Did you know that most women have low iron stores after delivery?
This can affect your quality of life in many ways.
Let’s review this common postpartum condition of iron deficiency anemia.
What is Iron?
Iron is an essential mineral your body needs to form hemoglobin which carries oxygen in your red blood cells.
When your iron stores are decreased, less red blood cells are formed.
This is called Iron deficiency anemia.
Studies show that approximately 30% of women have iron deficiency anemia 4 weeks after delivery.
Low iron stores can be due to:
Low intake in your diet or insufficient supplements
Loss of blood- from delivery and if you period returns
Poor absorption- due to medical problems like crohn's disease
All women face increasing iron demand in pregnancy and some degree of blood loss during delivery. Prenatal vitamins generally have the recommended 30mg of daily iron to try to keep up with the demand.
However, some women may need more:
Women with twins (or other multiples) have higher iron demands in pregnancy,
Obesity has been linked to a risk of postpartum anemia
Starting pregnancy with pre-depleted iron stores due to heavy periods or short interpregnancy intervals.
Not breastfeeding predicted postpartum anemia (likely to due resuming your period)
All of the above are common symptoms of iron deficiency anemia. You may have low energy, GI upset, problems with concentration and memory, decrease in immune function, irritability and headaches to name a few.
Postpartum anemia can carry a significant health problem for mothers.
TRUE! Some recent studies have supported the association of iron deficiency anemia with postpartum depression and anxiety. Early iron supplementation in mothers with postpartum depression was shown to increase iron stores and improve postpartum depression.
It is thought that low iron can change the amount of dopamine and serotonin which are integral to brain function.
Treatment for iron deficiency anemia include
Increasing iron rich foods
Iron pills
Intravenous iron
Blood transfusion (for severe anemia)
Oral iron pills may come with symptoms of constipation and IV iron may have some side effects as well.
Although supplements may be needed to help you replete your iron stores, eating a diet rich in iron can help you on your path.
You can find iron in many foods naturally and it is added to others (like fortified cereals and bread).
Lean meat
Seafood
Poultry
Iron- fortified breakfast cereals and breads.
White beans, lentils, kidney beans, and peas and other pulses
Spinach, asparagus, beet greens, mustard greens, okra, kelp, and parsley
Nuts and some dried fruits, such as raisins, dried peaches, prune juice.
Avoid tea/ coffee with meals as that can decrease absorption as do antacids.
Iron comes in two forms in food: heme and nonheme.
Plant foods have only non heme and meats/ seafood/ poultry have both.
Why is that important? Because you absorb iron from plant sources better if you pair it with meat, poultry and seafood or foods that contain vitamin C (strawberries, sweet peppers, tomatoes, broccoli, citrus fruits)
YUM! So go ahead and make that strawberry and spinach salad or throw in some peppers and tomatoes into your omelette along with spinach!
Iron is an important mineral for postpartum moms and low iron stores can carry significant health issues for you from chronic fatigue to depression to decrease in immune function.
Eating a diet full of iron rich food can keep you ahead of the game and feeling great!
