[www.keralites.net] The real reason you're tired all the time

 

 

The real reason you're tired all the time! Daily Mirror       Too knackered to exercise, or too tired for chores? You might be low on iron. It is one of the most common causes of unexplained tiredness Four out of five women complain of extreme tiredness. More often than not, this is because they're low on iron. We spoke to Dr Hilary Jones and nutrition scientist Dr Emma Derbyshire to find out more about this deficiency and what you can do to feel more lively. 1 What iron does "Iron is essential for the oxygencarrying part of red blood cells, which is why tiredness is usually the first sign of a shortfall there," says Dr Hilary. Without enough iron, your red blood cells simply can't carry enough oxygen to your organs and tissue, which means they don't work as efficiently. 2 Feeling exhausted? Feeling knackered is such a common complaint that doctors have even given it a nickname -TATT, or Tired All The Time syndrome. "One of the most common things I see in my surgery is people feeling worn out," says Dr Hilary. If we can't figure out what's making them tired from their lifestyle, we'll do a blood test and check their iron levels." After Vitamin D, iron is the second most common deficiency.Other symptoms include palpitations, feeling dizzy or fainting, restless legs at night, shortness of breath, cold hands and feet, and headaches. 3Who's at risk of being deficient? Menstruating women: During a heavy period, women lose a cup of blood -which can contain 125 mg of iron. Sporty types: "Even among young women who are quite physically fit, the levels of deficiency are high -60% of female athletes are not getting enough iron and it impacts their performance," says Dr Hilary. Vegetarians: "Iron found in meat is the most easily absorbed type," explains Dr Emma. "Healthy foods like beans, lentils and nuts might be good for you, but they can block the absorption of iron." Irritable Bowel Syndrome sufferers: IBS means nutrients are often not well digested in the gut, so sufferers can be low on iron and Vitamin B12. 4 Can we just eat more spinach? "There's been a drop in the amount of iron people are consuming and it's down to changes in eating trends," explains Dr Hilary."People are eating 13% less red meat than they used to, which contains the most easy-to-absorb form of iron." More than a quarter of women aged 19 to 64 don't eat enough iron. "Many try the "just eat more dark leafy greens" approach, but you'd have to eat 17 tablespoons of of spinach a day to get your recommended daily amount," says Dr Emma. But there are a few ways you can boost your iron levels.Vitamin C has been shown to improve the absorption of iron by up to 181%, so try having a small glass of orange juice with your meal.Some foods such as milk, tea, beans and chilli hinder the absorption of iron, so limit your intake of these. 5 The problem with pills If your GP diagnoses you with low iron or anaemia, treatment is simple: tablets such as ferrous sulphate to boost your levels. But 80% of women taking iron supplements complain of unpleasant side-effects. Strong supplements can be hard on your digestive system, and can cause black stools, constipation, diarrhoea, stomach cramps and nausea. Menstruating women need about 18 mg of iron a day, but many supplements contain 200 mg.Because the body only absorbs the iron it needs, the excess left in the gut causes those nasty side-effects. "In an ideal world, every patient would be tested and prescribed an appropriate level for their deficiency," says Dr Emma."Many people have had such bad experiences with traditional supplements they have been put off." Last year, there were over six million prescriptions for iron supplements in the UK, but 40% of those who were prescribed these admit to skipping their tablets altogether because of the side-effects.         

 

 

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