Dear diary, 

So, I was doom-scrolling on Pinterest again today, looking for some anxiety memes (because, same) when I stumbled across this article. It was an influencer I’d seen before, and the title mentioned her anxiety and compulsive skin picking. That’s not something you usually see influencers talk about, so out of curiosity I clicked on it. 

The article was the complete opposite of what I expected. I’d seen Alyssa on my feed before. She always looked so put together. The type of girl you scroll past and instantly start comparing yourself to. But in this piece, she opened up about her struggles with anxiety and something called dermatillomania, which is a condition where you compulsively pick at your skin when you’re anxious or stressed. 

I don’t have dermatillomania, but the part where she talked about acting okay online really hit home. She said we’ve reached a point where validation on social media sometimes feels more important than our own mental or physical health. That felt so real. I’ve done that so many times. Honestly, I think we all have. There have been moments when I’ve felt drained or anxious or just off, but I still posted a story or replied to messages like everything was completely fine. Sometimes it feels easier to pretend than to explain what’s actually going on. 

She said something about how social media makes you feel like you need to be polished and perfect all the time, even when you’re falling apart inside. It felt like she said out loud what a lot of us think but don’t admit. The fact that someone with such a big following could be that open about something so personal made me feel like maybe it’s okay for me to be honest too. 

What I appreciated most was that she didn’t try to act like she had all the answers. She talked about going to therapy, about how confusing it was to even figure out what she was feeling, and how she’s still working on it. That made it feel way more genuine. Healing isn’t a one-time thing. It’s messy, confusing, and ongoing. And she didn’t pretend otherwise. 

Reading her piece in Teen Vogue made me stop and think about all the times I’ve acted like everything was fine just so no one would think I was too emotional or too much. Especially online, there’s this pressure to be chill, funny, and totally unbothered even when you’re clearly not. 

But this article reminded me that it’s okay to not be okay. It made me feel seen. And I think we all need that reminder sometimes.

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A few days ago, I was on my way home from office, sitting quietly in the metro. That’s when I overheard a girl talking to her friend. She said she wasn’t happy with her skin colour and wanted to try some new products to fix it. And just like that, it hit me – I’d been in that exact same place once. But my issue was different. It was my height.

I’ve always been on the shorter side – just a little over 4 feet. And honestly, it was like the only thing people ever noticed about me. My family used to stress out so much about it. “Shaadi kaise hogi iski?” was the usual background music at home. And just when I thought things couldn’t get worse, I got glasses. Yup, now I was short and wore specs. The name-calling began – “chashmish,” and a bunch of other weird stuff. Some even came from my own family.

The “height problem” obsession

There was this cousin whose daughter was also short. Her family was struggling to find a match for her. So, naturally, they turned to the Internet and ordered some height-increasing medicines. And guess what? My family copied them and handed me the same meds. No doctor, no questions. 

By then, I was already tired of the stares, the jokes, and the “friendly” advice. So I didn’t even think twice. I just started taking those pills, secretly hoping I’d grow taller overnight. For a week straight, I took them without missing a day. But instead of growing taller, my body started reacting to it.

When things went downhill

Sticky liquid started coming out of my breasts, and soon after, I got my first period -way earlier than expected. That was scary. Then came the tiredness, mood swings, loss of appetite. I was cranky all the time. Basically, I was falling apart and had no idea why.

Finally, my mumma took me to a doctor. The moment he heard about the meds, he said, “Stop them. Now.” He told us those medicines were messing with my hormones and could cause long-term damage. 

Lesson learned the hard way

That experience taught me a big lesson: never mess with your body just to fit in or meet some random beauty standard. So what if I’m short? That doesn’t make me any less cool or capable. I don’t need to change to please anyone.

Today, I own my height. I rock my glasses. I love my body, just the way it is. No filters, no fakeness. Just me.

And honestly? That’s more than enough.

 1. Google Map of the gang

You are the one with spatial intelligence. You never get lost because you always remember directions! This means you’re also awesome at thinking in abstract (good at solving puzzles) and in multiple dimensions – just like Dr Strange and his metaverse! 

2. Shakira or Sharapova of your group
   
   You are the one bodily-kinesthetic intelligence! This is all about using your body in cool ways. Dance like Shakira and play like Sharapova! You’re a hands-on learner who excels in physical activities. Whether it’s dancing, sports, or anything that requires hand-eye coordination, you rock at it! 
3. The Prateek Kuhad or Charlie Puths of the group

Are you the one who is a go to person in the parties, gatherings and get-togethers when someone says – arre gaana ho jaye! You are the one with musical intelligence! If you have this intelligence, you’re a natural when it comes to rhythm, pitch, and melody. You can spot musical patterns, recognize notes, and easily recall songs. Your sense of rhythm is on point!

4. Move aside Shakespeare 

You are the one linguistic intelligence! You could also be labelled the grammar nazi but having linguistic intelligence means you have a deep appreciation for words and their meanings. You love storytelling and debating and have a vivid imagination. Learning new languages? Piece of cake for you!

5. Sheldons of the gang  

If you enjoy solving puzzles, playing chess, or diving into scientific experiments, logical-mathematical intelligence is your jam. The Big Bang Theory could possibly be your favourite show! You’re a logical thinker who loves cracking mysteries. A favourite of your Maths teacher, maybe? 

6. Bring on Ranveer Singh 

You are the one blessed with interpersonal intelligence! This means you’re a people person and make friends easily. You easily understand other people’s moods, feelings, and motivations. Being a great team player and a natural leader, people love talking to you because you’re so relatable! 

7. Hermione – More than just a nerd

Intuition matters and that’s what makes Hermione so brilliant at her skills. People with Intrapersonal intelligence work hard. You would often enjoy working alone and trust your intuition. This one is all about knowing yourself. You’re highly self-aware and in touch with your own feelings, goals, and anxieties. 

8. Bear Grylls of the gang 

Last but not least, we have naturalistic intelligence. You have a deep connection with nature and can understand all its amazing details. You probably have a pet – a cat or a dog or a balcony full of plants! You’re the go-to person for identifying plants, animals, and anything related to the natural world. Outdoor activities and exploring nature are your happy places.

So, that’s the scoop on multiple intelligences! There is no one way to be intelligent and our brains can be smart in so many cool ways! So, embrace your individual type and keep unleashing your amazing talents. The world is waiting for you to shine! Keep exploring and rock on! 

Do you have any questions for Science Lab? Post them in the comments box below. We will respond to them in our upcoming articles. Please don’t put any personal information.

Sunday drama

It was a bright Sunday morning, and I was enjoying my chai while scrolling through Instagram. The night before, I had posted about accessibility in public spaces, sharing my experience as a wheelchair user and advocating for better infrastructure. I talked about the need for things like ramps, wider doorways, and elevators in public spaces like parks, malls, restaurants or even schools — simple changes that can make a big difference. These seemingly small modifications can significantly improve accessibility for people with disabilities.

As I went through the comments, most were supportive—people sharing their own experiences and agreeing that accessibility needed improvement. But then, my eyes landed on one comment that stood out from the rest:

“Stop playing the victim. No one owes you anything. Maybe you should just stay home if the world isn’t built for you.”

Ouch. I felt a familiar pang in my chest. No matter how many times I encountered such negativity, it still hurt. It wasn’t just about me; it was about the mindset that disabled people should simply accept exclusion rather than push for change. Old me would’ve typed out a paragraph-long clapback. New me? I sipped my chai and flipped the narrative.

Old me vs. new me

Instead of letting it ruin my day, I turned the comment into a caption. Yup, you read that right! I explained why making a case for accessibility isn’t about ‘playing the victim’—it’s about making sure everyone has the same opportunities to move around, have fun, and live their lives without barriers – whether you walk, roll or use support. I shared stories of the barriers disabled people face every day and why speaking up is necessary. The response? Pure love. People shared their own experiences, and we sparked a powerful conversation. Troll: 0, Empowerment: 100.

Flipping the script

That moment hit hard, but it also reminded me of something important: trolls thrive on drama, but I don’t have to give them the spotlight. Over time, I’ve cooked up some tried-and-tested hacks to keep my sanity intact while still speaking my truth. If online hate ever comes your way, here’s how to handle it like a pro:

1. Mute, block, repeat

You don’t owe anyone a response. Protect your peace. Instagram allows you to filter out offensive comments—use this feature to minimize exposure to hate. Blocking or restricting persistent trolls is a simple yet effective way to maintain a positive space.

2. Don’t feed the trolls

Trolls seek attention, and responding with anger often gives them exactly what they want. If you do engage, do so strategically—educate, correct misinformation, or simply state your point and move on. Sometimes, silence is the best answer. Without a reaction, they lose power.

3. Flip the script

Use hateful comments as fuel for important conversations. Address misconceptions and shed light on the real issues. Share how you rise above negativity—it can inspire others facing similar struggles. Your platform is yours; shape the discussion in a way that benefits your community.

4. Lean on Your Support System

Social media can feel overwhelming, but you don’t have to face it alone. Talk to friends, family, or fellow creators when negativity gets to you. Your online community is often your biggest cheerleader. Engage with those who uplift you.

5. Log off and breathe

If social media starts affecting your mental health, step away. Your well-being is more important than any online interaction. Curate your feed—follow accounts that inspire you and mute or unfollow those that drain your energy.

6. Remember your goal

For every troll, there are countless people who find value in your work. Focus on them. Your voice matters. The people who need to hear your message are out there, and they appreciate what you do.

That Sunday morning could have been ruined by a single hateful comment, but I chose to take control of the narrative. Being an influencer and a social advocate for disability rights means standing firm in my truth, no matter how loud the trolls try to be. At the end of the day, I know my purpose—and no amount of online hate can take that away from me.

Do you have anything on your mind? Share with us in the comment box below. Remember not to put any personal information in the comment box.

I stared at my phone, trying not to cry. Over a meme. Yes, a meme.

It was just a dog staring out a window with the caption: “Me, realizing childhood is over and all that’s left is responsibilities.”

And BOOM—instant existential crisis.

Sanya snatched my phone. “Bro, why do you look like you just failed math?”

Kabir peeked over her shoulder. “Wait… are you crying over a meme?” He cackled. “Next, you’ll be sobbing at a cat video.”

I groaned. “I don’t know, okay? My emotions are all over the place. One second I’m laughing, next second, I feel like I’m in a sad Bollywood flashback scene.”

Sanya smirked. “Aarav, welcome to the club. It’s called being a teenager.”

I slumped over the table. “But why does this happen? I was fine, and then bam—emotional mess!”

Why do my emotions change so fast? 

Sanya, our resident know-it-all, answered first. “Hormones, sleep, stress—take your pick. Your brain is like a WiFi signal right now—super unstable.”

Kabir added, “Also, have you ever thought about how much you scroll? One minute you’re watching a funny reel, next minute, sad music + emotional dog video = instant breakdown.”

I sighed. “Okay, but is this normal?”

Sanya shrugged. “Yeah, kinda. We all go through it. Some days, everything feels fine. Other days, you spill water and suddenly feel like life has no meaning.”

She wasn’t wrong. Last week, I got sad because my fries fell on the floor. I didn’t even like those fries.

Social media, memes & emotional rollercoasters 

Kabir waved his phone. “Bro, I swear social media messes with our brains. I saw the same meme yesterday and laughed. Today? Existential crisis.”

He had a point. My mood depended on whatever random post I saw first in the morning. Happy dog video? Great day. Depressing quote with a rainy background? Instant sadness.

Sanya added, “Doomscrolling makes it worse. You go online for one funny meme, and suddenly, you’re watching a documentary about the meaning of life.”

When in doubt, ask an adult (who actually gets it) 

Somehow, I ended up in Neeti Ma’am’s office. (Fine, Sanya dragged me there.)

She smiled. “So, Aarav, what’s up?”

“Uh… memes make me cry?” I said.

She chuckled. “Happens more than you think. Feeling more emotional lately?”

I nodded. “Yeah, and it’s annoying. One second I’m vibing, next second I’m questioning my whole life.”

She leaned back. “That’s pretty common. Your brain is still developing, so emotions hit harder. Plus, things like stress, sleep, and what you see online can amplify feelings.”

Kabir was right.  It’s like my phone decides my mood for the day.” 

“So what do I do when I feel like this?” I asked.

“Try grounding yourself,” she said. “Take a deep breath, step away from your screen, or even write down what triggered the emotion. Sometimes, just understanding why you feel a certain way helps.”

I sighed. “So, I just have to deal with this emotional rollercoaster?”

“Not exactly,” she said. “But knowing how to manage it will make things easier.”

Back at the Canteen

I sat back down with my friends, feeling… lighter. “Okay, so apparently, I’m not broken. Just a teenager.”

Sanya smirked. “Told you.”

Kabir grinned. “Sooo… you gonna cry if I show you this baby penguin video?”

I glared. “Shut up.”

They both burst out laughing. And honestly? This time, I laughed too.

Would you like to share your feelings with TeenBook? Send us your thoughts in the comments box! Remember, not to put any personal information in the comment box.

Dear diary, 

I still remember the  first time when I wheeled into the classroom for the first time, I couldn’t help but feel nervous. I had just moved to this new school, and being the “new kid” is always scary—more so when you use a wheelchair. What would my classmates think? Would they stare? Ignore me? Or worse, feel sorry for me?

I took a deep breath and smiled as brightly as I could. Smiling always made me feel better, even when I wasn’t sure of myself.

As I settled in, I noticed a girl around my age, her curly hair framing her curious face. She kept glancing at me but didn’t say anything. I could tell she wanted to talk but wasn’t sure how to start. I wanted to say something too, but before I could, our teacher encouraged her.

She walked over hesitantly and said, “Hi, I’m Mira. Can I ask you something?” Her voice was soft, almost shy, and I could tell she was nervous.

“Of course!” I said, hoping to make her feel comfortable.

As Mira sat next to me, we started talking. She asked about my wheelchair and what cerebral palsy (my disability that impacts my movement and speech) meant. I appreciated her honesty—it was refreshing. I explained as simply as I could: “It means my muscles don’t always work the way I want them to. Sometimes I need help, but I can still do a lot of things, just in my own way.”

Then she told me about herself—how much she loved drawing and making up stories. My eyes lit up. *I love to watch sketching, and I’ve been thinking about writing a story about a girl who talks to animals.”

From that moment, the conversation flowed like we had been friends forever. We laughed about silly things, shared ideas about art, and even planned to sit together during lunch.

By the end of the day, I felt lighter. Mira wasn’t just kind; she was curious, funny, and genuine. She didn’t see my wheelchair as a barrier; she just saw me.

As we said goodbye, I realized something important: new beginnings can be scary, but they can also be amazing. I had made my first friend here—someone who didn’t just look past my differences but celebrated the things that made us alike.

Do you have anything on your mind? Share with us in the comment box below. Remember not to put any personal information in the comment box.

Dear diary,

Ugh, acne strikes again! Just when I thought my skin was clearing up, BAM! This morning, there it was—a massive zit right in the middle of my forehead. I stared at it in the mirror for a full 10 minutes, trying every filter of my mental Instagram to see how I could hide it. Spoiler alert: Nothing worked.

Now, I know what you’re thinking, “It’s just a pimple. Big deal!” But here’s the thing—it feels like a big deal. All I could think about was walking into school and everyone staring at my forehead like it was glowing neon. I could already hear the comments:
“Oh, did a mosquito bite you?”
“Why don’t you use some cream?”
“Wow, that’s… prominent.”

And let’s not forget the dreaded: “O my god, tere pimple hora hai!” Really? Thanks for the reminder, Sherlock.

I almost convinced myself to fake a headache and skip school. I just didn’t feel like facing anyone today. But then again, this wasn’t going anywhere in a day, and mumma won’t just let me skip school for a week!?

So I tried makeup. It helped, kind of. Except now I was paranoid about it melting off halfway through the day. What if someone points it out? Or worse, what if it makes my acne worse? Suddenly, it felt like there was no way out. Why is this one pimple controlling my entire day?!

Reality check

Then it hit me:  when was the last time I remembered someone else’s pimple? Exactly—NEVER. Why would anyone remember mine? And even if someone does notice, so what? They’ll forget in a day, tops.

But convincing myself wasn’t easy. I spent the walk to school debating whether to keep my hair over my face or act normal. Good thing school don;t have mirrors so I did forget about it in a while.

The turning point

Then during break, one of my friends casually mentioned she was trying a new facewash for her breakouts. I decided to share my forehead horror story. Guess what? She just laughed and said, “You’re stressing for no reason! No one notices this stuff. Or remembers it” Another friend chimed in, “Honestly, my skin has been weird lately too. Must be exam stress.”

Turns out, everyone’s got their own skin struggles. The only person obsessing over mine was me.

The solution

By the end of the day, I felt… better. The zit was still there, but my world didn’t collapse. Here’s what I learned (and what I’m writing down for next time):

1. People don’t notice as much as you think. Seriously, most people are too busy worrying about their own stuff to focus on you.
2. Your acne doesn’t define you. You’re more than your skin. People care about your jokes, your kindness, and your vibe—not your pores.
3. Own it. The more you act like it doesn’t bother you, the less others will care. Confidence is a better filter than makeup.
4. Practice self-care. Drink water, eat your veggies (ugh, I know), and try not to stress. Also, stick to skincare products that work for you—don’t overload your skin just because some reels told you to.
5. Find your hype crew. Surround yourself with friends who lift you up. Spend more time with “Chill yar, ignore it, Sabke hota hai” instead of “Haww tere fir pimple ho gaya?”.

Acne happens. Overthinking happens. But I’ve realized that letting a pimple ruin my day isn’t worth it. From now on, I’m going to focus less on what people might think and more on what makes me feel good.

And hey, if someone wants to judge me for my skin? That says more about them than me. I’ve got bigger things to worry about—like my math test tomorrow.

Signing off with a (slightly less stressed) forehead,
Me

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The same shopkeeper who would bring a size small to me earlier without blinking an eye, started staring at me and saying to my mom ‘Isko large size aayega na madam?’ (A large size will fit her right ma’am?). Unfortunately, in those days – I am talking about in the 90’s, things were not as open as they are today and bodies and discussion around them were a bit of a taboo. Yet, judgement through labels and looks was prevalent like Covid19 virus with no mask protection or antibodies. Everybody was affected. So yes, I hear you – 90’s kids. We’ve seen our share of nonsensical times, haven’t we? 

Cut to today. 2024. Here is another story. One day I was picking up my son from school and we decided to stop at a coffee shop on the way back home. After we responded to the cheery ‘Hello ma’am, hello sir, welcome to xyz café’ and went over to place our order, the barista asked the usual – ‘Ma’am this will be regular, tall or Grande?’ I have lost count of the number of coffees I have had in my life, but on this winter day of 2023, the little eleven-year-old Kanika visited me suddenly from my past and asked me the following question: ‘Are you still hung up about the name given to something as mundane as size?’. 

Hmm. Interesting I thought. I mulled over this question for a bit and then realised how unknowingly and unintentionally my parents may have made me feel odd and awkward about my size or my weight, in my teenage years. While their intentions were well meaning and they came from a place of love, it still did not stop from creating a feeling of shame about my body, in my mind. 

I mean, I just told you how the eleven-year-old me, visited me in a swanky café right? Like suddenly out of the blue! I wish and hope that today all parents and children alike understand that size is size. That is all. Just like grades do not define a child’s intelligence, capability, or potential; similarly, ‘small, medium, large’ etc do not define a child’s or an adult’s self-worth, self-image, or confidence. They are just names given to sizes of clothes, so that they can fit us best. 

Clothes are supposed to fit our beautiful bodies; our bodies are not meant to fit clothes. When did this phenomenon even emerge? It is ridiculous to say the least!

While we will keep countering the emergence of new issues to deal with, with every new generation (including the machines that may have feelings; Artificial Emotions, duh!) – all we can do as parents is to communicate better. This means not just talking to them but also listening actively. For example, if your usually cheerful child suddenly seems withdrawn, instead of brushing it off as “a bad mood,” try gently asking open-ended questions like, “I noticed you’ve been quiet lately. Do you want to talk about it?” Being in touch with our kids’ feelings involves paying attention to subtle changes—like a slouched posture, avoiding eye contact, or an unusual silence—and responding with curiosity rather than judgment. If you sense something off, addressing it early can prevent bigger issues from festering. And if the situation feels beyond your expertise, remember, there’s no shame in seeking professional help. Today, there are counselors, online resources, and community groups ready to step in when needed. After all, acknowledging the small shifts is often the first step to helping our kids feel truly understood.

I am sure all parents will agree that at the end of the day all we need is for our children to be happy, healthy, capable, compassionate, and whole human beings. 

Here’s to raising beautiful children for a beautiful future!

Kanika Kush, TeenBook’s Parent Expert, offers teens a fun and relatable glimpse into the parent perspective, helping us understand what’s going on in their parents’ minds as they navigate the teen years together. Check out her YouTube  page here. 

Editor’s Note: Say hello to our new column on TeenBook, where we flip the script and give parents the mic! While TeenBook is all about helping Indian teens figure out life, this space is for parents to spill the tea, share their insights, and offer advice as they try to keep up with their teens and survive the wild ride of adolescence. It’s the parent POV you didn’t know you needed!

Photo: Shutterstock/Person in the photo is a model. Names changed.

Self-care: what’s the big deal?

At its core, self-care is about looking after your mental, physical, and emotional well-being. And no, it’s not just about face masks and spa days (though those can be nice too). Self care can also mean things like getting enough sleep, taking a breather when you’re stressed, setting boundaries, or making time for things you enjoy. Think of self-care as the little (and big!) ways you take care of yourself, so you’re not constantly running on empty.

The power of a reset

We all have days that just feel… rough. Maybe school is piling up, your friend isn’t texting back, or your brain just won’t stop overthinking. That’s when self-care can be like a “reset” button. Think of it as giving yourself a chance to pause, recharge, and bounce back a bit stronger.

Imagine you’re like a phone battery, and when it’s low, everything just runs slower and gets more frustrating. Self-care’s like plugging yourself into a charger. Watching a feel-good movie, going for a walk, or doing something nice for yourself helps you get that “battery power” back up, so you don’t totally shut down.

Routine maintenance

Here’s the twist: Self-care isn’t only for when things go sideways. In fact, practicing self-care regularly—even when you’re feeling good—can actually help you stay that way. Think of it as “maintenance mode” for your well-being. By keeping up small, consistent self-care habits, you build resilience, which makes it easier to handle stress or challenges when they come up.

Let’s say you’re in a good headspace right now. You’re doing well in school, spending time with friends, and feeling pretty balanced. This is a great time to add simple self-care practices to your routine, like getting enough sleep, eating well, or setting aside “me time.” These small habits keep you grounded, so you don’t get overwhelmed as easily when things do get tough.

Your self-care combo

So, why not use self-care both ways?

1. Daily Self-Care: This is the preventive stuff. Even small actions like listening to music, going for a walk, or just unplugging from social media for a bit can add up. These small practices help you stay balanced, giving you a “well-being cushion” for when life throws you a curveball.
2. SOS Self-Care: When you’re really feeling low, go for the self-care that gives you a big boost. Maybe you talk it out with a friend, take a long break from schoolwork, or dive into an activity that distracts you in a good way (hello, binge-watching ganji chudail videos). This is the kind of self-care you lean on when you need to get out of a funk.

Your own self-care routine

When it comes to creating your own self care routine, it doesn’t have to be complicated. Start small! And if you’re not sure where to begin, here are a few ideas you can add to your routine:

– Daily Movement: Incorporate some form of daily movement—whether it’s a quick dance session, a short walk, or a workout. Pair it with 8–12 stretches before bed and after waking up to help you relax and feel energized.

– Daily check-in: Ask yourself how you’re feeling today. Have you eaten? Have you slept enough? Simply paying attention to this stuff can help you figure out what you need.

– Set boundaries: Feeling overwhelmed? It’s totally fine to say no—whether it’s skipping out on a hangout or logging off social media for a bit. Protect your me time!

– Make time for fun: Yes, self-care includes enjoying yourself! Make time for things you genuinely enjoy, whether it’s reading, painting, or just hanging out with friends.

Remember, self-care isn’t just an emergency tool for rough days. It’s something you can use every day to stay balanced, build resilience, and feel your best. It’s your personal recharge station. So, next time you think about self-care, remember: it’s for the good days, the hard days, and every day in between.

To learn more about the topic, do check out this cool video :

Understanding anemia

First off, what exactly is anemia? Well, if your body is a busy factory, then the red blood cells are the workers transporting oxygen to every part. Anemia occurs when you don’t have enough of these oxygen-carrying red blood cells, or they aren’t functioning properly. And just like a factory with not enough workers, things start to slow down and feel a bit off.

During your teenage, you experience rapid growth and increased blood volume, which elevates your need for iron. If this increased demand is not met through diet, it can lead to iron deficiency and subsequently anemia.

And here’s a fact for you. Almost 25 percent of adolescents in India are anemic! 

Recognizing the symptoms

So, what are the symptoms of anemia? Have you ever been in the middle of completing a task, but suddenly, you feel like your energy is draining rapidly, like a low battery alert? Anemia makes you feel tired and weak, making it hard to tackle the day. 

You might also notice that you look paler than usual or feel dizzy or lightheaded. Additionally, you might find yourself feeling out of breath, especially during exercise. 

Headaches or trouble focusing could also be signs. Sometimes, your hands and feet might feel cold, even when it’s warm, and your heart might beat irregularly, or you could feel chest pain. 

If you’re feeling any of these symptoms, it’s important to see a doctor to find out if anemia could be causing them.

Exploring the causes

Now, let’s talk about the causes of anemia. One common cause is a lack of iron in your diet. Iron is essential for your body to make those crucial red blood cells. So, if you’re not getting enough iron from foods like spinach, beans, and lean meats, your body might start to fall behind on its red blood cell production. But don’t worry, making simple changes to your diet can help you get back on track!

Another cause of anemia is not getting enough vitamin B12 or folate. These vitamins are like the building blocks for red blood cells, so it’s crucial to make sure you’re getting them in your diet. Luckily, you can find vitamin B12 in foods like eggs and dairy products, while folate is abundant in leafy greens, citrus fruits, and beans. So, load up on those nutrients, and your body will thank you!

What can I do to prevent anemia?

Now, let’s talk about precautions. Prevention is key when it comes to anemia, so here are a few tips to keep your red blood cells happy and healthy:

1. Eat a balanced diet rich in iron, vitamin B12, and folate.
2. Stay hydrated by drinking plenty of water throughout the day.
3. Get regular exercise to keep your blood flowing and your body energized.
4. If you’re vegetarian or vegan, consider talking to your doctor about taking supplements to ensure you’re getting all the nutrients you need.

Iron-rich diet ideas

Vegetarian Sources:

• Legumes and Lentils: Whether it’s masoor, moong, urad, or toor, these lentils are like the Avengers of nutrients. Cooking these lentils with tomatoes or consuming them with vitamin C-rich foods can enhance iron absorption.
• Leafy green veggies: Spinach (aka Palak), methi, and sarson are the green gangs your mom’s been right about. Cook ’em, curry ’em, and watch your iron levels soar faster than your WiFi speed.
• Nuts and seeds: Snack on almonds, sprinkle some sesame seeds, or make a pact with sunflower and flaxseeds. They’re the crunchy sidekicks helping you fight off anemia, one munch at a time.
• Whole grains: Ragi and bajra are the old-school rockstars making a comeback. Whip up some ragi pancakes or bajra rotis, and flex those iron levels to your mates.
• Dry fruits: Raisins, apricots, and prunes are the OGs of snack time. They’re like natural candy, but with a secret iron punch.
• Spices and condiments: Every sprinkle of cumin, turmeric, or tamarind is like adding a cheat code for iron into your meals. Flavorful and sneaky!

Non-Vegetarian Sources:

• Red meat: Lamb and goat meat are rich in heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant sources.
• Poultry and fish: Chicken, turkey, and fish, particularly salmon and tuna, provide good amounts of iron.
• Eggs: Eggs, especially the yolks, are a good source of iron and protein.

Tips for Enhancing Iron Absorption:

• Team up with vitamin C: Iron absorption goes Super Saiyan when you pair it with vitamin C. Think citrus fruits, bell peppers, or a splash of lemon on your greens.
• Beware of the blockers: Tea, coffee, and calcium-rich foods can be like the villains of iron absorption. Keep ’em apart from your iron-rich meals to keep the peace. 

Anemia might sound like a daunting word, but with a bit of knowledge and some simple lifestyle changes, you can keep those red blood cells pumping and feel your best every day. So, here’s to a happy, healthy, and energized you!

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