Adequate iron can make a huge difference in how you feel: from energetic and happy to completely fatigued and down. In this article, we highlight surprising signs that, if you notice them in yourself, definitely indicate you need to increase your iron levels. Iron deficiency is one of the most common nutritional deficiencies worldwide, with women at higher risk than men. Iron is crucial for the production of hemoglobin, a protein that helps red blood cells carry oxygen throughout the body. Without iron, the whole body suffers, leading to anemia. Therefore, we recommend you carefully review the symptoms of iron deficiency presented in this article. If you notice any of these symptoms in yourself, see a doctor and get a ferritin test to measure the iron stores in your body.
1. You are excessively tired
The most common symptom of iron deficiency is excessive fatigue, which is usually harder to recognize than other symptoms. Nancy Berliner, a doctor and deputy editor of the journal Blood of the American Society of Hematology, says: "Women are so used to the hustle and bustle of life and feeling tired that they often don’t accept their fatigue and consider it part of their life." However, iron deficiency reduces the amount of oxygen that reaches tissues, depriving your body of the necessary energy. If “normal” fatigue is accompanied by weakness, irritability, and difficulty concentrating, you may have an iron deficiency. People with iron deficiency leading to anemia usually feel fatigued due to anemia.
2. You have heavy periods
According to Jacques Moritz, a doctor and director of the obstetrics and gynecology department at Mount Sinai's St. Luke's-Roosevelt Hospital in New York, the main cause of iron deficiency in women is very heavy periods. He says: "These women lose a lot of blood, only replace half of it, and lose even more blood the following month. It’s like filling a car’s tank halfway and then only filling it a quarter the next time." During each menstruation, only 2 to 3 tablespoons of blood should leave the body. To check this, you can use a tampon: if you need to change it more than once every two hours, consult a gynecologist.
3. You look pale
This is why the words "pale" and "sick" are often used together. Hemoglobin gives blood its red color, so skin generally has a pinkish color (unless you have dark skin). According to Dr. Moritz, low levels of this protein can make your face look pale. If your skin is white, your pallor will be very obvious. But regardless of your race and skin color, if the redness of your lips, gums, and the inner lower part of your eyelids is less intense than usual, you likely have an iron deficiency.
4. You are out of breath during any simple activity
According to Dr. Berliner, no matter how deeply you breathe, if oxygen levels in your blood are low, you will be out of breath. If you have recently become breathless during daily activities you used to do without any problem, like climbing stairs or exercising, you may have an iron deficiency.
5. Your heart rate increases
Excessive heart work can lead to an irregular heartbeat, heart murmurs, an enlarged heart, and even heart failure. If this worries you, don’t panic. According to a study on muscle heart disease and iron deficiency, published in the Texas Heart Institute Journal, you are likely to experience iron deficiency anemia for some time before it becomes this serious. However, if you know you have heart problems, it is important to check your iron levels, as iron deficiency can worsen existing heart problems.
6. You have restless leg syndrome
Are you constantly restless? According to Johns Hopkins Medicine, about 15% of people with restless leg syndrome have iron deficiency. The lower your blood iron levels, the more severe these symptoms are.
7. You have headaches
According to Dr. Berliner, a body deficient in iron prefers to send oxygen to the brain before other body tissues. But even then, the brain receives less oxygen than necessary. According to the National Headache Foundation in the US, blood vessels in the brain dilate in response to this situation, causing headaches.
8. You crave eating dirt, dust, and ice
Craving and eating non-food substances, known as pica, is also a sign of iron deficiency. People with iron deficiency may crave chalk, clay, dirt, and paper. Fortunately, according to Dr. Berliner, most women crave ice, so she recommends patients with anemia see a doctor if they crave ice.
9. You feel anxious for no reason
Even if you do not lead a stressful life, iron deficiency can make you feel more anxious than usual. According to Dr. Berliner, the lack of oxygen increases stimulation of the sympathetic nervous system, which is like pressing the accelerator pedal of your body. Additionally, iron deficiency can increase your heart rate and easily put you in a fight-or-flight state, even if you have many reasons to feel calm.
10. Your hair starts to fall out
Iron deficiency, especially if it leads to advanced anemia, can cause hair loss. Dr. Moritz explains: "Iron deficiency puts the body in survival mode, so your body sends oxygen only to vital functions, and functions like hair maintenance receive less oxygen." However, if you are only losing a small amount of hair, don’t worry. Most people lose about 100 hairs per day.
11. You are vegetarian or do not consume animal products
Not all iron in the body is formed the same way. According to Riana Batayneh, a nutritionist and author of the book The One One One Diet, your body absorbs heme iron, which comes from red meat, poultry, and fish, two to three times more efficiently than non-heme iron from plant sources. However, you can still get enough iron if you follow a very precise diet. Dark green leafy vegetables, whole grains, and legumes are rich in iron; to increase iron absorption in your body, you can consume these foods with foods rich in vitamin C, such as bell peppers, berries, and broccoli.
12. You have hypothyroidism
According to the American Thyroid Association, iron deficiency slows thyroid function and blocks its stimulating effects on metabolism. Often, people are unaware of their hypothyroidism. According to the American Thyroid Association, 6 out of 10 people with hypothyroidism do not know they have it. So, if you notice a lack of energy, weight gain, or even a decrease in body temperature, see a doctor.
13. You are pregnant
Folic acid can alleviate many pregnancy stresses, but the fetus also needs it and can deplete the mother’s iron stores. Additionally, many mothers, according to Dr. Moritz, lose a large amount of blood during childbirth, which can also reduce their iron levels. If you have had multiple pregnancies, consecutive pregnancies, or frequent morning sickness, you may need to increase your iron intake.
14. Your tongue seems strange
According to Dr. Berliner, iron deficiency, in addition to changing the color of the tongue, can reduce the levels of myoglobin, a protein in red blood cells that protects muscle health, in the tongue muscles. As a result, many people with iron deficiency complain of pain, inflammation, and a strange feeling of smoothness on the tongue.
15. You have celiac disease or inflammatory bowel disease
Even if you have enough iron in your diet, celiac disease and inflammatory bowel diseases such as Crohn's disease and ulcerative colitis can make nutrient absorption, including iron, more difficult. These diseases cause inflammation and damage to the gastrointestinal tract. If you have one of these gastrointestinal diseases, talk to your doctor about how to increase iron absorption in your body.
How to Get More Iron for Your Body
The amount of iron the body needs is not the same for everyone, especially for women. Women aged 19 to 50 generally need 18 mg of iron per day. However, if you are pregnant, you need to increase this amount to 27 mg per day. If you are breastfeeding, you should only consume 9 mg of iron per day. Additionally, the amount of menstrual flow can also affect your iron needs. If you are over 50 and no longer menstruating, you should only consume 8 mg of iron per day. Getting iron for your body is not so difficult: consuming legumes, spinach, beef, nuts, chicken, or chickpeas can provide your body with at least 2 grams of iron.
However, consuming more iron is not always better. According to Riana Batayneh: "Although the focus is on iron deficiency, excessive iron intake is also concerning; studies show that excessive iron intake can damage internal organs and increase the risk of diseases such as diabetes, cancer, and heart attacks, especially in older people." Always consume the recommended amount of iron so you don’t have to worry about increasing or decreasing the levels in your body.
Post a Comment
0Comments