Lao Zhang is 65 years old this year, and he has been exercising since retirement, and his life is relatively regular. However, in recent months, he has felt a noticeable decline in his physical condition. I always feel dizzy when I wake up every morning, and I am out of breath after walking a few steps. The wife also noticed that his face was getting worse and worse, and often showed a sickly paleness. In order to figure out what the problem was, Lao Zhang decided to go to the hospital for a detailed examination.
At the hospital, doctors performed a series of blood tests on Lao Zhang, which showed that his hemoglobin level was lower than normal. After further testing, iron deficiency anemia was confirmed. Hearing this result, Lao Zhang was a little surprised, feeling that his diet was quite rich, how could he be deficient in iron? The doctor explained that the elderly are prone to iron deficiency due to the decline in digestion and absorption, coupled with insufficient iron intake in the daily diet. Especially people like Lao Zhang, who usually don't pay much attention to iron supplementation, are more likely to have this situation.
The doctor told Lao Zhang that iron deficiency can not only cause symptoms such as dizziness, exhaustion, and poor complexion, but may also have a negative impact on other aspects of the body. After hearing this, Lao Zhang decided to follow the doctor's advice and start adjusting his diet and lifestyle habits, and actively supplementing iron. This story reminds us that iron deficiency can strike unwittingly and often before we know it.
Common symptoms of iron deficiency
Dizziness: an initial warning of iron deficiency
Dizziness is an important symptom of iron deficiency and is often the body's first alarm. Iron is a key element in the body's synthesis of hemoglobin, which is responsible for transporting oxygen from the lungs to the rest of the body. When iron intake is insufficient, the synthesis of hemoglobin is restricted, resulting in insufficient oxygen supply to all tissues and organs of the body. At this time, the lack of oxygen in the brain is most obvious, leading to dizziness, lack of concentration and other problems. Lao Zhang's dizziness after waking up every morning is caused by insufficient hemoglobin and insufficient oxygen supply to the brain.
Exhaustion: An energy crisis caused by iron deficiency
Exhaustion is another common symptom of iron deficiency. Iron deficiency causes the amount of hemoglobin in the blood to decrease, which reduces oxygen transport and affects the body's energy metabolism. Cells don't get enough oxygen for efficient energy production, causing people to feel exhausted from even simple household chores. Lao Zhang used to run five kilometers every morning, but now he is out of breath after walking a few steps, because of the lack of iron in his body and the blockage of energy metabolism.
Poor complexion: a sign that the body's iron reserves are in danger
A poor complexion, especially paleness, is a significant symptom of iron deficiency. Iron is an important component of hemoglobin, and iron deficiency directly affects the production of red blood cells, reducing the number of red blood cells in the blood, making the blood lighter in color, and eventually causing the face to become pale and dull. The wife noticed that Lao Zhang's face was getting worse and worse, which was a sign that the iron reserves in his body were in danger. This is especially true when the face is more pale, especially in the sun or after physical activity, which is caused by iron deficiency.
Decreased immunity: a weakening of the body's defenses
Iron also plays an important role in the immune system. Iron deficiency weakens the immune system, making the body more susceptible to infections and diseases. Iron deficiency affects the production and function of white blood cells, which are an important weapon in the body's defense against pathogens. Lao Zhang found that he had been catching colds often recently, which was also a manifestation of the weakening of immunity and the weakening of the body's defense ability due to iron deficiency.
Cognitive decline: a hidden danger to brain health
Long-term iron deficiency can also affect brain health and cause cognitive decline. Iron is essential for the synthesis of many enzymes and neurotransmitters in the brain, and iron deficiency can lead to nerve conduction dysfunction that affects memory and concentration. Lao Zhang has been forgetting things a lot lately and has difficulty concentrating, which is also due to the negative impact of iron deficiency on brain function.
Other common symptoms: Multifaceted health warnings
Iron deficiency can also trigger a range of other symptoms, such as heart palpitations, chest tightness, and loss of appetite. These symptoms are health warnings from our bodies, reminding us to pay attention to and address iron deficiency in a timely manner.
Iron deficiency is one of the common health problems in middle-aged and elderly people, and it is often overlooked due to its diverse symptoms. By understanding these symptoms, we can identify and take action earlier to avoid more serious health problems.
Common causes of iron deficiency
Unbalanced diet: The invisible killer of iron deficiency
An unbalanced diet is one of the main causes of iron deficiency. Many people, especially middle-aged and elderly people, tend to lack iron-rich foods in their diets. Red meat, liver, fish, legumes, and dark green vegetables are rich sources of iron, but these foods are not commonly found on the table in many households. Long-term vegetarians or picky eaters are at higher risk of inadequate iron intake. In addition, certain dietary habits, such as over-reliance on refined and processed foods, can lead to inadequate iron intake, which are low in iron and lose some of the nutrients during processing.
Absorption disorders: Gastrointestinal problems that affect iron absorption
Even if there is enough iron in the diet, it can lead to iron deficiency if the body does not absorb it effectively. Some chronic gastrointestinal diseases, such as Crohn's disease, ulcerative colitis, and celiac disease, can affect the intestines' ability to absorb iron. In addition, gastric acid plays an important role in the absorption of iron, and achlorhydria or long-term use of antacid medications can also affect iron absorption. Iron absorption is also reduced in the elderly and frail due to weakened gastrointestinal function, which is especially common in patients with chronic diseases.
Blood loss: chronic loss of iron
Blood loss is an important factor in decreasing iron stores. Heavy menstrual bleeding in women is a common cause, and heavy blood loss during menstruation can cause a rapid decrease in iron stores in the body. For men and postmenopausal women, chronic blood loss such as gastrointestinal bleeding (ulcers, polyps, tumors) is one of the main causes. Long-term use of non-steroidal anti-inflammatory drugs such as aspirin may also cause gastrointestinal bleeding. In addition, blood loss after trauma and major surgery is also an important cause of low iron stores.
Personalized recommendations for iron supplementation
Iron supplementation needs of different populations
The need for iron supplementation varies from person to person and needs to be tailored to the specific situation of different populations. Due to the decrease in the body's metabolic rate, the ability of the elderly to absorb iron is also correspondingly weakened, and it is key to increase the amount of iron-rich foods in the diet and use iron supplements appropriately. Pregnant women are another group of special concern, and in addition to increasing the intake of iron-rich foods, doctors often recommend appropriate iron supplementation to meet the needs of fetal development and maternal health.
Patients with chronic diseases such as chronic kidney disease and chronic heart failure often have anemia problems, and these people need to be guided by a doctor when supplementing iron to avoid other health problems caused by excessive iron supplementation. Athletes who regularly engage in strenuous exercise also need to pay attention to iron supplementation, because high-intensity exercise may lead to increased iron loss, appropriately increase the intake of high-iron foods such as red meat and liver, and use iron supplements under the guidance of a professional dietitian.
Personalized diet plan
Individualized iron-rich diets are an important way to supplement iron. First of all, eat more red meat, liver and other foods rich in heme iron, which have a higher absorption rate. Secondly, dark green vegetables, legumes, and nuts are also good sources of plant iron. It is important to note that the absorption rate of non-heme iron in plants is low, and it can be improved by eating it with foods rich in vitamin C such as oranges, lemons, tomatoes, etc.
Avoid eating tea, coffee and other beverages with iron-containing meals, as the tannic acid in them can inhibit iron absorption. These drinks can be consumed between meals, rather than immediately after a meal. Regular dietary assessment to ensure proper diet and adequate iron intake is an important measure to maintain good health.
Adjustment of lifestyle habits
In addition to diet, lifestyle changes also have an important impact on iron absorption and utilization. Avoiding frequent use of antacids and maintaining good gastrointestinal function can help improve iron absorption. Appropriately increase outdoor activities and exercises, enhance physical fitness, and improve the body's efficiency of iron utilization.
Finally, regular physical examination, paying attention to hemoglobin, serum ferritin and other indicators, and timely detection and correction of iron deficiency are effective measures to maintain good health. Iron deficiency needs to be paid enough attention, and scientific and reasonable iron supplementation can significantly improve health and improve quality of life.