its
hApril 7, 2005 @ 5:20 pm · Filed under Thalassemia Minor
I was asked by a member to post on what to look for if you are fatigued and what to eat to feel better. This is what I have learned from experience from myself and my family:
TESTS TO ASK FOR:
You should test yourself and your kids periodically (3-6 months) to look at your HEMOGLOBIN levels, FERRITIN and other general tests for DEHYDRATION. If you are dehydrated the hemoglobin will be abnormally high and the reading will be false. You should find a hematologist and ask them if they have had any experience with thalassemia. They usually do. Testing ADRENAL function (Cortisol) is also important. Another testing sequence for wheat allergy or other FOOD ALLERGIES may also reveal a culprit.
Normal hemoglobin for women is 12-14gms but a Thal minor may never be that. You may however feel fine at 10.5-11gms you will just not be a super sports hero… The kids will have different baselines.
HEMOGLOBIN DATA
The normal ranges for hemoglobin depend on the age and, beginning in adolescence, the sex of the person. The normal ranges are:
- Newborns: 17-22 gm/dl
- One (1) week of age: 15-20 gm/dl
- One (1) month of age: 11-15gm/dl
- Children: 11-13 gm/dl
- Adult males: 14-18 gm/dl
- Adult women: 12-16 gm/dl
- Men after middle age: 12.4-14.9 gm/dl
- Women after middle age: 11.7-13.8 gm/dl
from:
http://www.medicinenet.com/hemoglobin/article.htmYou should also be measuring your BLOOD PRESSURE and you should be recording what it is when you feel good and when you’re not for comparison. I will elaborate on this in a different thread sometime.
DIET & NUTRITION (not for Thal major!):
If you adrenals are functioning well, your hemoglobin seems normal and you are not iron deficient, it is time to revise your diet before thinking it is something more extreme that fatigues you besides of course life being hard and demanding. There are different types of fatigue and LETHARGY is not real fatigue. If you just want to sleep for days, especially after eating, something is wrong!
You need to make sure that you eat a balanced diet even if that means that you gain a couple more pounds. Once you get stronger, a moderate workout or increase in activities will help you shed the pounds.
SIMPLE vs. COMPLEX CARBS
Try to eat like a diabetic because you may also be sensitive to sugar. Eliminate refined SUGAR from your home. Bake with honey or sucanat. Eliminate simple carbohydrates: eat whole wheat pasta, brown rice, fiber-rich food. Read the labels because these days companies add corn syrup even to bread! It is ridiculous! Eat more FIBER from fruits and vegetables and if you are a chocoholic like me, switch to a 60% cocoa or higher dark chocolate. If you keep yourself away from refined sugar, then, having some once in a while won’t make you crash. You can also test for insulin resistance and/or GTT (
http://www.labtestsonline.org/under…ucose/test.html). In my family, most members with Thal minor also have issues with sugar.
You may benefit from a new cookbook such as “The Good Carb Cookbook” (
http://www.amazon.com/exec/obidos/A…0771163-6294219).
SUGAR SUBSTITUTES
Most alternative sugar substances such as saccharin and sucralose are quite bad for you. They are addictive, chemistry altering and may cause cancer in the long-term. Maltitol use is very popular these days because of the Atkins diet and is deemed safe (just a tad laxative) but I would be weary. If you can’t help yourself, have the real thing: try some maple syrup…
SODIUM
You may benefit from a little more SALT in your diet. Try sea salt: it is lower in sodium than other salt and is a great addition to food. If your BLOOD PRESSURE is low, try a glass of V8 tomato juice. Also keep a little bag of salted nuts around in case you start fading. Everyone should have a handful of nuts everyday. Eating sugar when you are fading is not a good idea!
PROTEIN & IRON
If you are vegetarian, you need to find a way to get protein in your diet. SOY can work if your intestines can handle it. Too much soy may DEPLETE your body of other nutrients such as iron so beware.
You can also buy protein in tablets from health food stores. Eating dairy will help. Try feta cheese, farmer’s cheese, Greek yogurt, cottage cheese. Some folks from the Mediterranean region may also be allergic to COW DAIRY but are ok with goat/sheep dairy. Adjust your diet accordingly. Dairy sensitivities vary from allergies to intolerance and sometimes you may be allergic to all lactose, other times just to cow protein. Trial and error…
For iron, not all beans and lentils were created equal: red lentils seem to rank the highest in the legume department while spinach really isn’t that rich in iron (cartoon myth). A complete source of iron-rich foods can be found at:
http://www.bloodbook.com/iron-foods.html. If you are iron deficient, avoid caffeine within a few hours of your meal and add vitamin C rich foods as a pair to iron-rich foods to enhance absorption. Too much calcium will also hamper iron absorption.
If you are not vegetarian, liver and rare-cooked red meat is your best bet. Pair with steamed/broiled vegetables or salad (skip the croutons!) and it is a winner. For plain protein, good old chicken breast is a good bet. Mind you that thal minors seem to have naturally low CHOLESTEROL so as long as you are not consuming a block of butter daily, you’ll do fine on a red meat diet…Have meat 3-4 times per week and pair only with vegetables or a salad with mixed greens, avocados and a few nuts.
Adding seafood to your diet twice a week adds lean protein and other key nutrients to your diet. Avoid eating farm-raised fish and really large fish too often because they may have a high concentration of pollutants. Try one to two oily fish servings per week, such as salmon for omega-3 nutrients.
WOMEN & ATHLETES
You may need more iron and/or protein if you are an athlete, if you are pregrant or if you are menstruating.
FATS
Not all fats are bad and you need good fats to absorb and process nutrients. Avoid trans-fats and too many saturated fats. Use olive oil for cooking instead of any other oils because it degrades better. Forget deep frying and don’t cook food with butter. You can use some for baking. If your baked goods lack moisture, try using apple sauce or a thick yogurt. Use some butter in baking and sub the rest. Also note that a high quality butter in my opinion is better than some margarine substitutes. If you are going to use something, go for the real stuff, whatever that is and use in moderation.
CHILDREN
Kid’s foods are increasingly high in refined sugars, bad fats and additives which makes for a cranky, unhealthy child. Don’t succumb to packaged lunches and keep finding ways to make sure your kids eat a balanced meal. Reward them with the least harmful junk food if they do their best to eat healthy. You will be able to trick them into better junk food eventually and at some point they will be turned off by junk food.
WATER+
One more note: electrolytes! Just water isn’t enough sometimes. One large glass of water enriched with electrolytes is a good way to start the day. Caffeine in the long term causes fatigue. So skip it or try some low caffeine teas to trick your system…Gatorade when you work out is allowed despite the sugar because you will use it right away. Have some in the beginning of your work out and the middle and finish with water and protein to feed your muscles.
Young coconut water is great for hydration. Availability varies from country to country. Young coconut water is almost clear (not to be confused with mature coconuts) and is rich in electrolytes. You can scrape and eat the meat too but it is a little high in saturated fat. I have also tried Zico water. It isn’t like the real thing in taste and takes some getting used to. Having it very chilled helps.
If you can’t find young coconut in an Asian supermarket or Whole Foods, try:
http://www.youngcoconuts.com/index.htmBREAKFAST, DINNER, LUNCH?
Many serials and breakfast foods (including serial bars) are high in sugar and full of useless additives and preservatives. Look for the lowest-sugar serial in the market that has the most vitamins and fiber. If you have the time, make your own. Scottish or Irish cut (not instant) oatmeal with soy milk, fresh or dried berries and some maple syrup and butter will take you further in your day than most serial foods out there. It sticks to your ribs! And have one strip of bacon or one small sausage to get a little salt and protein but not more than that.
Two poached eggs with rye bread are a also good way to start the day and beat the mid-day crash. If you crave some carbs, have a high-fiber and protein muffin, sometimes dubbed fiber cakes. Home made are best…
If you are truly on the run, grab a “Pria” brand bar. You won’t crash too hard from it. Buy a few different brands and types and experiment. Some stores carry less famous brands that are very good for you. Read the labels NOT the advertising…
If you eat a big breakfast late, you may skip a big lunch and just have some yogurt with nuts and berries or a salad. Dinner for many of us is the biggest meal of the day. Research on when it is best to eat what is always conflicting and changing.
Recent data shows that eating late may not be that bad for you, depending on what you eat. Eating your protein early in the day and your carbs in the evening has been suggested because carbs help you sleep whereas a big steak for dinner may keep you up digesting it or may make you sleep with unrest. You will know what works for you if you pay attention to your vitals and patterns. In general, protein promotes fullness which will keep you from snacking on junk but a complete lack of carbs won’t make you feel satisfied. Combining the protein with some complex carbs will do the trick most of the time.
The most important thing is to make sure you eat a little bit of everything and to not wait until you are starving.
CONCLUSION
The key here is VARIETY and MODERATION. No one food will solve all your problems but be aware of what you are eating!
You can ask me for more, including recipes!
——-
References/Sources
Article submitted by our member: Marientina
Please always consult your Physician and/or Dietition for
i) health information on Thalassemia Minor and nutrition questions
ii) before making any change to your existing diet pattern.
Permalink
Discuss: No Comments »
Categories
Thalassemia (Major) Management
Thalassemia Minor
News Briefs
Thalassemia Awareness
Health Issues
Iron Chelation
Events and Fundraisers
Research Papers
Search
Thalforum Navigation
ARTICLES & NEWS HOME
DISCUSSION FORUMS
THALFORUM HOME
Meta
RSS 2.0
Atom
Thalassemia News, Information and Discussion Website
All information on Thalforum.ca is for educational purposes only and is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting a qualified health care provider. Thalforum administrators and moderators strongly encourages you to consult your health care provider with any questions or concerns you may have regarding your condition.
®© All Rights Reserved | Thalforum.ca | 2004-2005 | Read Disclaimer | Privacy Policy
XHTML · CSS
ttp/www.Thalforum.ca/