How does ghrelin affect weight loss efforts. What causes ghrelin levels to rise. Can ghrelin levels be lowered naturally. How does ghrelin interact with other hormones. What role does ghrelin play in appetite regulation. How can understanding ghrelin help with weight management. What are effective strategies for managing ghrelin levels.

Understanding Ghrelin: The Key Player in Hunger and Weight Regulation

Ghrelin, often referred to as the “hunger hormone,” plays a crucial role in regulating appetite and body weight. Produced primarily in the stomach, this hormone travels through the bloodstream to the brain, signaling when it’s time to eat. Understanding ghrelin’s functions and effects can provide valuable insights into weight management and appetite control.

What is Ghrelin and How Does it Work?

Ghrelin is a peptide hormone that stimulates appetite, increases food intake, and promotes fat storage. It is secreted by cells in the gastrointestinal tract, primarily the stomach, when it is empty. Once released, ghrelin travels to the hypothalamus in the brain, where it activates neurons that stimulate hunger.

How does ghrelin affect appetite? When ghrelin levels rise, you feel hungry and are more likely to seek out food. Conversely, when ghrelin levels drop, you feel more satiated and less inclined to eat. This hormone plays a key role in maintaining energy balance and regulating body weight.

The Relationship Between Ghrelin and Weight Loss

Ghrelin levels can significantly impact weight loss efforts, often making it challenging to shed pounds and keep them off. Research has shown that ghrelin levels tend to increase during weight loss diets, potentially sabotaging efforts to reduce calorie intake.

How Ghrelin Changes During Dieting

Studies have revealed that ghrelin levels can rise within a day of starting a weight loss diet. This increase continues over weeks and months of calorie restriction. For example:

• A small study of people with obesity found that a 16-week low-calorie diet led to significant increases in ghrelin levels.
• Another 8-week study in postmenopausal women showed ghrelin levels increased both during and after weight loss on a low-calorie diet.
• A case study of a bodybuilder on a 6-month restrictive diet found ghrelin levels increased by 40%.

Why do ghrelin levels increase during dieting? This rise in ghrelin is believed to be a protective mechanism by the body to prevent starvation. As you lose weight and body fat, your body increases ghrelin production to stimulate appetite and encourage weight regain.

Factors Influencing Ghrelin Production and Sensitivity

Several factors can influence ghrelin production and sensitivity, affecting hunger levels and weight management efforts.

Obesity and Ghrelin Sensitivity

Interestingly, research suggests that people with obesity may not necessarily have higher ghrelin levels. Instead, they may be more sensitive to its effects. Some studies indicate that individuals with obesity might have lower baseline ghrelin levels but an overactive ghrelin receptor (GHS-R), leading to increased calorie intake.

The Impact of Meal Timing on Ghrelin

Ghrelin levels typically follow a diurnal rhythm, rising before meals and falling after eating. This pattern plays a crucial role in meal initiation and satiety signaling. Understanding this rhythm can help in developing strategies to manage hunger and food intake.

Strategies for Managing Ghrelin Levels and Hunger

While directly controlling ghrelin levels through medication or supplements is challenging, several strategies can help manage its effects on appetite and weight.

Dietary Approaches to Mitigate Ghrelin’s Effects

Certain dietary strategies may help in managing ghrelin levels and reducing hunger:

1. Eat protein-rich foods: High-protein meals have been shown to suppress ghrelin levels more effectively than high-carb or high-fat meals.
2. Consume fiber: Dietary fiber can help reduce ghrelin levels and increase feelings of fullness.
3. Avoid drastic calorie restriction: Gradual, moderate calorie reduction may lead to smaller increases in ghrelin compared to severe restriction.
4. Practice intermittent fasting: Some studies suggest that intermittent fasting may help regulate ghrelin levels over time.

Lifestyle Factors Affecting Ghrelin

Beyond diet, several lifestyle factors can influence ghrelin levels:

• Sleep: Adequate sleep is crucial for maintaining healthy ghrelin levels. Sleep deprivation has been linked to increased ghrelin production and appetite.
• Stress management: Chronic stress can disrupt ghrelin regulation. Implementing stress-reduction techniques may help maintain balanced ghrelin levels.
• Regular exercise: While acute exercise may temporarily increase ghrelin, regular physical activity can help improve overall hormonal balance and weight management.

The Interplay Between Ghrelin and Other Hormones

Ghrelin doesn’t work in isolation; it interacts with various other hormones to regulate appetite and metabolism.

Ghrelin and Leptin: The Hunger and Satiety Duo

Leptin, often called the “satiety hormone,” works in opposition to ghrelin. While ghrelin stimulates appetite, leptin signals fullness. During weight loss, leptin levels tend to decrease, while ghrelin levels increase, creating a hormonal environment that promotes weight regain.

How do ghrelin and leptin interact? These hormones work in a feedback loop to maintain energy balance. When fat stores are low, ghrelin increases to stimulate eating, and when fat stores are high, leptin increases to reduce appetite. Understanding this interplay is crucial for developing effective weight management strategies.

Ghrelin’s Influence on Other Metabolic Hormones

Ghrelin also interacts with other hormones involved in metabolism and appetite regulation:

• Insulin: Ghrelin can influence insulin sensitivity and glucose metabolism.
• Growth hormone: Ghrelin stimulates the release of growth hormone, which plays a role in metabolism and body composition.
• Cortisol: Stress-induced cortisol release can affect ghrelin levels, potentially leading to increased appetite.

The Broader Role of Ghrelin in Human Physiology

While ghrelin is primarily known for its role in appetite regulation, it has several other important functions in the body.

Ghrelin’s Impact on Sleep and Circadian Rhythms

Ghrelin plays a role in regulating sleep-wake cycles and may influence sleep quality. Some research suggests that ghrelin levels increase during sleep deprivation, potentially contributing to increased hunger and weight gain associated with poor sleep habits.

Ghrelin and Cognitive Function

Emerging research indicates that ghrelin may have neuroprotective properties and could influence cognitive function. Some studies suggest it may play a role in memory formation and could potentially have implications for conditions like Alzheimer’s disease.

Future Directions in Ghrelin Research and Weight Management

As our understanding of ghrelin and its complex interactions in the body grows, new avenues for weight management and metabolic health are emerging.

Potential Therapeutic Approaches Targeting Ghrelin

While directly manipulating ghrelin levels has proven challenging, researchers are exploring various approaches to mitigate its effects on appetite and weight gain:

• Ghrelin receptor antagonists: These compounds could potentially block ghrelin’s effects, reducing hunger and food intake.
• Ghrelin vaccines: Some studies have explored the possibility of developing vaccines that could neutralize ghrelin, though this approach is still in early stages.
• Gut microbiome modulation: Emerging research suggests that the gut microbiome may influence ghrelin production and sensitivity, opening up potential probiotic or prebiotic interventions.

Personalized Approaches to Ghrelin Management

As we gain more insight into individual variations in ghrelin production and sensitivity, personalized approaches to weight management may become more feasible. This could involve tailoring dietary and lifestyle interventions based on an individual’s ghrelin profile and other metabolic markers.

How might personalized ghrelin management look in practice? It could involve regular monitoring of ghrelin levels, along with other hormones and metabolic markers, to create customized diet and exercise plans that optimize appetite control and weight management for each individual.

Practical Applications of Ghrelin Knowledge in Weight Management

Understanding ghrelin’s role in hunger and weight regulation can inform more effective strategies for weight loss and maintenance.

Designing Ghrelin-Aware Weight Loss Programs

Incorporating knowledge about ghrelin into weight loss programs can lead to more sustainable approaches:

1. Gradual weight loss: Aiming for slower, steady weight loss may help minimize the compensatory increase in ghrelin levels.
2. Meal timing strategies: Structuring meal times to align with natural ghrelin rhythms could help manage hunger more effectively.
3. Macronutrient balance: Emphasizing protein and fiber-rich foods that suppress ghrelin more effectively can aid in appetite control.
4. Long-term focus: Recognizing that ghrelin levels may remain elevated for some time after weight loss can help in planning for long-term weight maintenance strategies.

Educating Patients and Clients About Ghrelin

For healthcare providers and nutrition professionals, educating patients and clients about ghrelin can be valuable:

• Understanding biological drivers of hunger can reduce guilt and frustration associated with diet struggles.
• Knowledge of ghrelin’s effects can help set realistic expectations for hunger levels during weight loss.
• Awareness of strategies to manage ghrelin can empower individuals to make informed choices about diet and lifestyle.

How can understanding ghrelin help with weight management? By recognizing ghrelin’s role, individuals can develop more compassionate and scientifically-informed approaches to weight management, focusing on sustainable strategies rather than quick fixes.

Ghrelin in Special Populations and Conditions

Ghrelin’s effects and regulation can vary in different populations and health conditions, offering insights into tailored approaches for these groups.

Ghrelin in Eating Disorders

Research has shown that ghrelin levels and sensitivity can be altered in individuals with eating disorders:

• Anorexia Nervosa: Patients often show elevated ghrelin levels, which may contribute to the preoccupation with food despite restricted intake.
• Binge Eating Disorder: Some studies suggest altered ghrelin responses to meals in individuals with this condition.

Understanding these differences could lead to more targeted treatments for eating disorders that address underlying hormonal imbalances.

Ghrelin in Diabetes and Metabolic Syndrome

Ghrelin plays a role in glucose metabolism and insulin sensitivity, making it relevant in conditions like diabetes and metabolic syndrome:

• Type 2 Diabetes: Some research indicates that ghrelin levels may be lower in individuals with type 2 diabetes, potentially affecting appetite regulation and weight management in this population.
• Metabolic Syndrome: Altered ghrelin dynamics may contribute to the cluster of symptoms associated with metabolic syndrome, including insulin resistance and obesity.

How does ghrelin interact with insulin sensitivity? Ghrelin can influence glucose metabolism and insulin secretion, suggesting potential therapeutic targets for managing diabetes and metabolic disorders.

The Evolution of Ghrelin: From Survival Mechanism to Modern Challenge

Understanding the evolutionary role of ghrelin provides context for its effects in the modern world.

Ghrelin’s Historical Adaptive Function

Historically, ghrelin played a crucial role in survival:

• It helped maintain a moderate level of body fat, crucial for survival in times of food scarcity.
• The hormone’s ability to stimulate appetite and promote fat storage was advantageous in environments where food was inconsistent.
• Ghrelin’s influence on growth hormone release supported muscle maintenance and overall health during periods of calorie restriction.

Ghrelin in the Modern Food Environment

In today’s world of abundant, calorie-dense foods, ghrelin’s once-adaptive effects can contribute to overeating and obesity:

• The ease of accessing high-calorie foods means that ghrelin-induced hunger can lead to excessive calorie intake.
• Processed foods high in sugar and fat may interact with ghrelin and other appetite hormones in ways that promote overeating.
• Sedentary lifestyles combined with ghrelin’s effects on appetite can create a perfect storm for weight gain.

How has the modern environment changed ghrelin’s impact? While ghrelin’s basic function remains the same, the mismatch between our evolutionary past and current food environment means its effects can contribute to health challenges like obesity and metabolic disorders.

Measuring and Monitoring Ghrelin: Current Methods and Future Possibilities

Accurately measuring ghrelin levels is crucial for research and potentially for clinical applications in weight management.

Current Methods for Measuring Ghrelin

Several techniques are currently used to measure ghrelin levels:

• Blood tests: The most common method, measuring circulating ghrelin levels in blood samples.
• Saliva tests: Some research has explored salivary ghrelin measurements as a less invasive alternative.
• Tissue biopsies: Used primarily in research to study ghrelin production in specific tissues.

Challenges in Ghrelin Measurement

Measuring ghrelin accurately presents several challenges:

• Ghrelin exists in multiple forms (acylated and desacylated), each with different biological activities.
• Levels can fluctuate rapidly in response to meals and other factors.
• Sample handling and processing can significantly affect measurement accuracy.

Future Directions in Ghrelin Monitoring

Emerging technologies may offer new possibilities for ghrelin monitoring:

• Continuous monitoring devices: Similar to continuous glucose monitors, these could provide real-time data on ghrelin levels.
• At-home testing kits: Simplified methods for measuring ghrelin could make regular monitoring more accessible.
• Integration with other biomarkers: Combining ghrelin measurements with other hormones and metabolic markers could provide a more comprehensive picture of metabolic health.

How might improved ghrelin monitoring impact weight management? More accurate and accessible ghrelin monitoring could lead to highly personalized nutrition and lifestyle interventions, tailored to an individual’s unique hormonal patterns.

Ghrelin: The ‘Hunger Hormone’ Explained

Medically reviewed by Maya Feller, MS, RD, CDN, Nutrition — By Rudy Mawer, MSc, CISSN — Updated on October 8, 2021

Although weight loss can be tough, maintaining your weight after a diet is sometimes even harder.

In fact, research shows that a large percentage of dieters regain all the weight they’ve lost within just 1 year (1).

Weight regain is partially due to your appetite and weight-regulating hormones, which encourage your body to maintain and even regain fat (2, 3).

Ghrelin, the “hunger hormone,” plays a key role because, in addition to its several other important functions, it can signal to your brain that it’s time to eat (4).

Additionally, a 2020 study focused on people with type 2 diabetes found that a rise in ghrelin level was significantly involved in stimulating appetite, making it harder to lose weight (5, 6).

Here is everything you need to know about this hormone and how it can impact your weight.

What is ghrelin?

Ghrelin is a hormone produced in your gut. It is often referred to as the “hunger hormone” and is sometimes called lenomorelin.

It travels through your bloodstream and to your brain, where it tells your brain to become hungry and seek out food.

Ghrelin’s main function is to increase appetite. It makes you consume more food, take in more calories, and store fat (4, 6).

In addition, it affects your sleep/wake cycle, reward-seeking behavior, taste sensation, and carbohydrate metabolism (4, 6).

This hormone is produced in your stomach and secreted when your stomach is empty. It enters your bloodstream and affects a part of your brain called the hypothalamus, which helps regulate your hormones and appetite (4, 7).

The higher your levels of ghrelin, the hungrier you get. The lower your levels, the more full you feel and the easier it is to eat fewer calories.

Therefore, if you want to lose weight, lowering your ghrelin levels can be beneficial.

Ghrelin may sound like a terrible, diet-wrecking hormone. However, in the past it played a role in survival by helping people maintain a moderate level of body fat (2).

These days, if you under-eat or have difficulty gaining weight, higher ghrelin levels may help you consume more food and calories per day.

Summary

Ghrelin is a hormone that sends a signal to your brain to feel hungry. It plays a key role in regulating calorie intake and body fat levels.

What causes ghrelin to rise?

Ghrelin levels typically rise before a meal, when your stomach is empty. Then they decrease shortly after, when your stomach is full (8).

While you might assume that people with obesity have higher levels of ghrelin, they may just be more sensitive to its effects. In fact, some research suggests ghrelin levels are actually lower in people with obesity (9).

Other research suggests that people with obesity may have an overly active ghrelin receptor, known as GHS-R, which leads to increased calorie intake (10, 11).

Regardless of your weight, ghrelin levels increase and make you hungry when you start a diet to try to lose weight. This is a natural response by your body, which tries to protect you from starvation.

During a weight loss diet, your appetite increases and your levels of the “fullness hormone” leptin go down. Your metabolic rate also tends to decrease significantly, especially if you restrict calories for long periods (12, 13).

These adaptations can make it significantly harder to lose weight and keep it off, as your hormones and metabolism adjust to try to regain the weight you’ve lost.

Summary

Ghrelin levels can rise during a weight loss diet, increasing hunger and making it harder to lose weight.

How your levels change during a diet

Within a day of beginning a weight loss diet, your ghrelin levels will start to go up. This change continues over the course of weeks.

One small study in people with obesity found that following a low calorie diet for 16 weeks led to significant increases in levels of ghrelin (14).

Another small 8-week study in 18 postmenopausal women on a low calorie diet showed that levels of ghrelin increased both during and after weight loss (15).

Plus, a 2013 study found that during a 6-month bodybuilding diet, which uses severe dietary restrictions to reach an extremely low level of body fat, ghrelin increased by 40%. However, these findings are based on only one person, so more extensive research is needed (16).

These trends suggest that the longer you diet — and the more body fat and muscle mass you lose — the higher your levels will rise.

As a result of that increase, you’ll get hungrier, so it will become much harder to maintain your new weight.

Summary

Ghrelin levels increase significantly on a weight loss diet. The longer the diet, the more your levels will increase.

How to lower ghrelin and reduce hunger

Ghrelin seems to be a hormone that can’t be directly controlled with drugs, diets, or supplements.

However, there are a few things you can do to help maintain healthy levels:

• Maintain a moderate weight. Studies show that ghrelin levels increase during dieting (9).
• Prioritize sleep. Poor sleep increases your levels of ghrelin and has been linked to increased hunger and weight gain (17, 18).
• Increase muscle mass. Higher amounts of fat-free mass or muscle are associated with lower levels of ghrelin (4).
• Eat more protein. A high protein diet increases fullness and reduces hunger. One of the mechanisms behind this is a reduction in ghrelin levels (19).
• Maintain a stable weight. According to one older study of postmenopausal women, drastic weight changes and yo-yo dieting can disrupt key hormones, including ghrelin (20).

Summary

Maintaining a moderate weight, avoiding long dieting periods, eating more protein, and getting more sleep can help optimize your ghrelin levels.

The bottom line

Ghrelin is a very important hunger hormone.

It plays a major role in hunger, appetite, and food intake. Because of this, it can have major effects on your success in reaching and maintaining a moderate weight.

By having a sustainable and enjoyable diet plan, you can avoid the yo-yo dieting that causes large fluctuations in weight and negatively affects your hormones.

Just one thing

Try this today: In addition to ghrelin, several other hormones play key roles in regulating hunger and appetite. Check out this article for a full list, along with some simple steps you can take to keep your hormone levels in check.

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19 Things to Try, Other Tips

If you have anemia, exercise can be an excellent way to increase your energy levels and reduce symptoms such as tiredness and weakness.

Anemia is a common blood disorder that occurs when your body doesn’t have enough healthy red blood cells to transport oxygen to your tissues.

Common symptoms include fatigue, dizziness, and shortness of breath, which can affect your ability to perform daily activities and reduce your tolerance for physical activity.

Regular exercise can be beneficial for reducing anemia symptoms and improving overall your health, though it’s essential to develop a routine for your specific needs.

Keep reading to learn over a dozen safe and effective ways to exercise with anemia and tips to develop an appropriate fitness plan.

Before starting an exercise program, consult with a healthcare professional to determine the most suitable exercises for your needs and any necessary modifications and safety considerations.

Start slow, especially if you’re new to exercise or have had a break. If you have low energy, do shorter sessions and choose gentle, relaxing exercises.

Be mindful of your physical activity levels and avoid overexertion. Conserving your energy can help prevent tiredness and fatigue.

Stay hydrated by drinking plenty of water before, during, and after exercise.

Notice how you feel during and after exercise. If you experience symptoms such as dizziness, chest pain, or difficulty breathing, stop exercising immediately.

Sample routine

To design an exercise plan, consider your needs, fitness level, and overall health.

Below is a sample workout routine you can modify and adjust to suit your needs. Begin with the easiest exercises at a lower intensity and gradually increase the intensity and duration as you progress.

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Low impact aerobic activities are ideal for building muscular strength and endurance without putting too much pressure on your joints. They also help improve balance, coordination, and heart health.

Low impact cardio exercises include:

• walking
• cycling
• dancing
• swimming
• water aerobics
• group classes

Strength training involves using:

• weights
• resistance bands
• bodyweight exercises

Strength training can help improve your:

• metabolism
• bone density
• muscular strength
• endurance

Strength training is beneficial for anemia as it can increase muscle mass and red blood cell production, boosting hemoglobin levels and oxygen delivery to tissues.

Use dumbbells, kettlebells, and resistance bands to increase resistance. To continue challenging your muscles, gradually increase the weight or resistance over time.

For each exercise, do 1–3 sets of 8–12 repetitions.

Strength training exercises include:

• squats
• lunges
• planks
• pushups
• deadlifts

Mind-body exercise integrates physical movements and mental focus, promoting relaxation and reducing stress.

Mind-body exercises include:

• Tai chi: This gentle exercise combines deep breathing and slow, flowing movements. The moving meditation practice improves balance, flexibility, and strength. Plus, it encourages relaxation and alleviates stress, which may boost your mood.
• Yoga: This practice combines physical postures, breathing techniques, and meditation to improve flexibility, strength, and balance. Gentle styles such as yin and restorative may be especially effective in enhancing relaxation and reducing stress.
• Pilates: This method focuses on controlled movements and breathing techniques to improve stability, core strength, and body alignment. It also increases flexibility, enhances body awareness, and reduces stress.

A gentle stretching routine can help increase flexibility, mobility, and blood flow, which may alleviate tension, stiffness, and weakness. It can also enhance relaxation and reduce fatigue, stress, and anxiety.

You might consider exercises that stretch the following muscles:

• neck
• hip flexor
• hamstring
• calf
• quad

If you have anemia, regular exercise can offer several physical and mental benefits that improve your health, well-being, and quality of life.

A small 2017 study suggests that adding cardio workouts to iron supplementation is more effective than iron supplementation alone for improving anemia symptoms and hemoglobin levels.

One of the most common symptoms of anemia is fatigue, which can make it challenging to stay active. However, exercise increases energy levels by improving oxygen delivery and endorphin production, which reduces feelings of tiredness.

Strength training can improve muscle mass and endurance, allowing you to exercise and perform daily tasks with greater ease. Exercise also enhances heart health by strengthening your heart and improving blood flow.

Additionally, exercise positively affects mental health by reducing stress, improving mood, and boosting confidence.

Is it better to rest or be active if you have anemia?

If you have anemia, healthcare professionals usually recommend moderate physical activity over rest.

However, if you have severe anemia and symptoms such as extreme fatigue, shortness of breath, and chest pain, you may need to rest until your condition improves.

Can exercise cause anemia?

Exercise does not directly cause anemia, but certain types of exercise can increase your risk of developing iron deficiency anemia, especially if you do not take certain precautions.

Exercise-induced anemia, or sports anemia, often occurs in people with rigorous fitness routines, including powerlifters and endurance athletes.

Iron loss may occur through sweating, gastrointestinal bleeding, and hemolysis (the breakdown of red blood cells).

Additionally, you may be more at risk of sports anemia if you are female, vegan or vegetarian, or have a history of anemia.

To prevent exercise-induced anemia, eat an iron-rich diet, use appropriate recovery strategies, and monitor your iron levels regularly. You may need to consider iron supplementation.

How do you know if an iron deficiency is affecting your workout?

If an iron deficiency is affecting your workout, you may have symptoms such as fatigue, lower leg cramps, and shortness of breath.

You may also have an increased heart rate during exercise and find it challenging to recover afterward.

Is it safe to exercise or work out if you have anemia?

In general, exercise is safe for mild to moderate anemia if you get the green light from a healthcare professional.

Listen to your body, rest when necessary, and avoid activities that may cause injury or exacerbate your symptoms.

Are there certain types of exercise or movement that you should avoid if you have anemia?

In general, moderate exercise is safe and beneficial if you have anemia as long as you avoid or modify certain sports and movements.

For example, long distance running and high intensity interval training could increase your risk of exhaustion and iron loss.

Avoid activities such as contact sports, heavy weightlifting, and high impact exercises since they may stress your joints and lead to injury.

Incorporating exercise into your daily routine can help manage anemia symptoms, increase strength, and boost fitness. It can also be an enjoyable way to boost your mood, reduce tension, and improve your well-being.

Choose low or moderate intensity activities to avoid overexertion, complications, and injury. The ideal intensity level depends on your needs, overall health, and factors such as the type, severity, and underlying cause of anemia.

Consult with a healthcare or fitness professional if you want additional guidance in creating a personalized routine for your needs.

Signs of iron deficiency – Medical Diagnostic Center “ELISA”

Symptoms of iron deficiency – the so-called “anemia”. What are the primary signs of iron deficiency? Anastasia Arseneva, hematologist, founder of the “Moms Against Iron Deficiency” movement talks about this

Watch this and other useful videos on the YouTube channel Elisa Sochi

How to find out if your body has enough iron? Pay attention to a number of symptoms that will indicate a lack of this essential trace element. Pay attention to the information provided in our video so that you can independently determine the level of iron deficiency in the body. Find out the warning signs that require urgent medical attention. Evaluation of well-being should be carried out according to several criteria at once.

Let’s listen to the state of the nervous system.

Iron is an essential element for the proper functioning of the nervous system. The lack of this trace element is accompanied by an increased level of anxiety and irritability. At the same time, a person cannot explain the reason for unbalanced behavior. In some cases, ordinary anxiety can be replaced by outbreaks of panic attacks.

These symptoms are especially common after pregnancy and childbirth. Although until recently, the woman was distinguished by a calm character. But iron deficiency makes us come up with terrible scenarios for the future life and non-existent problems. All of these symptoms can be warning signs of iron deficiency.

How to sleep with iron deficiency?

Lack of this trace element does not allow a person to fall asleep soundly even after a busy day at work. It will take several hours to fall asleep. At the same time, tired fantasy continues to draw unfavorable scenarios of everyday situations.

However, there is another option for night rest in case of iron deficiency. Falling asleep is immediate. However, sleep is superficial. Any slight noise or slight rustle can disturb the peace of the night.

What is evidence of impaired memory and attention?

Iron deficiency can significantly impair memory and attention. The woman cannot remember where she put the taken thing or cannot cope with her usual duties. After all, iron is responsible for the plasticity of our brain.

If this trace element is not supplied in sufficient quantity, then the brain cannot quickly adapt to new situations. A simple move or training on the job can be a real challenge for iron deficiency.

How does appearance warn of iron deficiency?

Don’t worry when your hair falls out a lot after having a baby. This is the response of the body after pregnancy. However, if the birth was already a long time ago, and the hair continues to fall out in whole shreds, you should be wary. Moreover, you should think about it if there was no pregnancy at all, and the slightest stress makes you part with a lot of hair.

Pay attention to nails and skin. Iron deficiency can cause the active appearance of age spots. Also, the woman notices that the skin has become dry and cracked, the elbows turn red, and cracks appear on the heels. The condition of the nails also does not please its owner. They begin to exfoliate, and a wave appears. After all, it is iron that is responsible for the condition of hair and nails.

Physical condition

A low level of vital energy is a clear indicator of iron deficiency. Without the proper level of this microelement, there is not enough strength even for ordinary things. Overwhelmed by the desire to spend all day on the couch. However, do not confuse this condition with depression. A woman suffering from iron deficiency experiences stress from any physical activity. Jogging behind a bus or climbing stairs reminds her of a sports marathon. Shortness of breath and dizziness from any vigorous activity can be a signal that the muscles do not have enough iron and oxygen. Therefore, the body resists any load.

If many of the items listed above seem to apply to you, it’s time to see a doctor. The specialist will prescribe a series of tests that will show the level of iron in the body.

More related:

• Ferritin test
• Transferrin test
• How is anemia diagnosed? – video
• Consequences of anemia without prescribed treatment – video

Five Signs of Iron Deficiency｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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‌‌What is iron?

Iron is a chemical element whose value has been known for centuries. It is the most common element in the composition of the Earth. It makes up most of the crust and core of our planet. At the beginning of the 20th century, scientists discovered the role of iron in the structure of hemoglobin in human erythrocytes.

Iron is poorly absorbed by the body, as it oxidizes (loses energy) when it comes into contact with oxygen. However, the body has developed mechanisms to deal with this problem, including the adaptation of the intestinal microflora in order to create a better environment for microbes that absorb iron more efficiently.

‌‌What is the role of iron in the body?

Iron is the main component of hemoglobin, a protein found in every red blood cell that is responsible for transporting oxygen throughout the body. This active form of iron accounts for about 25% of its total content in the body. Some of the iron is stored in the form of myoglobin, a protein that includes iron and is found in muscle tissue. Muscles require a lot of oxygen during exercise. In addition, iron is necessary for many enzymes – active protein molecules that synthesize or break down various compounds in the body.

Iron can also be stored in the body as ferritin. Ferritin serves as a kind of iron store, released into the bloodstream when needed. Ferritin is stored in two organs: the liver and the heart. The body has a cycle of iron metabolism, which implies its storage, use and processing, depending on current needs.

Iron can be divided into heme and non-heme. Heme iron is better absorbed by the body and is often found in animal sources, while non-heme iron is less absorbed and mostly found in plants.

Iron Sources

Iron is found in many foods, such as beans, spinach, red meat, lentils and pumpkin seeds. Iron-rich seeds may also contain phytic acid, which impairs iron absorption.

Many foods are fortified with iron, such as drinks, milk, cereals and condiments. Iron is often added to these foods for optimal absorption.

Agriculture also uses the biofortification technique, which increases the iron content of crops such as wheat or legumes.

‌‌Five signs of iron deficiency

An iron deficiency is possible when the body uses more iron than it takes in or can absorb. Iron deficiency is often detected by a blood test for levels of hemoglobin, ferritin, or transport molecules that carry iron in the body.

One of the main problems associated with iron deficiency is anemia. It occurs in about 30% of the world’s population. Women (especially pregnant women) and children under five are at risk of developing iron deficiency anemia. Iron deficiency can develop for many reasons. Iron levels in the body can be significantly affected by diet and supplementation.

1. Fatigue

Since one of the main functions of iron in the body is to deliver oxygen (in the form of hemoglobin) to various tissues, it is not surprising that we feel tired and weak when iron is deficient. Remember how tired you are after an intense workout. During training, you load the body so much that it begins to require more oxygen. This is normal fatigue, in which the body most likely uses iron.

With a lack of iron, the body begins to lack oxygen to supply the muscles with all the nutrients they need. Fatigue or lethargy is often the body’s reaction to preventing you from depleting your remaining iron stores.

2. Dizziness and fainting spells

The same applies to the brain. If the brain is working hard all day on work or school tasks, then it needs a lot of oxygen to cope with such a load. Iron delivers oxygen to the brain to help you solve a tough math problem or work through the night to finish a project by a deadline.

If the brain lacks oxygen, it will immediately let you know about it. The brain may be tired, but more often you will feel dizzy or faint. Thus, the brain gives the body a signal to “reboot”. With a critical lack of nutrients, especially oxygen, the brain prefers to lose consciousness. The brain thinks that the optimal solution is to “reboot” – in theory, it is, but not always the environment is safe for this.

3. Brittle nails

Brittle nails can often be the result of iron deficiency. Due to the reduced oxygen content in the blood flowing to the nails, they begin to arch inward. This deformity is known as a concave nail. The low concentration of oxygen in the blood also leads to weakening of the connective tissue under the nail bed. In addition, the edges of the nails become uneven due to frequent damage.

4. Paleness

Paleness can be a sign of iron deficiency. In the clinical diagnosis of pallor, doctors check the inner surface of the eyelids, tongue, palms, and nail bed. If these surfaces are more white than red, then pallor of the skin can be diagnosed.

This discoloration under the outer layer of the skin may be due to reduced blood flow to these areas. With reduced blood flow, they may look more white than red.

‌‌‌‌5. Difficulty breathing

With a lack of iron, the supply of oxygen to all organs, including the lungs, is weakened. At first this may seem illogical – after all, the lungs produce oxygen, how then can they lack it?

The lungs do most of the replacement of carbon dioxide with oxygen so that all organs can receive oxygen in the future. However, the lungs themselves need to be supplied with oxygen through the supply of iron and hemoglobin. And when your lungs don’t get enough oxygen, you can feel short of breath.

‌‌Iron Supplementation: A Possible Solution to Iron Deficiency

Studies have shown that iron deficiency symptoms are relieved by supplementation. Iron supplements are sold in many forms: liquid, capsules, swallowed and sublingual tablets. In addition to the different forms of iron supplementation, there are also various chemical forms.

Because of the difficulty in absorbing pure iron, iron is often chelated (bound to another substance to improve bioavailability or absorption). In addition, iron supplements are often enteric-coated to minimize contact with the gastric mucosa (as contact can sometimes be irritating). Iron is often taken with vitamin C, which can make it easier to absorb.

Whatever the symptoms of iron deficiency, fortunately there are ways to make up for the deficiency in the body. Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014;19(2):164-174.

Kalantri A, Karambelkar M, Joshi R, Kalantri S, Jajoo U.