6 Strength Training Exercises That Burn More Belly Fat Than Cardio After 40

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By your 40s, your body starts experiencing natural change — perhaps the most significant of which is muscle loss. Research shows that adults will lose 3% to 8% of muscle mass per decade after age 40. Not just does this drain strength and mobility but also leads to a slower metabolism, making it easy to accumulate stubborn belly fat, especially during menopause.

Even though these are a natural part of the aging process, you don't have to let them be something you merely accept. With the right combination of exercise and diet, you can see a real difference, says Ian Groves, certified fitness professional and managing director of Training Station. And while it's not what many want to hear, cardio by itself isn't the answer.

In this article, we'll discuss the best exercises to burn fat over 40, and why strength training is crucial to flattening your belly, revving up your metabolism, and remaining lean at any age.

Why Strength Training Is More Effective Than Cardio Over 40

If you've been ratcheting up your cardio workout to fight belly fat, you're not alone. But cautions Groves, doing cardio without strength training can boomerang:

"Too much cardio without any resistance work can accelerate muscle loss, which will lower metabolism even more," says Groves. "That's why it's crucial to couple cardio with strength training for sustainable fat loss after 40."

Strength training—especially compound exercises—not only adds muscle but also triggers fat-burning hormones like growth hormone and testosterone, besides causing the afterburn effect (EPOC), i.e., your body metabolizing calories hours after your workout session is over.

6 Traditional Strength Exercises That Burn More Belly Fat Than Cardio

The following are six trainer-endorsed strength exercises that burn more belly fat than cardio, especially after the age of 40:

1. Squat

Muscles Activated: Glutes, quads, hamstrings, and core
Advantages: Increases functional strength, balance, and metabolism

How to Perform It:

• Stand with shoulders wide at shoulder width.
• Have arms forward or hands on hips.
• Lower down into a squat, back straight and core engaged.
• Stop when thighs are parallel to the ground.
• Press through heels to return to standing.

2. Deadlift

Muscles Worked: Glutes, hamstrings, lower back

Benefits: Increases posterior strength, improves posture, fat burn

How to Do It:

• Stand with feet hip-width apart, dumbbells in hand.
• Slightly bend knees.
• Hinge at hips and lower the dumbbells down your thighs.
• Keep your back flat.
• Glute squeeze to return to standing.

3. Pull-Up

Muscles Worked: Back, biceps, core

Benefits: Enhanced upper body and core strength, promotes fat loss

How to Do It:

• Do a pull-up with an overhand grip, slightly wider than shoulder-width.
• Hang from extended arms.
• Engage your core and pull up until your chin clears the bar.
• Lower slowly to the starting position.

4. Pushup

Muscles Worked: Chest, triceps, shoulders, core

Benefits: Tones upper body and increases overall calorie burn

How to Do It:

• Start in a plank position with your hands under your shoulders.
• Lower your chest toward the ground while keeping your body straight.
• Push back up to return to the plank position.

5. Overhead Press

Muscles Worked: Shoulders, triceps, upper chest

Benefits: Develops upper-body muscle and engages core

How to Do It:

• Rest dumbbells on shoulders with hands at shoulder height.
• Press dumbbells overhead until arms are fully extended.
• Lower dumbbells back to shoulder level in control.

6. Bench Press

Muscles Worked: Chest, triceps, shoulders

Benefits: Develops muscle mass and enhances upper body strength

How to Do It:

• Lie on a bench flat, feet on the ground.
• Hold the barbell slightly outside shoulder-width.
• Lower the bar to your chest, elbows at 45 degrees.
• Press the barbell back to full arm extension.

Final Thoughts: How to Burn Belly Fat After 40 the Smart Way

Muscle is your best friend after 40. While cardio does have its place, resistance training is what actually rebuilds your body, boosts metabolism, and enables you to burn belly fat in the long term.

Pro Tip: To see the best results, couple these exercises with a clean diet, stress management, restful sleep, and constant movement throughout the day.

Pin this post for later and start adding these strength moves to your weekly workout regimen!

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5 Common Lifting Mistakes That Destroy Your Joints After 40 (And What to Do Instead)

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If you're 40+ and still grinding through workouts like you're 25, it's time to change your strategy — specifically when it comes to your joints' health. As great as it is to be active, some joint-damaging lifting mistakes after 40 are secretly hurting your joints and holding you back in the long term.

As Director of Fitness at the Pritikin Longevity Center, Caitlin Donato, explains:

"After 40, hormonal shifts can slow down collagen synthesis and joint lubrication, making joints more rigid and range of motion more limited. Add muscle imbalances, poor sleep, stress, or booze, and wear and tear is more likely—especially under heavy loads.".

To keep you strong and pain-free, following are five weightlifting mistakes to avoid after 40 — and how you ought to be doing instead.

1. ❌ Failing to Make Proper Form or Tempo a Priority

Poor form is one of the most common (and preventable) causes of joint pain. Every time you hurry through exercises or add too much weight too soon, your connective tissues take a beating.

✅ Fix it:

• Prioritize quality over quantity.
• Use a controlled tempo (e.g., a 2-1-2 rhythm: 2 seconds down, 1-second pause, 2 seconds up).
• Always precede heavy lifting with mobility drills and warm-up sets.

"Controlled movement protects connective tissue and reinforces joint stability," says Donato.

2. ⚠️ Doing Dangerous Lifts With Bad Mechanics

Some lifts, like barbell back squats, can be problematic if you lack the mobility or form to perform them safely. They cause undue stress on the spine and joints — especially in those with existing limitations.

✅ Try safer alternatives:

• Landmine squats
• Dumbbell front squats
• Cable machines that permit natural joint movement
• Use a back support for overhead or seated upper-body lifts

These variations are joint-friendly and yield the same strength gain without the added risk.

3. Lifting Too Heavy, Too Soon

It's tempting to lift big numbers in the gym, but lifting too heavy too soon will wreck your joints — especially if your body isn't ready. This is one of the fastest ways to get injured after 40.

✅ Follow smart progression:

• Implement the principle of progressive overload: gradually increase resistance, volume, or frequency
• Prioritize form over load
• Gradually increase resistance week after week by small increments

"Lacking progressive overload is a recipe for joint stress," warns Donato.

4. Ignoring Pain and Structural Imbalances

Pain is your body's warning system. Trying to chronically avoid discomfort or grind through joint pain only leads to long-term damage and slower recovery — both of which become increasingly common after 40.

✅ What to do instead:

• Listen to your body. If it hurts (in a bad way), modify or skip it.
• Work with a coach or PT to identify imbalances.
• Insert corrective exercises for posture, mobility, and joint alignment.

5. Not Adjusting Range of Motion With Age

Your mobility naturally decreases as you age, especially if you sit a great deal or don't stretch. Attempting to still lift through a full range of motion your joints can no longer handle can lead to strain or injury.

✅ Adjust your approach:

• Use partial ranges if full ranges are painful
• Modify angles to better suit your body's mechanics
• Prioritize mobility work in conjunction with strength training

Keep in mind: the objective is longevity and sustainability, not trying to fit your body into old standards.

Final Thoughts: How to Train Smarter, Not Harder, After 40

Joint health becomes non-negotiable after the age of 40, and smart lifting is the key to staying injury-free and strong for decades to come. By avoiding these common lifting mistakes and embracing a more considerate, joint-friendly training philosophy, you'll improve performance and protect your long-term health.

✅ Key takeaways:

• Always prioritize proper form and tempo
• Don't perform high-risk lifts if you lack the mobility
• Progress slowly and incrementally
• Never train through pain
• Alter movement patterns as your body evolves

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Community-Acquired Pneumonia (CAP): Causes, Symptoms, and Treatment Guide

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Community-acquired pneumonia is one of the most common infectious diseases globally and a significant cause of hospitalization. Whether caused by bacteria, viruses, or fungi, it can quickly become severe if not treated early. Here's everything you need to know—from symptoms to treatment.

What Is Community-Acquired Pneumonia?

CAP is a lung infection that people get outside of hospitals or health care facilities. It causes the air sacs in the lungs to become inflamed and filled with fluid or pus, making it hard to breathe.

What Causes Community-Acquired Pneumonia?

Common Bacterial Causes

• Streptococcus pneumoniae (most common)
• Haemophilus influenzae
• Moraxella catarrhalis

Atypical Bacteria

These won't show up on standard tests and have milder symptoms:

• Mycoplasma pneumoniae
• Chlamydia pneumoniae
• Legionella pneumophila

Viral Causes

Especially during flu season or outbreaks:

• Influenza A and B
• Rhinovirus
• RSV (Respiratory Syncytial Virus)
• SARS-CoV-2 (COVID-19)

Fun fact: Pre-COVID, human rhinovirus was one of the most frequently isolated viruses in adults hospitalized with CAP.

Unusual and Rare CAP Pathogens

• Fungal: Histoplasma, Blastomyces, Coccidioides
• Zoonotic bacteria: Coxiella burnetii (Q fever), Chlamydia psittaci (Psittacosis)
• Viral: Hantavirus, Epstein-Barr, CMV, HSV

Who Is Most at Risk?

CAP can occur in anybody, but certain groups are more at risk:

• Patients with COPD, asthma, or heart disease
• Smokers and alcoholics
• Adults over 65
• Immunocompromised patients
• People recovering from recent viral infections like the flu

Symptoms: How to Know If It's CAP

Classic Pneumonia Symptoms:

• Fever and chills
• Productive cough with yellow or green mucus
• Chest pain that worsens on breathing
• Shortness of breath
• Crackling sounds in lungs

Symptoms of Atypical Pneumonia:

• Low-grade fever
• Dry cough
• Headaches, ear pain
• Muscle pains, diarrhea, or abdominal pain
• Skin rash or confusion (especially in the elderly)

How Is Pneumonia Diagnosed?

Doctors may use the following tests:

Imaging:

• Chest X-ray to confirm lung infiltrates
• CT scan in complicated or immunocompromised patients

Lab Tests:

• CBC with differential
• CRP and procalcitonin (for inflammation)
• Blood cultures and sputum tests
• PCR testing for viruses or atypical bacteria
• Legionella urinary antigen test

⚠️ Always test for influenza and COVID-19 during outbreaks or flu season.

When Does Pneumonia Require Hospitalization?

Use These Risk Scores:

Pneumonia Severity Index (PSI) – More accurate for determining hospitalization

CURB-65 – Quick score using:

• Confusion
• Urea level
• Respiratory rate
• Blood pressure
• Age 65+

ICU Admission:

Requires mechanical ventilation or vasopressors

OR at least 3 minor symptoms such as:

• Low oxygen levels
• Confusion
• Low white blood cell count

First-Line Treatment Options for CAP

Outpatient (No Comorbidities):

• Amoxicillin 1g 3x/day
• Doxycycline 100 mg twice daily
• Azithromycin (if local resistance <25%)

Outpatient (With Comorbidities):

Beta-lactam + macrolide

  (e.g., amoxicillin-clavulanate + azithromycin)

OR a respiratory fluoroquinolone

  (e.g., levofloxacin)

Inpatient Treatment:

Ceftriaxone + azithromycin

OR levofloxacin alone

Add vancomycin or linezolid if MRSA is suspected

Use piperacillin/tazobactam if Pseudomonas is likely

How Long Should Pneumonia Be Treated?

• Uncomplicated CAP: 5 days
• Complicated or severe cases (MRSA/Pseudomonas): 7+ days
• Patients must be afebrile for 48–72 hours before stopping antibiotics

Pro Tips for Faster Recovery

• Rest and hydrate
• Use a humidifier to loosen breathing
• Follow your asthma or COPD action plan
• Get vaccinated against influenza and pneumococcal disease

Prevention of Community-Acquired Pneumonia

• Get your flu vaccine annually
• Stay up-to-date with COVID-19 vaccinations
• Ask about the pneumococcal vaccine (especially if 65+ or high risk)
• Avoid smoking
• Wash your hands often

Final Takeaway

Community-acquired pneumonia can be treated—but early detection and quick care are essential. Whether you have a classic bacterial infection or a viral pneumonia like COVID-19, understanding your symptoms and risk factors guides the right treatment.

If you're having a persistent cough, shortness of breath, or chest pain—don't wait. Get a physician ASAP.

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Education on Childhood Asthma: Causes, Symptoms, and Treatment

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Asthma is a serious yet common respiratory condition that affects more than 26 million Americans, including more than 4.6 million children, according to the CDC. Since spring weather causes an increase in symptoms due to the presence of allergens and pollution, asthma treatment—especially in children—is a case of vigilance and a customized approach.

Pediatric pulmonologist and director of the Pediatric Asthma Center at NewYork-Presbyterian Queens Dr. Kalliope Tsirilakis provides tips on identifying, treating, and managing asthma in an effective manner.

What Is Asthma and How Does It Affect the Body?

Asthma is a chronic disease in which inflammation of the lungs and airways occurs, making it difficult to breathe. This inflammation exists even when a child seems to be free from symptoms, described as persistent asthma. When the inflammation is exacerbated due to exposure to irritants like pollen, pollution, or viruses, the asthma attack happens.

It's like having a rash inside your lungs,'" says Dr. Tsirilakis.

Common Asthma Triggers in Children

Knowing what provokes asthma is the best way to prevent flare-ups. Typical asthma triggers are:

• Pollen, dust, and mold
• Viral infections (particularly in young children)
• Air pollution
• Indoor allergens such as cockroaches, mice, and pet dander
• Chemical irritants (for example, house cleaners)

Who Is Most at Risk for Asthma?

Kids—especially city kids where pollution is high—are more at risk. In the city of New York alone, more than 1 in 10 children under the age of 12 have asthma, with the highest concentration along the crowded Cross Bronx Expressway.

Yes, genetics play a role in asthma, but there is no single gene that does. More than 30 genes have been linked to risk of asthma. But the condition usually emerges due to a combination of genetic predisposition and environmental exposure.

How Is Asthma Diagnosed?

Despite the fact that there is no single test for diagnosing asthma with certainty, doctors employ:

• Clinical evaluation (ongoing observations of symptoms)
• Spirometry testing (lung function measurement)
• Testing for allergy (to identify environmental triggers)

Diagnosis is more precise in older children but even 3-year-old children can benefit from testing.

Do Children Outgrow Asthma?

Symptoms of asthma may change over time. Some become better with increasing age, and some may have worsening symptoms to develop, especially around puberty or after changes in the environment like moving.

Successful Asthma Treatments for Children

Although there is no cure for asthma, it is easily managed with:

Inhaled Steroids

Initial treatment to reduce lung inflammation with few side effects.

Combination Inhaler

Have a long-acting bronchodilator (LABA) to have patent airways for 12–24 hours.

Rescue Inhalers

Relief medications like albuterol to alleviate acute symptoms.

Biologic Therapies

New and promising, biologics use monoclonal antibodies to reduce allergic inflammation and are effective in moderate to severe asthma.

How to Know If It's Asthma or It's Just a Respiratory Virus

It's usual for kids to wheeze when they have a viral infection like bronchiolitis, but if wheezing or coughing continues even after the virus has passed, it might be asthma.

"If your child has to use an inhaler repeatedly after a cold, it's time to talk to a specialist," advises Dr. Tsirilakis.

Home Tips to Control Asthma Triggers

• Cover pillows and mattresses with dust mite covers
• Make the house cockroach- and mouse-free
• Use gentle chemical cleaning products, if any are necessary
• Address mold and moisture issues right away
• Encourage handwashing to prevent infection

Also, create an Asthma Action Plan with your doctor. Store medication and the plan in a clear plastic bag for easy access at school, daycare, or playdates.

The Future of Asthma Care: Biologic Treatments

Biologics are reshaping the treatment of asthma by targeting directly the allergic culprits that trigger the inflammatory process. Administered intramuscularly or subcutaneously every few weeks, biologics hold out the hope of long-term control and, in some instances, reversal of some of the lung changes caused by asthma.

Closing Thoughts

Asthma does not need to define a child's life. With accurate diagnosis, management, and treatment of triggers, asthma children can enjoy full, healthy lives.

"I tell all of my patients—there are Olympic competitors who have asthma," Dr. Tsirilakis states. "It won't hold you back at all."

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20 Expert-Recommended Foods for Healthy Weight Loss Without Cutting Calories

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Why Eating Too Little Can Backfire on Your Weight Loss Goals

If you're trying to lose weight, slashing your calories dramatically might seem like a quick fix—but it can be extremely negative for your health. Diets of fewer than 1,000 calories a day often don't provide the essential nutrients, prompting deficiency and even muscle loss. This slows down your metabolism, which makes it harder to lose fat in the long run.

Rather than starving your body, experts suggest emphasizing nutrient-dense foods that make you full and give you energy. This approach sustains weight loss over time and enhances overall health.

How Food Impacts Hunger Hormones and Metabolism

Weight control is largely hormonal, states Dr. Matthew Olesiak, Chief Medical Director at SANESolution. What you consume influences how full you feel, how hungry you will be afterward, and how your body stores fat. 

• Protein suppresses ghrelin (the hunger hormone) and maintains lean muscle, which boosts metabolism.
• Fiber slows digestion and stabilizes blood sugar, keeping insulin (the fat-storing hormone) at bay.
• Processed foods crash insulin and feed fat storage by spiking blood glucose rapidly and crashing energy soon thereafter.

The Smart Way to Lose Weight: Eat More, Not Less

Restrictive diets don't work—and they're not sustainable. Nutritionists advise eating a variety of whole, unprocessed foods instead. These foods naturally manage hunger, enhance metabolism, and promote fat-burning.

Use simple tools like the plate method:

• Fill half your plate with fruits and vegetables
• One-quarter with lean protein
• One-quarter with whole grains or complex carbohydrates

20 Best Foods That Help You Lose Weight Naturally

Following are the best dietitian-recommended foods that not only induce healthy weight loss but also provide nutrition to your body:

1. Lean Protein

Chicken, turkey, tofu, beans, and lentils maintain muscle mass and make you feel complete.

2. Eggs

A complete protein packed with essential vitamins. Egg consumption can reduce daily calorie intake. 

3. Vegetables

From leafy greens to cruciferous vegetables, they're low in calories but high in fiber, vitamins, and antioxidants.

4. Avocados

Rich in fiber and healthy fats, they suppress hunger—but watch portion size due to calorie density.

5. Apples

High in fiber and water content, apples make great pre-meal snacks that help control weight. 

6. Berries

Strawberries, blueberries, and blackberries satisfy sweet cravings without the sugar crash.

7. Nuts and Seeds

These are rich in fiber, protein, and healthy fats. A small handful satisfies hunger.

8. Salmon

Rich in omega-3s and protein to support satiety and fat burning.

9. Shrimp

Stimulates hormones that trigger fullness and contains energy-boosting minerals.

10. Lupini Beans

Rich in prebiotic fiber, they support gut health and reduce belly fat.

11. Unripe Bananas

High in resistant starch that controls insulin and reduces fat storage.

12. Raw Oats

Source of resistant starch and fiber that causes fullness and stabilizes blood sugar.

13. Sauerkraut

Prebiotic and probiotic that enhances gut health and appetite control.

14. Legumes

Beans and lentils are gut-friendly, high in fiber, and filling.

15. Chia Seeds

High in fiber and expands in your stomach, making you fuller longer.

16. Water

Hydration is key. Thirst is confused with hunger, leading to unnecessary snacking.

17. Greek Yogurt

Protein-dense and ideal for breakfast or snacks to suppress cravings.

18. Potatoes

Boiled or baked (without high-fat toppings) can be healthy and filling.

19. Whole Grains

Brown rice, oats, and quinoa are slow-digesting and prevent energy crashes.

20. Soups

Low-calorie, high-volume soups (especially vegetable-based) are great for reducing meal calorie consumption.

Final Thoughts: Eat Smarter, Not Less

Healthy, sustainable weight loss doesn’t mean eating less—it means eating smarter. Filling your plate with whole, nutrient-rich foods supports your metabolism, gut health, and energy levels, making it easier to stick to your goals.

Skip the fads. Focus on real, satisfying foods that work with your body, not against it.

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Anaemia: Causes, Symptoms, and Global Prevalence – A Holistic Guide to Prevention and Treatment

 

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This site contains Amazon affiliate links. I am an Amazon Associate and I do receive commissions from purchases made using my links. What this means is that when you click on a link and shop, I may get a small commission paid to me at no extra charge to you. Thank you ever so much!

Anaemia is the most common nutrition disorder globally, with over half a billion women and hundreds of millions of children affected by it. Since the condition is identified by a reduction in the quantity of red blood cells or the concentration of haemoglobin, it could have serious health consequences—particularly for women of reproductive age, young children, and expectant women.

In this blog, we cover the aetiology, symptoms, risk factors, and evidence-based prevention and treatment for anaemia.

What Is Anaemia?

Anaemia occurs when there's an insufficiency of haemoglobin—a protein in red blood cells that transports oxygen—to meet the body's needs. As a result, the tissues and organs receive less oxygen, which can impact overall function and growth.

Most Affected Groups:

• Women aged 15–49
• Children below 5 years, especially below 2
• Pregnant and postpartum women
• Adolescent girls with heavy menstruation

The Global Burden of Anaemia

Anaemia remains a major global health issue, especially in low- and middle-income countries.

In 2019, over 539 million non-pregnant women and 32 million pregnant women were anaemic.

• South-East Asia and Africa bear the biggest burden:
• Africa: 106 million women and 103 million children
• South-East Asia: 244 million women and 83 million children

Common Signs and Symptoms of Anaemia

The symptoms of anaemia are insidious in the beginning but can become more severe over time. If not treated, it can impair mental and physical development in children and cause more complications during pregnancy.

Common Symptoms:

• Fatigue and weakness
• Dizziness or light-headedness
• Cold hands and feet
• Shortness of breath
• Headaches

Severe Symptoms:

• Pale skin and mucous membranes
• Rapid heartbeat and breathing
• Bruising easily
• Dizziness on standing

What Causes Anaemia?

Anaemia is not a disease itself, but rather a symptom of underlying conditions.

Principal Causes:

1. Iron Deficiency: Most common, due to dietary lack or impaired absorption.

2. Vitamin Deficiencies: Lack of vitamin A, folate, B12, or riboflavin.

3. Infections: Malaria, TB, HIV, and parasitic worms.

4. Chronic Diseases: Kidney disease, inflammation, and cancer.

5. Menstrual and Pregnancy-related Blood Loss: Heavy menstruation and postpartum haemorrhage.

6. Genetic Blood Disorders: Examples include sickle cell disease and thalassemia.

How Is Anaemia Diagnosed?

Anaemia is diagnosed by checking haemoglobin levels with a blood test. Normal levels vary by age, sex, and pregnancy.

Anaemia Prevention and Treatment Strategies

Anaemia is both preventable and treatable, especially when detected early. Treatment depends on the cause.

Nutritional Interventions:

• Eat foods high in iron: red meat, poultry, fish, legumes, dark green leafy vegetables
• Eat foods high in vitamin C: citrus fruits, bell peppers, strawberries – to enhance iron absorption
• Limit foods that block iron absorption: tea, coffee, bran, and foods high in calcium

Take iron or multivitamin supplements (as advised)

Public Health Interventions:

• Prevent and treat malaria and parasitic diseases
• Promote birth spacing and contraceptive use
• Immunize against common infections
• Delay umbilical cord clamping for at least one minute after birth
• Screen and treat genetic blood disorders

Daily Self-Care Tips to Manage Anaemia

• Drink plenty of fluids and take balanced diets daily
• Wash your hands frequently to prevent infections
• Use clean toilets to prevent parasitic infections
• Consult a doctor if you have heavy menstrual bleeding
• Space pregnancies by at least 2 years
• Follow medical advice if you live in areas where malaria is common

The Developmental and Economic Consequence of Anaemia

Anaemia not only influences personal health but also retards national development. In children, anaemia is associated with poor school performance and growth retardation. In adults, it decreases productivity and earning capacity.

Economic Insight: For every $1 spent on anaemia reduction in women, there is a potential $12 in economic return.

WHO's Global Reaction to Anaemia

Anaemia reduction is part of the Global Nutrition Targets that have been adopted by the World Health Assembly. The World Health Organization (WHO) and UNICEF are leading the way through:

• A comprehensive action framework
• The establishment of the Anaemia Action Alliance
• Promotion of multisectoral action in health, nutrition, and education

Final Thoughts: Take Action to Beat Anaemia

Anaemia is a serious yet preventable public health disorder. With good diet, public policy, and public education, millions of lives—especially women's and children's—can be greatly improved.

Take action. Eat right. Get the test. And see your doctor if you suspect you have anaemia.

References:

World Health Organization

Global Health Metrics, The Lancet, 2019

Walters et al., World Bank Investment Framework for Anaemia, 2017

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