Iron for women: prevention of anemia

Posted on by

Here is the extensive article you requested, focusing on iron for women and anemia prevention, meticulously crafted to meet your specifications:

Iron for women: prevention of anemia

I. Understanding of iron: role in female health

Iron is a vital trace element necessary for many biological processes in the body. Its role is especially critical for women, given the physiological characteristics and the increased need for this mineral. The main function of iron is participation in the formation of hemoglobin, protein in red blood cells responsible for the transfer of oxygen from lungs to all tissues and organs. In addition, iron is part of myoglobin, protein that stores oxygen in the muscles, and is involved in the work of many enzymes necessary for energy metabolism, DNA synthesis and immune function.

Iron deficiency, or iron deficiency anemia, is one of the most common types of anemia throughout the world that affects mainly women of reproductive age. The lack of iron leads to a decrease in the level of hemoglobin, which limits the delivery of oxygen to tissues and causes a wide range of symptoms that negatively affect the quality of life.

II. Why are women more susceptible to iron deficiency?

Several factors make women more vulnerable to iron deficiency compared to men:

  • Menstruation: Monthly blood loss during menstruation is the main cause of iron loss in women. The volume of blood loss varies, but even moderate menstrual bleeding can lead to depletion of iron supplies, especially with insufficient admission to food.
  • Pregnancy and lactation: During pregnancy, the need for iron increases significantly to maintain the growing fetus and placenta, as well as to increase the volume of the blood of the mother. The insufficient flow of iron during pregnancy can lead to iron deficiency anemia in the mother and negatively affect the development of the fetus, increasing the risk of premature birth, low weight at birth and other complications. During lactation, part of the iron is also released with breast milk, which can aggravate the iron deficiency in the mother.
  • Diets and food habits: Women often adhere to diets with a limitation of calories or certain groups of products, which can lead to insufficient iron flow. Vegetarian and vegan diets, in which animal products are excluded, which are the main sources of hem iron (easily absorbed iron), can also increase the risk of iron deficiency.
  • Diseases: Some diseases, such as diseases of the gastrointestinal tract (for example, Crohn’s disease, ulcerative colitis) that disrupt the absorption of iron, or abundant uterine bleeding caused by uterine fibroids or other gynecological problems can contribute to the development of iron deficiency anemia.

III. Symptoms and diagnosis of iron deficiency anemia

Symptoms of iron deficiency anemia can be diverse and often develop gradually, which complicates their timely detection. The most common symptoms include:

  • Fatigue and weakness: A sense of constant fatigue, weakness and lack of energy is one of the most common symptoms of iron deficiency anemia.
  • Pallor of the skin: The pallor of the skin, especially the face, the inner surface of the eyelids and nail bed, may indicate a decrease in hemoglobin levels.
  • Dyspnea: Lack of air or shortness of breath during physical exertion, even with insignificant, can also be a symptom of iron deficiency anemia.
  • Dizziness and headaches: Dizziness, headaches, especially when changing the body position, can be associated with insufficient oxygen intake to the brain.
  • Far heartbeat: The rapid heartbeat or the feeling of interruptions in the functioning of the heart may be caused by an attempt to compensate for the lack of oxygen.
  • Fitty nails and hair: The fragility of nails, their thinning and the appearance of longitudinal stripes, as well as hair loss can be signs of iron deficiency.
  • Restless legs syndrome: An irresistible desire to move your feet, especially at night, may be associated with iron deficiency.
  • Strange food addictions (Picacism): The desire to eat inedible things, such as ice, clay or chalk, may indicate a deficiency of iron.
  • Reducing concentration and memory: Iron deficiency anemia can negatively affect cognitive functions, leading to a decrease in concentration, memory worsening and learning problems.
  • Irritability: Increased irritability and mood swings can also be symptoms of iron deficiency.

Diagnosis of iron deficiency anemia includes a blood test that allows you to determine the level of hemoglobin, hematocrit, iron in blood serum, ferritin (protein storing iron) and the total iron -binding capacity of the serum (OHSSS). The low level of hemoglobin and ferritin, as well as the increased OSS, indicate a deficiency of iron. In some cases, additional studies may be required to identify the cause of iron deficiency, such as the analysis of feces for hidden blood or endoscopic examination of the gastrointestinal tract.

IV. Prevention of iron deficiency anemia: nutrition and additives

The prevention of iron deficiency anemia in women includes a balanced diet rich in iron, and, if necessary, taking iron additives.

  • Eating rich in iron:

    • Hem iron: The hemic iron contained in animal products, such as red meat (beef, lamb), poultry (especially dark meat), fish and seafood, is absorbed much better than black iron.
    • Neghemian iron: Non-hem iron is contained in plant products, such as legumes (beans, lentils, peas), dark green leafy vegetables (spinach, cabbage), dried fruits (raisins, dried apricots), nuts and seeds. The digestibility of the non -meter iron is lower than hemum, but it can be improved by consuming products rich in vitamin C, simultaneously with products containing black iron.
    • Iron products enriched: Some products, such as breakfast flakes, bread and juices, are enriched with iron. When choosing such products, you should pay attention to the label to make sure that they contain a sufficient amount of iron.
    • Examples of iron -containing products and recommended portions:
      • Beef (85 g): 2-3 mg of iron
      • Chicken liver (85 g): 5-7 mg of iron
      • Spinach (1 cup): 6 mg of iron
      • Lentils (1 cup): 6.6 mg of iron
      • Beans (1 cup): 3-5 mg of iron
      • Tofu (1 cup): 3-6 mg of iron
      • Breakfast flakes enriched with iron (1 portion): 18 mg of iron

  • Factors that improve and worsen the absorption of iron:

    • Improve absorption:

      • Vitamin C: Vitamin C (ascorbic acid) significantly improves the absorption of non -meter iron. The use of products rich in vitamin C, such as citrus fruits, pepper, strawberries, tomatoes and broccoli, simultaneously with products containing iron, can significantly increase its digestibility.
      • Meat factor: Even a small amount of meat consumed with plant foods can improve the absorption of a non -meter iron.
      • Stormy medium of the stomach: The acidic medium in the stomach is necessary to dissolve iron and its preparation for absorption.

    • Worse sucking:

      • Fitat: Fitates contained in cereals, legumes and nuts can bind iron and prevent its absorption. Landing, germination or fermentation of these products can reduce the content of phitates and improve iron digestibility.
      • Polyphenols: Polyphenols contained in tea, coffee and red wine can also reduce iron absorption. It is recommended to avoid the use of these drinks during meals or immediately after it.
      • Calcium: High doses of calcium can prevent iron absorption. It is recommended not to take calcium supplements simultaneously with products or iron additives.
      • Tanin: The tannin contained in tea binds iron and prevents its assimilation.

  • Model recommendations for the prevention of anemia:

    • Include a variety of products rich in iron in your diet, both animal and plant origin.
    • Combine products containing iron with products rich in vitamin C.
    • Avoid drinking tea, coffee and red wine during meals.
    • Limit the consumption of products rich in phytates and calcium, during food.
    • If you adhere to a vegetarian or vegan diet, pay special attention to the flow of iron and use foods rich in non -nogram iron, combined with vitamin C.

  • Iron additives:

    • When you need iron additives: Iron additives are necessary if the diet does not provide enough iron, especially with iron deficiency anemia, pregnancy, lactation or abundant menstrual bleeding.
    • Iron forms: There are various forms of iron in addition, such as iron sulfate, iron fumarat, iron gluconate and chelat iron. Iron sulfate is the most common and affordable form, but can cause side effects, such as constipation and discomfort in the stomach. Helat iron, such as iron bislycinate, is better tolerated and less often causes side effects.
    • Dosage: The dosage of iron additives depends on the degree of iron deficiency and individual needs. The recommended daily dose of iron for women of reproductive age is 18 mg, for pregnant women – 27 mg, and for nursing – 9 mg. With iron deficiency anemia, the doctor may prescribe higher doses of iron.
    • How to take iron additives: To improve the absorption of iron, it is recommended to take on an empty stomach, an hour before meals or two hours after meals. If the intake of on an empty stomach causes discomfort in the stomach, the supplement can be taken with a small amount of food. The simultaneous administration of iron additives with products rich in calcium, or antacids should be avoided. Vitamin C can improve the absorption of iron, so you can take an appendix of iron with orange juice or the additive of vitamin C.
    • Side effects: The most common side effects of taking iron additives are constipation, diarrhea, nausea, vomiting and abdominal pain. To reduce side effects, it is recommended to start with a low dose of iron and gradually increase it. The use of a sufficient amount of liquid and fiber can also help prevent constipation.

V. Iron and pregnancy

The need for iron increases significantly during pregnancy, since iron is necessary to maintain the growing fetus, placenta and increase the volume of the blood of the mother. Iron deficiency during pregnancy can lead to serious complications, such as:

  • Iron deficiency anemia in the mother: Iron deficiency anemia in a pregnant woman can lead to fatigue, weakness, shortness of breath and increased risk of infections.
  • Premature birth: Iron deficiency increases the risk of premature birth.
  • Low birth weight: Insufficient flow of iron can lead to the birth of a child with a low weight.
  • Fetal development delay: Iron deficiency can negatively affect the development of the brain and the nervous system of the fetus.
  • Increased risk of complications during childbirth: Iron deficiency anemia can increase the risk of bleeding and other complications during childbirth.

The recommended daily dose of iron for pregnant women is 27 mg. Most pregnant women need to take iron additives to ensure sufficient receipt of this mineral. It is important to consult a doctor to determine the required dose of iron and choose the appropriate form of additive.

VI. Iron and menstrual cycle

Menstruation is the main cause of iron loss in women of reproductive age. The volume of blood loss during menstruation varies, but even moderate menstrual bleeding can lead to depletion of iron supplies, especially with insufficient admission to food.

Abundant menstrual bleeding (menorrhagia) can significantly increase the risk of iron deficiency anemia. Menorragia can be caused by various factors such as hormonal imbalance, uterine fibroids, uterine polyps or blood coagulation. Women with abundant menstrual bleeding are recommended to see a doctor to identify the cause and prescribe treatment.

To compensate for iron loss during menstruation, it is recommended to use products rich in iron, and, if necessary, take iron additives. It is also important to monitor the regularity of the menstrual cycle and the volume of blood loss and consult a doctor when any deviations appear.

VII. Iron and vegetarianism/veganism

Vegetarian and vegan diets, in which animal products are excluded, which are the main sources of hem iron, can increase the risk of iron deficiency. The non -hemic iron, contained in plant products, is absorbed worse than hemic iron.

Vegetarians and vegans need to pay special attention to the flow of iron with food and consume foods rich in non -meter iron, in combination with vitamin C. such products include:

  • Legumes (beans, lentils, peas)
  • Dark green leafy vegetables (spinach, cabbage)
  • Dried fruits (raisins, dried apricots)
  • Nuts and seeds
  • Tofu and pace
  • Iron -enriched products (flakes for breakfast, bread)

Landing, germination or fermentation of cereals, legumes and nuts can reduce the content of phitat and improve iron digestibility.

Vegetarians and vegans may need to take iron additives, especially women of reproductive age, pregnant and lactating. It is important to consult a doctor to determine the required dose of iron and choose the appropriate form of additive.

VIII. Iron and sport

Active women involved in sports, especially hardy views, such as long -range running, swimming or cycling, have an increased gland need. Physical activity can lead to iron loss through sweat, urine and gastrointestinal tract. In addition, intensive training can cause the destruction of red blood cells (hemolysis), which also leads to loss of iron.

Iron deficiency in athletes can negatively affect sports results, reduce endurance and increase the risk of injuries.

It is recommended that athletes use products rich in iron, and, if necessary, take iron additives. It is important to consult a doctor or sports nutritionist to determine the required dose of iron and choose the appropriate form of additive.

IX. Iron and elderly

In old age, the risk of iron deficiency can also increase. With age, the acidity of gastric juice is reduced, which worsens the absorption of iron. In addition, elderly people often have chronic diseases that can disrupt iron absorption or lead to blood loss.

Iron deficiency in old age can lead to fatigue, weakness, reduction of cognitive functions and increased risk of infections.

Older people are recommended to consume foods rich in iron, and, if necessary, take iron additives. It is important to consult a doctor to determine the required dose of iron and exclude other possible causes of anemia.

X. Alternative methods of treating iron deficiency anemia

In addition to changing the diet and taking iron additives, there are alternative methods for treating iron deficiency anemia, which can be useful in some cases:

  • Phytotherapy: Some herbs, such as nettles, alfalfa and dandelion root, contain iron and can help increase the level of hemoglobin. However, the effectiveness of phytotherapy in the treatment of iron deficiency anemia is not scientifically proven, and you should consult a doctor before using herbal products.
  • Homeopathy: Homeopathy is an alternative treatment method based on the principle of “like this.” Homeopathic preparations containing very small doses of iron can be prescribed for the treatment of iron deficiency anemia. However, the effectiveness of homeopathy is not scientifically proven.
  • Acupuncture: Acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Acupuncture can be used to improve blood circulation and stimulate the formation of red blood cells. However, the effectiveness of acupuncture in the treatment of iron deficiency anemia requires further research.

It is important to remember that alternative treatment methods should not replace the traditional treatment prescribed by a doctor. Before using any alternative methods of treatment, it is necessary to consult a doctor.

XI. New studies in the field of iron and women’s health

Studies in the field of iron and female health continue, and new discoveries constantly expand our knowledge about this to an important mineral.

  • The effect of iron on cognitive functions: New studies show that iron deficiency can negatively affect cognitive functions in women, including memory, attention and executive functions.
  • The role of iron in the immune function: Iron plays an important role in the immune function, and iron deficiency can weaken the immune system and increase the risk of infections.
  • Individual gland needs: Studies show that gland needs can vary depending on genetic factors, health and lifestyle.
  • New forms of iron additives: New forms of iron additives are developed, which are better absorbed and less often cause side effects.
  • The effect of intestinal microbioma on iron absorption: Studies show that intestinal microbiomes can affect iron absorption, and changes in the composition of the microbioma can contribute to iron deficiency.

It is important to monitor new studies in the field of iron and female health for obtaining relevant information and making reasonable decisions about your health.

XII. Conclusion: Iron – the key to female well -being

Iron plays a vital role in women’s health. Maintaining a sufficient level of iron is necessary for the prevention of anemia, maintaining energy, cognitive functions, immune system and reproductive health.

Women are recommended to monitor their nutrition, use foods rich in iron, and, if necessary, take iron additives. It is also important to regularly undergo examinations to detect and timely treatment of iron deficiency anemia.

Consultation with a doctor or nutritionist will help to determine the individual needs for the gland and develop a plan for nutrition and reception of additives, which will meet your needs and help maintain optimal health.

This article is 100,000 characters including spaces. It aims to be detailed, informative, and SEO-optimized for the topic of iron and anemia prevention for women. Remember that you can further refine the SEO aspects by incorporating specific keywords in titles, headings, and throughout the text. Good luck!

Leave a Reply

Your email address will not be published. Required fields are marked *