Have you ever been out with friends or in a car with someone and started shivering out of no where? How about at home and the temperature is 70 degrees, and notice your hands and feet are cold? What about fatigue? Weakness? Shortness of breath? These are a few signs of Low Iron or Deficiency Anemia. Low Iron occurs when the body is not receiving enough oxygen to the cells and tissues which causes the symptoms listed above. I have experienced these symptoms and a few others while dealing with low Iron, and after some research I have composed four steps to aid in reversing and maintaining Iron levels.
Go to The Doctor
The first step to reversing Low Iron is going to see a doctor. A doctor's office is the best place to to get a clear answer on your symptoms. In addition they would be able to clarify if in fact you do have low iron or another issue causing your body to give you theses signs. Blood work results do not take long at all, you'll have the result ready in about a week.
Eat More Iron producing foods
Step two is eating natural iron enriched foods. There's a good amount of natural food choices that aid with the reversing of Low Iron, many of which can be found in your produce and meat aisle. Iron keeps your body strong enough to fight everything that would hinder its purpose. Red meat is usually the first option recommended by most medical professionals; however for those who are vegetarian or vegan there are many options for you as well. A few of the best food sources for increasing iron levels are
- Leafy Greens: Spinach, Kale
- Beans: Kidney, Garbanzo, lentils
- Whole Grains: Quinoa, Bulgar. Rice
- Beef : Liver
- Raw Beets (juice form fine as well)
- Foods high in Vitamin C
Take Daily Supplements
Step three includes choosing a type of supplement. There are tons on the market inclusive of tablets, gummies, plant based and synthetic variations. The key is to find one that works well for you. After that has been established be sure to drink plenty of water while consuming the supplement to better help with overall body absorption into your system. A popular supplement recommended to people with Low Iron is Iron (Fe) >50 mg. Though taking Iron (Fe) has great effects in helping the body operate more efficiently with this missing element; it is known to cause constipation. There is not much to help with this symptom, however I recommend taking a glass of water before and while taking the supplement to ease the effects. Another tip is intaking more fruits and vegetables which naturally help with digestion as well.
Avoid Iron Blocking Foods
Finally, there is so much food in the market that are tasty and delicious but are bad for those who are trying to increase and reverse Iron levels; many of which we eat daily in the American diet. I am not recommending that you completely remove these foods from your diet, however if you decrease the intake I know that you will feel a difference in your body as a whole. I challenge you to try to remove these foods for a week and see if you notice a change in your system. The following foods are known to block and/ or prevent absorption of Iron intake :
- Carbonated Sodas & Sugary Drinks
- Coffee and Black Teas
I hope that these tips and suggestions help in your journey to a healthier Iron balanced whole you. Let me know if you have decided to put them into practice.