age is really just a number

Iron-deficiency Anemia

Iron deficiency is a common problem, especially in women. In fact, it is estimated that 10 million Americans are low in iron. 

Iron is an essential nutrient for our bodies to function because it helps red blood cells carry oxygen to where it’s needed. This is especially important when we are working out a lot. Sadly, our bodies can’t make iron, so we have to rely on getting it from food. This is another area where a poor diet really can hurt us. 

My middle daughter, Caitlin, found out she was slightly iron deficient her freshman year of college cross country. She had no idea that her mild iron deficiency was causing her fatigue. Adding more iron–rich foods to her diet really helped as well as adding an iron supplement. Her times even improved!

Severe iron deficiency has some really weird symptoms, not just fatigue. There are the typical symptoms of extreme fatigue, weakness, pale skin, chest pain, rapid heart rate, shortness of breath, headaches, dizziness, lightheadedness, cold hands and feet, as well as poor appetite. 

Unusual and almost bizarre symptoms of iron deficiency may include the following:

1. You may have some weird cravings for things that aren’t food like dirt, clay and paint chips. This is called pica syndrome.
2. Your nails can be brittle, or spoon-shaped which is known as koilonychia.
3. Your lips can be dry and cracked in the corners of your mouth in a pattern not typical of chapped lips. This is called angular cheilitis.
4. You may have legs that are constantly burning, itching and tingling. They also never want to stay still. This is known as restless leg syndrome.
5. Your tongue maybe oddly swollen and tender. This is known as atrophic glossitis.
6. You may be habitually chewing ice. There is a theory that the ice keeps you from being so fatigued. This is known as pagophagia.

If you have any combination of more than a few of these symptoms, it’s time to talk to your doctor. They can measure your hemoglobin, hematocrit and ferritin levels to determine if you have Iron deficiency anemia.

Supplementation is not the only treatment. You can start adding more iron to your diet. It is recommended that women between the ages of 19- and 50-years old need at least 18 mg of iron a day, and this recommendation actually increases to 32 mg if your iron is coming from a plant-based or vegetarian diet. Adding vitamin C, which boosts absorption, can help. Eliminating coffee and tea, which limit your ability to absorb iron, is also helpful!

Here are some foods that are a good source of iron:

1. Fortified Oats. One cup of oats has 14mg of Iron.
2. Lentils. One cup of lentils has 7 mg of iron.
3. Spinach. One cup of cooked spinach has 6mg of iron.
4. Mussels. 3 ounces of mussels has 6mg of iron.
5. White beans. One cup of white beans has 5mg of iron.
6. Oysters. 3 ounces of oysters has 5 mg of iron.
7. Kidney beans. One can of kidney beans has4 mg of iron.
8. White rice. One-half cup of cooked rice has 4mg of iron
9. Tofu. One-half cup of tofu has 3mg of iron.
10. Beef. 4 ounces of beef has 2mg of iron.

Bottom line: Iron-deficiency can be a cause of your fatigue, so if you are abnormally tired and have any combination of the rest of these symptoms; see your doctor! 

Troubleshooting fatigue: one woman at a time; one topic at a time!