Gain weight without reason? It might surprise, but an iron deficiency and weight gain are somehow connected. Sometimes the reason you gain weight has nothing to do with your diet.
Low iron levels in the body can cause anemia, letting you feel tired and slow. You may find it difficult to exercise and stay active, which in turn can affect your ability to lose weight and keep it.
The iron deficiency will not make you pack in pounds, but it can affect your energy and your endurance. As a result, you may have trouble staying active and stick to your training sessions.
If you have iron anemia, you can gain weight during treatment. However, as your iron levels go back to normal, you will find your energy and you will feel like you again. This will allow you to train more often and get back in shape.
Why is iron important?
Popeye’s love for spinach was legendary. This fictitious character contributed to the growing popularity of spinach in the 1930s. You see, spinach is full of iron. At the time, it was believed that high iron intake favored muscle growth and strength.
Although this theory has no scientific background, iron plays a vital role in the body. This mineral is a Integral hemoglobin componentA natural protein in red blood cells. Hemoglobin helps transport oxygen throughout your body, gives blood its vibrant red color and moves carbon dioxide from your lungs.
As the National Institutes of Health points out, most Americans get enough food iron. Green peas, spinach, rice, pistachios, mushrooms and other plant -based foods contain non -hematic ironwhile meat and fish are rich in iron iron. Enriched enriched cereals, for example, can provide up to 100% of the daily recommended iron intake per portion. This mineral is also found in oysters, dark chocolate, beef, sardines, poultry, nuts, tofu and more.
In addition, iron is a Component of several enzymesIncluding those who regulate energy metabolism. This is why low iron levels in the blood circulation can cause fatigue and fatigue. This nutrient also supports immune function.
However, its advantages do not stop there. According to a July 2014 review published in Borders in pharmacologyiron Promotes skin health and maintains the integrity of the mucous membranes. On top of that, it is Influence athletic performance and post-training recovery because of its role in energy metabolism and enzymatic production.
What causes an iron deficiency?
Iron occurs naturally in hundreds of foods, beef and chicken with green leafy vegetables and beans. However, more than a third of people around the world iron anemiaAccording to a review published in the Lancet in August 2017.
The NIH warns that some people, including pregnant people, infants and cancer people, are more at risk. Iron deficiency also tends to be more frequent in people with heart failure, digestive disorders, celiac disease and women who undergo strong bleeding during menstruation. Heavy menstrual bleedingFor example, is responsible for 33 to 42% of the causes of iron anemia.
Until 35% of blood donors Develop this condition too. Celiac disease, inflammatory intestine disorders and other digestive ailments can affect the body’s capacity to absorb iron and can cause anemia.
This problem too tends to affect vegetariansas indicated in a December 2016 review presented in the American Journal of Lifestyle Medicine. The risk is even higher for premenopausal vegetarian women. As the authors of the magazine note, Non -hematic iron is badly absorbed by the body. Most plants based on plants, such as nuts and grains, contain phytes, oxalates and others anti-nutrients which reduce the absorption of iron.
Find out more: 10 strange signs, you don’t get enough nutrients
If not treated, iron deficiency can cause anemia. According to the National Heart, the Lung and the Blood Institute (NHLBI), its symptoms can go from light to severe and may include:
- Low energy and unexplained fatigue
- Loss
- Brittle nails
- Headache, especially during physical activity
- Bad mental concentration
- Cold hands and feet
- Wish of clay, ice and other non -food items
- Appetite decreased
- Quick heart rate
- Pale skin
- Global weakness
- Breathing problems
Without adequate treatment, this condition may increase your risk of infections and affect cardiovascular health. It also has a direct impact on mental health and can contribute to depression. Environments with iron ferres anemia are at risk of premature delivery. If you have chronic disease, anemia can worsen your symptoms.
Unexplained weight loss and anemia
Low iron levels in blood circulation are a possible cause of Appetite decreased. You may notice that you no longer want your favorite foods or that you are less hungry than usual. This can cause weight loss, low energy, weakness, fatigue and poor exercise performance.
Depending on the severity of your condition, there are several ways to fight weight loss and unexplained anemia. If you only have light symptoms, your doctor may recommend simple lifestyle changes to Boost your iron intake. The NHLBI recommends eating foods rich in vitamin C to help your body more effectively absorb this mineral.
Find out more: A delicious daily meal plan for people with anemia
Vitamin C can improve your body’s ability to absorb iron. If you are deficient in this mineral, eat a lot of citrus fruits, leaf vegetables, tomatoes, broccoli, berries and other foods rich in vitamin C.
Iron supplements can also help. However, Too iron can be harmful. When consumed in excess, this mineral can cause nausea and vomiting, changes in intestinal habits, digestive distress, zinc deficiency, organ failure and even death, as reported by NIH. This is why iron supplements should only be taken under medical supervision.
In serious cases, doctors can recommend injectable iron or blood transfusions. If iron iron anemia is due to internal bleeding, surgery may be necessary.
Iron deficiency and weight gain
Iron deficiency does not cause weight gain. The problem is that you can start stacking books because your iron levels return to normal.
In a July 2016 study published in the Egyptian newspaper of hematology60% of female subjects that received treatment for iron iron anemia earned around 6.6 pounds. Researchers say that Weight gain is a common effect of iron therapy. Although this study only understands 33 participants and is therefore not conclusive, this is the only available study directly analyzing a link between iron anemia and weight gain.
This mineral is also a Ferritin componenta blood cell protein. According to the study above, iron therapy increases ferritin levels in the bloodstream. High ferritin levels have been linked to higher rates of Metabolic syndrome, increase in waist tower and insulin resistanceAccording to a study published in the October 2016 edition Diabetology and metabolic syndrome.
In addition, an iron deficiency causes Fatigue and low energywhich can interfere with your training sessions. You may feel too tired to jog, lift weights and stay active throughout the day. Lack of exercise contributes to weight gain and obesity, increases the risk of heart disease and can cause diabetes.
Low iron levels can affect your appetite, resulting in weight loss. This is not always the case, however. Iron anemia drains your energy, Make it more difficult to stick to your training sessions And keep the books.
Find out more: 3 quick ways to get iron in the blood
The best thing you can do is prevent these problems in the first place by filling Food -rich foods And obtain regular checks. Consult a doctor if you feel unusual fatigue, stunning and a lack of appetite. Eat a balanced diet to prevent nutrient deficiencies. Beware that rugged diets can exhaust your iron body and other nutrients.
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