Iron deficiency is a pervasive health concern, particularly affecting women of reproductive age. This condition can lead to various complications, including fatigue, anemia, and adverse outcomes during pregnancy. Women are particularly susceptible due to factors like menstruation, pregnancy, and dietary choices. Understanding the causes, symptoms, and methods of prevention is essential for maintaining optimal health.

A study published in the PubMed, titled 'Iron deficiency in women: assessment, causes and consequences' stated that iron deficiency is the most prevalent nutritional disorder worldwide, impacting approximately 20-25% of the global population, with children and women being the most affected.

Recent research indicates that the depletion of iron reserves can lead to negative health effects in adults, even without the presence of anaemia. This underscores the need to reevaluate and refine the methods used to assess iron levels effectively.

Why Do So Many Women Lack Iron?

Iron is crucial for the body to function properly. It is a key component in the production of red blood cells, muscle tissues, enzymes, and other molecules. These elements are essential for maintaining energy levels, supporting the immune system, and carrying oxygen throughout the body. The body also loses iron through daily shedding of skin cells and, for women, particularly through menstruation.

Women who experience heavy menstrual cycles are at a higher risk of iron deficiency due to the significant blood loss they experience each month. A heavy period can be identified by certain symptoms, such as needing to change pads or tampons more than five to six times a day, bleeding for more than seven days, or passing blood clots larger than a quarter coin.

In addition to menstruation, the adolescent phase presents challenges in iron absorption. Young women often fail to meet their iron needs through diet, which is exacerbated if they do not consume enough iron-rich foods like red meat or green leafy vegetables. For women who are pregnant or breastfeeding, the demand for iron increases dramatically.

During pregnancy, iron is needed for both the mother and the developing baby, further increasing the risk of deficiency if dietary intake isn’t sufficient.

How Much Iron Do Women Need?

The daily recommended intake of iron varies depending on age, lifestyle, and reproductive status. Women between the ages of 19 and 50 typically require around 18 mg of iron per day. Pregnant women need even more, around 27 mg per day, due to the increased demand for blood production.

Women over 50 and postmenopausal women require less, approximately 8 mg daily, because they no longer experience monthly menstrual blood loss.

Common dietary sources of iron include lean red meat, eggs, leafy greens, legumes, beans, and iron-fortified cereals. However, it’s important to note that iron from plant-based foods is not as easily absorbed by the body as iron from animal sources. Women who follow a vegetarian or vegan diet may need to consume more iron-rich foods or take supplements to meet their body’s needs.

What Happens When You Don’t Have Enough Iron?

When the body doesn't receive sufficient iron, it starts to conserve iron and use it for only the most essential functions. This can lead to a condition called iron-deficiency anemia, where the body produces fewer red blood cells, and the hemoglobin levels decrease. Hemoglobin is essential for oxygen transport in the body, and when levels drop, the body struggles to deliver oxygen to tissues and organs.

Common symptoms of iron deficiency include:

- Fatigue

- Shortness of breath

- Pale skin

- Dizziness or headaches

- Brittle nails and hair loss

If iron deficiency progresses without intervention, it can lead to more severe conditions like chronic anemia. Iron deficiency without anemia is also a concern, as it can still negatively impact cognitive function, mood, and energy levels.

Iron Deficiency vs. Iron-Deficiency Anemia

It is important to differentiate between iron deficiency and iron-deficiency anemia. Iron deficiency occurs when the body’s iron stores are depleted, but the hemoglobin levels are still within a normal range.

This stage is often undiagnosed because the body may not yet exhibit symptoms. On the other hand, iron-deficiency anemia is the final stage of iron deficiency, where both iron stores and hemoglobin levels are critically low.

A common diagnostic method for assessing iron stores is a ferritin blood test, which measures the amount of stored iron. A ferritin level below 30 μg/L is generally considered indicative of iron deficiency.

Who is at Risk?

Certain groups are more susceptible to iron deficiency, particularly women who:

- Have heavy menstrual cycles

- Are pregnant or breastfeeding

- Have recently given birth

- Follow vegetarian or vegan diets

- Have undergone major surgeries or experienced physical trauma

- Suffer from gastrointestinal conditions such as Celiac disease or inflammatory bowel diseases

Additionally, women who have undergone bariatric surgeries, such as gastric bypass, are at an elevated risk because their ability to absorb nutrients, including iron, is compromised. Children who consume large amounts of cow's milk may also be at risk because cow’s milk contains little iron and can reduce its absorption while causing potential irritation to the intestinal lining.

Preventing and Treating Iron Deficiency

The most effective way to prevent iron deficiency is through diet. Consuming iron-rich foods like beef, liver, fish, dark green leafy vegetables, and legumes helps maintain healthy iron levels. It’s also essential to consume vitamin C-rich foods like citrus fruits, bell peppers, and tomatoes, as vitamin C enhances iron absorption.

For women who are at risk of iron deficiency, routine blood tests can help detect any imbalances early. Tests to measure hemoglobin levels and ferritin provide insight into both immediate and long-term iron stores. If iron deficiency is identified, treatment may involve dietary changes and supplements.

Iron supplements are available in oral or intravenous forms, and they can correct iron levels within three to four months of treatment. However, supplements should only be taken under the guidance of a healthcare professional, as excessive iron intake can cause other health problems.

Iron deficiency is a widespread but often overlooked health issue, particularly for women of reproductive age. Heavy menstrual cycles, pregnancy, and dietary choices contribute to iron loss, and if left untreated, iron deficiency can lead to severe complications like iron-deficiency anemia.

Prevention through a well-balanced diet rich in iron and early diagnosis via blood tests are critical for maintaining optimal health. For women experiencing symptoms of iron deficiency, consulting a healthcare provider for proper testing and treatment is essential to restore energy levels and overall well-being.

Women’s reproductive health is a vital part of overall well-being, but it often doesn’t get the attention it deserves. Conversations around it are still considered taboo in many communities. Because of this silence, many women continue to suffer through discomfort, pain, and long-term health issues without proper help. Some of these problems, if ignored, can affect fertility or even become life-threatening.

Here’s a look at five common gynaecological issues that affect women and why it's important to address them early.

Menstrual Problems

Many women experience some discomfort during their periods, but when the pain is severe, it could be a sign of dysmenorrhea. This condition causes intense cramping in the lower abdomen or back, often disrupting daily life. It happens due to strong uterine contractions that reduce blood flow and oxygen to the tissues.

Another issue is menorrhagia, or unusually heavy periods. This can lead to fatigue and anaemia if not managed. Then there are irregular periods, which may signal hormonal imbalances or conditions like Polycystic Ovary Syndrome (PCOS).

Ignoring menstrual irregularities may lead to bigger health problems later, including fertility issues.

Vaginal Infections and Discomfort

Many women experience vaginal infections at some point. These can result from bacterial, fungal, or yeast overgrowth. A condition called vaginitis often presents with itching, burning, unusual discharge, or changes in odour.

Although treatable, recurring infections should not be ignored, as they may point to an underlying health concern. Regular hygiene and medical attention can help prevent complications.

Ovarian Cysts and PCOS

Ovarian cysts are fluid-filled sacs that can develop on the ovaries. While most are harmless and go away on their own, some can cause pain or discomfort and may need medical attention.

Polycystic Ovary Syndrome (PCOS) is a more serious condition that causes multiple small cysts on the ovaries. It’s linked with hormonal imbalances that can lead to irregular periods, acne, hair growth, weight gain, mood changes, and difficulties in getting pregnant. Managing PCOS often involves lifestyle changes and medication.

Endometriosis and Fibroids

Endometriosis occurs when tissue similar to the uterine lining grows outside the uterus. It can cause painful periods, heavy bleeding, pain during sex, digestive problems, and infertility. Treatment may include hormone therapy, pain relief, or surgery, depending on severity.

Fibroids are non-cancerous growths inside or around the uterus. They may cause heavy periods, pelvic pressure, or frequent urination. While some fibroids don’t need treatment, others may require medication or surgical removal.

Urinary Tract Issues

Urinary Tract Infections (UTIs) are common in women and can cause a burning sensation during urination, lower abdominal pain, and the need to urinate frequently. Prompt treatment with antibiotics is usually effective.

Urinary incontinence, or the loss of bladder control, may happen after childbirth or during menopause. It’s often treatable with pelvic floor exercises, medication, or surgery.

Why It Matters

Bringing these issues into open conversation helps women take charge of their health. Early detection and treatment can make a big difference—preventing long-term complications and improving quality of life.

Just like every other organ in the body, the brain changes as you get older. Ocasional subtle memory problems are usually no big deal. They are considered a part of normal ageing. However, when you see yourself repeating things or facing difficulties in accessing things quickly, like names and certain words, then it is definitely time for an evaluation. Recently, Time quoted an expert on subtle signs that indicate that you may be at risk of neurodegenerative diseases like Dementia.

7 Signs It’s Time to Take Your Memory Issues Seriously

You Have Trouble With Familiar Tasks

Many people love to multitask—jumping between texting, watching videos, and cooking dinner. That’s often doable thanks to neuroplasticity, which makes younger brains more adaptable. But as you enter middle age, your attention span tends to shrink, and life usually becomes more demanding. One day, you might find yourself staring at the toaster oven, blanking on how to use it.

You Miss Your Usual Commitments

If you begin to forget regular commitments that you've reliably handled for years, it could be more than just normal ageing. However, when to worry depends on your personal baseline. If forgetting an important event is highly out of character for you, it’s worth mentioning to a doctor. However, if you’ve been overwhelmed or unusually busy, an isolated incident may not be cause for alarm—unless it becomes a pattern.

Your Personality or Mood Changes

Many associate dementia solely with memory loss, but behavioural changes are often early signs too. Symptoms like irritability, depression, anxiety, and apathy can appear well before a diagnosis. "There's a behavioural aspect to dementia that people often overlook,' say brain scientists. In fact, these personality shifts can be seen years before Alzheimer’s is formally identified.

You Misplace Important Belongings

Imagine walking in the door, talking on the phone, and heading straight to the fridge. You put your keys down—but forget where. That’s multitasking, and it's normal. What's concerning, according to Dr. Tan, is when misplacing important things becomes frequent or disruptive. Again, it depends on your baseline. If you're naturally scatterbrained, occasional forgetfulness isn’t unusual. But if you’ve always been organized and suddenly start losing things, it could be a red flag.

You Repeat Certain Questions

Everyone has a friend who tells the same stories over and over. But if someone suddenly starts repeating questions or information they never used to, it could signal a deeper issue. If you miss something because you were distracted, like listening to music while driving, that’s understandable. But if there's no clear reason for the lapse, it might be time to pay closer attention.

You Get Lost in Familiar Places

Getting lost in places you know well is another warning sign. This often happens because of a decline in visual-spatial memory. For instance, to get to the grocery store, I know I have to turn right here, then left there, and there’s a drugstore on the corner where I make a sharp left. When that kind of route starts to confuse someone—despite paying attention—that’s a red flag, unless the place has drastically changed.

Your Parent Developed Alzheimer's At Same Age

The age at which symptoms appear often runs in families. If your mother was diagnosed with dementia at 85, forgetting where you put your keys in your early 60s may be nothing to worry about. But if she developed Alzheimer’s at 62, it’s wise to take memory lapses more seriously.

In a refreshing departure from traditional workouts, an international team of researchers has identified a joyful and highly effective way to reduce stress, build resilience, and enhance well-being—dancing. According to a recent study published in the Psychology of Sport & Exercise, dancing not only lifts your mood but also triggers a powerful biological response that supports mental health.

“By dancing, we can tap into a natural stress-relief mechanism that enhances our resilience and helps us cope with daily pressures,” said Jonathan Skinner, co-author of the study and a researcher at the University of Surrey in the UK. “It’s fascinating to see how something as enjoyable as dance can have such profound effects on our mental health.”

The study highlights how dancing encourages the release of feel-good hormones such as endorphins and oxytocin. These chemicals are known to reduce anxiety and foster social bonding. Researchers observed a decrease in levels of cortisol—the stress hormone—as well as reductions in heart rate and blood pressure among participants who danced regularly.

Beyond the biological benefits, dancing offers psychological advantages too. It allows for emotional expression, strengthens social connections, and can be a gateway to a sense of community. “Encouraging people to move together can create a sense of belonging and support while enhancing their ability to cope with stress,” Skinner added.

Mental Health Concerns Are On Rise Globally

These findings come at a time when mental health concerns are on the rise globally. Experts are now advocating for dance to be incorporated into community health programs, schools, and wellness initiatives. The accessibility of dance is a key advantage—it can be done solo or in groups, at home or in studios, and requires no special equipment, making it an inclusive form of exercise.

In fact, a 2022 review published in Frontiers in Physiology echoed similar conclusions. It noted that dancing improves both physical and emotional health in children and adolescents, and recommended that policymakers and educators seriously consider dance-based programs to promote long-term physical activity.

For adults, dance can be a fun way to meet the World Health Organisation's recommendation of 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening exercises on two or more days.

The style of dance also plays a role in how many calories you burn. According to Healthline, a 150-pound person can burn around 118 calories in 30 minutes of ballroom dancing and up to 207 calories doing swing. Ballet improves strength and posture, Zumba boosts cardiovascular endurance, and even pole dancing is gaining popularity among older adults for its fitness benefits.

Whether it is salsa, hip-hop, or a kitchen dance party, the rhythm of movement could be just what your body and mind need. In a world that often prioritises high-intensity routines and rigid schedules, dance offers a more joyful, expressive path to health.