IRON DEFICIENCY ANEMIA AND EXERCISE
Iron in the human body is a metal, part of hemoglobin, a blood protein. This protein is an element of red blood cells, which provide energy and endurance as they transport the necessary oxygen to the tissues. Iron deficiency anemia is a condition in which the body does not have enough iron, so it is not bound and consequently not enough oxygen is transported to the tissues.
Combustion in the body is carried out mainly with oxygen. When this decreases, the metabolic rate also decreases, so our fat percentage may also increase without us understanding why. Other symptoms are pale skin, low energy levels, constant feeling of fatigue, joint pain because the connective tissue is affected, headaches, especially after exercise. In general, the body suffers, especially the heart, because the blood, being thin, does not nourish the tissues enough, and in order to reach the amount of oxygen needed, tachycardia occurs, the heart works faster.
The reasons for the appearance of iron deficiency anemia can be summarized in 4 main ones:
- 1. Insufficient intake from food especially when practicing animal protein poor diet. The typical source of hemoglobin is red meat.
- 2. Reduced absorption. It occurs either from disorders in the gastrointestinal system or from the simultaneous consumption of foods that may prevent the absorption of iron, such as coffee, tea, dairy products. On the contrary, vitamin C and acidic foods help its absorption.
- 3. Excessive loss. In addition to women’s periods, overtraining causes large losses of iron, mainly due to mechanical causes. Red blood cells collide and are crushed against the walls of the blood vessels and are dissolved. This happens primarily in the feet of runners, especially those who run long distances. Sweat is also responsible to a small extent – iron is also stored in the skin cells, which are excreted with sweat.
If we show symptoms of iron deficiency anemia, we must immediately contact our doctor for a blood test, otherwise we condemn our heart to overexertion and fatigue – at the very least! We do not continue to exercise and push ourselves to the limits. After all, the body itself does not continue. We find that we are out of breath and do not have the performance we had. The first goal is to fill the iron stores of our body again. This may take 1 to 2 months at least and of course with the appropriate diet, the necessary iron nutritional supplement and physical rest. When the hematocrit value rises again, it will be an indication to gradually start exercising again. In what manner though? Involving into strength training initially and then aerobic.
It is good to avoid cardiovascular exercise initially because with the lack of iron the heart suffered. Aerobic exercise is based primarily on the oxygen transport system which is based on iron. Its restoration is gradual, as is its use. At first we need interval exercise with resistances that we can withstand many repetitions with a short break. We want to deprive large muscle groups of oxygen, because the lack of oxygen acts as a stimulus for the production of new red blood cells. During the break, this process will bind the iron molecules that we have taken in from the diet and thus be utilized. Gradually, we will find our strength and endurance, and the cardiovascular system will be ready again to withstand greater strain.
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