Anemia Saat Menstruasi, Bagaimana Cara Mencegahnya?

Anemia Saat Menstruasi, Bagaimana Cara Mencegahnya?
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Anemia adalah kondisi umum yang bisa ditemukan pada banyak orang. Bila mengalami anemia, berarti tubuh kekurangan sel darah merah yang cukup untuk membantu mengantarkan oksigen ke seluruh jaringan dan organ yang ada di tubuh.

Ada beberapa jenis dari anemia dan derajat penyakitnya mulai dari ringan hingga berat, tergantung berapa kadar sel darah merah di tubuh. Anemia dapat menyebabkan Anda merasa lelah, lemah, pusing, sakit kepala dan lain-lain.

 

Bagaimana Menstruasi Bisa Menyebabkan Anemia?

Anemia bisa disebabkan oleh berbagai macam hal, mulai dari kondisi bawaan lahir, kekurangan zat nutrisi tertentu, peradangan di tubuh, gangguan produksi serta hancurnya sel darah merah, hingga kanker.

Bila Anda mengalami siklus menstruasi dengan aliran darah yang deras atau perdarahan menstruasi yang berat, Anda bisa mengalami anemia. Kehilangan darah yang signifikan selama menstruasi bisa membuat tubuh kehilangan sel darah merah lebih cepat dibandingkan dengan laju produksi sel darah merahnya.

Jenis anemia yang paling sering ditemukan adalah anemia karena kekurangan zat besi. Jenis anemia ini juga sering ditemukan akibat perdarahan menstruasi yang berlebihan. Oleh karena itu, bila Anda bisa mendapat zat besi yang cukup dari makanan yang dikonsumsi, Anda dapat mencegah terjadinya anemia.

Baca Juga: Tiga Kondisi Normal yang Dapat Menyebabkan Menstruasi Tidak Datang

 

Cara Mencegah Anemia saat Menstruasi

Haid yang berat dapat menyebabkan anemia. Ada beberapa hal yang bisa dilakukan untuk mencegah anemia saat sedang menstruasi, di antaranya:

Mencukupi kebutuhan zat besi melalui makanan

Konsumsi makanan yang tinggi kandungan zat besi, misalnya seperti:

  • Daging merah
  • Bayam
  • Polong-polongan
  • Tiram
  • Kalkun
  • Biji Gandum
  • Edamame
  • Kacang-kacangan
  • Sereal yang difortifikasi
  • Sayuran berdaun hijau gelap
  • Tepung kedelai
  • Buah yang dikeringkan

Kebutuhan zat besi wanita berusia 19-50 tahun adalah 14,8 mg sehari. Bila Anda sering mengalami anemia defisiensi besi, Anda perlu memerhatikan pola makan Anda. Diskusikan dengan dokter bila Anda memerlukan suplemen zat besi.

Konsumsi makanan yang membantu penyerapan zat besi

Vitamin C dapat membantu penyerapan zat besi dengan baik. Saat sedang haid, cukupi kebutuhan vitamin C Anda melalui beberapa makanan berikut: 
  • Jeruk
  • Lemon 
  • Paprika 
  • Stroberi 
  • Tomat 
  • Melon
  • Brokoli 
  • Kubis
  • Kembang kol 
  • Kentang 
  • Jambu 
  • Kiwi

Baca Juga: Jika Sedang Menstruasi Sebaiknya Hindari Makanan Ini

Membatasi konsumsi kopi dan teh

Beberapa penelitian menemukan bahwa kandungan kafein dalam kopi dan teh dapat mengurangi penyerapan zat besi. Satu penelitian menemukan bahwa meminum secangkir kopi atau teh dapat menurunkan penyerapan zat besi sebesar 39-64 persen.

Bila Anda tetap ingin meminum kopi dan teh, sebaiknya Anda meminumnya 1-2 jam sebelum makan.

Diskusikan dengan dokter sebelum mengonsumsi suplemen kalsium

Mengonsumsi zat besi dengan makanan atau suplemen lain dapat mengurangi manfaatnya. Misalnya ketika mengonsumsi suplemen zat besi bersama dengan obat antasida atau suplemen kalsium.

Cara terbaik adalah tidak meminum suplemen dan obat tersebut secara bersamaan. Sebaiknya, beri jarak 1-2 jam antara konsumsi suplemen zat besi dengan obat antasida atau suplemen kalsium.

 

Kapan Perlu ke Dokter Bila Anemia saat haid?

Konsultasikan dengan dokter bila ketika Anda haid, Anda mengalami keluhan seperti darah menstruasi yang berlebihan, haid berlangsung lama di atas 7 hari, adanya gumpalan darah besar saat haid, perlu mengganti pembalut setiap 1-2 jam, kelelahan berat, pusing, hingga sesak napas.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Minggu, 16 April 2023 | 19:28
Tags : menstruasi Anemia anemia defisiensi zat besi

Erica Hersh (2020). Can Your Period Cause Anemia?. Available from: https://www.healthline.com/health/anemia-period.

Mayo Clinic (2022). Anemia. Available from: https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360.

Penn Medicine (2022). What is Anemia?. Available from: https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/anemia.

NHS UK (2020). Iron. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/.

Harvard T.H Chan (2020). Vitamin C. Available from: https://www.hsph.harvard.edu/nutritionsource/vitamin-c/.

Mary Jane Brown, Ph.D, RD (2017). Do Coffee and Caffeine Inhibit Iron Absorption?. Available from: https://www.healthline.com/nutrition/coffee-caffeine-iron-absorption.

Mayo Clinic (2022). Iron Supplement (Oral Route, Parenteral Route). Available from: https://www.mayoclinic.org/drugs-supplements/iron-supplement-oral-route-parenteral-route/precautions/drg-20070148.

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