Is low iron holding you back?
This World Iron Awareness Week we are asking the public is low iron holding you back, and could it be the reason you’re not feeling your best? Here’s the what, why, and how and a few tips to help you feel your best.
What is iron and could I be low in iron?
Iron is a mineral found in both plant and animal-sourced foods and has a number of important functions in the body. Iron makes up part of the structure of haemoglobin which is a protein that carries oxygen around our body. This basically means it’s important to keep us alive and flourishing. (As everything from our head to our toes needs a steady stream of oxygen.)
You might be thinking ok, so we need iron, but doesn’t my body just keep producing it or making sure there’s enough around? Unfortunately, our bodies cannot make iron and iron loss can be caused by many factors including gut issues and disorders, menstrual blood loss, and intense physical activity, along with the natural process of using iron for bodily functions. To balance out this iron loss, eating iron-rich foods regularly to keep our levels topped up, and ensuring we are maximising iron absorption throughout the day is key.
For more information on increasing your iron absorption check out this resource.
If our iron levels get too low this can lead to iron deficiency which is the most common nutrient deficiency worldwide. Iron deficiency is often a slow process over time, and it can be easy to brush off the signs and symptoms of iron deficiency as simply being busy or stressed. But it’s important to head to your GP if you are concerned as the symptoms of iron deficiency can also be signs of other conditions.
The symptoms of iron deficiency can include:
Feeling tired or fatigued
Having trouble concentrating
Getting sick often
Pale skin and gums
Headaches
Irritability or getting grumpy easily
Feeling the cold easily
Shortness of breath when exercising
How many can you tick from the checklist of common experiences with iron deficiency? Take the quiz below.
So why does low iron affect my energy levels and make me feel tired?
Iron plays a role in converting the foods we eat into energy. If there’s not enough iron in the body, energy production can be reduced, especially during exercise. This energy fuels our muscles to work and to perform our daily functions. If we have low iron levels, it can cause us to feel pretty average, with ongoing tiredness or fatigue because this process is not working as well as it could.
How could low iron be holding me back and how can I deal with low iron?
If you’re finding it hard to have the energy to get out of bed, or to get from the carpark to the treadmill, or even if you’re making it to the gym floor, but running out of puff easily, low iron could be holding you back. Low iron can have a significant impact on our energy for work, play and learning, and can really hold you back from feeling your best. Iron deficiency is most prevalent in young children, teenage girls and women so it’s important we look out for the signs and symptoms in our children, mums, aunties, colleagues, and friends.
If you are concerned about yourself, a friend or your whānau, check out the tips below.
3 actions if you think you could be low in iron:
Head to your GP for a blood test to check your iron levels
Check out these tips to improve your iron intake
Try to include around 3 portions of cooked lean red meat in your diet every week for a source of easily absorbed haem iron
For more information and iron-rich recipes head to ironweek.co.nz