Symptoms or Winter Blahs?

January 14, 2016January 14, 2016Leave a comment

Iron is an essential nutrient; your body needs iron to help carry oxygen from the lungs to the rest of your body and helps produce energy. When you aren’t consuming or absorbing enough iron, there can be significant consequences to your health, energy levels, appearance, ability to concentrate, and so forth.

There are a few common symptoms that can often be confused for general sicknesses or the “winter blahs” but they should not be ignored as they could be a sign of iron deficiency:

Always Feeling Cold

As we all know, Winter brings along the dreaded cold weather, but if you find that you can never seem to shake the chill or get warm then this could be a sign of iron deficiency. Think of your body as a coal furnace and the iron as the coal; if you’re not putting enough coal into the furnace, then it will never create enough heat to warm up the entire house.
Until you appropriately fuel your body with the iron it needs, you will continue to feel cold, especially when others are not.

Feeling Tired

Although the holidays are a time to kick back and relax with family and friends, it often brings about tons of shopping, numerous holiday parties to attend, and so forth. Feeling tired after a long and busy day is typical, but feeling that you are constantly in a state of fatigue is not. In fact, chronic fatigue is a common symptom of iron deficiency.

Chronic fatigue could be the cause of other underlying conditions such as diabetes, depression, thyroid problems, etc. It’s important to check if you have any other symptoms related to iron deficiency to help get to the bottom of the chronic fatigue.

Read more here: Experiencing Chronic Fatigue

Pale Skin

Unless you take off for a tropical vacation, you may be looking a little pale throughout the Winter season. However, you shouldn’t mistake this for just a lack of vitamin D from the sun. If you experienced a sudden onset of paleness, or have been unusually pale, it is advisable to seek the advice of a healthcare professional.

Iron deficiency anemia is one of the most common causes for pale skin, and often one of the first noticeable signs. Since iron aids in producing hemoglobin which helps carry oxygen to your muscles and organs, paleness is caused by reduced blood flow.

It’s important to be proactive and be in-the-know when it comes to your symptoms and what they can mean. Utilize this Symptoms Checker to help identify your symptoms and if you are in an at-risk group.

5 Iron-Rich Snacks & Treats for Holiday Parties

January 1, 2016February 24, 2017Leave a comment

The holiday season is upon us and this often means many parties, potlucks, and social gatherings. So, if you’re going to bring a yummy treat to share, why not give the gift of iron? Here are a few ideas for you:

BLACK BEAN CAKE
(1 cup black beans = 9.7 mg of iron)

Substituting black beans into a cake recipe is not only healthier and gets you closer to your daily iron intake goals, but it’s also delicious, believe it or not! There are tons of black bean cake recipes available online, but see below for one of my favourites!

Ingredients:
1-15 ounce can of unseasoned black beans
5 large eggs
1 tablespoon of pure vanilla extract
1/2 teaspoon of sea salt
6 tablespoons of unsalted butter
1/2 cup of honey or other sweetener + 1/2 teaspoon pure stevia extract
6 tablespoons of unsweetened cocoa powder
1 teaspoon of baking powder
1/2 teaspoon of baking soda
1 tablespoon of water (omit if using honey)

Preparation:
Preheat oven to 325 degrees Fahrenheit.
Grease a 9 cake pan with extra virgin olive oil, or a thin layer of butter.
Drain and rinse beans. Shake off excess water.
Place beans, 3 of the eggs, vanilla, stevia and salt into blender. Blend on high until beans are completely liquefied. Whisk together cocoa powder, baking soda, and baking powder.
Beat butter with sweetener until light and fluffy.
Add remaining two eggs, beating for a minute after each.
Pour bean batter into egg mixture and mix.
Finally, stir in cocoa powder and water (if using), and beat the batter on high for one minute, until smooth.
Scrape batter into pan and smooth the top.
Bake for 40-45 minutes.
Cake is done with the top is rounded and firm to the touch.

SWEET POTATO CHIPS
(1 cup sweet potato cubed = 0.8 mg of iron)

I bet that you can’t have just one of these delicious chips. It’s okay to indulge in this snack because it’s a healthier alternative and also contains some iron! Just slice, lightly cover with extra light olive oil, season with pepper, and bake!

OATMEAL COOKIES WITH DRIED NUTS OR FRUIT
(1 cup dry oatmeal = 29.9 mg of iron)

Instead of pairing this classic recipe with chocolate chips (although one of my personal favourites), which can inhibit the absorption of iron, try adding dried nuts like almonds (1 cup ground = 3.5 mg if iron) or dried fruit like apricots (1 cup = 7.5 mg of iron) or raisins (1 cup = 3.1 mg of iron).

GINGERBREAD COOKIES
(100 grams of gingerbread = 2.9 mg of iron)

When in doubt, you can’t go wrong with gingerbread cookies; a holiday classic! Much of the iron contents come from the chewy, ooey-gooey ingredient molasses (1/2 cup = 7.95 mg of iron).

BANANA NUT BREAD
(1 cup mashed bananas = 0.6 mg of iron ; 1 cup mixed nuts = 3.5 mg of iron)

This serves well as a desert loaf (or even as a slice for breakfast the morning after) and the mixed nuts help to kick up the iron content! Just be mindful with this one because, depending on the recipe, this loaf can be high in fat and calories. Slice into small portions and serve.

Happy holidays and happy snacking!

The Three Stages of Iron Deficiency

July 6, 2015February 24, 2017Leave a comment

Content and advice provided on The Iron Maiden is for information purposes only and should not serve as a substitute for a licensed health care provider, who is knowledgeable about an individual’s unique health care needs. The views and opinions expressed in this article are those of the individual authors and does not necessarily reflect the official policy or position of any agency or employer.

Ralph’s Story: Preparing for Surgery

July 3, 2015January 27, 2016Leave a comment

Looking back, I think the most frustrating thing was that everyone kept saying, “Well, you have to deal with the idea that you are getting old”.
I knew that I was pushing 60, but I wasn’t quite ready to just kick back and accept that the way I was feeling was entirely normal.

Ever since I was a teenager, back pain had always been an issue for me, but it seemed to be getting worse with more frequent bouts and longer recovery times. The back pain had really started to impact my working life as a quality assurance professional, my passion for playing music, and my quality of life in general.

Since 2007, I had seen doctors, chiropractors, massage therapists, and physiotherapists. I had X-rays, MRIs, a bone density test, and ultrasounds – all of which failed to yield any significantly solid conclusions.

In the summer of 2013, a new doctor recommended that I see a Sports Specialty Orthopaedic Surgeon. After another round of X-rays, he determined that I needed a hip replacement.

A hip replacement was something that had been in the back of my mind but not something I wanted to think about because in 1995 my dad had a hip replacement on a Monday and passed away of a heart attack on Wednesday. While I knew our situations were altogether different, I couldn’t help but be haunted by the association.

I could have had the surgery the next month but, after further consideration, I decided to postpone until the New Year. This would give me the opportunity to shed some pounds, build up some upper body strength and generally get myself prepared for what was about to come.
After some pre-operative blood testing, it was determined that I was iron deficient. My iron was very low but my hemoglobin was pretty good. It was explained to me that the quality of my blood would have a significant impact on my recovery time. I was put on iron supplements and recommended for a couple of rounds IV iron.

My surgery was scheduled for January 9, 2014. As I went into surgery, I was thinking that I had prepared myself the best that I could: I had lost 20 lbs, exercised as much as I could, and was prepared to look at this as a really positive adventure.
The operation was a success. The recovery time was as expected, with physiotherapy both at home and in a clinic. I returned to work on the scheduled date of April 9, 2014. So all in all, a happy ending.

My experience as a quality assurance professional tells me that the more work placed in the front end of a project, the better the outcome. This was true with my hip surgery experience. I personally feel that the effort put into testing and evaluating my blood at the front end certainly contributed to a positive surgical outcome and shorter recovery time.

Today, I haven’t felt this good in years…I’m not getting old……I think I am aging nicely and becoming more well-seasoned.

Ralph

Happy 10 Months: The Iron Maiden’s Top 10 Articles

June 29, 2015January 27, 2016Leave a comment

Thanks Dad!

June 22, 2015February 17, 2017Leave a comment

June 21^st 2015 was Father’s Day.

I truly miss mine. If you are fortunate to still have your father in your life, please let him know how you feel. Not just on Father’s Day, but at every opportunity you have. A father is not necessarily part of your procreation, but someone who has taken the time to share time, knowledge and understanding without the expectation of anything in return.

To everyone who has stepped up to fulfill the “Dad” role, even single Mums, Kudos and Happy Dad’s Day.

School is (almost) out for the summer

June 19, 2015January 27, 2016Leave a comment

Ring those bells. Next week is the last week of the school year!

Did you know that kids are a risk group for iron deficiency? As your kids count down the minutes until the final bell, here are some tips to ensure your child is meeting their iron needs this summer:

Got a picky eater? Try some of these clever ways to get iron in your child’s diet.
Not sure about what foods are high in iron? Check out this article on the amount of iron in these popular foods.

Think your child might be iron deficient? Use our symptom checker to take with you to your doctor’s appointment.

Could it be iron deficiency?

June 15, 2015January 27, 2016Leave a comment

Many of the symptoms related to iron deficiency can be attributed to other causes in today’s often busy lifestyle. You may not even realize that you or a loved one could be iron deficient.

Here’s a quick snapshot and a link to a symptoms checker for adults. Be sure to share with your friends!

Content and advice provided on The Iron Maiden is for information purposes only and should not serve as a substitute for a licensed health care provider, who is knowledgeable about an individual’s unique health care needs. The content and advice shared on The Iron Maiden are the opinions of the writer and not her employers.

World Blood Donor Day

June 12, 2015January 27, 2016Leave a comment

Sunday, June 14^th is World Blood Donor Day as declared by the World Health Organization (WHO). I’ve written in the past about my need for blood donation and the importance of post-donation iron supplementation for those who donate blood regularly.

For those who donate blood, I am forever grateful for your help when I was in need. Thank you for saving my life.

In celebration of World Blood Donor Day and those who donate, here is an infographic for you showing the importance of blood donation.

Happy World Blood Donor Day!

Let’s Talk Kids…

June 8, 2015January 27, 2016Leave a comment

Children are our future, and we want to give them the best possible shot to be all they can be. However, you’d be surprised to find out that a good number of our young people are actually iron deficient! Based on small recent studies, it’s estimated that almost 12-64% of them are iron deficient!

Is your child at risk?

You may be wondering why so many kids are suffering from iron deficiency. Commonly, for children between the ages of 9 months and 3 years and also during puberty, this can be explained by their growing bodies. Literally, they’re growing, and rapid growth creates a need for increased blood volume (and iron). If children are not absorbing enough iron from their diet, the body may not be able to keep up with the new increased demands. There are other reasons that children at various ages can develop iron deficiency – take a look at all of the child risk groups here.

Iron deficiency not only impacts children in Canada but also children abroad. By the numbers, iron deficiency anemia affects almost 750 million children worldwide. That’s a lot of children who are not getting enough iron, especially since iron deficiency is preventable!

So what happens if a child is iron deficient?

Well, iron deficiency can not only cause your child to feel tired or lethargic and reduce their exercise tolerance, but various studies have shown that untreated iron deficiency can have a significant impact on a child’s cognitive function. A child with iron deficiency may experience changes in their behavior including issues concentrating, learning disabilities, and/or reduced emotional responsiveness.

There are ways to prevent and treat iron deficiency

Add more iron-rich foods (like iron-fortified cereals, poultry, fish, etc…) into your child’s diet. Even if you have a picky eater, there are ways to get around this! Check out my 10 clever ways to get more iron into your child’s diet without them even knowing!

If diet alone is not enough, you could also introduce a pediatric formulated iron supplement (liquids or powders). Learn about the different pediatric iron supplements and talk to your doctor/pharmacist for more information on choosing the right one for your child.

There are effective options for treating iron deficiency, but the key is to stay aware and know how to recognize the symptoms to ensure you can take the best next steps to prevent iron deficiency in your children.

Five Fast Facts about Iron Deficiency

June 1, 2015August 19, 2016Leave a comment

Here are five fast facts about iron deficiency that you may not have known:

Approximately 5% of Canadian children aged 1 to 5 suffer from iron deficiency and iron deficiency anemia. Is your child at risk?
Hemoglobin levels of 12 – 17 g/dl for females and 13 – 18 g/dl for males is considered normal. Check out what tests you can expect when screening for iron deficiency
It is estimated that 20% of women of childbearing age are iron deficient and 50% of pregnant women develop iron deficiency. Find out why women need iron throughout their entire lifetime
The World Health Organization (WHO) says that 2 billion people are anemic, many due to iron deficiency. That’s more than 30% of the world’s population! Did you know that iron deficiency is preventable? Find out what you can do
According to a paper published in the Cardiology Journal Heart, iron deficiency is present in 30 – 50% of patients with heart failure and has been associated with poorer medical outcomes including a higher risk of death. Find out more about the connection between iron deficiency and your heart

Iron Intake on Summer Weekends

May 29, 2015January 27, 2016Leave a comment

Summer is here! Like me, I’m sure you’re ready to say goodbye to winter and finally enjoy the hot weather. As we head into summer weekends, here are some ideas on ways to enjoy the food, fun and sun while making sure you and your family are keeping up your iron intake.

Enhance Absorption with These Top 10 Vitamin C Rich Foods

Strawberries? Brussel sprouts? Yes, please! Vitamin C helps your body to better absorb iron. Add these Vitamin C rich foods to your plate or glass this weekend to help you better absorb your iron. As an added bonus, some of these foods are locally grown in the summer!

10 Clever Ways to Get More Iron into Your Child’s Diet

Hosting a BBQ this weekend? Here are 10 clever ways to get your fussy eaters to eat more iron – #3 and #4 sound like a perfect addition to a backyard fiesta!

Adding ‘Superfoods’ to Your Diet in 2015

We’re hitting the halfway point for the year. If you made a new year’s resolution to eat better in 2015, consider adding these superfoods to your plate this weekend!

Top 12 Iron-Rich Foods for Vegans & Vegetarians

For my vegan and vegetarian friends, there are still plenty of foods to eat that are great sources of iron and taste great on the BBQ. Did you know one large potato has 3.2 mg of iron?

Cheers to the weekend!

Iron Deficiency: From Symptoms to Supplements

May 22, 2015January 27, 2016Leave a comment

You know those days where fatigue just gets the better of you and you spend your day feeling sluggish and unable to concentrate? If you were up late the night before or have had an especially hard and stressful week, then having a day like this may feel pretty normal. But, if you can’t pinpoint a cause for the way you’re feeling or find yourself feeling like that far too often, then you could be experiencing the symptoms of low iron.

Continue reading →

Iron Articles Just for Mom

May 15, 2015January 27, 2016Leave a comment

Throughout the month of May we are honouring women – mothers in particular. Moms do A LOT for their families, and it’s important that they take time for themselves once in a while and ensure that their health is in check too! Iron deficiency can affect one’s entire family, but women and children are among the highest groups at-risk for developing this preventable condition.

So, I wanted to pull together handpicked articles for mom around iron deficiency and iron needs as well as some tips and information around iron and her children. Let’s get to it!

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Esther’s Story: Heavy Menstrual Bleeding Lead to Iron Deficiency

May 8, 2015January 27, 2016Leave a comment

My name is Esther – I have been married for 8 years to a very thoughtful and loving husband, Steven, and we were blessed with our beautiful daughter in 2013. That may sound like a “happily ever after story,” but life is not without struggle and I would like to share mine with you.

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The Iron Maiden: The 10 Most Popular Posts

May 4, 2015January 27, 2016Leave a comment

My goal is and always has been to empower my patients to be health care consumers rather than be consumed by health care. It is so important to be well informed and contribute to the process that determines the direction one’s care takes.

This is why I am so happy to use this platform to help spread awareness and educate people just like you! Since I’ve been blogging on The Iron Maiden for a little over 7 months now, some people have been asking me what the “most popular” articles are. So, I’m going to count down the 10 most popular posts – whether you’ve been following my blog for a while or are a new reader, these are the articles you don’t want to miss!

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Top 12 Iron-Rich Foods for Vegans & Vegetarians

May 1, 2015January 27, 20162 Comments

Even though you may not be eating meat – or as much meat as the average person – iron deficiency doesn’t have to be a problem. The risk of having low iron is definitely higher when you cut (or limit) meat from your diet, since the heme iron found in meat is easier to absorb than the non-heme iron in plant-based foods.

If you make the effort to choose vegan or vegetarian-friendly foods that are high in iron, there are ways to help keep your iron in check. For instance, I’ve come up with a list of the top 12 iron-rich foods suitable for vegans and vegetarians:

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The Calcium Controversy: Does it Inhibit Iron Absorption or Not?

April 27, 2015January 27, 20169 Comments

If you’ve been reading this blog for a while then chances are that you’ve seen a mention or two about iron absorption inhibitors, including calcium. This is a bit of a controversial topic since some say that calcium greatly impacts iron absorption and others say it doesn’t. It can get a little confusing when you’re getting conflicting information, so I thought it would be worth discussing further.

There is some evidence to support the impact of calcium on iron absorption, albeit from short-term studies focused on this interaction with single meals. On the other hand, long-term studies have found that calcium and milk products don’t have any adverse effect on iron absorption.

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Iron Deficiency: 5 Things You Should Do

April 24, 2015January 27, 20161 Comment

When it comes to iron deficiency – everything from diagnosis to treatment – there are a few things that you should definitely do. So, without further ado, let’s get to the 5 Dos that can help you take control of this all-too-common (yet preventable) health issue.

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Is Your Child Overly Tired and Sleeping A Lot? It Might Be Iron Deficiency…

April 20, 2015January 27, 2016Leave a comment

As a parent, you can’t help but be tickled pink when your child is a good sleeper. Getting enough sleep is important for them (and you!), but if your child seems to be sleeping an awful lot, then there might be a problem. There’s a difference between sleeping through the night and having chronic fatigue, which is a tell-tale sign of iron deficiency.

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