Running lowers blood pressure and helps to raise levels of HDL – both of which are good for the heart. It’s also a good stress reliever and an effective way to keep weight under control; but there are some drawbacks to hitting the pavement too often. People who run are more prone to a condition called runner’s anemia.
What is Runner’s Anemia?
As the name implies, runner’s anemia is a form of anemia commonly seen in runners. Anemia is a condition where there’s an abnormally low number of red blood cells in the blood stream. Because red blood cells carry oxygen to the body, anemia can lead to symptoms of excessive fatigue, loss of energy, cold sensitivity, and, sometimes, shortness of breath. Anemia has a variety of causes – some of which are diet related. Runner’s anemia seems to be directly related to the lifestyle of the runner and the act of running.
What Causes Runner’s Anemia?
There are a variety of reasons why runners can experience a reduction in red blood cells. Running involves pounding the feet against pavement which can cause destruction of red blood cells – leading to a drop in hemoglobin levels. Interestingly, runners have been found to have blood in their stools and in their urine after running marathons or running for long periods of time which may also account for their higher risk of anemia. It’s thought that runners are more prone to mild intestinal damage due to shifting of blood flow away from the intestines towards the hard working leg muscles. Add to that the fact that some runners eat an iron poor diet and lose iron when they sweat during running and you can see why anemia is such a problem.
Who Gets Runner’s Anemia?
Runner’s Anemia can be seen in anyone who runs, but is more common in women and longer distance runners. Women regularly lose iron on a monthly basis during menstruation and are less likely to eat red meat and other high iron foods that would replace the lost iron. Runners who run longer distances or clock more miles experience more red blood cell destruction and lose more iron through sweat, and also, potentially, through the urine and digestive tract.
What Should You Do About It?
Runner’s anemia can be present with few or no symptoms initially and once symptoms develop it can take several months to correct the problem. The best way to avoid this condition is to have iron levels checked every six months if you’re a runner and anytime you experience excessive fatigue. Women who are still menstruating should get fifteen milligrams of iron per day, while men should get ten milligrams through diet.
The good news? Taking steps to avoid runner’s anemia will help keep you running at peak capacity and you’ll be less likely to experience unnecessary fatigue. If you’re a runner, get your hemoglobin and iron levels checked every six months.
References:
http://www.thefreelibrary.com/Gastrointestinal+%28GI%29+bleeding+in+endurance+runners-a098542872
