Working Past Anemia: Empowering Yourself to Take Control of Your Health

Jan 27, 2025By Marcus Urbanski
Marcus Urbanski

The words “You’re anemic” or “You need statins” can be unsettling, even alarming. For many, this diagnosis comes with a mix of confusion, worry, and sometimes resignation. Doctors often focus on quick fixes like medication, sometimes without considering underlying causes or exploring lifestyle-based solutions.

The frustration lies in how often patients are given these recommendations without meaningful discussions about their unique circumstances. For example, I recently spoke to someone diagnosed with anemia and told their cholesterol levels required statins. Despite being scared and unsure, they weren’t offered any genetic testing for thalassemia or sickle cell anemia, nor was their diet or lifestyle assessed. I discovered they barely ate red meat—a bioavailable source of iron that might address part of the problem.

I know how overwhelming this can feel because I’ve been there myself. At 6’2” and just 60 kg, I was weak, unable to lift a 20 kg barbell, and hated vegetables. I was diagnosed with borderline anemia, but the advice I received was generic and uninspiring. Over the years, I took control of my health by changing my eating habits, embracing exercise, and focusing on long-term improvements. Today, after 10 years of training, anemia has never been mentioned in my bloodwork again. This blog aims to give you the knowledge and tools to manage anemia holistically and confidently.

What Is Anemia? A Deeper Look

Anemia is a condition where your body lacks enough healthy red blood cells or hemoglobin to carry adequate oxygen to your tissues. Symptoms can include fatigue, weakness, dizziness, pale skin, and shortness of breath (Camaschella, 2015).

What’s frustrating is how often anemia is treated as a one-size-fits-all issue, despite there being many underlying causes.

Types of Anemia

Here’s a breakdown of common types:

Iron-Deficiency Anemia: Caused by insufficient dietary iron, blood loss, or poor absorption (McLean et al., 2009).

Vitamin-Deficiency Anemia: Low levels of B12 or folate prevent red blood cells from maturing properly (Green & Allen, 2020).

Anemia of Chronic Disease: Linked to inflammation and conditions like kidney disease, autoimmune disorders, or cancer (Weiss & Goodnough, 2005).

Hemolytic Anemia: Caused by the premature destruction of red blood cells, often due to genetic conditions like thalassemia or sickle cell anemia (Piel et al., 2017).

Aplastic Anemia: A rare, severe condition where the bone marrow fails to produce enough red blood cells (Young, 2018).

Common Myths About Anemia

Myth 1: “Iron pills fix everything.”
Reality: Iron supplements help with iron-deficiency anemia but do nothing for anemia caused by chronic disease, vitamin deficiencies, or genetic conditions (Green & Allen, 2020).

Myth 2: “Eating red meat will clog your arteries.”
Reality: Red meat, when eaten in moderation, is a powerful source of bioavailable iron. Recent research debunks claims that it significantly increases cardiovascular risk (O’Connor et al., 2017).

Myth 3: “Anemia just makes you tired.”
Reality: Anemia can also cause cognitive impairment, chest pain, and even increased risk of complications in chronic illnesses (Camaschella, 2015).

The Problem with Quick Fixes

Doctors often prescribe medication as the default solution, but this approach can be shortsighted. For example:

Iron supplements address iron levels but may cause gastrointestinal side effects without solving root problems like poor absorption or dietary gaps.

Statins, prescribed to lower cholesterol, come with risks like muscle weakness, memory loss, and even increased diabetes risk (Ward et al., 2019).

What’s even more frustrating is how rarely patients are informed of alternatives, like diet and exercise, or offered tests for genetic causes of anemia. These quick fixes can leave people feeling helpless and uninformed about their own health.

My Journey: Overcoming Borderline Anemia

When I was first told I had borderline anemia, I felt disheartened. At 6’2” and weighing just 60 kg, I struggled to perform basic tasks, like lifting a 20 kg barbell, and vegetables were my worst enemy. But instead of accepting anemia as part of my reality, I took action.

Here’s what I changed:

Diet: I started eating more protein, especially red meat, for its bioavailable iron.

Vegetables:
I made them a priority, ensuring half my plate was filled with nutrient-dense options for folate and other micronutrients.

Exercise:
I incorporated steady-state Zone 2 cardio, which improved my oxygen use and energy levels.

The result? Over 10 years, I’ve transformed my body and health, and anemia hasn’t been mentioned in my bloodwork again.

A Research-Backed Action Plan

This plan is designed to help manage anemia holistically, addressing both physical and emotional challenges.

1. Nutrition: Building from the Inside Out

Diet is the foundation of overcoming anemia.

Iron-Rich Foods: Heme iron (red meat, liver, shellfish) is absorbed more easily than non-heme iron (spinach, beans, lentils) (McLean et al., 2009).

Pair non-heme iron with vitamin C to enhance absorption (e.g., spinach with lemon juice or peppers).

Folate Sources: Essential for red blood cell production—leafy greens, avocado, and asparagus are excellent choices (Green & Allen, 2020).

Vitamin B12: Found in eggs, dairy, fish, and fortified plant-based foods, B12 is vital for healthy red blood cells (Green & Allen, 2020).

2. Exercise: Enhancing Oxygen Efficiency

Exercise doesn’t just build strength; it helps your body manage anemia by improving oxygen delivery:

Zone 2 Cardio: Walking, cycling, or jogging at a conversational pace boosts your cardiovascular efficiency and increases erythropoietin (EPO), a hormone that stimulates red blood cell production (Montero et al., 2015).

Strength Training: Lifting weights increases overall endurance and improves circulation, which is crucial for oxygen transport.

Beginners: Start with 20–30 minutes of low-intensity cardio three times a week.

Experienced Individuals: Incorporate 45–60 minutes of moderate cardio 3–5 times a week and add strength training for optimal results.

3. Testing and Monitoring

Bloodwork: Regular tests for hemoglobin, ferritin, and B12 levels help monitor progress.

Genetic Testing: Ask your doctor about testing for thalassemia or sickle cell anemia if you suspect a hereditary cause (Piel et al., 2017).

4. Addressing Emotional and Mental Impact

Being told you’re anemic can feel overwhelming, but education and action reduce anxiety. Studies show that patients who understand their condition feel more in control and are more likely to take proactive steps (Camaschella, 2015).

That is why I want to give you as much information as possible to be able to make a decision for yourself what route you would like to go down.

Actionable Summary

To overcome anemia:

Eat for health: Focus on iron, folate, and B12. Pair plant-based iron sources with vitamin C.

Exercise smarter: Use Zone 2 cardio to increase red blood cell production and boost energy.

Test regularly: Get blood tests and, if needed, genetic testing.
Empower yourself: Learn about your condition and explore all options before accepting medication.

Conclusion

Anemia can be frustrating, but it’s also an opportunity to reclaim control of your health. Doctors may default to medication, but you have the power to explore solutions that address root causes. With a focus on diet, exercise, and informed decision-making, you can overcome anemia and build lasting energy and vitality.

If you ever feel unsure or need guidance, I’m here to help—not with a program, but with support to help you make the best decisions for your body.

References


Camaschella, C. (2015). Iron-deficiency anemia. The New England Journal of Medicine, 372(19), 1832-1843.

Green, R., & Allen, L. H. (2020). Iron, vitamin B12, and folate. The Lancet, 376(9749), 26-34.

McLean, E., Cogswell, M., Egli, I., Wojdyla, D., & De Benoist, B. (2009). Worldwide prevalence of anemia, WHO Vitamin and Mineral Nutrition Information System. Public Health Nutrition, 12(4), 444-454.

Montero, D., Breenfeldt-Andersen, A., Oberholzer, L., & Haider, T. (2015). Exercise-induced erythropoietin release. Frontiers in Physiology, 6, 290.

O’Connor, L. E., Kim, J. E., & Campbell, W. W. (2017). Total red meat intake of ≥0.5 servings/d does not negatively influence cardiovascular disease risk factors. Journal of Nutrition, 147(4), 36-42.

Piel, F. B., Steinberg, M. H., & Rees, D. C. (2017). Sickle cell disease. The New England Journal of Medicine, 376(16), 1561-1573.

Ward, N. C., Watts, G. F., & Eckel, R. H. (2019). Statin toxicity: mechanisms and side effects. Annual Review of Pharmacology and Toxicology, 59, 201-219.

Weiss, G., & Goodnough, L. T. (2005). Anemia of chronic disease. The New England Journal of Medicine, 352(10), 1011-1023.

Young, N. S. (2018). Aplastic anemia. New England Journal of Medicine, 379(17), 1643-1656.