Iron is an essential mineral that is responsible for maintaining the health of every cell in the body by providing vital oxygen to the cells via its role in haemoglobin. Despite its importance to health, a staggering one third of women of reproductive age worldwide are iron deficient. Iron deficiency leads to a condition known as iron deficiency anaemia – a condition whereby there are low levels of red blood cells and/or low haemoglobin levels in the blood due to a deficiency in iron. This type of anaemia is sometimes also known as microcytic (“small cell”) anaemia. This is because being low in iron causes the red blood cells to be much smaller than usual. Symptoms of iron deficiency anaemia include:

• Fatigue and lethargy
• Dizziness
• Muscle weakness and spasms
• Brain fog
• Poor immune function
• Hair loss

So, how does iron deficiency happen? There are a number of reasons why a person can become deficient in iron, including:

• Not enough iron-rich foods in their diet (especially important if vegan/ vegetarian)
• Not absorbing iron well
  – because of low hydrochloric acid in the stomach (hypochlorhydria), or
  – because of high intake of calcium, which blocks iron absorption
• Heavy and/or prolonged periods caused by hormonal imbalance, endometriosis, fibroids.
• Low calorie diet
• Chronic digestive conditions such as irritable bowel syndrome (IBS), bacterial overgrowth in the small intestine known as SIBO, Coeliac disease or Inflammatory Bowel Disease including Crohn’s disease or ulcerative colitis, especially if it causes blood loss as well as impairing absorption.
• Pregnancy

Understanding the underlying cause/s of your iron deficiency is key to making lasting changes to your nutrient status. It is only by addressing these underlying causes that we can properly correct the deficiency, without just using supplements as a band-aid solution.

How Much Iron Do I Need?

Daily iron requirements vary a lot depending on age and sex. This is partly because women have slightly higher iron requirements if they menstruate. Pregnant women have even greater requirements because of the increased blood volume in pregnancy, which is part of the reason why iron deficiency can be a particular issue for women in pregnancy and postpartum.

Below are the recommended daily intake (RDI) levels for healthy individuals:

Infants and Children:

• 0-6 months: 0.2mg/day
• 7-12 months: 11mg/day
• 1-3 years: 9mg/day
• 4-13 years: 8mg/day
• Girls 14-18 years: 15mg/day
• Boys 14-18 years: 11mg/day

Adult Women:

• 19-50 years: 18mg/day
• Pregnancy: 27mg/day
• Lactation: 10mg/day
• 51-70+: 8mg/day

Adult Men:

• 19-70+: 8mg/day

As you can see, menstruating women require more than double the amount of iron that post-menopausal women or men require. This is why women of reproductive age are so much more likely to be deficient in iron.

Dietary Sources of Iron – Haem vs. Non-Haem

There are two types of iron found in food – haem and non-haem. Haem iron (the type found in meat) is more readily absorbed via specific transporters in the gut. Non-haem iron (found in plant foods) cannot use these same transporters, and is also often bound to other nutrients, so is less readily absorbed. This is why vegans and vegetarians need to eat higher amounts of iron-rich foods in order to meet their needs – a single plant food may contain a relatively high amount of iron, but you might not be absorbing all of that iron when you eat it.

Interpreting Iron Studies Results

As a naturopath, reviewing blood tests are important.  In addition to haemoglobin, iron levels, iron storage (ferritin) and other markers, it’s important to know that there are other types and causes of anaemia which may need to be ruled out, including:

• Low levels of vitamin B12 or folate
• Red blood cell disorders, such as thalassaemia
• Serious chronic diseases, such as autoimmune disease or chronic kidney disease
• Thyroid disease
• Infections

Treatment Strategies for Iron Deficiency

Naturopathic treatment strategies are unique to each client and will take into consideration the cause of iron deficiency and also consider dietary preferences.   I often recommend some form of the Mediterranean diet which is a healthy diet that has a high emphasis on unprocessed foods, dark, leafy greens, fresh fruit and vegetables, legumes, nuts & seeds, fish & seafood, eggs, and healthy fats with a balanced amount of red meat and chicken.  Vegetarians, vegans and pescatarians may require more iron supplementation when they follow a Mediterranean diet tailored to their dietary choices.

Being iron deficient does not mean eating meat in excess quantities to the detriment of important food groups and this will be discussed with you as part of your treatment plan.

Red meat is a very good source of iron when eaten as part of a healthy diet, however overeating it can cause other health issues.  I also recommend avoiding all processed meats such as bacon and salami.

Dietary Strategies

Eat Plenty of Iron-Rich Foods

Eating enough iron-rich foods is key to long-term iron status. A balanced, varied diet that includes plenty of the following food types will help to keep your iron levels in check. If you are vegan or vegetarian, it is particularly important to keep track of your intake.

• Haem (animal) sources of iron include: red meats (beef, lamb, kangaroo), liver, oysters, mussels, chicken, fish.
• Non-haem (plant) sources of iron include: legumes (chickpeas, cannellini beans, kidney beans, lentils, tempeh, tofu), oats, quinoa, pistachios, cashews, sesame seeds, pumpkin seeds, hemp seeds, almonds, tahini, green leafy vegetables (spinach, collard greens, Swiss chard), chanterelle, morel, and oyster mushrooms.
• What about eggs? eggs are a non-haem source of iron.  Whilst eggs are a powerhouse of important nutrients, there is some evidence that particular proteins in egg may inhibit iron absorption.  For this reason, do not have with a high iron content meal and eat separately 2 hours away.
• What about dried fruit?  Some dried fruit such as dried apricots and raisins are a good source of non-haem iron.  Due to the negative impact on blood glucose levels however, I only ever recommend small amounts of dried fruit as fresh is best.

Pair Iron-Rich Foods with Vitamin C

Vitamin C helps to increase the absorption of iron in the gut, making it ideal for pairing with your iron-rich foods. This can be as simple as serving some cooked broccoli alongside your meal or squeezing the juice of half a lemon or lime on your meals as you plate up. Foods rich in vitamin C include: citrus fruits, kiwifruit, strawberries, capsicum, broccoli, cauliflower, tomatoes, sweet potato.

Avoid Pairing Iron Inhibitors with Iron-Rich Foods

Certain foods and drinks impair or inhibit the absorption of iron. It’s best to avoid eating these foods at the same time as your iron-rich foods. Separate by 2 hours either side of your meal to prevent them from reducing iron absorption. Foods/ drinks that inhibit iron absorption:

• Coffee and tea (green and black)
• Chamomile tea
• Red wine
• Calcium

Support your Gastric Acid Production with Bitters

Gastric acid (also known as hydrochloric acid) is produced in the stomach to break down food and is an essential part of the process of iron absorption. Dietary bitters can help to increase the production of gastric acid by improving vagal nerve and parasympathetic nervous system tone. Dietary bitters are best taken around 15 minutes before your main meals, to give your body time to produce gastric acid. Below are some ways to boost your gastric acid production:

• Drink liquid herbal bitters 10-15 minutes before meals. A custom herbal blend containing bitter herbs such as gentian that I have in my herbal dispensary can be a powerful tool for improving overall digestion in certain individuals
• Mix the juice of half a lemon or 2 teaspoons of apple cider vinegar into 250ml of room temperature filtered water and sip 15 minutes before meals
• Make a pre-meal appetiser of bitter greens, such as rocket or dandelion greens. These make a great leafy salad starter. For an added bitter boost, pair with an apple cider vinegar dressing.

Eat Well-Cooked, Easy-to-Digest Meats

Meats that have been slow cooked are more easily digested. Slow cooked stews, soups and curries with good quality red meats are a great option for boosting iron intake and absorption.

Lifestyle Strategies

Practice Mindful Eating

Mindful eating is a good tool for boosting your absorption of all nutrients in your food, iron included. The practice of mindful eating involves sitting at a table to eat, paying attention to your meal, and avoiding distractions such as phones and TV. It’s also important to slow down and really chew your food, rather than eating as quickly as possible. Eating in this way promotes the cephalic phase of digestion, which boosts your body’s production of gastric acid and other digestive secretions, so you’re primed and ready to break down and absorb the nutrients in your food.

Supplementation

Iron Supplementation

Even with the above dietary and lifestyle changes, a supplement may be necessary to help get your iron levels back up quickly. Be aware that not all iron supplements are equal – the form of the iron matters! Certain types of iron supplement, such as Ferrous sulphate, are difficult for the body to break down and absorb, which is why they can cause side effects such as dark stools and constipation.  Certain practitioner brands of iron may be more suitable if you have a sensitive digestion and require a more easily absorbed form. This means it is better able to get your iron status back up quickly and also won’t cause constipation

As your naturopath, it is of critical importance that the underlying cause of your low iron is understood so that this can be addressed as a priority.

Once this has been determined, it is important that you increase your iron intake from food and supplements until your iron storage (ferritin) and iron levels are normal.  This may mean a higher dose for a period of time.

Treat the cause whilst reducing the symptoms: an important Naturopathic approach

Treating the cause of your iron deficiency is crucial.   Do you fully understand what to eat for optimal iron when cutting down on meat?    Do you have a parasite? Do you have digestive issues that are impacting iron absorption? Are your hormones unbalanced so that your periods are heavier than they should be, or do you have a condition such as endometriosis that is causing heavier menstruation?

For a thorough and supportive investigation as to the cause of your iron deficiency combined with treatments to support symptoms and fatigue and proper iron level improvement, please book an initial consultation with myself via the contact tab on this website.

References

Cave, J. (2022, September 6). A guide to boosting your iron levels, finally! https://halsahealth.com.au/a-guide-to-boosting-your-iron-levels-finally/

Ganima, K. (2018). Lactoferrin: An alternative approach to iron deficiency without the side effects. https://urbanherbalist.co.nz/blogs/urban-herbalist-blog-posts/lactoferrin-for-iron-deficiency-an-alternative-approach-without-the-side-effects

Huda, T., Dibley, M., El Arifeen, S., Islam, S., Ali, N., Raihana, S., Rahman, M., Qadri, F., Raqib, R., Tarnow-Mordi, W., Rahman, Q. S., & Bhuiya, S. (2019). Assessing the efficacy of bovine lactoferrin to correct iron deficiency anaemia in non-pregnant no-lactating women: A randomised controlled trial. Current Developments in Nutrition, 3(1).

Kell, D. B., Heyden, E. L., & Pretorius, E. (2020). The biology of lactoferrin, an iron-binding protein that can help defend against viruses and bacteria. Frontiers in Immunology, 11.

McNaughton, L. (2022, September 4). Importance of iron and combatting deficiency. https://www.lisamarienaturopath.com/blog/importance-of-iron-amp-combatting-deficiency

Nutrition Australia. (2014). Iron. https://nutritionaustralia.org/fact-sheets/iron/

Paesano, R., Torcia, F., Berlutti, F., PAcifici, E., Ebano, V., Moscarini, M., & Valenti, P. (2006). Oral administration of lactoferrin increases haemoglobin and total serum iron in pregnant women. Biochemistry and Cell Biology, 84(3).

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Calcium is the most abundant mineral in your body with 99% stored in your teeth and bone. It is critical for many functions of human health including heart health, muscle function, the nervous system and hormones. With bone formation and maintenance continuing throughout your life, adequate calcium intake is associated with a reduced risk of high blood pressure, fractures, osteoporosis, and Type 2 diabetes. Early attention to strong bones in your childhood and adulthood will provide you with better bone mass as you age.

Are you deficient in Calcium?

Whilst anyone can be calcium deficient, the individuals most at risk are post-menopausal women, individuals with low intake of calcium rich foods such as those with milk allergies, lactose intolerance or vegan and the elderly. In this situation, the body must take calcium from where it is stored in the bones and this not only weakens your existing bone but prevents the formation of strong, new bone.

Improving calcium absorption

Your body also needs several other nutrients and factors to properly absorb and maintain adequate calcium and they include:

• Vitamin D: your body simply cannot absorb calcium at all without some vitamin D from direct exposure to sunlight or from your diet.
• Exercise: when you exercise it increases the amount of calcium absorbed and improves bone health.
• Adequate protein in your diet: When you consume protein, it increases your gastric acid which enhances the absorption of calcium in your gut and makes it available for bodily functions.

How lifestyle influences & health conditions relate to calcium deficiency

Post-menopausal women

Calcium requirements increase at this time due to a decrease in estrogen production which reduces the amount of calcium absorbed from the diet whilst also increasing the rate of bone loss. The average woman can lose up to 10 per cent of bone mass in the first five years after menopause which is a risk factor for osteoporosis.

Life as an elderly individual

Calcium requirements increase at this time due to decreased absorption from the diet, reduced physical activity, reduced dietary intake of calcium rich foods, increased medications and the presence of osteoporosis.

Smoking

Studies confirm that smoking reduces bone mass and increases the risk for fractures and osteoporosis.

Vegan, Lactose Intolerance or avoidance of dairy

When you avoid dairy, you may have inadequate calcium in your diet. It is recommended that you find alternative calcium sources so that you reduce your risk of decreased bone mass, fractures and osteoporosis. Whilst many vegan or vegetarian diets have excellent sources of calcium-rich foods, they can also be high in oxalates and phytic acid found in nuts, seed and legumes which reduce calcium absorption. Soaking nuts and legumes overnight and rinsing before you prepare for eating will reduce this risk for you.

Dietary sources of calcium

Adding calcium rich foods to your daily diet can make an enormous difference in avoiding or managing deficiencies. Whether you enjoy dairy or have decided not to consume any animal products, there are many choices that you can make to meet your Recommended Dietary Allowances (RDAs). Foods that increase your need for calcium due to calcium loss via urine and/or reduced absorption should be reduced from your diet. They include high salt foods such as soft drinks, high intake of caffeine and alcohol.

Adult males up to 70 years of age require 1000 mg calcium daily, increasing to 1300 mg after age 70. Female adults require 1000 mg daily up until 50 years at which time it increases to 1300 mg a day.

Foods high in calcium that can be included in your diet are as follows:

• Red salmon in brine, small can 175 mg
• Sardines canned in water, normal can 486 mg
• Sardines canned in olive oil, drained 330 mg
• Regular natural yoghurt, small tub 386 mg
• Dried figs, 6, 160 mg
• 250 ml of firm tofu, 832 mg
• Almonds, with skin, 10, 30 mg
• Chickpeas, 1 cup 90 mg
• Tahini, 1 tablespoon 66 mg
• Baked beans in tomato sauce, 1 cup 43 mg
• Brazil nuts, 10 nuts 53 mg
• Silver beat, boiled, ó cup 87 mg
• Bok choy, raw, 1 cup 65 mg

Supplementation

There are different forms of calcium available with unique benefits dependent on your specific health situation. Whilst recommended daily intakes are recommended to maintain calcium levels, you may require therapeutic dosing in addition to dietary and lifestyle changes to meet unique deficiencies. Speaking with your health professional is recommended to ensure the most appropriate supplement and dosage is prescribed.

Looking for further advice?

If you feel you could benefit from personal advice relating to calcium or other deficiencies, please book an appointment via our website.

The post Calcium Benefits and Deficiency Causes appeared first on Performance in Health.

• Managing your energy levels
• Stress management
• Hormone production
• Balancing blood sugar levels
• Promoting healthy sleep
• Relaxing muscles
• Maintaining good bone health
• Producing adequate antioxidants to protect you from toxins

Is it any wonder that magnesium is considered a vital nutrient by so many health practitioners.

Are you deficient in magnesium? 

There are many health conditions and symptoms that have a direct association with low magnesium levels including anxiety and panic attacks, depression and mood changes, fatigue, headaches, insomnia, leg cramps, high blood pressure, high cholesterol & triglycerides, diabetes, cardiovascular disease, asthma, acid reflux, and indigestion.

What causes magnesium deficiencies?

There are several reasons that you may have low magnesium levels including the following:

• Insufficient intake in your diet & excess alcohol
• Key minerals including magnesium have been depleted from the soils due to modern agricultural practices so even if you are eating a diet rich in whole foods, deficiency may still occur
• Reduced absorption from your food: due to low stomach acid, diarrhea, laxative use or several gastrointestinal (GIT) disorders
• Use of certain medications (such as steroids, diuretics, and antibiotics) can cause significant deficiencies in magnesium
• Increased demand for magnesium: repeated stress and anxiety, excessive exercise, pregnancy, high sugar and fat in your diet
• Too much daily caffeine which has a diuretic effect therefore increasing the loss of water, magnesium and other minerals in your urine

Common magnesium-deficient conditions

Stress, Anxiety and Depression

Magnesium has a unique relationship with stress.  When you are stressed, processes occur in your body which use up more magnesium than it would otherwise whilst simultaneously causing more magnesium to be excreted from the body.  

This means that your overall need for magnesium increases.  If levels are not increased magnesium becomes significantly depleted.  What makes matters worse is that these low magnesium levels worsen stress, anxiety and depression.  This vicious cycle means that stress causes low magnesium due to extra use and excretion: then these low magnesium levels cause an increase in stress. 

Let’s look at parts of this cycle more closely:

• Serotonin, your “feel good” chemical requires magnesium for its production and to function properly
• Your adrenal glands depend on magnesium for managing stress and they can become overworked under chronic stress, requiring more magnesium; without magnesium they cannot function properly

Insomnia

Whilst stress and anxiety contribute to sleep disturbances, magnesium is required to maintain normal circadian rhythms necessary for quality sleep.  Insomnia is common when magnesium levels are low.  This is because magnesium is needed to make sleep-inducing neurotransmitters GABA (gamma-aminobutyric acid) and melatonin.

Blood sugar regulation

Magnesium is required for the effective function of blood glucose levels with deficiencies linked to disturbances in insulin sensitivity and an increased risk for type 2 diabetes.

Dietary sources of magnesium

Whilst reducing the amount of stress and anxiety in daily life is recommended, dietary sources can assist with magnesium levels to reduce deficiencies in the body.  Foods high in magnesium to include in your diet include the following examples:

• Green leafy vegetables: spinach, kale, bok choy, chard, silverbeet
• Nuts and seeds: pumpkin seeds, brazil nuts, almonds, walnuts, cashews.  Raw is best.
• Wholegrains: buckwheat, quinoa, brown rice, rye, whole wheat, oatmeal
• Legumes: black beans, edamame, kidney beans
• Dark Chocolate: 70-85% cacao
• Avocado
• Bananas, Figs
• Molasses

Dark, green leafy vegetables, nuts & seeds and wholegrains have a higher magnesium content (60 – 2700 mg/kg) when compared to sources of meat and dairy (less than 280 mg/kg).

Magnesium supplementation

Unfortunately, not all forms of magnesium are equal.  There are different forms of magnesium available with unique benefits, absorption and tolerability dependent on the specific health situation of each individual.  Magnesium oxide and citrate which are the salt forms can cause diarrhea and discomfort by drawing water into the bowel so are not ideal for replenishing magnesium.  Alternatively, magnesium bisglycinate as an example is gentle on the gastrointestinal tract,  is very well absorbed with few side effects.

Want to learn more about magnesium benefits?

To discuss further the role of magnesium in leading a healthy and happy life, or to investigate your deficiencies further, book an appointment directly on our website.

The post Magnesium Benefits: What is all the fuss about? appeared first on Performance in Health.

Nutrition is a major piece of the immunity puzzle; what we put in our body is what will be used as fuel for our immune system. That means, the better quality fuel, the better your body will perform.

Fighting the invisible war

You see, your immune system needs to be constantly alert as it monitors for danger, responding with fast and effective deployment of immune cells against any invading pathogen.  It sounds like a war doesn’t it?  I guess that is exactly what it is.

To do this task well, your immune cells require adequate and specific nutrition to perform to the best of their ability and not only that – when your immune cells are activated in the line of defense, this increases the need for energy which as a consequence increases the demand for more nutrition – but it has to be the right kind of nutrition!   

The right fuel for your body

Just like a car that needs petrol to drive, this protective process that is performed by your immune cells is dependent on very specific types of nutrients from your diet.  This is because they play very specific roles in supporting an effective immune system.

It is well understood due to extensive scientific research that undernutrition from food shortages in developing countries impairs immune function but eating the typical western diet full of processed foods and high sugar choices, is also a form of undernutrition – it certainly is where your immune system is concerned.

The essential vitamins and minerals for a healthy immune system

Some of the specific nutrients demanded by your immune system to protect you include food sources below and should be added to your weekly grocery list:

Vitamin A – Dark green leafy vegetables such as spinach, silver-beat and kale, orange fleshed sweet potato, carrots, pumpkin, mangos, apricots, papaya, liver and eggs.

Vitamin C – Citrus fruits such as oranges & mandarins, kiwi fruits, papaya, pineapple, capsicums, strawberries, blueberries, broccoli, peas, green leafy vegetables and parsley.

Vitamin D – We get most of the vitamin D we need from the sun, however small amounts are found in fatty fish such as salmon and tuna, sardines, eggs, mushrooms.

Zinc – oysters, red meat, chicken, lobster, tofu, legumes such as soybean, baked beans & lentils, sunflower and pumpkin seeds, nuts, miso, mushrooms, wholegrains, asparagus, blueberries.  The bioavailability of zinc from grains and plant-based foods is less than animal sources due to compounds called phytates that are present which bind to zinc.  In saying this, they are still good sources.

Selenium: Brazil nuts are the highest source of selenium.  Eating 3-6 raw brazil nuts a day, preferably grown in Brazil is recommended.   

Other dietary tips to support your immune system include:

Reduce the sugar & processed carbohydrates in your diet

This includes soft drinks, chips, chocolate, lollies, cakes, biscuits, ice-cream, sweetened breakfast cereals, packaged soups, chicken nuggets, hotdogs, hot-chips, take-away pizza, pastries, fruit juices with added sugar, white bread, white pasta, alcohol & added sugar in tea and coffee. 

Sugars & processed carbs can suppress your immune system for hours after you consume them.  Reducing processed foods, sugar and alcohol will help your immune system function better.

Commit to sufficient daily protein intake

Protein is critical for immune function; the average person should aim to eat approximately 1 gram/kg in daily grams of protein. 

Focus on consuming quality sources including grass-fed meats, wild-caught seafood and vegetarian sources such as tofu and tempeh, legumes, nuts & seeds. 

Eat probiotic and prebiotic foods

The good bacteria and micro-organisms in your gut known as the microbiota actually regulate the immune system by communicating with it, so any imbalance can have negative consequences.   

Supporting this microbiota is a very smart way to support your overall immune system.  Probiotic foods include fermented foods such as good quality plain yoghurt, kimchi, sauerkraut, kefir, kombucha, miso, tempeh.  Prebiotic rich foods include asparagus, onions, garlic, apples, leeks, Jerusalem artichokes, oats, bananas and psyllium.

Be supported in your nutritional journey

This guide is here to provide you and your family with some basic guidance to ensure that your food choices are wise choices for your immune system right now. 

If you would benefit from support on how to enhance your health please contact Tanya for a fact finding phone call or book an initial consultation below.

Learn more about our Initial Naturopathic Consultations Click Here

This blog contains information from my experience as a naturopath, education via Bachelor of Health Science Degree and continued research.  This blog is not intended to provide individual health recommendations.

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