As we progress through different stages of life, whether it be from a toddler to a preteen, or from being a teenager to adulthood, our nutritional requirements also change. As a developing body needs ample nutrients to catapult its growth, similarly, somebody who has crossed an age where their health is diminishing on the regular also has specific nutritional needs to support their disintegrating vitality.
Since women go through many pronounced changes in their older years, such as menopause, their nutritional requirements are completely different. One critical element that deserves attention, especially for ageing women, is iron. ‘Genetic data from more than a million people suggests that maintaining healthy levels of iron in the blood could be a key to ageing better and living longer,’ concluded researchers from the University Of Edinburgh in a study assessing the role of iron in ageing.
Iron deficiency holds particular significance as it is commonly observed in ageing women and can have notable consequences on their overall health. “Insufficient iron levels can have diverse negative effects on women,” informed Kavita Devgan, Nutrition Advisor, Tata Salt Iron Health while talking to the team of OnlyMyHealth.
The Importance of Iron for Ageing Women
The fact that iron is important for health is no breaking news. The moment we grew up enough to develop long-term memory, the world started telling us how iron is essential to boost blood production, and why we should eat iron sources like spinach and beetroots.
Also Read: From Fatigue To Fortitude: Understanding Reasons Of Iron Deficiencies In Women
However, the simplest conversation with a layman is enough to know that the masses are still quite uneducated about the aspects of iron that everyone should be familiar with, such as the ways in which iron aids our health:
- Oxygen Transport: As women age, their bodies become less efficient at delivering oxygen to tissues and organs. Iron is a key component of haemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body. Hence, maintaining iron levels ensures that oxygen continues to reach vital organs, maintaining energy levels and overall health.
- Cognitive Function: Cognitive decline is a concern for many ageing women. Iron is essential for brain health because it helps in the production of neurotransmitters, which are crucial for memory and cognitive function.
- Energy and Vitality: Fatigue and reduced energy levels are common complaints as you get older. Iron is vital for energy production in the body. It aids in the synthesis of the molecule that stores and transports energy within cells.
- Immune Function: As women age, their immune systems may become less robust. Iron plays a role in immune function, helping the body fend off infections and illnesses. A deficiency in iron can weaken the immune system, making ageing women more susceptible to diseases.
- Bone Health: Osteoporosis, a condition characterised by weakened bones, is a significant concern for ageing women. Iron supports bone health by promoting the production of collagen, a protein essential for bone strength and flexibility. Ensuring adequate iron intake can contribute to better bone density and overall skeletal health.
Iron Deficiency Symptoms
Devgan shared that iron is a powerful essential mineral, the lack of which can not be compensated in our bodies. Listing a set of symptoms that point towards insufficient iron levels in your body, Devgan shared:
- Depletion of iron reserves can lead to feelings of fatigue and weakness, which are commonly associated with anaemia. Anaemia occurs when the concentration of haemoglobin in the blood decreases, which hampers the blood's ability to transport oxygen to tissues throughout the body, resulting in reduced energy production and impaired organ function.
- Low iron levels can contribute to weakened skeletal muscles, negatively impacting their functional performance.
- Lack of iron can also accelerate osteoporosis, a condition characterised by bone thinning, which tends to increase with age. While calcium is often highlighted for maintaining bone health, iron also plays a crucial role in collagen synthesis and metabolism, which are vital for preserving the integrity and strength of bone tissue.
- Iron deficiency is also associated with low oxygen levels in brain cells, and chronic iron deficiency can lead to impaired cognitive function.
How To Increase Your Iron Levels
There are numerous sources of Iron beyond spinach and turnips. “By considering iron-enriched salt options from reputable brands and incorporating iron-rich foods into their diet, older women can proactively and conveniently maintain sufficient iron levels,” underscored Devgan. Sharing some of the best sources of Iron, she listed:
- Balanced Diet: Include lean meats, liver, poultry, fish, beans (especially soybeans), lentils, tofu, nuts, fresh fruits like bananas, apples, and pomegranates, dark green leafy vegetables like spinach and drumstick leaves, dried apricots, peaches, prunes, raisins, mushrooms, whole grains, and fortified cereals in your diet to ensure an adequate intake of iron.
- Iron Supplements: If it's challenging for you to meet iron requirements through diet alone, consider talking to a healthcare provider about iron supplements. They can recommend the right dosage and type of iron supplement based on your specific needs.
- Regular Blood Tests: Ageing women should schedule regular check-ups, including blood tests to monitor iron levels. This will ensure early detection of any deficiencies and allow timely intervention.
- Vitamin C: Vegetarians should also focus on consuming adequate amounts of vitamin C, as it aids in the absorption of iron. Consume vitamin C-rich foods like citrus fruits, strawberries, and bell peppers alongside iron-rich meals.
Prioritising iron intake is a simple yet effective step towards achieving and maintaining optimal health in the golden years. However, Devgan advised that in your pursuit to fulfil your iron requirements do not forget other essential nutrients. It's important to remember that a comprehensive approach to health, including a balanced diet, regular monitoring, and appropriate supplementation when necessary, is crucial for promoting women's health, boosting energy levels, and ensuring overall well-being. So indulge in the iron-rich goodness of the food sources mentioned above, and please do not self-diagnose. Iron-rich food sources should anyway be a part of your daily diet, but if you notice diminished immunity or energy levels in yourself or those around you, first consult a doctor who can credibly diagnose your deficiencies or other medical issues. This advisory is meant to educate you and alert you to take a closer look at your health and take your well being seriously, and not to compensate for professional medical intervention.
