Leading dieticians have shared the signs you need to get your iron levels under control, as it was revealed that 25 percent of women have low iron stores.
Leanne Ward of Brisbaneand Susie Burrell of sydneyare the co-hosts of the hugely popular The Nutrition Couch podcast, which aims to dispel myths about diet and healthy eating and explain how you can get the best results from your diet.
In a recent episode, health experts discussed the seven signs that something is wrong with your nutritional iron intake and how you can fix it today.
Leading dietitians shared the signs you need to get your iron levels under control, as it was revealed that 25 percent of women have low iron stores (Susie Burrell and Leanne Ward pictured)
Susie and Leanne agreed that the main indicator of low iron levels is tiredness:
“If you wake up in the morning and feel like you haven’t slept, or if you pass out at 8 or 9 pm every night, these are all signs that you have low iron levels,” Susie said.
‘The recommendations for women and iron are super high.
While a man only needs about 8 mg a day, women between the ages of 20 and 50 need 18 mg, or more than double that.
“When you hit menopause, it drops back down to around 8mg.”
The reason we have such high iron requirements in our 20s, 30s, 40s and early 50s, they said, is due to our menstrual cycle:
“Think about it,” Leanne said. We bleed. You have to be aware, and if you feel tired, you have to do something about it.’
The second indicator of low iron levels is shortness of breath, especially when climbing stairs or feeling dizzy.
This is again due to low energy levels, and it may be worth seeing a dietitian or GP for a blood test.
“Supplements may be recommended, but with supplementation it can take months for it to take effect,” Leanne said.
If you have severe exhaustion and shortness of breath, it may be a better idea to have an iron infusion.
One of the signs that you might have low iron levels is if you get short of breath when walking up the stairs (stock image)
Other indicators of low iron levels include that you are always getting sick, exhausted or injured and have unusual cravings.
‘Pay attention to your body. If it’s telling you that you want to eat rocks or something weird, it’s your body trying to tell you something,” Leanne said.
Finally, if there is a change in the flow of your period, whether it stops or increases, it could be a sign that you have low iron levels.
“Find a doctor who actively helps you monitor your iron levels, because you can’t just feel exhausted,” Susie said.
If you wake up tired or crash at 8 or 9 at night, then your iron levels could be to blame (stock image)
There are some quick and easy ways to increase your iron levels through your diet.
Dieticians recommend incorporating plenty of whole grains like Weetbix, fortified cereals, and legumes like lentils.
“I try to say that you should have a good source of iron at every meal and every snack if you don’t eat meat,” Susie said.
Other good dietary sources include walnuts, tempeh, tofu, dried apricots, chickpeas, and baked beans, but you should never take your iron with tea or coffee.
“Combining your iron with a vitamin C source will increase absorption levels, but if you drink tea or coffee with your iron source, the tannin levels can block any absorption,” they said.
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