A Silent Killer
I’ve got 3 things for you today: some insight on a silent killer, some tips that will empower you, and a quick request.
The silent killer is having too much iron in your body. Imagine what too much iron could do to your water pipes. Now imagine how that same fiery iron could really make your blood and organs boil and eventually turn rusty. When I was diagnosed with having this iron overload condition several years ago, I dubbed myself Rusty Robinson. A little humor lightens the uncertainty of what lies ahead, right?
I soon learned this condition was called hereditary hemochromatosis. This is a genetic condition in which people absorb too much iron from their diet. This occurs because the body believes that it does not have enough iron. For those of us lucky enough to have inherited these genes, we continue to store more iron than the average Joe. Our bodies are quite clever and will find places to hide this excess iron. Over time our bodies become rich in iron. This increased iron absorption can lead to iron overload.
And iron overload HURTS. Body pain and fatigue are too of the most common symptoms associated with this condition. You hurt all over or sometimes in a specific location such as knees, back, or hands. You feel exhausted because having too much iron is toxic to your body. But you look healthy so most people don’t fully understand how you can feel so bad. Pain and fatigue are common in many other conditions, which is why this can be difficult to spot in its early stages. Over time, hemochromatosis can progress to organ damage, liver cancer, diabetes, or arthritis. Fortunately, with early detection and treatment, you can prevent these more serious conditions.
Ferritin level and transferrin saturation blood tests are the best way to check. If these levels were high, then a genetic lab panel to check for the hemochromatosis gene would be next in line. Ferritin is a protein found inside cells that stores iron for later use. Transferrin saturation tells you how much iron is bound to ferritin. The higher the amount of iron levels in your body, the higher your transferrin saturation would be.
Now, let’s move on to taking positive action steps.
It is important to consider where your iron is coming from – is it Heme iron or Non Heme Iron? Heme iron comes from animal proteins in our diet, such as meat, poultry, seafood and fish. Non-heme iron is found in plant-based foods such as grains, beans, vegetables, nuts/seeds, eggs and milk/dairy products.
Calcium helps to BLOCK both heme and non-heme iron from being absorbed in your body. Some good choices to eat with meals include dairy products, bok choy, and broccoli1.
Phytates are found in plants and bind to iron to make it less available in your body. Brazil nuts, brown rice, oats, and walnuts are all good choices.
Polyphenol-rich foods, such as black/green tea, coffee, chocolate, berries, nuts/seeds, legumes and grains help to BLOCK iron absorption.
Vitamin C will INCREASE iron absorption in our bodies, such as citrus, peppers, kiwi, brussel sprouts, and tomatoes.
Beta-carotene foods are best eaten AWAY from iron rich foods. Some examples of beta-carotene containing foods are carrots, turnip greens, kale, collards, and sweet potatoes.
I did say I had a small request. And I do. It’s simple. Please share this information with your friends and family, especially blood relatives. If you have this condition, those you love may have it as well. Awareness and early detection are key to living your best rust-free life possible.
Have questions? Schedule a Free 15-min Meet & Greet to chat.
References:
Cook J, Dassenko S, Whittaker P. “Calcium supplementation: effect on iron absorption.” The American Journal of Clinical Nutrition 53, no. 1 (1991): 106-111. PMID: 1984334.
Katsarou MS, Papasavva M, Latsi R, Drakoulis N. “Hemochromatosis: Hereditary hemochromatosis and HFE gene.” Vitamins and Hormones”. 2019: 110-201-222. PMID 30798813.
Samman S, Sandstrom B, Toft M, Bukhave K, Jensen M, Sorensen S, Hansen M. “Green tea or rosemary extract added to foods reduces non heme-iron absorption.” The American Journal of Clinical Nutrition 73, no. 3 (2001): 607-612. PMID: 11237939.\
Tuntipopipat, Siriporn, Zeder C, Siriprapa P, Charoenkiatkul S. “Inhibitory effects of spices and herbs on iron availability.” Int J Food Sci Nutr. 2009;60 Suppl 1:43-55. PMID: 18651292.
Uauy, R, Hertrampf E, Reddy M. “Iron fortification of foods: overcoming technical and practical barriers.” J Nutr. 2002 Apr;132(4 Suppl):849S-52S. PMID: 11925495.
Zhou JR, Erdman JW Jr. “Phytic acid in health and disease.” Crit Rev Food Sci Nutr. 1995 Nov;35(6):495-508. PMID: 8777015.
