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Getting through the HSC - one bite at a time
October 2008
Up to a third of female students may be suffering from low iron status and exhibiting the classic symptoms of poor concentration, short attention span, tiredness and memory loss. Sobering news when over 198,000 Year 12 students are about to embark on the most important exams of their life.
A recent study at the University of Sydney found that 36 percent of female students exhibited iron stores below normal levels. Lead researcher, Associate Professor Samir Samman reported these findings are a public health concern; “It is quite alarming that in a country like Australia, where there is an adequate food supply we still see this severity of nutrient deficiency.”
These findings are in line with results from a decade ago where Perth researchers found similar results suggesting that iron deficiency is an ongoing problem.
Leading dietitian Susie Burrell agrees that low iron levels, especially in young women is a significant issue that can affect students exam success.
“In my clinical practice I regularly see teenage girls presenting with iron deficiency – their symptoms of low energy and constant fatigue really impacting on their lifestyle. If parents notice their daughters having difficulty concentrating, or complaining of tiredness and forgetfulness, it may be a sign she is low in iron,” she said.
She recommends that one way parents can help their teens get the iron they need to get through this demanding time is to encourage them to take a break from their studies and make it a priority to sit down and enjoy family meals every night.
“Family meal times not only create a perfect opportunity to enjoy iron-rich meals they also have an added benefit of creating a caring, nurturing environment which helps to support your teens during this stressful time,” she added.
Studies have shown that adolescents who sit down to regular family meals at least 3-4 times a week have not only improved nutritional intakes but better school performances and coping skills .
Susie explained that; “Teenage girls and young women are particularly prone to iron deficiency as they lose iron in their blood through menstruation; need extra iron for growth; have extremely busy lifestyles meaning they often eat ; eat quick meals on the run; and often do not eat enough of the key foods which are rich in well absorbed iron.”
She advises that the key to getting enough iron is to eat a combination of foods rich in well-absorbed iron such as red meat, chicken and fish, with red meat being the richest source.
“Women, teenagers in particular often forget that they need to eat lean red meat 3-4 times a week to give their body the opportunity to absorb the amount of iron their body needs to be at its best,” she said.
References:
1. Samman S (2008) Nutritional status of young Australian women
2. Rangan A et al (1998) ‘Iron status and non specific symptoms of female students’ Journal of American College of Nutrition, 17(4):351-5
3. Taveras, E.M, Rifas-Shiman, S.L, Berkey, C.S, Rockett, H.R.H, Field, A.E, Frazier, L.A, Colditz, G.A, Gillman, M.W (2005) Family dinner and adolescent overweight. Obesity Research Vol 13 No 5 pp 900-906