Monthly Archive: January 2012

What is iron?

Iron is an element that is important for the transfer of oxygen in our blood. It’s also important for regulated cell growth and differentiation. When you have low iron your body has a tougher time of transported oxygen to your muscles, therefore causing fatigue and lowering your immune system. Low iron is one of the causes of anemia.

What is anemia?

Anemia is caused when some issues arises with red blood cells that doesn’t allow them to transport oxygen efficiently. This can be caused by low levels of iron, folate or B12. There are many other causes of anemia that can be spontaneous or genetic, but for the purpose of this article we’ll focus on iron. With iron deficiency anemia the body makes fewer and/or smaller red blood cells. Iron deficiency is the most common cause of anemia.

How do you get iron deficient?

-You lose more iron/red blood cells than your body can make up for

-You are bleeding (this is why “period week” pills in birth control have iron in them)

-You’re not eating enough iron

-Your body is not absorbing the iron

-Your body has an increased need for iron (pregnant/breast feeding)

What are some symptoms of iron deficiency?

When you’re low in iron you will be grumpy, irritable, unable to concentrate, and fatigue easily. Some clinical signs include paleness, brittle nails, your nail beds will be unusually blue, shortness of breath and light headed when standing too fast.

Where can I get iron from?

There are supplements for those who at risk of low iron (heavy menstral periods, vegetarians and vegans, etc). Some natural sources are listed below…

-Red meat

-Egg yolks

-Dark, leafy greens

-Dried fruit

-Iron fortified cereal

-Mollusks

-Turkey or chicken

-Beans, lentils, chick peas

-Liver

-Artichokes

If  you feel that you may be low in iron, consult your family physician. In rare cases there may be underlying causes affecting your bodies ability to absorb iron (Celiacs, Chrohns, or other debilitating diseases).

What is insulin?

Insulin is a hormone that is released whenever glucose is detected in your blood stream. It’s released in order to pull this glucose from your blood stream and bring it into cells to use as energy. Whatever isn’t used is stored in the liver, fat (adipose tissues) and muscle in the form of glucagon. Insulin is considered an “anabolic” hormone, meaning that its release leads to a “build up.” (i.e. – anabolic steroids BUILD muscle, get it?) In insulins case, it helps to bring amino acids (protein) to the muscles, and stores excess glucose as glucagon in the systems mentioned above.

Isn’t that bad?

No way! Too much glucose in the blood is actually toxic. There’s also some research that supports the idea that insulin in the brain promotes learning/cognitive function. Insulin is necessary for our survival.

What is an insulin “spike”?

An insulin “spike” is just when there is an increased level of insulin in your blood stream. There is always insulin in your blood (called “basal insulin”), and this level will rise and fall throughout the day. This can be in response to a meal that is filled with glucose, from exercise, etc.

Glycemic Index

We’ve all seen the commercials about the glycemic index. It’s an index that ranks food based on the amount of simple sugars in them. The higher the glycemic index, the more simple sugars in the blood stream, the more insulin, the more amino acids taken up by muscle (also stops the break down of amino acids in muscle), the more energy in each cell. Sounds great, right?

Why is it considered bad, then?

Just look at what insulin does AFTER it gives energy to the cells. Say you eat something high on the glycemic index while sitting on the couch. Insulin takes the simple sugars to your cells, looking to refuel them…but they’ve been refueled. All you’ve done that day is lounge around and watch Netflix. Next stop? Liver. Fat. Insulin converts the glucose to glucagon and stores that away on your waist line, thighs, hips, etc.

So why have an insulin spike?

Some body builders swear by insulin spikes, and given its ability to give energy to muscles that makes sense. If you just finished a 10 mile run but you have to go to work afterwards for 8 hours it makes total sense to eat something with glucose in it to replenish the energy in each cell, right? (See: protein shakes after workouts, running in the morning and lifting at night, etc.) That’s how it’s used. Since it also prevents amino acids from being broken down (read: proteins/muscle breaking down) it’s great for body builders in muscle gains.

So it’s chill to chug a soda before working out?

It’s not that simple. Think of the adages you read on Tumblr, like “Abs are 80% diet, 20% exercise” or “500 calories of chocolate =/= 500 calories of veggies.” Soda, highly processes carbs, etc. have a lot of other nutrients (or lack of nutrients) in them that can interfere with giving you energy. This is why a lot of people trying to lose weight are told to eat whole grains, veggies, lean protein, etc.

The deal with whole grains/whole wheat/etc.

Why stay away from “white” products, and what does it have to do with insulin? Since many whole grains have more fiber in them they slow down the release of glucose into the blood. They’re also generally complex carbohydrates (complex sugars) which means it takes longer to break them down than simple carbohydrates. This is why they keep you fuller longer than simple sugars. And, in the same vein, since the glucose from them enters your bloodstream slower it causes a gradual, level rise in insulin vs. the quick spike simple sugars are said to give.

Like all food and nutrition, insulin “spikes” can be either a great source of energy or a quick way of gaining fat. Eat a diet mostly composed of unprocessed, whole foods that give you energy and make you feel great. The rest will fall into place!