With 25% of women found to have low iron stores, leading nutritionists share the signs you need to check your iron levels.
Leanne Ward from Brisbane and Susie Burrell from Sydney are co-hosts of the hugely popular The Nutrition Couch podcast. This podcast aims to dispel myths about dieting and healthy eating and explain how to get the best results from your diet.
In a recent episode, a health expert explained 7 signs that you’re having trouble with your iron intake and how you can fix it today.
It turns out that 25% of women have low iron stores, so a leading nutritionist shared the signs you need to check your iron levels (pictured by Susie Burrell and Leanne Ward).
Susie and Leanne agreed that the number one indicator of iron deficiency is fatigue.
“If you wake up in the morning feeling like you haven’t slept, or you’re down at 8 or 9 p.m. every night, these are all signs of iron deficiency,” Susie said.
“The recommendations for women and iron are very high.
Men need only about 8mg a day, while women between the ages of 20 and 50 need 18mg, or more than double.
“Once you reach menopause, it goes back to around 8mg.”
The reason you need such high iron levels in your 20s, 30s, 40s and early 50s is due to your menstrual cycle, they said.
“Think about it,” Leanne said. “We bleed. We need to stay on top of it and when we feel tired we need to do something about it.”
A second indicator of iron deficiency is shortness of breath, especially when climbing stairs or passing out.
This is also due to low energy levels. It may be worth seeing a nutritionist or general practitioner for blood tests.
“You may be offered supplements, but taking supplements can take months before you see results.
If you are extremely tired and short of breath, you may want an iron IV.
One sign that you may be iron deficient is getting short of breath when climbing stairs (stock image).
Other indicators of low iron include being constantly sick, unwell, injured, and having unusual cravings.
“Watch your body. If a stone or something strange is telling you to eat, it’s your body trying to tell you something,” Lean said.
Finally, any changes in menstrual flow that stop or become heavier may be a sign of iron deficiency.
“You can’t just stay exhausted, so find a clinician willing to help you manage your iron levels,” Susie says.
If you wake up tired at 8 or 9 at night, or you’re falling like a mountain, iron deficiency may be the culprit (stock image).
There are some quick and easy ways to boost your iron levels through your diet.
Nutritionists recommend including lots of whole grains like Weetbix, fortified cereals, and legumes like lentils.
“I try to make sure I’m getting enough iron at every meal and between meals if I don’t eat meat,” Susie said.
Other good dietary sources include nuts, tempeh, tofu, dried apricots, chickpeas, and baked beans, but iron should not be taken with tea or coffee.
“Combining iron with a vitamin C source increases absorption levels, but drinking tea or coffee with an iron source can cause tannin levels to block absorption.
For more information on The Nutrition Couch, follow our Instagram page. here.
.
