Iron is a critical nutrient for many things our bodies do every day, yet more than one-third of adult American women of reproductive age are deficient in it.
Menstrual bleeding
and pregnancy
are the main causes of this deficiency.
Symptoms are often nonspecific and vague, such as fatigue, brain fog, lightheadedness, sleep disturbances, and decreased ability to exercise.
If left untreated long-term, iron deficiency can reduce the number of healthy red blood cells in the body and cause anemia.
During pregnancy, iron deficiency and anemia can have adverse effects on the mother and fetus.
If you are a woman and have heavy periods, follow a vegetarian diet or plan to get pregnant, you should consider asking your doctor to test your ferritin levels, which measures the amount of iron stored in the body, said Dr. Malcolm Munro. , professor of obstetrics and gynecology at the David Geffen School of Medicine at the University of California, Los Angeles.
In annual exams, most doctors only test hemoglobin levels, but hemoglobin is an indicator of anemia, not iron deficiency.
For women who are not pregnant, ferritin levels should be at least 15 micrograms per liter, and hemoglobin levels at least 12 grams per deciliter, according to the World Health Organization.
But increasingly, researchers are suggesting
that the cutoff values be higher
: for ferritin, between 30 and 50 micrograms per liter;
and for hemoglobin, 13 grams per deciliter.
If your iron levels are low, "we have this approach: We say we have to
'stop the leak and fill the tank
,'" Munro explained.
This is what you could do.
Control menstrual bleeding
According to Dr. Angela Weyand, a pediatric hematologist at the University of Michigan Medical School, many women don't know if their periods can be considered heavy.
"I see many teenagers who have very heavy menstrual bleeding and end up having severe anemia that leads them to be admitted to the hospital," she said.
"Often, these patients
didn't even know that their bleeding was abnormal
."
Soaking the pad or tampon every two hours, bleeding for more than seven days, or needing double protection (tampon and pad) are signs that menstruation is too heavy.
A proper diet is key to avoiding iron deficiency.
Illustration Marta Monteiro/ TNYT.
If you have heavy bleeding and iron deficiency, talk to your gynecologist to first rule out factors that may be causing the excess bleeding, such as endometriosis or fibroids, Munro said.
The professional may propose methods to reduce the amount of blood, such as birth control pills or the hormonal intrauterine device.
Taking naproxen or ibuprofen can also help reduce blood loss if taken two days before your period starts.
Tranexamic acid, a prescription medication, is another option.
Supplements every other day
There are many types of supplements that provide different amounts of iron, but a higher dose is not necessarily better;
It's best to take no more than 100 milligrams per day, Munro says.
Exceeding that amount can
worsen side effects
, such as constipation or nausea, and then the iron will not be absorbed well.
For example, the most common iron tablets contain 325 milligrams of ferrous sulfate, which provide 65 milligrams of iron, and one of them would be enough.
Studies indicate that taking iron supplements every other day is just as effective as taking them more frequently and has fewer side effects.
Avoid taking calcium supplements, milk, coffee, tea, or high-fiber foods at the same time as your iron supplement, as they can interfere with your body's ability to absorb iron.
According to Munro, consistent supplementation should improve ferritin numbers in about three months.
Once ferritin levels have increased and you don't lose as much blood during menstruation, there won't be a problem if you just rely on your diet to get iron, she added.
Make smart nutritional decisions
Men of any age and women over 50 should consume at least 8 milligrams of iron daily, while women ages 19 to 50 should aim for 18 milligrams.
Requirements increase to 27 milligrams during pregnancy.
There are two types of iron in foods:
heme and non-heme.
According to Elaine McCarthy, a nutrition researcher at University College Cork, Ireland, heme iron is found in any animal source, such as meat, poultry and fish, while non-heme iron is found in plant-based foods. , such as lentils and beans, some vegetables, cereals and nuts.
Both types of iron can be valuable sources, but heme iron is absorbed by the body more efficiently, McCarthy explained.
That said, plant-based foods can be great sources of iron.
One cup of cooked lentils, for example, contains 6.6 milligrams of iron - more than a serving of beef - but you need to use some tricks to help your body absorb it, said Diane DellaValle, associate professor of Nutritional Sciences at King's College in Wilkes-Barre, Pennsylvania.
It's worth developing a personalized plan with a nutritionist, but here are some of their tips for getting more iron:
Combine plant-based iron with absorption enhancers
: Including some meat or a good source of vitamin C in the same meal will improve the absorption of nonheme iron, DellaValle explained.
You can add tomatoes or bell peppers to lentils, for example, or eat strawberries or an orange for dessert.
Avoid what impedes absorption:
Certain compounds found in tea and coffee can interfere with the absorption of non-heme iron from foods and supplements, so avoid drinking these beverages at the same time as plant-based sources of iron. DellaValle said.
Eat fortified foods:
Other good sources of iron are some fortified foods, such as breads and pastas that contain enriched wheat flour, DellaValle explained.
Enriched rice also contains additional iron, although it will lose some of it if you rinse it before cooking.
And many breakfast cereals are fortified with iron;
but keep in mind that the iron will pass into the milk, so you will have to drink it to get the full dose.
Cook with special utensils:
One of DellaValle's favorite tips is to cook with an iron fish.
Place it in the pot along with a couple of drops of lemon juice or vinegar and the product will release 6 to 8 milligrams of iron into whatever you're cooking, whether it's rice, oatmeal, or soup.
Cooking in a cast iron skillet can also add iron to food.
DellaValle often recommends iron fish to the college athletes she works with and gives it as gifts for Christmas.
© The New York Times
Translation: Elisa Carnelli
***
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