Struggling to stay awake? Your iron supplement could be to blame

Supplements are funny things. We obsess over which ones we need and in what quantity and then we completely forget to take them. A day missed here or there, a holiday where you neglected to pack them and suddenly, your routine is all over the place.

Iron , interestingly, is one supplement that might actually benefit from being forgotten. More specifically, it may be more effective when taken every other day.

What are the benefits of iron?

“Iron is essential for energy, oxygen transport and overall metabolic function,” Jessica Shand, naturopathic nutritionist and author of The Hormone Balance Handbook, previously told us. “It’s a key component of haemoglobin, the protein in red blood cells that carries oxygen throughout the body and also supports thyroid function, cognitive performance, immune health and healthy hair growth.” Because of this, a deficiency in iron can cause feelings of fatigue, brain fog, shortness of breath, heart palpitations and more.

While iron can be found in food, like red meat, offal, poultry and eggs, iron supplements can help plump up stores in those with anaemia or low-iron levels. Experts suggest that those with iron deficiency are most likely to reap the benefits of an iron supplement (reduced fatigue), while those without a notable deficiency may find the results negligible.

The skip-a-day iron method

So, the important bit: why might skipping a day be beneficial when taking an iron supplement?

“When we take a large dose of iron, we release a hormone called hepcidin, which tells the body to temporarily block iron absorption,” explains Rhian Stephenson, nutritionist and founder of Artah. “For many iron‑deficient women, taking iron on alternate days allows hepcidin to fall back to baseline before the next capsule, so each dose is better absorbed and often easier on the gut.”

Stephenson cautions that this tends to be true for iron dosages above 40mg in a single serving. Most iron supplements tend to hover between 15mg and 30mg, but it’s always best to check the nutritional information on the back of the product. “In more severe anaemia or when there is ongoing blood loss or poor response, it’s best to speak to your doctor,” she concludes.

Why does the body try to block iron absorption?

Iron is an essential mineral and needed for the body to function. However, too much iron can be harmful. Because our bodies don’t have a natural process to excrete excess iron, blockers can appear, which hinder the body’s ability to absorb too much of it.

“Blockers are a part of a protective system which is designed to reduce iron overload and restrict iron during infection,” Stephenson explains, noting that certain foods can also hinder the absorption of iron, like tea, coffee, cocoa, grains and legumes.

How soon after iron supplementation should you feel the difference?

Understandably, the length of time will depend on the severity of the deficiency, something W-Wellness nutritional therapist, Maz Packham explains, “It will also depend on how well iron is being absorbed (either through diet and supplementation) and whether there are any ongoing iron loss issues.” Some people, she says, can report benefits in as little as one to two weeks, noting increased energy and reduced fatigue. For others, it can take months.

How to know if your iron levels are improving

The most straightforward way is to take a blood test before and during iron supplementation. This can help to check if your initial levels are low and then how supplements or dietary tweaks are impacting your levels. According to Packham, signs that your iron levels are rising (in those with a deficiency) are:

 

• Improved energy levels throughout the day
• Less fatigue
• Activities that left you out of breath feel easier
• Better concentration
• Less brain fog
• Colour returning to pale skin, gums and eyelids
• Stronger hair and nails

Disclaimer: Please consult your doctor before making any changes to your medication or supplement dosage, especially when dealing with health concerns.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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10 Tell-Tale Signs That You Might Have Hypothyroidism

If you’re constantly sleepy and can’t lose weight, then it’s possible you have hypothyroidism, a condition that affects millions of people around the world. In the human body, the thyroid gland is a butterfly-shaped gland at the base of the neck that secretes two very important hormones – thyroxine and thyroid stimulating hormone. When hypothyroidism is present in an individual, levels of thyroxine are normal to low, whereas levels of thyroid stimulating hormone are elevated.

In turn, these hormone imbalances cause the pituitary gland to work harder than it normally should, as it tries to bring hormone levels back into balance. Thyroxine and thyroid-stimulating hormones are highly important because they regulate energy, body temperature, food digestion, and many major organs, such as the heart, brain liver, kidneys and skin. 

 

In addition to sleepiness and the inability to lose weight, other symptoms of hypothyroidism include feeling foggy and sluggish. It is an incredibly prevalent condition, with about 10 million people in the USA alone being afflicted by it. 

 

Hypothyroidism can be caused by a number of things, such as genetic predisposition to an autoimmune disorder called Hashimoto’s thyroiditis. It can be diagnosed by a simple blood test, and can often be fixed with the right prescription. Here are 10 signs that you might have hypothyroidism:

1. Constant tiredness

 

 

While there are many causes for tiredness and fatigue, the symptoms are strongly linked to hypothyroidism. If hypothyroidism is the cause of these symptoms, they can be countered by exercising and increasing physical activity. 

 

2. Weight Gain 

If you’ve gained quite a bit of weight recently, but you’re at a loss as to why, then the cause might be hypothyroidism. The condition causes metabolic function to slow down. Even if you happen to be dieting and exercising regularly, you will not be able to lose any extra pounds, because your body accumulates water and salt when your thyroid is sluggish. 

 

3. Forgetfulness 

Cognitive function takes a hit when your thyroid isn’t working properly. Hormone imbalances as a result of this malfunctioning, can cause forgetfulness and poor memory. Seeing as this hormone deficiency or imbalance slows everything down, your neurological function could be affected after some time. 

 

4. High Cholesterol Levels 

Although it isn’t typical for a doctor to look for thyroid problems during a check-up, they’re likely to measure cholesterol levels. If they are elevated, they could also point to a thyroid problem. This is because hypothyroidism can reduce clearance of cholesterol particles in the body. If you’re looking to lower these levels, a good food to try is overnight oats. 

 

5. Little Interest in Love Making 

Having little to no interest in love making can also point to a thyroid disorder. This is because of the relationship between thyroid function and adrenal glands, which are the organs that control the responsible hormones, like testosterone. In a nutshell, low levels of thyroid hormones can also result in low levels of needed hormones. 

 

6. Feeling Gloomy or Depressed 

One of the more debilitating side-effects of hypothyroidism is feeling down in the dumps or depressed. While depression can, of course, be related to other things, it can be a sign of hypothyroidism, especially when it is experienced in conjunction with one or more of the other symptoms that are mentioned in this list. 

 

 

7. Dry Skin 

If you’ve desperately been trying to add moisture to your skin seemingly to no avail, it could also be a sign of a thyroid problem. Changes in texture and appearance could be as a result of low thyroid function. You should especially be concerned if your dry skin is compounded with brittle nails, poor wound healing and hair loss. Make it a priority to see a doctor if you’re experiencing these things in combination.

8. Constipation

Being unable to go can be caused by an under-active thyroid. Seeing as the thyroid gland regulates metabolism, under activity can slow down digestive tract action. This can also weaken the contraction of the muscles that line the digestive tract. This causes your stools to move through your intestine far too slowly. Eating fiber-rich foods can help with constipation, but if symptoms persist, then it’s time to head to your doctor. 

 

9. Sore Muscles 

If you exercise regularly, then it’s normal to experience muscle fatigue, however if the fatigue feels constant, it could be linked to a thyroid problem. The hormones that regulate metabolism can affect how your muscles feel if they are at low levels. To counter these symptoms, do low-impact exercises like elliptical stepping or swimming. Also, consider increasing the amount of fish in your diet. 

 

10. Feeling Cold 

Wearing many different layers in the middle of summer obviously isn’t normal, and if you’re doing so, you might be suffering from hypothyroidism. The thyroid gland regulates body temperature, and its function is affected if it is producing too little thyroid hormone. Body temperature tends to decrease as a result of this, because less energy is being burned by downstream cell targets. Less energy together with a slow metabolism means less heat.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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This Simple 3-Step Method Can Help You Avoid Burnout for Good

 Burnout is on the rise. Defined as “chronic workplace stress that has not been successfully managed,” it was recognised by the World Health Organisation (WHO) as a phenomenon in 2019. During the pandemic, the blurring of work/life boundaries has made burnout even more ubiquitous: a survey from Mental Health UK found 46% of UK workers feel “more prone to extreme levels of stress” compared to the year before.

It can be hard to anticipate when  burnout will strike. People may feel varying levels of stress and tiredness, but when this heightens significantly, we often don’t notice until it’s too late. A long, gradual phenomenon, there are plenty of things you can do to prevent burnout from reaching its most intense point.

One technique recommended by psychologists to manage and prevent burnout is the ‘Three R’ approach. “Burnout happens when our stress response continues for a long period of time, which leads to exhaustion,” explains Dr Audrey Tang, a psychologist, mental health and wellness expert and author of books on mindfulness and resilience. “The three R technique helps you deal with stress responses as they arrive.”

The three Rs used in the method to prevent and deal with burnout are: recognise, reverse and resilience. Each of these three steps can help people deal with different stages of  stress. “Think of your stress response like an elastic band being stretched  – burnout is the band snapping,” Dr Tang says.

“Prevention is really important because we need to build up our emotional strength just as we build up our physical strength,” she continues. “Dealing with emotional issues at the point of crisis is not very effective.”

The three R method can help you deal with each stage of stress, so you can build up a toolkit to deal with burnout long term. Here, Dr Tang breaks down the method simply to help you learn how to use it.

Recognise 

The first step of the three R method is learning to recognise when your body is stressed. “It’s OK to feel a stress response as long as you recognise it,” Dr Tang says. By recognising your stress, you can figure out what’s triggering it and try to deal with that trigger head on.

To help you learn to recognise when you’re stressed, Dr Tang recommends doing regular body scans, either at the beginning or at the end of the day. “

She also suggests doing regular breathing practices to keep track of how you’re feeling and to understand how your breathing is affected when you are stressed. 

Reverse

If you haven’t been able to recognise your stress and deal with it before it becomes an issue, the next step is to try and remove that stress from your life while it’s happening. “Most of us overthink while we’re stressed so trying to stop ourselves from getting carried away with our thoughts is a good way to deal with stress,” Dr Tang says.

“Ask yourself what you can do to stop yourself feeling stressed because taking action will stop your thoughts from spiraling,” she says. “Our brains and our bodies are really adaptive so unless we push them too far, you can always reverse your neuropathways.”

The action you take might be sending an email to the person who is causing you stress or putting a plan in place so you know the thing that is stressing you out won’t be a long-term issue. Figure out what it is that will allow you to calm down and find ways to try and do that, to avoid a prolonged stress response leading to burnout.

“You can’t feel stressed while you feel grateful”

Resilience

According to Dr Tang, resilience to stress is something you should try and build up all the time to prevent burnout. This is particularly important after you’ve dealt with a stressful situation. “Building resilience isn’t about how quickly or easily your stress response is triggered – it’s about how long it takes you to calm down from it,” Dr Tang says.

To help you improve the ways you deal with stress and stop you from reaching the point of burnout, Dr Tang recommends practicing mindfulness techniques, as well as meditation, affirmations and breathing techniques, so you have tools available for the next time you feel stressed.

“It’s also important to stop taking on other people’s stress and try to surround yourself with positive people who make you feel good,” Dr Tang continues. “Try to change your approach to life to one of gratitude and try some gratitude practices. You can’t feel stressed while you feel grateful.”

 

4 signs that you have heart failure and you don't know

Even healthy people who eat a balanced diet and exercise are susceptible to heart attacks. It is impossible to know who is the healthiest person in such a situation, since everyone is susceptible to heart attacks. Here are 4 signs that you have heart failure and you don't know

The burgeoning rate of heart attacks in India is a growing concern for everyone. Even healthy people who eat a balanced diet and exercise are susceptible to heart attacks hence, it is impossible to know who is the healthiest person in such a situation since everyone is susceptible to heart attacks.

Heart attacks are caused by fatty deposits building up in arteries, causing reductions in blood flow. Global Burden of Disease study data indicate that the death rate from cardiovascular disease (CVD) in India is 272 per 100,000, which is significantly higher than the global average of 235.

The alarming number makes it imperative to raise public awareness about heart attack warning signs. In an interview with HT Lifestyle, Dr Prakhar Singh, Attending Consultant, Department of Trauma and Emergency at Max Hospital, talked about Pedal Edema that indicates you have heart failure but you may not know and shared, “Edmea often occurs as a result of heart failure. It is a medical term used for swelling. The patients who are affected by disease for a longer period of time, tends to develop congestion in the feet leading to swelling. It is considered to be one of the cardinal signs of congestive heart disorders. The swelling may come and go but it typically last longer for longer duration of time. The symptoms may not seems to be life-threatening but are dangerous. Thus frequent body check-ups, remote monitoring of heart health with 12 Lead Portable ECG Machine is recommended.”

To throw more light on the signs of heart failure that are normal but could be fatal, Dr Anbu Pandian, Medical Advisor at Agatsa, revealed 3 symptoms that indicate you have heart failure and you don't know:

1. Chest Pain – People who experience chest pain normally ignore it as a sign of gastric problems. It is, however, one of the most common symptoms of heart failure. An individual may experience pressure or discomfort below or behind the sternum that can extend to the jaw, shoulders, arm and upper back. A person may not experience chest pain but has a heart condition. It is especially common among women.

2. Fatigue and Tiredness – Another common symptom of heart failure is fatigue and tiredness all day long. Exercises such as walking, running and cycling become tedious since the body tissues don't receive enough blood to perform their daily tasks. Consuming a healthy, nutritious diet with plenty of vitamins and minerals can also help prevent fatigue and tiredness.

3. Irregular Heartbeats – Arrhythmias are irregular heartbeats caused by an increased risk of blood clots. Heartbeats that are out of rhythm or irregular cause palpitations. As a result, an individual may experience a burning or racing sensation in the chest. It is recommended to consult a doctor if the symptom persist or frequently return or the patient has an history of diabetes or high blood pressure.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement