Include iron-rich foods in your diet to increase your haemoglobin level

* I am a woman in my late 30s and have donated blood over the last few years.

When I went last week they told me my haemoglobin was below the minimum level. They suggested I see my GP. I have been feeling tired recently and wonder if I might have an iron deficiency?

>>There are minimum guidelines for haemoglobin levels for blood donors and the Irish Blood Transfusion Services implemented the EU regulation at the end of September 2013. For women the haemoglobin level must be greater than or equal to 12.5g/dl.

Anaemia is caused by a reduction of haemoglobin in the blood. Haemoglobin transports oxygen around the body and every day millions of red cells are produced in the bone marrow and released into the blood stream. To keep up the supply of red cells and haemoglobin the body needs to have enough iron.

The commonest reasons for not having enough iron are because you are losing blood (especially women who have heavy periods) or because there is a shortage of iron in your diet, though there are many other possible causes. You may experience shortness of breath during exertion or look pale.

Make an appointment with your GP to check for the underlying cause. Before your visit, it might be useful to complete a diet diary and bring this with you to your appointment.

In the meantime, here are some iron-rich foods to consider including in your diet:

* Meat — particularly red meat, but there is iron in all meat, for example, chicken and pork and oily fish such as mackerel, salmon and tuna.

* Dark green leafy vegetables such as broccoli, spinach and cabbage.

* Breakfast cereals fortified with iron.

* Beans and pulses.

* Wholegrain bread.

* Include eggs in your diet.

* Try to limit your intake of tea and coffee as they can make it harder for your body to absorb iron.

Your GP will advise if supplements are necessary.

* My sister, who is in her 40s, was diagnosed recently with gallstones, although she didn’t have any symptoms other than high cholesterol. Her GP will monitor her, particularly if she develops any symptoms that might require surgery. Should I have my cholesterol checked?

>>Gallstones are small stones that form in the gallbladder. They are three types of stones, one of which is made from cholesterol. It is thought that if the levels of cholesterol in bile are too high, the excess cholesterol turns into stones.

Gallstones are very common and women are affected twice as often as men. Other risks of developing gallstones are pregnancy, overweight or obese or aged 40 or over. In the majority of cases gallstones do not cause any symptoms. If this changes and you begin to suffer from abdominal pain then surgery may be necessary.

Make an appointment with your GP to have a fasting cholesterol test.

Given your sister’s medical history, it is important to mention this to your GP. Cholesterol is a fatty substance that is made by a number of cells in your body with the liver making about a quarter of the total. It is carried around the body by proteins in your blood. There are two main types of cholesterol:

* Low-density lipoprotein (LDL) carries cholesterol from your liver to other cells and is known as ‘bad cholesterol’. It is called the bad cholesterol because it sticks to the walls of your arteries, causing them to narrow.

* High-density lipoprotein (HDL) carries cholesterol from the cells back to the liver where it is broken down and is known as ‘good cholesterol’.

There are a number of reasons for high cholesterol and following some of the below lifestyle changes may help:

* An unhealthy diet, reduce the amount of saturated fat by eating lean meat and reduce meat products such as sausages and readymade meat pies.

* Chose low-fat dairy products, low-fat spreads and use healthy ways of cooking, such as grilling or oven-baking instead of frying.

* Reduce the amount of salt in your diet.

* If you are overweight, lose weight.

* If you are a smoker, stop.

* Reduce alcohol.

* Take regular exercise.

Once the result from the fasting test is available, your GP will be able to advise you.

Dr Bernadette Carr is Medical Director, Vhi Healthcare For more information visit www.vhi.ie or lo-call 1890 444 444