IRON Deficiency
5 Signs And Symptoms Of IRON Deficiency YOU NEED To Know
Find out more about iron rich food here.
5 Signs And Symptoms Of IRON Deficiency YOU NEED To Know
iron
Majority of parents don’t follow the recommended food guidelines for their toddler
Majority of parents don’t follow the recommended food guidelines for their toddler
New research shows that only 14% of parents follow the recommended serving frequency for each of the food groups when feeding their children
New research released today from the Infant & Toddler Forum finds that whilst the majority of the nation’s parents are confident about what food groups to include in their child’s diet, they struggle to put their knowledge into practice. Over a third (35%) are worried they do not give their children the right balance of foods and more than a quarter (26%) feel their child is not getting enough variety.
Amongst the surveyed parents of children aged 1-5, whilst 80% of them correctly identified the key food groups that when combined form a balanced diet, improving their know how is key, and nearly a third (28%) take the advice given to them by experts on what they should be feeding their children.
Few parents also know how often to include the food groups over the day. Only about half of the parents were aware that they should offer their toddler meat, fish, eggs, nuts and pulses two or three times a day despite it being the most important food group for iron, which one in eight toddlers don’t get enough of in their diet.
Similarly, nearly 65 % of the surveyed parents mistakenly thought they should only offer their toddler starchy food; like bread, rice and pasta, once or twice a day, with only 28 % being aware that they need to be offered 3-to-5 times a day.
Parents were found to be cautious of sugary foods – 22% think there should be a complete ban on giving their child cakes, biscuits and sweet puddings, yet it is acceptable for children to have these foods once a day. But confectionary and sweet drinks, including fruit juices, need to be limited to once a week.
When it comes to seeking advice on their child’s diet, about a third turn to fellow parents when out of ideas on how to manage their child’s diet and almost four in 10 use the internet and social media platforms to learn new recipes.
Judy More, Paediatric dietitian and member of the ITF says: ‘some parents find feeding their toddlers a challenge as they are not sure about the best foods to offer, and how much they should expect their toddler to eat. However, we know that those working with and caring for toddlers are constantly innovating to solve everyday challenges. So, who better to recommend practical ideas to help take the guidance and make it easy for everyone to use’.
Dr Gillian Harris, Child and Clinical psychologist and member of the ITF added: “It’s never too early to start promoting positive behaviour and healthy eating habits to help parents strike the right balance in their toddlers’ diets Following on from last year’s #rethinktoddlerportionsizes campaign, the Infant & Toddler Forum are calling upon parents to share their practical ideas to feed toddlers well at every meal time via a new ideas-sharing online community.
Do I need vitamin supplements?
Do we really need vitamin supplement?
Most people don’t need to take vitamin supplements and are able to get all the vitamins and minerals they need by eating a healthy, balanced diet.
Vitamins and minerals are essential nutrients, such as iron, calcium and vitamin C, that your body needs in small amounts to work properly.
Many people choose to take supplements, but taking too much or taking them for too long could be harmful. The Department of Health recommends certain supplements for some groups of people who are at risk of deficiency. These are described below.
Folic acid supplements in pregnancy
All women thinking of having a baby should have a folic acid supplement, as should any pregnant woman up to week 12 of her pregnancy. Folic acid can help to prevent neural tube defects, such as spina bifida.
Read more about vitamins, supplements and nutrition in pregnancy.
Vitamin D supplements
The Department of Health recommends that everyone over the age of five (including pregnant and breastfeeding women) should consider taking a daily vitamin D supplement, particularly between October and March.
Some groups of the population are at greater risk of not getting enough vitamin D than others, including:
babies from birth to the age of one, (including breastfed babies and formula fed babies who have less than 500ml a day of infant formula)
all children aged between one and four
people who aren’t often outdoors – for example, those who are frail or housebound, in an institution such as a care home, or if they usually wear clothes that cover up most of their skin when outdoors
These people should take daily vitamin D supplements, to make sure they get enough.
Read more information about vitamin D.
Supplements containing vitamins A, C and D
All children aged six months to five years should take a supplement containing vitamins A, C and D. This is a precaution because growing children may not get enough of these vitamins – especially those not eating a varied diet, such as fussy eaters.
Your GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.
Effervescent tablets: salt advice
Effervescent (fizzy) vitamin supplements or effervescent painkillers can contain up to a gram of salt per tablet. Consider changing to a non-effervescent tablet, particularly if you have been advised to watch or reduce your salt intake.
Iron Deficiency Anemia – Infographic
Some of you may remember that a few years back we covered the area of iron deficiency in some detail. I even put together a recipe for an iron rich pesto which was (and is) actually edible.
So I was very please to locate this excellent infographic which gives a great overview of iron deficiency anemia. Or Iron deficiency anaemia as we call it in the UK!
Iron deficiency anaemia is a condition where a lack of iron in the body leads to a reduction in the number of red blood cells.
Iron is used to produce red blood cells, which help store and carry oxygen in the blood. If you have fewer red blood cells than is normal, your organs and tissues won’t get as much oxygen as they usually would.
There are several different types of anaemia, and each one has a different cause. Iron deficiency anaemia is the most common type.
Other types of anaemia can be caused by a lack of vitamin B12 or folate in the body – read more about vitamin B12 and folate deficiency anaemia.
Symptoms of iron deficiency anaemia
Many people with iron deficiency anaemia only have a few symptoms. The severity of the symptoms largely depends on how quickly anaemia develops.
You may notice symptoms immediately, or they may develop gradually if your anaemia is caused by a long-term problem, such as a stomach ulcer.
The most common symptoms include:
tiredness and lack of energy (lethargy)
noticeable heartbeats (heart palpitations)
a pale complexion
Less common symptoms include:
hearing sounds that come from inside the body, rather than from an outside source (tinnitus)
an altered sense of taste
feeling itchy
a sore or abnormally smooth tongue
a desire to eat non-food items, such as ice, paper or clay (pica)
difficulty swallowing (dysphagia)
painful open sores (ulcers) on the corners of your mouth
When to see your GP
See your GP if you experience symptoms of iron deficiency anaemia. They should be able to diagnose the condition using a simple blood test.
Read more about diagnosing iron deficiency anaemia.
What causes iron deficiency anaemia?
There are many things that can lead to a lack of iron in the body. In men and post-menopausal women, the most common cause is bleeding in the stomach and intestines.
In women of reproductive age, heavy periods and pregnancy are the most common causes of iron deficiency anaemia as your body needs extra iron for your baby during pregnancy.
Unless you’re pregnant, it’s rare for iron deficiency anaemia to be caused just by a lack of iron in your diet. However, if you do lack dietary iron, it may mean you’re more likely to develop anaemia than if you have one of the problems mentioned above.
Read more about the causes of iron deficiency anaemia.
How iron deficiency anaemia is treated
Treatment for iron deficiency anaemia involves taking iron supplements to boost the low levels of iron in your body. This is usually effective, and the condition rarely causes long-term problems.
You’ll need to be monitored every few months to check the treatment is working and your iron levels have returned to normal.
The underlying cause will need to be treated so you don’t get anaemia again. Increasing the amount of iron in your diet may also be recommended.
Good sources of iron include:
dark-green leafy vegetables, such as watercress and curly kale
iron-fortified cereals or bread
brown rice
pulses and beans
nuts and seeds
meat, fish and tofu
eggs
dried fruit, such as dried apricots, prunes and raisins
Read more about treating iron deficiency anaemia.
Further problems
If iron deficiency anaemia is left untreated, it can make you more susceptible to illness and infection, as a lack of iron affects the body’s natural defence system (the immune system).
Severe iron deficiency anaemia may increase your risk of developing complications that affect the heart or lungs, such as an abnormally fast heartbeat (tachycardia) or heart failure, where your heart is unable to pump enough blood around your body at the right pressure.
Pregnant women with severe or untreated anaemia also have a higher risk of complications before and after birth.
Read more about the complications of iron deficiency anaemia.
The Energy Diet – Top Tips for Feeling Great Through Diet
The Energy Diet
The best way to eat if you want to banish tiredness is to have a healthy, balanced diet that contains foods from the four main food groups in the right proportions.
The four food groups are:
fruit and vegetables
potatoes, bread, rice, pasta and other starchy foods
milk and dairy foods
beans, pulses, fish, eggs, meat and other non-dairy sources of protein
Eat at regular intervals
If you eat at regular times, your body knows when your next meal is coming and learns to manage feelings of hunger and sustain your energy levels.
Try to eat three meals a day and limit snacks – especially high-fat ones – between meals.
Breakfast boosts your energy
Breakfast gives you the energy you need to face the day. Despite this, up to one-third of us regularly skip breakfast, according to the British Dietetic Association (BDA).
Go for healthier options, such as porridge with fruit, vegetable omelette, or wholemeal toast with a scraping of low-fat spread or jam.
If you can’t face eating as soon as you get up, take a high-fibre snack to eat on the run, rather than snacking on high-sugar or high-fat foods.
Here are five healthy breakfasts, plus how to choose healthy breakfast cereals.
Aim for at least 5 A DAY for more vitality
Most people in the UK eat too much fat, sugar and salt, and not enough fruit and vegetables.
Fruit and vegetables are good sources of vitamins, minerals and fibre – essential nutrients that your body needs to work properly.
Try to incorporate at least five portions of a variety of fruit and veg into your daily diet. They can be fresh, frozen, tinned, dried or juiced.
Find tips on how to boost your fruit and veg intake.
Read more about how to get your 5 A DAY.
Slow-burning starches give sustained energy
Starchy foods – also called carbohydrates – such as potatoes, bread, cereals and pasta are an important part of a healthy diet. They’re a good source of energy and the main source of a range of nutrients.
Starchy foods should make up just over a third of everything you eat. There are different types of starch. Where possible, go for slow-burning wholegrain or wholemeal varieties, as they release energy gradually.
Read more about healthy starchy foods.
Sugar steals your stamina
Adults and children in the UK eat too much sugar. Sugar is not only bad for your teeth, it can also be bad for your waistline. It gives you a rush of energy, but one that wears off quickly.
Cutting out all sugar is virtually impossible. There are natural sugars in lots of foods, including fruit and veg, and you don’t need to avoid these.
However, it’s a good idea to cut down on foods with lots of added sugar, such as sweets, cakes, biscuits, non-diet fizzy drinks and chocolates.
Read the facts about sugar.
Iron-rich foods prevent fatigue
Four in 10 (40%) girls and women aged 16-24 and almost half (44%) of girls aged 11-15 have low iron stores, according to the National Diet and Nutrition Survey.
Being low on iron can make you feel tired and faint, and look pale.
While red meats, green vegetables and fortified foods such as breakfast cereals are good sources of iron, the important thing is to eat a range of foods to get enough iron.
Here’s more advice on good sources of iron.
Non-alcoholic drinks boost zest levels
Watch your alcohol intake. It can dehydrate you, which will make you feel tired.
Make sure you stay hydrated by drinking plenty of fluids – the government recommends 6-8 glasses every day. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.
Read more about healthy drinks.
Eat enough to pack a punch
Make sure you eat the right amount for your activity level. The average man needs around 2,500 calories a day, and the average woman needs 2,000 calories. Remember, we all overestimate how active we are.
Learn how to understand calories.