Feeling Tired All the Time? Here is Why

Did you know that women lose up to 1 litre of blood annually during their menses? Now you know.

On average, a woman can lose 30-40 mL per cycle. The thing is, blood contains iron; when blood is lost, so is iron.

If you are a woman above 23 years, you have probably encountered symptoms such as dizziness, general body weakness, shortness of breath, and headaches. All these are caused by the lack of iron in the body.

Severe cases of this condition can lead to depression and chest pains. In extreme cases, iron deficiency can cause heart palpitations, brittle nails, pale skin, and even an unusual craving for non-food items like ice, dirt, or starch—this condition is called pica.

The best remedy for this condition is watching your diet. A lady’s plate should not lack foods rich in iron. These are grouped into two: heme and non-heme.

Heme iron is found in animal products and is easily absorbed, while non-heme iron comes from plants. The latter should be paired with Vitamin C, such as citric acid, for easy absorption.

Examples of animal sources of iron are red meat such as beef and liver, poultry, eggs, and seafood. Plant sources of iron include dark leafy vegetables, legumes, nuts, seeds, whole grains, and dried fruits.

Fortified cereals and iron-rich flours are also great sources, especially for those who don’t consume animal products.

Research shows that polyphenols in tea and coffee, as well as calcium in dairy, reduce iron absorption. It is therefore advised to avoid taking any of these drinks prior to iron intake. To maximize iron absorption, pair iron-rich meals with sources of Vitamin C like oranges, strawberries, or bell peppers.

Additionally, high doses of iron can cause nausea, constipation, and stomach discomfort, so lower doses are advised. If you’re taking supplements, opt for ferrous sulfate or ferrous gluconate, which are gentler on the stomach.

Most importantly, always consult a doctor before taking iron supplements, especially if you suspect you have anemia.

Your body needs iron, so don’t ignore the signs!