Understanding Iron Deficiency

Iron Deficiency - The Ins and Out

Iron deficiency is ridiculously common. As a naturopath I see a lot of women in my online clinic and I would have to say a very large percentage of them are iron deficient. And not just deficient right now, but for many of them, they have a long history of being iron deficient. In this article, we are going to explore the ins and outs of iron. That amazing mineral that ensures you are always vibrant, energetic and alive. Because chances are if you are here, you are not feeling your best —you are a little under the weather, perhaps dragging your feet and wondering if you could be having an issue with iron as far as your well-being is concerned. Rest assured, you have arrived at the right place with someone who knows what they’re talking about. So settle in. Make yourself a herbal tea (and why not go for a tea rich in iron content like nettle), get comfortable and let’s get started!

The superstar in your body called iron

First things first, let’s find out why iron is needed in your body. It is not just a mineral; it is a multipurpose wonder whose work keeps you feeling awesome all the time and is fundamental in so many of the bodies processes. Let’s break down some of its starring roles:

1. The Best Friend of Oxygen: Iron can be seen as your body’s personal Uber driver for oxygen. It plays a vital role in haemoglobin; it assists red blood cells in transporting oxygen to every cell of your body. Without enough iron, your cells get stuck in heavy traffic as there is little or no oxygen.

2. Big Energy Factory: Is your body feeling like a phone with only 10% battery left? Iron could be the charger! Energy production for your cells depends on it. In mitochondria (consider these as power plants into which your cells have been converted), it is instrumental in the formation of ATP which serves as your body’s energy currency. Generally speaking, more iron implies more strength!

3. Immune System’s Leading Light: The immune system cells owe their existence to iron. In a way, it acts like a defensive line coach who assembles and activates your body’s armies against invaders from within us. one might find themselves catching anything goes by when it is inadequate.

4. Brain’s Best Friend Forever: Your brain would worship iron if it could but sadly cannot! One of its essential functions includes neurotransmitter production (i.e.those chemical messengers that help communicate information between brain cells), myelination of nerves (and hence facilitating their communication) or even formation of blood brain barrier among others things; no wonder there tend be issues when we are deficient in it.

5. DNA’s helper (faithful assistant): Iron helps in making and repairing DNA believe it or not. It plays a crucial role in enzymes that synthesize and repair our genetic material. This makes it crucially important from the outset!

6. The friend to Muscles: For those seeking the most out of their exercise routine, iron is an athlete’s secret weapon that always works. It is necessary for muscle metabolism and helps to deliver oxygen to active muscles during exercise. Consequently, iron is crucial for one’s training routine as they might run out during exercise due to its low supply in the body.

7. The cleaning genie: Iron is a critical nutrition element used by your body’s principle detoxifying organ — the liver. The cytochrome P450 enzyme family incorporates non heme iron atoms that metabolise medications while breaking down toxins. So it’s not just needed for general health and well-being. It’s so important for vital body functions.

8. Thyroid functions friend: Iron isn't just about energy and oxygen - it's also a key player in your thyroid's happy dance. Iron is crucial for the production of our thyroid hormones, which are the conductors of your body's metabolic orchestra. When iron levels are low, your thyroid might struggle to make enough hormones, leading to a bit of a metabolic slowdown. This can show up as fatigue, weight changes, or even mood swings.

When iron leaves you: symptoms of deficiency that need an intervention

Let us discuss what happens when iron decides to go on another vacation. Your body has some pretty imaginative (and sometimes tricky) ways of letting you know when it runs low on this vital mineral. Some things you may notice if there’s not enough iron left in your system include;

- No matter what you do you have no energy: The fatigue is often first noticeable symptom of lack of iron within body; more than mere sleepiness it is bone deep weariness which doesn’t improve even after resting.

- You might turn a shade paler, especially around your face, lower eyelids and sometimes at the nails too. Some red blood cells contain less hemoglobin thereby decreasing their red coloration leading them appear pale instead.

- Jumping up the stairs also leaves you breathless? Listen to your body. When there is low iron content in blood stream, muscles can’t get enough oxygen hence shortness of breath even during slight exercise.

- Feeling as if they are frozen even though outside not too cold? It is because in case of iron deficiency your body sends much of its blood to more vital organs, like brain, leaving extremities at a cold spot.

- Hair loss together with weak nails are among other signs that your body might be experiencing some nutrient deficiencies. Typically you’ll find that some individuals will experience this when they lack enough food nutrients. For instance, your hair may have an altered texture in which it becomes dry, breaks off easily into pieces or starts feeling coarser than normal while nails may take on a concave shape called spooning or koilonychia.

- Are you feeling like chewing on ice or smelling fresh dirt suddenly? Well, this is not madness; someone calls it pica and we do not exactly know why it occurs though. I prefer the term pica since the other alternative is referred to as pregnancy related one.

- Have you ever experienced a feeling that your legs have a mind of their own especially at night? Restless Leg Syndrome is surprisingly common in iron deficiency and can really impact your sleep quality.

- Some people with iron deficiency develop a condition called glossitis, where the tongue becomes swollen, smooth, and sometimes painful. You may have too much salty or spicy food in case yours hurts disproportionately when eating it

- If there is always headache that won’t go away then chances are high that something else apart from sleep deprivation might be contributing like lack of proper oxygen supply to the brain due to reduced levels of iron.

- It feels as though the heart is doing a set of cha-cha dance within your chest? When they lack iron content, their bodies try very hard to make up for this by forcing the heart to work overtime pumping oxygen-deficient blood throughout the body which sometimes causes noticeable palpitations.

It should be noted that not everyone suffers from iron deficiency in the same way, too. Perhaps you only experience one or two symptoms, but for others, all of them present themselves at once. What is most important is for you to pay attention to these signs if they occur because they mean something is wrong with you and you might need to do more than just eat more red meat.

Understand That It Is The Whole You – Not Just The Figures!

What makes it all much more interesting is when we consider iron deficiency from a larger perspective than mere laboratory values would suggest. Let’s look at some aspects of the problem:

Gut Feeling: The Absorption Story

Your gut health plays a crucial part here concerning this iron business. It serves as a gatekeeper: if your gut is not happy, it may either keep all the iron to itself or let none come in at all! Here is what could be happening:

Leaky Gut - Leaky gut syndrome, or increased intestinal permeability, can be a roadblock in your iron absorption journey. When the tight junctions in your gut lining become loose, it not only allows unwanted substances to enter your bloodstream but can also impair nutrient absorption, including iron. This condition can be triggered by factors like chronic stress, poor diet, certain medications, and imbalances in your gut microbiome. Addressing leaky gut is often a crucial step in improving overall nutrient absorption and supporting your body's iron levels.

Celiac Disease and Gluten Sensitivity: If you’re gluten intolerant, your stomach might be so inflamed it cannot absorb iron properly no matter how much of it you take.

Inflammatory Bowel Diseases: Diseases such as Crohn’s disease and ulcerative colitis can significantly interfere with the absorption of iron.

Low Stomach Acid: With age comes reduction in gastric acid production due to medications that some people happen to be taking. This becomes an issue as it relates to the much needed acidity for iron utilization.

Helicobacter pylori Infection: This cunning bacteria will limit the rate at which you grab some iron or cause minimal bleeding inside the gut.

The Supporting Cast of Iron Absorption - Several factors can impact how well your body absorbs iron. Vitamin C is iron's best friend, significantly boosting its absorption when consumed together. On the flip side, calcium can be a bit of a frenemy, potentially interfering with iron absorption if taken at the same time. Phytates found in whole grains and legumes, and tannins in tea and coffee, can also bind to iron and reduce its absorption. The type of iron matters too - heme iron from animal sources is generally more easily absorbed than non-heme iron from plant sources. Understanding these interactions can help you maximize your iron intake and absorption.

The Coffee and Tea Conundrum: Love your first cup in the morning? Me too! But too much caffeine or tea may affect its absorption. All about timing (We’ll discuss more later).

Emotional Rollercoaster: The Iron-Mood Link

Doesn't something seem wrong when you are short of blood? It is not in your mind! Many clients report the following to me:

Feeling Anxious or On Edge: It's like your nerves are frayed at the edges. This could be partly due to the effect of low iron on neurotransmitter production.

Being Extra Sensitive (and Not in a Good Way): When things feel like they are all a bit too much. Sometimes you feel like crying when watching commercials or get stressed out by something which does not normally upset you.

Struggling to Speak Up: It’s just as if someone has turned down your inner voice a little bit. Fatigue related confidence loss accompanies most cases of iron deficiency anemia hence this maybe one reason why speaking out seems difficult during such times

Mood Swings: Normal one moment yet irritable or low the next moment. It makes sense because iron takes part in the production of mood regulating neurotransmitters hence these mood swings.

Brain Fog: Trouble concentrating, forgetfulness, and general mental cloudiness are common complaints.

It makes you strong from within both physically and emotionally, almost as if iron was your lifeline in a way but when its levels are low one might feel a bit empty less connected with themselves more exposed nervous wreck prone to emotional upheavals.

Stress: The Uninvited Guest at Iron Party

Ah, stress! It’s like that party crasher no one invited yet he always arrives (go away stress). One of the best ways to get rid of iron in your body is through chronic stress. Here is how:

Cortisol Chaos: In response to stress, your body produces cortisol. This stress hormone affects absorption and utilisation of iron in the body.

Altered Digestion: Stress may change gut function which might reduce the amount of nutrients absorbed especially iron.

Emotional Eating: Some people tend to choose poor diets when they are stressed leading to reduced consumption of iron or foods that inhibit its absorption.

Increased oxidative stress: chronic stress can lead to more harmful oxidative stress in the body, potentially causing inflammation and affecting iron levels.

Adrenal Fatigue: Naturopaths often see adrenal fatigue as an outcome of prolonged exposure to stress that may result in alterations of iron balance among other body processes.

Stress and iron might best be seen as a see-saw relationship-when one goes up too high– the other comes down– hence managing stress is what constitutes part of the whole process of dealing with iron deficiency.

Nutrient Buddies: Iron's Support Team

Iron does not wish to operate alone without the help of other nutrients. Its other nutrient buddies will make it more effective. If one misses out, then everybody else will suffer. Here are some examples of vitamins or nutrients that work best with iron:

Vitamin C: The ultimate iron wingman. It helps convert iron into a form that your body can easily absorb.

Vitamin B12: It usually goes hand in hand with iron when producing red cells many times an individual will have both low iron levels and lack B12.

Folate: Another vital player in the formation of red blood cells if there isn’t enough folic acid one may develop anemia even when ferritin value is normal.

Vitamin A: With the help of vitamin A, the body can take iron from storage sites and make it available whenever necessary.

Copper: Essential to include in hemoglobin is incorporating iron dosage without sufficient copper may indicate that too much iron but anemia is still present at the same time.

Zinc: While zinc may hinder iron absorption, it plays a crucial role in iron metabolism within the body itself.

This is why adopting such a comprehensive view of the entire nutrient situation is so important when dealing with iron deficiency episodes.

Monthly Visitors- The Menstrual Cycle And Iron

Let’s talk periods. Iron loss during menstruation is similar to opening a tap for blood. And if you have low iron levels, your period could even get heavier. Complicated isn’t it? Don’t worry too much - I have some tricks up my sleeve. Here is what you need to know:

Every month you lose some iron with menstrual blood. Therefore, if you always have heavy periods then there is a strong chance you can develop iron deficiency anemia;

Low iron lead to heavier bleeding during menstrual cycles resulting in further loss of iron from the body causing anemia.

Your Naturopathic Toolbox for Iron Deficiency:

Remember that everybody experiences iron deficiency differently. You may have just one or two of these signs, or you might feel like you hit the jackpot and have got them all. The key is to listen to your body and not ignore these signs when they come up.

- Raspberry Leaf: This is especially beneficial for women who get very heavy periods and it is rich in iron that helps tone the uterus. You can enjoy it as a tea especially in the week leading to your periods.

- Ashwagandha (Withania): This adaptogenic herb may not be directly iron-rich but it has a potential to balance stress responses hence supporting iron absorption as well as utilisation. Please don’t just head to a chemist or health food shop and self prescribe this. Book a consult with a naturopath and make sure you get the right dosage so it actually does something for you.

- Spirulina: Not just iron contents but also a lot of other nutrients important for the body are found in this blue-green algae.

Also, remember that herbs are powerful allies but with power comes responsibility so always check for advice from qualified practitioners before starting on any new herbal regimen especially if you are taking medication.

Lifestyle Love: Creating an Iron-Friendly Environment

Now let us discuss some lifestyle practices that can help us maintain proper levels of iron in the body alongside improving our general wellbeing:

- Get Grounded: Walking barefoot on grass or doing yoga or gardening can also work since they assist one to connect with earth element which is closely associated with iron in many traditional healing systems.

- Breathe Deep: Best friends forever; oxygen and iron in your body system. In order to fight against stress, have adequate amount oxygen combines with your red particle count though deep inhaling exercises should help lower stress levels.

- Move Joyfully: Find exercises which make you happy. Mild to moderate intensity sports can help correct blood circulation with increased oxygen intake. Try dancing, swimming or walking in nature; always remember not to overdo it if you are feeling weak because of low haemoglobin levels.

- Sleep Well: For your body’s repair processes that include red blood cells production, well quality sleep is essential. Make sure you get enough sleep of about 7-9 hours every night without any disruptions.

- Cook in Cast Iron: For example, eating tomato sauce cooked in cast iron can actually increase the amount of iron absorbed by your body through the meal.

- Mind Your Tannins: Your dear tea and coffee should not be ruled out completely, but then do not accompany them with iron-rich meals or supplements.

Emotional TLC: Nurturing Your Inner Iron Warrior

You remember what we said about the emotional part of iron deficiency? Well, here are some ways that can help you with emotional support during your journey to optimal iron levels:

- Speak Your Truth: Learn how to use your voice. Start small and make sure you don’t be too hard on yourself if you stumble.

- Get Creative: Art, music, journaling – let it all out. Being creative allows you to heal yourself in a way that nothing else could have ever done.

- Energy Healing: In balancing your system or promoting the recovery process of your damaged tissues, one way of doing this is through Reiki, acupuncture or some other form of energy work. I am a qualified Reiki Master and welcome women to book in for distance or in person reiki sessions with me. Email me if this is of interest.

- Mindfulness and Meditation: they help you keep rooted in your body even when faced with feelings instability due to low iron levels.

- Affirmations: Try some iron-boosting affirmations like "I am strong and vital" or "My body knows how to heal itself".

- Community Support: Talk to other women. You are not the only one feeling this way.

Address the Root Cause: Find out WHY and Work Towards Long-Term Health

To really overcome iron deficiency, we often need to address underlying imbalances. This can look like:

- Love Your Gut: Probiotics are helpful for absorbing nutrients. Consider taking probiotic supplements or eating fermented products such as kefir, sauerkraut, and kimchi.

- Balance Those Hormones: Avoid synthetic hormones if you have severe menstrual periods but consider herbal medicine instead. This includes things like using Vitex (chasteberry) supplements or trying seed cycling (don’t do this alone, get the help of a qualified practitioner).

- Nurture Your Adrenals: Talk to your naturopath about adaptogenic herbs. They are known as the stress glands’ best friends.

- Check for Hidden Bleeding: In some cases, unnoticed small amounts of blood loss from your digestive system may be the cause of iron deficiency. If you feel like this might be the case for you then treatment would focus on gut healing as well as recommendations on further diagnostic tests where appropriate; usually involving colonoscopy among others and definitely involving a check in with your doctor.

- Support Your Liver: Herbs such as milk thistle or foods like beet roots and artichokes can help give your liver some TLC, which it really needs because the liver stores and metabolises iron.

Keeping Tabs: Your Iron Journey

If you have low iron, your naturopath will be keeping an eye on your progress through blood tests Here is what will guide us:

- Ferritin: This measures the amount of iron that your body has stored and is usually the first thing that improves.

- Haemoglobin: Tells us about the oxygen carrying capacity of red blood cells.

- Transferrin and Total Iron Binding Capacity (TIBC): They give insights into how your body carries or uses iron.

We will also look at your energy levels, moods, physical pain, and general well-being beyond the figures. Healing takes time and every little positive change is cause for celebration!

Let’s Wrap This Up with a Bow

Hopefully by now you have more of an understanding about iron! Please remember that treating iron deficiency goes beyond taking tablets or eating more red meat and spinach; it means taking care of your whole self including the soul. This journey belongs uniquely to you and I am here to support you every step of the way.

Your body has great wisdom, always speaking to you. By listening carefully and supporting it with whatever it needs, we are not just fixing a deficiency but unlocking the vitality within you. This is a way to understand more about your body, nourishing it in new ways as well as experiencing the fully abundant health that is every person’s right from birth.

Remember when you are at the bottom of the mountain it can feel daunting, but every step you take will make a difference and get you to where you want to be. little one makes some sort of advancement. Just give yourself some time and be kind to yourself. Work with a qualified practitioner who will look into the root cause and help you to get your sparkle back.

To help you even more, I have put together a guide. You can download it HERE. And if you would like to book in for a FREE discovery call, you are always welcome to book in HERE.