Constant tiredness may indicate iron deficiency
If your body’s intake of iron becomes too low, symptoms might not appear for “a fairly long time,” a German nutritionist is warning. But when they do, you may well have to deal with fatigue, difficulty concentrating, headache, pale skin, brittle nails and
The reason for the delayed reaction is that iron the body doesn’t need immediately is prudently kept in reserve, points out Antje Gahl of the German Nutrition Society.
A vital mineral that the body can’t produce itself, iron must be taken in with food. Only small amounts are required.
“Iron, found in the blood pigment protein haemoglobin, enables the smooth transport of oxygen in the body,” explains Wolfgang Wesiack, a German internist.
“Women need more iron than men do,” because of blood loss during menstruation, Gahl notes
Their daily requirement of iron is 15 milligrams, compared with 12 milligrams for men. Pregnant women need 30 milligrams a day.
Left untreated, an iron deficiency can lead to what is known as iron deficiency anaemia, a condition in which blood lacks adequate healthy red blood cells. Without enough iron, the body can’t produce sufficient haemoglobin, the substance in red blood cells that enables them to carry oxygen to the body’s tissues.
If you suspect that you have an iron deficit, you should by no means “go to the supermarket and buy an iron supplement to take,” warns Lutz Engelen, a pharmacist. This carries the risk of consuming too much iron, which can also be harmful, he adds.
Instead, you should consult your family doctor, who can detect an iron deficiency with a blood test. The method of treatment depends on the cause.
“An iron deficiency can be caused, for instance, by gum bleeding, blood loss during surgery or unnoticed gastrointestinal bleeding,” Wesiak says. Other possible causes are frequent blood donations or impaired iron absorption by the body.
“An unbalanced or meatless diet can also lead to an iron deficiency,” Gahl adds.
Treatment may involve stopping internal bleeding. Sometimes a doctor will prescribe tablets to replenish depleted iron stores in the body. Iron supplements should be taken in the morning on an empty stomach with plenty liquid since they often have a high fat content, Engelen advises.
They can cause black stools for a while, “but that’s completely normal,” Wesiak says
The best way to prevent an iron deficiency is to eat balanced meals.
“Iron-rich foods include liver, beef and pork as well as eggs, poultry and fish,” Gahl said, but cautioned against putting too much emphasis on animal products, which are often high in fat.
Vegetarians can meet their iron requirement by eating whole grain products, legumes, beetroot and green vegetables such as kale and spinach.
You should also avoid drinking coffee or black tea with your meals because they contain tannins that could inhibit the body’s absorption of iron. The calcium in dairy products is also considered to be an iron blocker, so you should avoid high-calcium foods for a half-hour before or after eating iron-rich foods.
Being overweight during |pregnancy has negative effects
DEUTSCHE PRESSE-AGENTUR
Women’s eating habits during pregnancy and while breastfeeding can significantly affect their children’s health, even beyond their growth stage.
Negative after-effects can stretch into late adulthood, says Jan Daebritz, a nutrition specialist.
“Pregnant women have obligations: studies have established that there is definitely something in the view that overweight mothers also have overweight children,” the expert says.
The consequences later on, in adulthood, can include vascular diseases like high blood pressure or cardiac infarction, as well as diabetes.
The reason for this lies in what is known as metabolic programming. According to this, the ingredients in foodstuffs can lead to genetic changes. These are not actually passed on, but they can affect the way in which genetic information is interpreted, which impacts the production of protein and enzymes.
No single foodstuff can be described as “bad” in this respect, Daebritz notes. The issue has a lot more to do with overall unhealthy eating habits and with the far-too-high supply of energy that comes with an excessive food intake.
This is the view of the German Nutrition Society (DGE). Being severely overweight during pregnancy also increases the risk of complications for both the mother and the baby during childbirth.
Pregnant women should not eat for two. They do not need that much extra energy during pregnancy.
Obesity prevention begins as early as the womb, Gahl stresses.
According to Daebritz, who is deputy head of the university clinic for children and adolescents in Rostock, Germany, gynaecologists have a duty to inform pregnant women about the importance of their diet.
Expectant mothers should for example eat fish, which is high in important fatty acids, in order to boost brain development in the unborn child.
