Depression-Like
Symptoms
When we inhale, the oxygen in the air is transferred from
our lungs into the blood stream via tiny blood vessels. Red blood cells pick up
the oxygen molecules and transfer them throughout the body. Normal red blood
cells have enough of the chemical called hemoglobin to absorb oxygen molecules
and transmit within the body.
In a body that is deficient in iron, insufficient
hemoglobin is produced. This results in deformed, smaller and fewer red blood
cells. Without the proper amount of oxygen reaching the brain and other vital
organs, fatigue sets in. Fatigue, poor concentration and moodiness are all
signs of depression as well as signs of low iron. Without a medical diagnosis,
it is impossible to tell what is causing the symptoms.
Iron Deficiency
and Psychological Disorders
Anxiety
Anxiety is a psychological issue that can stem from
having low iron levels. If you have low iron levels, it could trigger panic
symptoms, leading to a panic attack. Panic attack symptoms include feelings of
dread, fear of dying, chest tightness, headache, fear of fainting, choking
symptoms, muscle weakness, insomnia and visual disturbances. In some cases, low
iron levels can lead to irregular heartbeats or arrhythmias, notes the National
Heart Lung and Blood Institute. A fast or irregular heart rate can trigger a
panic attack, especially if you think it could lead to a heart attack or heart
failure. Once your iron levels are brought into a normal range, most irregular
heart rhythms and signs of panic subside.
Depression
If you have any type of iron deficiency, one
psychological symptom could be signs of depression. While an iron deficiency
may not be the sole cause of depression, it can cause symptoms similar to
depression such as a lack of appetite, irritability, extreme fatigue, headaches
and mood swings. Having a broad range of symptoms, especially before diagnosis,
can be troubling and lead to feelings of sadness, helplessness and depression.
Mental Disturbances
There are certain mental disturbances you may experience
if your iron count is low. The National Anemia Action Council explains that you
may feel dizziness which can make you feel like the room is spinning or you are
off-balance. Feelings of unsteadiness can trigger feelings of paranoia and
motion sickness, making you unable to complete average tasks. You may also have
forgetfulness, trouble concentrating on the task at hand as well as finding it
difficult to perform simple mental tasks such as reading, getting projects done
and staying focused on others around you.
Restless Leg
Syndrome
Restless leg syndrome occurs when you begin to experience
unpleasant sensations in your legs such as pulling, creeping, throbbing,
crawling and sometimes stabbing pain that occurs mainly at rest. The National
Institute of Neurological Disorders and Stroke explain that iron deficiency can
trigger restless leg syndrome. Over time, restless leg syndrome may trigger
psychological issues such as insomnia, stress and anxiety over going to sleep
and getting enough rest.
Importance of
Keeping Iron Balance
It is an established fact that iron is very essential for
neurological functions and development. Iron deficiency is very prevalent all
over the world. This deficiency can lead to depressed neurotransmitter
response, leading to clinical depression. When iron is not transported from the
blood plasma pool to the cerebrospinal fluid, depression can set in.
The importance of iron for sustaining good health cannot
be underestimated. Lack of iron can lead to exhaustion, clinical depression,
vulnerability to viruses, cancer, and various degenerative conditions.
On the other end of the spectrum, excess iron or change
in the iron-binding capability leads to a situation where the free unbound iron
causes or aggravates all diseases, infections, cancers and toxicities.
Therefore, in our efforts to acquire the right proportion
of iron or lose excess iron, we must not overlook the fact that iron must be
bound and properly guided through the body from the time of ingestion to
excretion.
If we do not pay attention to bind and properly guide
iron during the detoxification process, the toxic effects of iron may nullify
its various benefits.
It is very difficult to determine the exact iron content
in the body, since no test or combination of tests, under any clinical
condition, can give us the accurate estimate.
Before laboratory investigations lead us to any
conclusion, it must be understood, that the results of each laboratory test may
be influenced by factors such as infection, inflammation, liver disease and
malignancy. Sometimes laboratory tests are inadequate.
Most elements can either donate or accept electrons in order
to attain a stable electronic configuration; but iron can both, donate as well
as accept electrons.
Due to this ability of iron, it is highly reactive and
can be highly toxic. Hydrogen Peroxide in our body readily dismutates in the
presence of iron, giving rise to free radicals. Unbound iron speeds up this
process of producing free radicals. Free radicals play havoc by damaging cell
structures and ultimately killing the cell, resulting in various diseases.
Recommendations
The Food and Nutrition Board at the Institute of Medicine
recommends the following:
Infants and children:
* Younger than 6 months: 0.27 milligrams per day (mg/day)
* 7 months to 1 year: 11 mg/day
* 1 to 3 years: 7 mg/day
* 4 to 8 years: 10 mg/day
Males:
* 9 to 13 years: 8 mg/day
* 14 to 18 years: 11 mg/day
* Age 19 and older: 8 mg/day
Females:
* 9 to 13 years: 8 mg/day
* 14 to 18 years: 15 mg/day
* 19 to 50 years: 18 mg/day
* 51 and older: 8 mg/day
* Pregnant women of all ages: 27 mg/day
* Lactating women 19 to 30 years: 9 mg/day
Women who are pregnant or producing breast milk may need
different amounts of iron. Ask your health care provider what is appropriate
for you.
Iron-Balanced Diet
The most common nutrient deficiency in the United States,
iron deficiency is most prevalent among women due to loss of blood during
menstruation and pregnancy. A woman, who is pregnant or breastfeeding, needs
more than twice, as much iron, as a man. Children who do not eat enough
iron-rich foods are also at risk. Iron is important because your body needs it
to make the protein called hemoglobin. Without hemoglobin your red blood cells
can't carry oxygen from your lungs to the rest of your body.
Iron can be obtained from many foods in your diet, but
you only absorb about 1 mg of iron for every 10 to 20 mg of iron in food, so
you need to eat a balanced diet of iron-rich foods. Some foods can actually
block the absorption of iron and should be avoided in combination with
iron-rich foods. These include coffee, tea, milk, and soy protein. Other foods
help your body absorb iron.
There are two forms or iron: heme iron and non-heme iron.
How well iron is absorbed depends on the type of iron. Heme iron, found in
meat, chicken, eggs, and other animal products, is well absorbed by the body
and supports good health. Non-heme iron is found in plant-based iron-rich foods
and is the type of iron added to cereals, breads, and processed, packaged, and
fast food. Non-heme iron is not absorbed as efficiently, but combining both
types of iron-rich foods or eating them with vitamin C will help.
Red meat, egg yolks, and liver are good sources of iron,
but are also high in cholesterol and saturated fat; their intake should be
limited to promote heart heath. Animal sources of iron are, however, the
easiest for your body to absorb. In addition to red meat, they include seafood,
shellfish, and chicken or turkey giblets. Topping the list of iron-rich animal
foods are oysters, with more than 10 mg of iron per 3-ounce serving, and beef
liver, with about 7 mg of iron in a 3-ounce serving.
Plant sources of iron-rich food include dark green, leafy
vegetables, dried fruit, iron-enriched cereals, beans, lentils, chickpeas,
soybeans, and artichokes. Lima beans are especially good, as are spinach and
broccoli. Blackstrap molasses is another iron-rich food option. Here are some
top iron-rich plant foods: Prune juice has about 5.2 mg of iron in one-half
cup; walnuts, 3.75 mg per one-half cup; chickpeas, 3 mg per one-half cup; and
raisins, 2.55 mg of iron per one-half cup.
In addition to iron-rich foods, iron supplements may be
used as a treatment for anemia. Iron supplements are given over several months,
but can have side effects like heartburn and constipation.
Sources and
Additional Information:
