Our Iron Deficiency Epidemic

There is an epidemic underway that is affecting women’s energy, mood, sex drive, and ambition:  our iron deficiency epidemic.

Iron is a huge issue for a lot of women, not only due to menstruation, but also due to the lack of nutrients in our food, medication interactions, and absorption issues.

Let’s start with some background information.

• Iron is an essential element for blood production.
• About 70% of your body’s iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin.
• Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues.
• Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen.
• About 6% of iron is a component of various proteins, essential for respiration and energy metabolism, and as a component of enzymes involved in the synthesis of collagen and some neurotransmitters, brain chemicals.
• Iron also is needed for proper immune function.

Now, here’s the challenge.

Globally, low iron is the most common nutrient deficiency.  This has a profound impact on the mood of women.

The impact for us as women and caregivers is tremendous!  Exhaustion takes over, pale complexion, brittle nails, muscles that are consistently sore, recurrent infections and always feeling cold.  This, in turn, then triggers the intake of medications such as Advil or Tylenol, which then further impacts and drops iron levels.

About 25% of the iron in our bodies is stored as ferritin, found in cells and circulates in the blood.  The average adult male has about 1,000 mg of stored iron (enough for about three years), whereas women on average have only about 300 mg (enough for about six months).  When our iron intake is chronically low, stores can and do become depleted, decreasing hemoglobin levels, which means that our oxygen carrying capacity is going to be low.  When the body does not get enough iron, it cannot produce the number of normal red blood cells needed to keep you in optimal functioning form.  This condition is called iron deficiency (iron shortage) or iron deficiency anemia.

I often find that iron is either overlooked or not checked correctly in many of my patients, irrespective of age.  I feel it is necessary to know where you are at with this essential mineral as many symptoms we can experience are a result of this mineral being low or not being transported in our body.

Depending on the individual, the following life situations or conditions can increase your need for iron:
• Bleeding problems or regular/irregular menses in women (ie. heavier periods as you reach your 40’s, for example)
• Burns
• Hemodialysis
• Intestinal diseases
• Stomach problems
• Use of medicines to increase your red blood cell count
• Intense exercise

For athletic women, I refer to this as sports anemia, and it is seen in endurance athletes, particularly long distance runners.  The causes for this is foot strike hemolysis (red blood cell breakdown), poor dietary habits, and increased iron loss in sweat, feces, and mal-absorption from the intestine.

Iron is absorbed in the proximal small intestine and only about 10% of dietary iron is absorbed.

After reading this, what do you do? First step is:  How do you check where your iron is at? These are the lab tests I use to check my patients for iron deficiency: 
• Red Blood cells
• Hematocrit
• Hemoglobin
• IRON, TIBC, Ferritin

Ferritin is a storage form of iron and the most sensitive marker of iron reserves.  It is a protein containing 20% iron that is found in the intestines and liver and spleen; it is one of the main forms in which iron is stored in the body.  This iron reserve is not utilized well until circulating levels of iron become too low to support demands.  Since iron is toxic to our cells, the body has created this protein complex to store iron, such that it does not harm us.

While food sources of iron are helpful; for some, food is just not enough to ensure an adequate storage for iron.  

There are two food sources of iron, Heme (animal) or Non-heme (vegetarian).  The best dietary source of heme iron are:
• Lean red meat.
• Chicken
• Turkey
• Fish are also sources of iron, but they contain less than red meat.

Non-heme food sources are:
• Beans
• Some vegetables contain poorly absorbed (non-heme) iron
• Foods rich in vitamin C (e.g., citrus fruits and fresh vegetables), eaten with small amounts of heme iron-containing foods, such as meat, may increase the amount of non-heme iron absorbed from beans, and other vegetables.

It is possible to get too much iron and it is always important to work with a health care professional to determine if you need to supplement and or to find the best form of iron that does not cause digestive upset or constipation.

 What can I start doing TODAY to ensure my iron digestion and metabolization are as effective as possible?

Simple steps to consider implementing into your daily practice of powHERful living include:  

1. Cook with a cast-iron pan.  Several studies have shown that iron can be released into foods that are cooked in iron cookware.  One study found that there was an increase of 16.2% in the iron content of foods cooked in iron pots compared to those cooked in Teflon coated non-stick pots.*
2. Chew your food!  Healthy digestion and nutrient absorption begin in your mouth.  Chew your food to encourage the full release of digestive enzymes that your body needs for the metobolic functions.
3. Drink 1 tbsp of apple cider vinegar in water prior to each meal.  Whether it be prior to a meal or in a salad dressing, adding apple cider vinegar to your diet on a consistent basis can help you absorb more nutrients from your food.  It can also reduce blood sugar spikes after you eat, which, in turn, “can help limit cravings and the likelihood you’ll develop type 2 diabetes. In fact, one study found that consuming apple cider vinegar before meals reduced the blood glucose levels of patients with prediabetes by nearly half.”**

Iron-Rich Foods

• sesame seeds
• black beans
• cooked spinach
• dark chocolate
• garbanzo beans
• kale
• sundried tomatoes
• kidney beans
• swiss chard
• sunflower seeds
• lentils
• prunes
• potatoes
• olives
• lima beans
• black-eyed peas
• peas

Banana Chia pudding

• 2 bananas
• 1 cup coconut milk
• 1 tbsp coconut flour
• 1/2 tsp ginger root powder or freshly chopped ginger
• 1 tsp cinnamon
• 1/4 cup chia seed
• 1 tbsp maple syrup
• 1/2 tsp vanilla
• 1/2 tsp banana or banana cream extract

TOPPING and MIX

• 1/2 cup gluten free or grain free plain (I use chopped nuts such as pecans, and cashews and walnuts)
• 1 tsp coconut sugar
• 1/2 tsp ground ginger
• 2 tbsp molasses

First blend your banana, milk, and spices.  Pour into a small to medium bowl and add in your maple syrup, chia, and extracts.

• Transfer to the fridge and let it sit for an hour or even overnight to thicken.
• Remove from fridge and spoon banana chia pudding evenly into 2 cups or bowls.
• Set aside
• Next combine your granola, sugar, and spices and blend them up together by hand or food processor. Transfer to a small bowl.
• Pour 1 tbsp molasses into each cup and then add a few 1/4 cup granola mixture on top.
• Mix and enjoy!

References:

*universityhealthnews.com

**prevention.com