Overview

Dietary iron is an essential mineral crucial for numerous bodily functions, mainly the production of haemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. So, it’s very hard to live without it! Dietary iron comes in two forms, haem and non- haem and is converted into three forms in our bodies. It’s so important we even recycle it! It’s complex but all is explained below!

As mentioned, the iron we eat can come in two forms, haem and non-haem.

Haem Iron

Haem iron is found in animal products, and is the same form as our body uses, so highly absorbable. Key haem iron sources include red meat, poultry, and fish. Red meat, especially liver-based pate, has higher amounts but all animal sources have some.

Non- haem Iron

Non-haem iron, found in plant-based foods, must go through extra processes to be used by our body so is less readily absorbed. Major non-haem iron sources include legumes like lentils and beans, leafy greens such as spinach and kale, and fortified foods like cereals and bread. Nuts, seeds, and tofu also provide non-haem iron.

TIP: To enhance the absorption of non-haem iron, it’s beneficial to eat these foods with vitamin C-rich items like citrus fruits, strawberries, and bell peppers. By combining both haem and non-haem iron sources in your diet, you can help ensure adequate iron intake for optimal health.

If your doctor orders iron studies, he is looking at three measures of iron and their status in your body. They are serum iron, ferritin and transferrin.

Serum or circulating Iron

Serum iron refers to the iron present in the bloodstream. T-his circulating iron is essential for various bodily functions, including the production of haemoglobin in red blood cells, which transports oxygen throughout the body. Sometimes this is the only measure the Doctor orders, but it doesn’t always give a complete picture. Always ask for Iron studies rather than serum iron if you get the chance, after all they are still going to stick a needle in you, might as well get as much information as you can!

Ferritin

Ferritin is a protein that stores iron within cells, particularly in the liver, spleen, and bone marrow. It acts as a reserve, releasing iron when the body needs it, such as during periods of low dietary intake or increased demand.

Transferrrin

Transferrin is a transport protein that binds to iron absorbed from the diet and carries it through the bloodstream to various tissues, including the bone marrow, where it is used to produce new red blood cells. Transferrin also delivers iron to cells that need it for enzymatic and metabolic processes.
Together, these forms of iron ensure that the body maintains adequate iron levels for essential functions like oxygen transport, energy production, and immune response.

Your body’s iron recycling

The body efficiently recycles iron from old or damaged red blood cells to maintain iron balance. When red blood cells reach the end of their lifespan (about 120 days), they are broken down by special cells in the spleen, liver, and bone marrow. The haemoglobin from these cells is split into haem and globin. Iron is extracted from the haem and transported back into the bloodstream by a protein called transferrin. It is then delivered to the bone marrow to be reused in the production of new red blood cells, ensuring a constant supply of iron and reducing the need for dietary intake.

A balanced diet incorporating both haem and non-haem iron sources is key to preventing iron deficiency and maintaining overall health. Regular monitoring and, if necessary, supplementation under medical guidance can help ensure adequate iron levels.

How much Iron do I need?

Iron is vital for maintaining energy levels, supporting immune function, and aiding cognitive development. The Australian Government recommends 18mg a day for pre-menopausal women and 8 mg for men and post-menopausal women.

What happens if I don’t eat enough iron?

Adequate iron is vital for maintaining energy levels, supporting immune function, and aiding cognitive development. It is particularly important if you have heavy periods, and harder to achieve if you are vegetarian or vegan. If you are iron deficient your body will not be able to produce enough haemoglobin which is a major part of your oxygen production. This can lead to fatigue, weakness and brain fog in the first instance, followed by pale skin, shortness of breath and tachycardia which is a fast heart rate. This feels very scary, and many sufferers end up in emergency because they think that they are having a heart attack. Once it gets to this level of deficiency, a transfusion might be necessary, or at the very least, supplementation. However, some iron supplements have side effects, so be aware!

Supplements- things to watch out for!

As mentioned, the Australian Government recommends daily intake of 18mg a day for menstruating women. So why do many iron supplements have doses six or seven times this level? I guess it is about restoring iron levels in serum as well as storage iron. However these supplements can cause constipation and black poos, which is an indication that excess iron is being excreted rather than stored. When looking for supplementation, look at products that have lower iron levels especially if you want to take them daily. If you are seriously deficient, take high doses until you notice dark poos and then take a few days break from the supplements. Remember, your body stores and recycles iron so you don’t need daily supplementation unless it is easier to make it part of a routine. Also avoid supplements that include ferrous sulphate in their ingredients because often this leads to an upset tummy. Finally, one more important thing- don’t take iron with your morning coffee! Coffee inhibits iron bioavailability so there is likely to be no beneficial effect! Tea and milk products also effect absorption. Allow 2 hours before taking the supplement if you want it to work!

Protein is one of the most important macronutrients because it is the foundation of growth and muscle development. When you eat protein, it is broken down in your stomach and small intestine into individual amino acids, using enzymes such as pepsin and trypsin. Protein is one of the hardest things to digest, so if you are eating meat, chew it carefully, don’t swallow it in big chunks-that’s indigestion and gut issues just waiting to happen!

So, what does your body use Amino Acids for?

• They build muscle
• Grow and repair body tissue
• Make hormones and neurotransmitters for your brain
• Provide an energy source
• Maintain healthy skin and hair
• Boost your immune system

The Amino Acids

Your body needs 20 different kinds of amino acids to function correctly. These combine in different ways to make the necessary proteins for your body.
You can think of amino acids like the letters of the alphabet. When you combine letters in various ways, you can make different words. The same goes for amino acids-when they are combined in various ways, your body can make different proteins.

Essential Amino Acids

Essential amino acids are a group of nine amino acids that the human body cannot synthesize on its own, which means that we need to get them from dietary sources. These amino acids are essential for various physiological functions, including protein synthesis, neurotransmitter production, and metabolic processes.

The nine essential amino acids are:
• Lysine is crucial for collagen formation, tissue repair, and calcium absorption.
• Tryptophan is a precursor to serotonin, a neurotransmitter involved in mood regulation and sleep.
• Methionine plays a key role in methylation reactions, which are essential for DNA synthesis and gene expression. Methionine also helps with the absorption of essential minerals, including zinc and selenium.
• Histidine helps make a neurotransmitter called histamine which plays an important role in your body’s immune function, digestion, sleep and sexual function.
• Isoleucine is involved with your body’s muscle metabolism and immune function. It also helps your body make haemoglobin and regulate energy,
• Leucine helps your body make protein and growth hormones. It also helps grow and repair muscle tissue, heal wounds and regulate blood sugar levels,
• Phenylalanine is needed for the production of your brain’s chemical messengers, including dopamine, epinephrine and norepinephrine. It’s also important for the production of other amino acids.
• Threonine plays an important role in collagen and elastin. These proteins provide structure to your skin and connective tissue. They also help with forming blood clots, which help prevent bleeding. Threonine plays an important role in fat metabolism and your immune function, too.
• Valine is involved in muscle growth, tissue regeneration and making energy.

Non-essential Amino Acids

despite being termed ‘non-essential’, these amino acids serve many different functions in the body, including protein synthesis, and building blocks for muscles, skin, and organs. Also, they play roles in neurotransmission, immune function, energy metabolism, and the synthesis of other important molecules such as hormones and enzymes.
While the body can produce non-essential amino acids, their availability can be affected by things such as diet, health status, and metabolic demands. For instance, during periods of illness or intense physical activity, the demand for certain non-essential amino acids may increase, making dietary sources or supplementation beneficial.

Dietary Sources

The main dietary sources of protein include both animal and plant-based foods. Animal sources such as meat, poultry, fish, eggs, and dairy products provide complete proteins, containing all essential amino acids in adequate proportions and they are also the most easily absorbed.
Plant-based sources like legumes, nuts, seeds, grains, and vegetables also provide protein but may lack certain essential amino acids. However, by combining different plant protein sources, you can make sure you get all essential amino acids.
Balancing protein intake from a variety of sources ensures that you get enough amino acids for optimal health and function, and support for processes such as muscle growth, immune function, hormone regulation, and enzyme activity.

How Much Do I Need?

The Australian Government recommends between 0.75 and 1gram per kg of body weight. Athletes and strength builders may need as much as 2grams/Kg, and old people need more as well because protein is not as well absorbed as we age. It is also important to note that people on a weight loss protocol should prioritise protein in an energy restricted diet to make sure that the weight they lose is mostly fat rather than muscle.

What Happens If I Don’t Eat Enough Protein?

Meeting the body’s requirement for essential amino acids is crucial for maintaining optimal health and supporting growth, repair, and overall functioning of tissues and organs. A deficiency in essential amino acids can lead to impaired growth, muscle wasting, weakened immune function, and other health complications such as sarcopenia which is the muscle version of osteoporosis.

Good Fats

Omega-3 fatty acids are essential fats that play a crucial role in maintaining overall health. These fats are considered “good” fats because they benefit the body in various ways, such as supporting heart health, reducing inflammation, and promoting brain function. Your body can’t make these fats and most people don’t get enough of them.

Sources of Omega-3 fatty acids include fatty fish like salmon, sardines, and mackerel, as well as walnuts, flaxseeds (freshly ground, don’t eat them whole!), and chia seeds. These foods are not only rich in Omega-3s but also provide other important nutrients like protein, vitamins, and minerals.

Incorporating Omega-3 rich foods into your diet can have a positive impact on your health. Studies have shown that Omega-3s can help lower the risk of heart disease by reducing triglyceride levels, improving HDL (good) cholesterol, and lowering blood pressure. They also have anti-inflammatory effects, which can benefit conditions like arthritis and improve overall joint health.

Although food sources are best, you can use supplements, and there are agal oil supplements available for people who can’t or prefer not to eat fish products.

Bad fats – Or At Least Not So Good Fats?

While fats are an essential part of a healthy diet, not all fats are created equal. Some fats, when consumed in excess, can have negative effects on your health.

One type of fat that has had a bad rap is saturated fat, but recent research shows the link to cardiovascular disease and stroke is not as strong as first thought. Saturated fat is commonly found in animal products like meat and dairy, as well as in some plant oils like coconut oil and palm oil. Whether it be saturated or unsaturated fat, avoid eating too much because at 9 calories a gram, it is very calorie dense.

A more important type of fat to limit in your diet which may come as a surprise, is refined vegetable oils, such as corn, soybean, and sunflower oils. These oils are often used in processed foods and cooking due to their low cost and long shelf life. However, they are high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation and contribute to chronic diseases like heart disease and diabetes. They have also been linked to the development of macular degeneration.

To reduce your intake of these less healthy fats, focus on consuming more whole foods like fruits, vegetables, whole grains, and lean proteins. When using fats in cooking, opt for healthier options like olive oil or avocado oil, which are rich in monounsaturated fats and have been associated with numerous health benefits.

Ugly fats – Avoid!

Trans fats and hydrogenated fats are artificial fats that are created through a process called hydrogenation, which involves adding hydrogen to liquid vegetable oils to make them solid at room temperature. These fats are often used in processed foods to improve texture, flavour, and shelf life.

Trans fats are particularly harmful to health. They raise LDL (bad) cholesterol levels in the blood while lowering HDL (good) cholesterol levels, increasing the risk of heart disease, stroke, and type 2 diabetes. Trans fats are commonly found in fried foods, baked goods (such as cakes, cookies, and pastries), margarine, and some packaged snacks.

Hydrogenated fats, while similar to trans fats, may not always contain trans fats and a such are not quite as nasty. Foods that commonly contain hydrogenated fats include certain brands of peanut butter, crackers, and microwave popcorn.

To reduce your intake of trans fats and hydrogenated fats, read food labels carefully and avoid products that list “partially hydrogenated oils” in the ingredients. Instead, opt for foods that contain healthy fats like monounsaturated and polyunsaturated fats, which can be found in foods like olive oil, nuts, seeds, and avocados.

Suffering from Stress? Read this to feel better…

When it comes to addressing prolonged stress, it’s important to note that vitamins and supplements are a band aid measure and should not replace healthy lifestyle practices or health advice from a registered professional. However, there are some nutrients that may support our overall well-being during times of stress. Let’s explore a few vitamins and supplements that have been studied for their potential benefits:

B Vitamins: Regulating Mood and Reducing Fatigue

VVitamin B Complex: B vitamins, such as B6, B9 (folate), and B12, play a vital role in energy production and supporting the nervous system. During times of stress, these vitamins may help regulate mood and reduce fatigue. While it’s best to obtain B vitamins from whole foods, sometimes it’s difficult to get enough.

Magnesium: Relax Muscles, Support Sleep, and Regulate Mood

Magnesium: Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It may help relax muscles, support sleep quality, and regulate mood. While magnesium-rich foods like nuts, seeds, and leafy greens are preferable, you may need a higher dose and a magnesium supplement may help.

Omega-3 Fatty Acids: Reducing Inflammation and Improving Mood

Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA, are found in fatty fish like salmon, mackerel, and sardines. They are also found in walnuts, seaweed, chia seeds and flax seeds (must be freshly ground- if you eat them whole, they come out the same way and may exacerbate bowel issues like diverticulitis). These fatty acids have been associated with reduced inflammation and improved mood.

Ashwagandha: Adaptogenic Herb for Stress Adaptation

Ashwagandha is an herb used in traditional Ayurvedic medicine known for its adaptogenic properties. It may help the body adapt to stress and support a healthy stress response. Research suggests that ashwagandha may reduce cortisol levels (a stress hormone) and improve anxiety symptoms. However, if you are taking any medications for depression or anxiety it’s important to talk to a health professional before starting any herbal supplement to make sure that you are not taking anything that is contraindicated.

Rhodiola Rosea: Managing Stress and Improving Well-Being

Rhodiola Rosea: Rhodiola Rosea is another adaptogenic herb that may help manage stress. It has been studied for its potential benefits in reducing fatigue, improving mental performance, and supporting overall well-being. Rhodiola is considered very safe, but if you are taking other medications, talk to a health professional before you start using it.

Effectiveness of Vitamins and Supplements in Stress Management

Remember, the effectiveness of vitamins and supplements may vary depending on individual factors, and their impact on stress levels is not guaranteed. If your stress has been around for a while. it’s crucial to think about ways to remove or reduce these stressful situations because long the long term effects of stress can be devastating and in fact life threatening!

If you think your workplace would appreciate more information about this important topic or any other health and wellbeing service we offer, please give me a call or send me an email, I’d love to help.

Unwind your mind! Stress busting strategies without pills

Life can be a rollercoaster, but that doesn’t mean you have to ride it with a perpetual knot in your stomach. Let’s explore some stress-busting strategies that don’t involve reaching for the pills.

Deep Breathing

Take a moment to inhale the good vibes and exhale the bad ones. Deep breathing is like a mini-vacation for your brain. Inhale tranquility, exhale stress. Repeat as needed. You could also try box breathing: Breathe deep into your belly, (so your belly button is sticking out) for 4 seconds. hold for 4 seconds, breathe out for 4 seconds then hold for 4 seconds. Repeat as many cycles as you need to feel better. This breathing technique signals your parasympathetic nervous system to calm the body down, decreasing the stress response. Do this for a minute or two and feel the difference!

Practice saying NO

Our stress level is like a stack of pancakes, and every extra commitment is another pancake on top. Eventually the stack collapses. Learn to say “no” to additional ‘pancakes’ on your stress pile. Your body and mind will thank you.

Empty your head

Many of us try to keep too many thoughts and things to do and remember in our heads. Get them out of your head by writing them down. You might use your phone or a notebook. You can categorise the thoughts later into things to do, reminders, etc.

Get off your phone

It sometimes seems like our smartphone is surgically attached! Give your thumbs a break and unplug from the digital world, even if it’s just for a short while. Your mental health deserves a vacation too.

Get outside in nature

Exercise is a good stress buster, walking in nature can be a form of meditation as well as gentle exercise, however not everyone can take time out to go for a walk. While we are supposed to exercise for 200 minutes a week, any exercise is better than none. Get up out of your chair a few times, do laps of your coffee table during the ad breaks, do a few star jumps if you are fit for it, all of this helps!

Find something to laugh at

Whether it’s funny cat videos or a good comedian, laughter sets off a cascade of feel good hormones in your body. Even laughing at nothing or forcing yourself to laugh can have a similar effect, although you do feel like a bit of an idiot! Laughter really is the best medicine, and it comes with zero side effects.

Learn to meditate (no eye rolling please!)

Meditation is a key way to reduce stress, research shows that it can improve your physical and mental health and even lengthen your life! It takes practice (none of us can pick up a tennis racquet and play like Rafa-meditation is no different!) There are many apps available to guide you and I guarantee that you will notice a difference in your overall mood and outlook in less than 30 days. Try it just for 5 or 10 minutes a day and understand that your mind will not be still. Acknowledge the thoughts and let them go.

Cuddle your pet

Pets are like therapy on four legs. Spend some quality time with your furry friend. The unconditional love and the occasional tail wagging can be a magical stress antidote.

Prioritise your rest

The importance of a good night’s sleep cannot be overstated. Create a bedtime ritual, get rid of blue light -use setting on your phone to change it to night time light, and try not to use your phone or watch TV in bed.

Remember, these are band aid measures to help with short term stress. If your stress is long term or overwhelming, please get help from a trusted friend or health professional.

If you think your workplace would appreciate more information about this important topic or any other health and wellbeing service we offer, please give me a call or send me an email, I’d love to help. 

Feeling stressed? Join the club!  Read more to find out what it is doing to you.

Stress costs Australian business’ more than 14 billion dollars a year. But, even more importantly, what is long term stress doing to you? Let me explain…

Stress is a normal response, but when it lasts too long, it can affect our bodies in different ways. In this article, we’ll explore the effects of long-term stress and learn how it can impact our overall well-being.

First, what is long-term stress?  Long-term stress happens when we feel stressed for a prolonged period, like when we face ongoing challenges or feel overwhelmed for weeks or months. It’s like having a continuous alarm going off in our bodies, and it can impact us physically and emotionally.

What it does to your brain

Long-term stress can affect our brains. It may make it harder to concentrate and remember things. It can also affect our mood, making us feel more anxious or irritable. When we’re constantly stressed, it can feel like our brains are always on high alert.

What it does to your body

Our bodies respond to long-term stress by releasing stress hormones, like cortisol, which can have various effects. These hormones can disrupt our sleep patterns, making it harder to get a good night’s rest. They can also affect our appetite, causing us to eat more or less than usual. Additionally, long-term stress can weaken our immune system, making us more prone to getting sick.

Emotional well-being

Long-term stress can take a toll on our emotional well-being. It may lead to feelings of sadness, helplessness, or even depression. We might also experience increased irritability or have difficulty managing our emotions. It’s important to pay attention to our feelings and seek support when needed.

Physical Health

When stress lingers for a long time, it can contribute to various physical health problems. Some people may experience frequent headaches, muscle tension, or stomach aches. It can also impact our cardiovascular system, increasing the risk of heart problems. Long-term stress can even affect our digestion, leading to issues like stomach ulcers or irritable bowel syndrome.

Long-term stress can have a significant impact on our bodies, affecting both our physical and emotional well-being. Recognizing the signs and seeking support is essential for maintaining a healthy life. Understanding the effects of long-term stress is crucial for taking care of ourselves. When stress becomes an ongoing part of our lives, it can affect not only our minds but also our bodies. By being aware of the potential consequences, we can take proactive steps to manage stress and prioritize our well-being. There are many tips and tricks that you can use to reduce stress and also nutrients and supplements that can help. These are discussed in the next two articles, however in the meantime seeking support from trusted friends, family, or health professionals like me, can make a significant difference, leading to a happier and more balanced life.

The question of whether you need to take vitamins and supplements can spark heated debate among health enthusiasts. To shed light on this topic, let’s turn to the realm of science for some insights.

The answer is really ‘it depends’. The need for vitamins and supplements comes with some caveats:

Can you say yes to all of the following points?

• I am a healthy weight
• I eat at least 5 serves of fruit and vegetables a day
• I eat 30g of fibre per day
• I drink at least 2L of water every day
• I have very little stress in my life
• I eat a varied diet and am not vegan or vegetarian
• I eat several serves of fish a week (not tinned)
• I avoid all drugs including alcohol and cigarettes
• I exercise gently most days
• I have no diagnosed illness

If you can’t answer yes to all of the questions above, then there may be times when a vitamin or supplement might give your body extra support and help you feel better.

Let’s break down some of the questions:

Weight:

If you are slightly overweight but can say yes to the rest, there is probably no cause for concern, however extra weight can cause increases in inflammation levels which can lead to more serious illness. Some vitamins and supplements can support inflammation and weight loss, so are worth investigating, but eating lots of fruit and vegetables are another way to reduce inflammation and support weight loss.

Fruit and Vegetables

It seems that very few people eat the required 5 serves of fruit and veg everyday (5 serves of hot chips don’t count!) and they provide valuable vitamins, minerals and antioxidants. The more colourful the better! You don’t need much capsicum or blueberries to get enough vitamin C. Carrots have vitamin A, tomatoes vitamin C and lycopene, the list goes on. And let’s not forget the fibre they contain.

Fibre

Fibre is important to keep everything going if you get my gist. 30g a day is the goal and that is a lot of fibre! Insoluble fibre is like a broom and helps clean everything and flush toxins and excess cholesterol out of your body before they can do too much harm. Of course the broom doesn’t work very well without water (think cork!). There are other types of fibre that serve a valuable role in your health and we will explore those in greater detail in later blog.

Water

Every cell in your body needs water to function and without enough they don’t work like they should, leaving you fatigued, and dehydrated. Dehydration messes with the balance of the minerals in your body and this is critically important for things like brain and heart function. As you get older, your thirst mechanism doesn’t work as effectively, so if your wee is dark yellow, get some fluids into you!

Stress

Stress is a big one and deserves a blog of its own. High stress levels mean more vitamins, minerals and antioxidants are required and if they are not there, you can suffer a myriad of symptoms. Chronic stress is a huge issue these days, but there are ways to help reduce it and support the extra nutrients required.

Varied diet

Research shows that the more diverse your diet, the healthier your gut microbiome, so aim to eat different foods every day. This can be hard when you want to eat the same thing every day like I do! Eating a varied diet that’s mostly plants but with small amounts of meat, fish and dairy, makes it easier for you to get optimum vitamins and minerals without thinking too hard. Not eating meat risks B12 and iron deficiencies which need to be supplemented, and getting enough protein might also be a challenge.

Fish

Fish is a great source of Omega 3 fats, which are anti-inflammatory, however if fish is not your thing, walnuts, chia and flax seeds are also a good source. Just remember that whole flax seed goes in and comes out exactly the same (if you get my drift 😊) so you need to grind the seeds to release the oil before you eat them. Alternatively, you can buy flax seed oil, however it is hard to buy and keep fresh, so grinding flax seeds and then eating them is probably the best option.

Drugs and alcohol

This is a big one for many of us, me included! I don’t take lots of drugs, but I do like a wine or two, especially red wine. It’s ok in moderation and some say it’s actually healthy, but moderation is the key sticking point. Alcohol messes with the absorption of many, if not all nutrients, encourages you to eat more, do other silly things and makes your poor liver work overtime. In fact, most drugs are processed through your liver and are often prioritised, so it sends other less poisonous things back into circulation. This can contribute to hormone imbalances, weight gain and lots of other nasties.

Exercise

Gentle exercise often, doing something you enjoy is critically important, because let’s face it, if you don’t like it, are you going to do it long term? Weight bearing exercise becomes more important as we get older to help maintain our bone density, but you don’t need to add marathon runner or weightlifter to your goal list! In fact high intensity long term exercise increases the stress load on your body. 30 minutes a day is enough, or new research shows that you can do all your exercise in a couple of days (i.e. the weekend) and still reap the benefits.

Diagnosed illness

Being diagnosed with an illness, particularly a chronic one, does change the landscape and the potential need for some extra vitamins, minerals and supplements. For example, I have an autoimmune disease that affects my skin amongst other things (scleroderma), so I take vitamins and supplements to support that. They include zinc, Omega 3 fish oil (I’m not a big fish eater) and a mega multi vitamin, among other things.

Let’s face it, no one is perfect (and definitely not me!) so maybe we all need vitamin support from time to time. However, in most cases, vitamins and supplements are not a long-term solution and they should be reviewed every few months. But sometimes, a chronic illness may need longer term support. In future blogs I will cover some of these issues in greater detail, however if you need advice about your situation, please contact me.