness, weakness, shortness of breath, and pale skin. The condition may arise due to various factors, including iron deficiency, vitamin B12 or folate deficiency, chronic diseases, or genetic disorders. Given the high prevalence of anaemia among women, it is crucial to take preventive measures and adopt lifestyle changes that can help improve iron levels and overall health.

Here are some effective strategies to overcome anaemia and maintain better health:
 

1. Increase Iron Intake Through Diet
   Iron is an essential mineral required for the production of haemoglobin, the protein in red blood cells responsible for oxygen transport. Women need to include iron-rich foods in their daily diets to prevent deficiency. Good sources of iron include lean meats, poultry, seafood, leafy greens (spinach, kale), beans, lentils, and iron-fortified cereals. Since plant-based iron (non-heme iron) is not as easily absorbed by the body, it is recommended to pair it with vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers to enhance absorption.
    

2. Take Iron Supplements When Needed
   While a balanced diet can help maintain adequate iron levels, some women may require iron supplements, especially those with severe iron deficiency. It is important to take iron supplements under medical supervision, as excessive intake can cause side effects like nausea and constipation. To improve absorption, iron supplements should be taken on an empty stomach with vitamin C-rich drinks like orange juice. Additionally, it is advised to avoid consuming calcium-rich foods, coffee, or tea when taking iron supplements, as these can inhibit absorption.
    

3. Consume Vitamin B12-Rich Foods
   Vitamin B12 plays a crucial role in red blood cell formation and neurological function. Its deficiency can lead to pernicious anaemia, characterized by fatigue, cognitive issues, and nerve damage. Since B12 is primarily found in animal-based foods like eggs, dairy, fish, and meat, vegetarian and vegan women may need to consider fortified foods or B12 supplements to meet their dietary requirements.
    

4. Increase Folate Intake
   Folate, also known as vitamin B9, is another essential nutrient for red blood cell production. A deficiency in folate can cause megaloblastic anaemia, a condition where the body produces abnormally large and ineffective red blood cells. Women can boost their folate intake by including foods such as dark leafy greens, legumes, citrus fruits, avocados, and fortified grains in their diets. Pregnant women are often advised to take folic acid supplements to support fetal development and prevent neural tube defects.
    

5. Enhance Iron Absorption with Vitamin C
   Vitamin C is a powerful enhancer of iron absorption. It converts non-heme iron from plant sources into a more absorbable form, preventing deficiencies. Women should include vitamin C-rich foods such as oranges, strawberries, kiwi, guava, and bell peppers alongside their iron-rich meals to maximize absorption and improve haemoglobin levels.
    

6. Avoid Iron Inhibitors in Your Diet
   Certain foods and beverages can interfere with iron absorption, making it harder for the body to retain sufficient iron levels. Tea and coffee contain polyphenols, while dairy products are high in calcium—both of which can reduce iron absorption when consumed with meals. Women should try to consume these at least an hour before or after an iron-rich meal to minimize their impact on iron absorption.
    

7. Include Probiotics for Better Nutrient Absorption
   Gut health plays a vital role in the body's ability to absorb essential nutrients like iron and vitamins. Consuming probiotic-rich foods such as yogurt, kefir, kimchi, sauerkraut, and other fermented foods can support a healthy gut microbiome, thereby improving nutrient absorption and overall digestive health.
    

Anaemia is not just a nutritional issue; it is a major public health concern that affects women's energy levels, work productivity, and overall quality of life. If left untreated, it can lead to severe complications, including heart-related issues and pregnancy complications. Therefore, it is crucial to take proactive steps to prevent and manage anaemia through proper diet, supplementation when needed, and lifestyle modifications.International Women's Day 2025 serves as a perfect reminder to prioritize women's health and advocate for better awareness, diagnosis, and treatment of anaemia. By addressing nutritional deficiencies, spreading awareness, and encouraging regular health check-ups, women can take charge of their well-being and lead healthier lives. This Women's Day, let’s not only celebrate women's achievements but also focus on ensuring that every woman has access to the resources needed for a healthier future.