Understanding Iron Deficiency and The Profound Impact of This Anaemia on Athletes Performance
Welcome to our latest blog post, where we delve into a topic vital for every athlete’s performance: iron deficiency. Join us in exploring the importance of iron in athletic performance, the risks associated with anaemia, and strategies for treatment.
Before we delve into our discussion, we’re thrilled to share a special highlight from a recent office visit: Influential icon Augusté who is a celebrated Iron Man Runner and graced us with her presence. After her visit, Augusté generously shared insights in her most recent Instagram post about the challenges athletes encounter in maintaining peak performance (search @seen_running to view the full post). Particularly noteworthy was her candid reflection upon receiving her blood test results, which revealed an iron deficiency. Her post, which conveyed her thoughts and reflection, intends to ignite a vital conversation within the athletic community. Witnessing Augusté’s reflection on the profound implications of her blood test results as an athlete served as a powerful catalyst, inspiring us to delve deeper into this important topic and offer invaluable guidance to athletes across all levels of expertise.
What Is Iron and Why Is It Important For Us?
Iron is a mineral crucial for various bodily functions such as energy production, carrying oxygen, and maintaining acid-base balance. It’s mainly present in red blood cells, playing a key role in their formation. These cells transport oxygen with the help of haemoglobin, a protein containing iron molecules. When we breathe in, oxygen binds to the iron in haemoglobin and is distributed throughout the body to nourish organs and tissues.
Where Can We Get Iron From?
We obtain iron from our diet, which can be divided into two types: heme iron and non-heme iron. Heme iron is abundant in animal products like meat, poultry, and fish, with red meat being the richest source. It’s absorbed more efficiently by the body compared to non-heme iron. Non-heme iron, found in plant-based foods, fortified products, and some fruits and vegetables, can be enhanced in absorption by consuming it alongside vitamin C-rich foods.
Why Are Athletes More Prone to Develop Iron Deficiency?
Athletes face a greater risk of iron deficiency because their bodies require more iron than the average person. Iron is lost through various means such as sweat, skin, urine, the gastrointestinal tract, and for women, menstruation. When athletes engage in intense or prolonged exercise, such as endurance training, their iron losses can increase significantly, up to 70% more compared to sedentary individuals. This is due to factors like heavy sweating, increased blood loss through urine and the GI tract, and the accelerated breakdown of red blood cells, which happens more frequently in active individuals. For instance, the repetitive impact of footstrikes during endurance running can lead to a quicker breakdown of red blood cells in the feet, shortening their lifespan.
Female athletes are at an even higher risk of iron deficiency because of the monthly blood loss during menstruation. Additionally, inadequate dietary intake of iron can further exacerbate the risk. It’s important to note that the body doesn’t absorb dietary iron very efficiently. Therefore, athletes, especially menstruating female endurance athletes, need to pay close attention to their iron intake to meet their bodies’ demands. Those who follow strict vegetarian or vegan diets are at an even greater risk due to the reduced absorption of non-heme iron found in plant-based and fortified foods.
What to do if You Suspect You May Have Iron Deficiency Anaemia?
1. First off, learn the signs of iron deficiency to recognise the symptoms if you have them. Symptoms include:
2. Learn who is most at risk:
- Women experiencing menstruation, especially if their periods are heavy.
- Pregnant or breastfeeding women, as well as those who have recently given birth.
- Individuals who have undergone major surgery or experienced physical trauma.
- People with gastrointestinal conditions like celiac disease, inflammatory bowel diseases such as ulcerative colitis or Crohn’s disease, or peptic ulcer disease.
- Those who have had bariatric procedures, particularly gastric bypass operations.
- Vegetarians, vegans, and individuals with diets lacking in iron-rich foods. Iron from vegetables is not absorbed as effectively as iron from animal sources like meat, poultry, and fish.
- Children consuming more than 16 to 24 ounces of cow’s milk per day. Cow’s milk contains little iron and can hinder iron absorption while causing chronic blood loss due to irritation of the intestinal lining.
3. If you are worried you may be deficient of simply want to get checked to make sure you are optimising your performance book our ‘Tiredness And Fatigue Profile’.
About examine me Blood Testing
Who should consider this test?
Have your energy levels been lower lately? Are you feeling tired all of the time? Do you want to know whether you could benefit from supplements. The ‘Tiredness and Fatigue Test’ is a great way to check whether a thyroid condition or deficiencies in the essential energising vitamins (vitamin D, Vitamin B12) and iron, may be causing these symptoms.
Key features of examine me testing:
- Fast Results: Receive detailed findings within just 2 days, allowing you to take swift action towards better health.
- Advanced Methodology: Our cutting-edge technology utilizes quantitative solid-phase immunoassay for precise and reliable detection.
- Convenient Collection: Choose between a home phlebotomy appointment or visit our partner clinic for hassle-free testing.
How It Works:
- Choose Your Testing Option: Opt for the convenience of a Walk-in Clinic or schedule a Home Appointment for added comfort.
- Simple Blood Test: Experience a quick and non-invasive procedure, either from your arm or a finger prick.
- Receive Comprehensive Results: Get your results swiftly via email and access them anytime through our interactive Health Dashboard.
4. After receiving your test results, let the insights guide you in making necessary lifestyle adjustments to maintain balanced iron levels.
Conclusion
Through our exploration of iron deficiency and its profound effects on athletes’ performance, we’ve uncovered its importance, its dietary sources, and the heightened risk athletes face. We’ve also discussed the steps to take if iron deficiency is suspected, including opting for our ‘Tiredness and Fatigue Profile’.
By empowering ourselves with knowledge and proactive health measures, like regular blood testing, we can optimise our performance and well-being.