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I’m iron deficient. Which supplements will work best for me and how should I take them?

<p><em><a href="https://theconversation.com/profiles/alannah-mckay-1548258">Alannah McKay</a>, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a></em></p> <p>Iron deficiency is common and can be debilitating. It mainly affects women. One in three premenopausal women <a href="https://static1.squarespace.com/static/57bfc0498419c24a01318ae2/t/607fc2e06ace2f22d5ca9a43/1618985699483/20210421+-+IDC+-+economic+impact+of+iron+deficiency+-+FINAL.pdf">are low in iron</a> compared to just 5% of Australian men. Iron deficiency particularly affects teenage girls, women who do a lot of exercise and those who are pregnant.</p> <p>The <a href="https://pubmed.ncbi.nlm.nih.gov/11160590/">body needs iron</a> to make new red blood cells, and to support energy production, the immune system and cognitive function. If you’re low, you may experience a range of symptoms including fatigue, weakness, shortness of breath, headache, irregular heartbeat and reduced concentration.</p> <p>If a blood test shows you’re iron deficient, your doctor may recommend you start taking an oral iron supplement. But should you take a tablet or a liquid? With food or not? And when is the best time of day?</p> <p>Here are some tips to help you work out how, when and what iron supplement to take.</p> <h2>How do I pick the right iron supplement?</h2> <p>The iron in your body is called “elemental iron”. Choosing the right oral supplement and dose will depend on how much elemental iron it has – your doctor will advise exactly how much you need.</p> <p>The sweet spot is between <a href="https://www.sciencedirect.com/science/article/pii/S0098299720300364?via%3Dihub">60-120 mg of elemental iron</a>. Any less and the supplement won’t be effective in topping up your iron levels. Any higher and you risk gastrointestinal symptoms such as diarrhoea, cramping and stomach pain.</p> <p>In Australia, iron salts are the most common oral supplements because they are cheap, effective and come in different delivery methods (tablets, capsules, liquid formulas). <a href="https://www.ncbi.nlm.nih.gov/books/NBK557376/">The iron salts</a> you are most likely to find in your local chemist are ferrous sulfate (~20% elemental iron), ferrous gluconate (~12%) and ferrous fumarate (~33%).</p> <p>These formulations <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3867244/">all work similarly</a>, so your choice should come down to dose and cost.</p> <p>Many multivitamins may look like an iron supplement, but it’s important to note they usually have too little iron – usually less than 20 mg – to correct an iron deficiency.</p> <h2>Should I take tablets or liquid formulas?</h2> <p>Iron contained within a tablet is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3867244/">just as well absorbed</a> as iron found in a liquid supplement. Choosing the right one usually comes down to personal preference.</p> <p>The main difference is that liquid formulas tend to contain less iron than tablets. That means you might need to take more of the product to get the right dose, so using a liquid supplement could work out to be more expensive in the long term.</p> <h2>What should I eat with my iron supplement?</h2> <p>Research <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/ajh.26987">has shown</a> you will absorb more of the iron in your supplement if you take it on an empty stomach. But this can cause more gastrointestinal issues, so might not be practical for everyone.</p> <p>If you do take your supplement with meals, it’s important to think about what types of food will boost – rather than limit – iron absorption. For example, taking the supplement alongside vitamin C improves your body’s ability to absorb it.</p> <p>Some supplements already contain vitamin C. Otherwise you could take the supplement along with a glass of orange juice, or other <a href="https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/">vitamin C-rich foods</a>.</p> <p>On the other hand, tea, coffee and calcium all <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/ajh.26987">decrease the body’s ability to absorb iron</a>. So you should try to limit these close to the time you take your supplement.</p> <h2>Should I take my supplement in the morning or evening?</h2> <p>The best time of day to take your supplement is in the morning. The body can <a href="https://journals.lww.com/acsm-msse/fulltext/2019/10000/the_impact_of_morning_versus_afternoon_exercise_on.20.aspx">absorb significantly more</a> iron earlier in the day, when concentrations of hepcidin (the main hormone that regulates iron) are at their lowest.</p> <p>Exercise also affects the hormone that regulates iron. That means taking your iron supplement after exercising can <a href="https://journals.humankinetics.com/view/journals/ijsnem/32/5/article-p359.xml">limit your ability to absorb it</a>. Taking your supplement in the hours following exercise will mean significantly poorer absorption, especially if you take it between two and five hours after you stop.</p> <p><a href="https://journals.lww.com/acsm-msse/fulltext/2024/01000/iron_absorption_in_highly_trained_male_runners_.14.aspx">Our research</a> has shown if you exercise every day, the best time to take your supplement is in the morning before training, or immediately after (within 30 minutes).</p> <h2>My supplements are upsetting my stomach. What should I do?</h2> <p>If you experience gastrointestinal side effects such as diarrhoea or cramps when you take iron supplements, you may want to consider taking your supplement every second day, rather than daily.</p> <p>Taking a supplement every day is still the fastest way to restore your iron levels. But a recent study <a href="https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(23)00463-7/fulltext#%20">has shown</a> taking the same total dose can be just as effective when it’s taken on alternate days. For example, taking a supplement every day for three months works as well as every second day for six months. This results in fewer side effects.</p> <p>Oral iron supplements can be a cheap and easy way to correct an iron deficiency. But ensuring you are taking the right product, under the right conditions, is crucial for their success.</p> <p>It’s also important to check your iron levels prior to commencing iron supplementation and do so only under medical advice. In large amounts, <a href="https://www.ncbi.nlm.nih.gov/books/NBK430862/">iron can be toxic</a>, so you don’t want to be consuming additional iron if your body doesn’t need it.</p> <p>If you think you may be low on iron, talk to your GP to find out your best options.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/235315/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/alannah-mckay-1548258">Alannah McKay</a>, Postdoctoral Research Fellow, Sports Nutrition, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/im-iron-deficient-which-supplements-will-work-best-for-me-and-how-should-i-take-them-235315">original article</a>.</em></p>

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"Matthew would enjoy the humour of it": Ironic detail spotted in Friends tribute

<p>While many fans of the long-running sitcom <em>Friends</em> are in mourning over the <a href="https://www.oversixty.com.au/health/caring/you-were-loved-tributes-flow-over-tragic-passing-of-matthew-perry" target="_blank" rel="noopener">sudden death</a> of Matthew Perry, others have delighted in an ironic detail surrounding the Friends apartment in New York. </p> <p>Since the announcement of Perry's death on Sunday, thousands of fans of the show has flocked to the apartment building in New York City's West Village, where the external shots of the gang's apartment was filmed, to pay their respects. </p> <p>While the sitcom, which ran for ten years from 1994, was actually filmed in Los Angeles, the Bedford Street address was used for the external shots of the New York-based show, with the humble apartment being home to each of the cast members during the show. </p> <p>Fans of the show have left notes, flowers, Central Perk memorabilia, and other sentimental items to pay tribute to the late actor. </p> <p>However, one eagle-eyed fan spotted a quirky detail hovering around the building, as Perry's death coincided with Halloween. </p> <p><iframe style="border: none; overflow: hidden;" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FKidspotAustralia%2Fposts%2Fpfbid02xSVyrpRthTeLeBNqtvHKWUB36us5bVB5vKCW1R9DYgF66kBWqnsSYarY2kDFfCT3l&show_text=true&width=500" width="500" height="581" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen"></iframe></p> <p>Part of the building's Halloween decorations included a large ghost hovering near the iconic apartment, with many quick to point out the hilarious irony of the figure floating above the makeshift memorial. </p> <p>“That Halloween ghost is kinda fitting for the photo/mood and I think Matthew would enjoy the humour of it,” fan Holly astutely pointed out, sharing photos of the ghost on Facebook.  </p> <p>The ironic decorations emerged shortly after Perry's <em>Friends</em> co-stars have <a href="https://oversixty.com.au/health/caring/so-utterly-devastated-friends-cast-break-silence" target="_blank" rel="noopener">broken their silence</a> over his sudden death in a group statement to People magazine. </p> <p>Jennifer Aniston, Courteney Cox, Lisa Kudrow, Matt LeBlanc and David Schwimmer said on Tuesday, "We are all so utterly devastated by the loss of Matthew. We were more than just cast mates. We are a family."</p> <p> </p> <p> </p> <p>"There is so much to say, but right now we're going to take a moment to grieve and process this unfathomable loss."</p> <p style="box-sizing: border-box; margin-top: 0px; margin-bottom: 1rem;"><em>Image credits: Facebook / Kidspot</em></p> <div id="fuse-injected-22953829264-1" class="fuse-slot-dynamic publift-video-ad" style="box-sizing: border-box; padding-top: 24px; padding-bottom: 24px; display: flex; justify-content: center;" data-fuse="22953829264" data-fuse-injected-at="1698722632652" data-fuse-code="fuse-slot-22953829264-1" data-fuse-zone-instance="zone-instance-22953829264-1" data-fuse-slot="fuse-slot-22953829264-1" data-fuse-processed-at="1440"> <div id="fuse-slot-22953829264-1" class="fuse-slot" style="box-sizing: border-box; max-width: inherit; max-height: inherit;"></div> <div id="bb-iawr-over60au-1692594483990158" class="bb_iawr" style="box-sizing: border-box; position: relative; overflow: hidden; font-family: arial, helvetica, sans-serif; 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top: 0px; left: 0px; width: 54px; height: 54px; display: grid; align-content: center; justify-content: center; transition: transform 0.2s ease-in-out 0s, opacity 0.2s ease-in-out 0s, transform 0.2s ease-in-out 0s; opacity: 0;"> <div style="text-shadow: 0px calc(var(--font-size) / 12.5) 0px rgba(0, 0, 0, 0.25); min-height: 12px; height: var(--icon-height); line-height: var(--icon-height); min-width: var(--icon-height); display: inline-flex; justify-content: center;"> </div> </div> </div> </div> <div class="start-time svelte-fllze1" style="text-shadow: 0px calc(var(--font-size) / 12.5) 0px rgba(0, 0, 0, 0.25); top: calc(8px + var(--size-big-button)); position: absolute; left: 27px; transform: translate(-50%); background-color: var(--bg-color-pane); padding: 8px 16px; border-radius: 32px; font-size: 0.8em; margin-top: var(--margin-size); margin-left: 2px;" data-cy="start-screen-duration">01:31</div> </div> </div> </div> <div class="center-area svelte-10zo7b2" style="text-shadow: 0px calc(var(--font-size) / 12.5) 0px rgba(0, 0, 0, 0.25); flex-grow: 1;"> </div> </div> <div class="chrome-bottom-shadow svelte-10zo7b2" style="text-shadow: 0px calc(var(--font-size) / 12.5) 0px rgba(0, 0, 0, 0.25); transition: opacity 0.15s ease-in-out 0s; opacity: 0; position: absolute; inset: 0px;"> </div> </div> <div class="bb-layer bb-context-layer" style="box-sizing: border-box; margin: 0px; position: absolute; top: 0px; left: 0px; width: 730px; height: 411px; overflow: hidden; border-radius: 10px; pointer-events: none !important;"> <p style="box-sizing: border-box; margin-top: 0px; margin-bottom: 1rem;">"For now, our thoughts and our love are with Matty's family, his friends, and everyone who loved him around the world."</p> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div>

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6 signs you’re low in iron

<p>Feeling constantly tired, looking pale and having heart palpitations? Well you could be one of the two billion people thought to suffer from some degree of iron deficiency.</p> <p>Low iron is the most common and widespread nutritional disorder in the world, and is the only nutrient deficiency that is significantly prevalent in the western world, according to the World Health Organization.  </p> <p>Here's how to know, and what to do if you tick all the low iron boxes</p> <p><strong>1. You suffer from fatigue (aka feel tired ALL of the time)</strong></p> <p>The body uses iron to make haemoglobin, the substance in red blood cells that transports oxygen around the body. When you don't have enough healthy red blood cells, you start to feel pretty exhausted. </p> <p><strong>2. You seem to get out of breath easily – even if you’re fit</strong></p> <p>When the body is not efficiently transporting oxygen to the lungs, you can feel breathlessness after minimal exertion. Low iron levels can also cause your endurance to suffer too.</p> <p><strong>3. You look pale and washed out</strong></p> <p>In addition to looking pale, if the inside of your lips, your gums, and the inside of your bottom eyelids are less red than usual, low iron may be the reason behind this. </p> <p><strong>4. You get sick often</strong></p> <p>Ever felt like you’re fighting an endless cold? Research has shown iron deficiency can affect the immune system, making you more likely to pick up infections and viruses.</p> <p><strong>5. You experience heart palpitations</strong></p> <p>Your heart may feel like it's pounding, fluttering or beating irregularly, often for just a few seconds or minutes. </p> <p><strong>6. You get unusual cravings for non-food substances such as dirt, ice, paint, or clay</strong></p> <p>Yes, this does sound very strange, but it's a real symptom that can occur when your body is low in iron – it's called pica. </p> <p><em>Image credits: Getty Images</em></p>

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10 ways you’re doing your ironing wrong

<p>Some people like ironing, stopping at nothing but pressing their underwear. These individuals usually love their Sunday ritual of tackling four piles of laundry with a cup of tea and a midday movie for company.</p> <p>There’s even a group of extreme ironing enthusiasts, who’ve combined their love for action sports with the satisfaction of a well-pressed shirt. They swear by its meditative qualities: the repetitive movement; the hiss of the steam; the elimination of creases, one by one.</p> <p>Then there’s the rest of the population, who’ll do everything they can to avoid it: from only buying wrinkle-free fabrics to hanging garments in the bathroom for the shower steam to work its magic. They don’t call it a “chore” for nothing, people.</p> <p>Unfortunately, life thrusts at us many occasions that require whatever we’re wearing to receive a good press. Whichever camp you fall in – seasoned or sporadic – you’re poised to benefit from these practical tips.</p> <p><strong>1. Over-drying your clothes</strong></p> <p>Having them hang for too long, frying in the sun or on the heater, can over-dry clothes, leaving them stiff as cardboard and crispy in texture. They become difficult to reshape and harder to iron. Also, be wary of how long they’re in the dryer, especially if you don’t have one of the more advanced “moisture-sensing” models.</p> <p><strong>2. Not shaking clothes out</strong></p> <p>As you’re taking your clothes off the line and out of the dryer, don’t forget to shake them out. This smooths seams and pleats, making them easier to iron later down the line.</p> <p><strong>3. Not protecting delicates</strong></p> <p>Placing a hot iron directly on sensitive fabrics can ruin garments, branding them with an unsightly singed and shiny mark. Protect them by ironing fabrics inside-out and with a pressing cloth as a buffer. A handkerchief or napkin will do.</p> <p><strong>4. Not misting clothes</strong></p> <p>This makes creases easier to eliminate. Many irons have an in-built spray function so you can lightly mist your clothes at the touch of a button. Alternatively, keep a water spray bottle handy.</p> <p><strong>5. Not using a starch spray</strong></p> <p>Starch sprays can speed up ironing and leave your clothes looking extra pristine – if you use them correctly. Spray the area right before you iron and leave it to penetrate for a few seconds. This will also save your iron’s base plate from a build-up of product residue. (You can make your own starch spray by dissolving one tablespoon of corn-flour in two cups of water.)</p> <p><strong>6. Not adjusting the temperature</strong></p> <p>If you have a large pile to tackle, start with your lightest silk, synthetic and delicate fabrics, as these need to be ironed on lower temperatures. Then, as your iron begins to heat up, iron your woollens on medium heat, and then cottons and linens that require a higher heat. Always let the iron sit for a few minutes after you adjust the temperature setting. Want to cut your ironing time in half? Place a sheet of aluminium foil underneath the ironing board cover. The reflected heat from the foil means you don’t have to flip over the garment and iron the other side.</p> <p><strong>7. Not paying attention to the form of the garment</strong></p> <p>For shirts, start with the sleeves (cuffs always open) and lay the collar flat (even though that’s not how you usually wear it), then let the shirt hang for a few minutes before putting it on. For trousers, iron along the main crease, stopping six inches below the waist, then hang by the waistband. And always iron skirts from the top down, unless there’s a flounce or flare, in which case, start from the bottom and work up. If you’re having to iron pleats, start from the bottom, working from the inside of the pleat to the outside. Then set it with a shot of steam.</p> <p><strong>8. Using circular strokes</strong></p> <p>Ironing in circles stretches the fabric. Always iron lengthwise.</p> <p><strong>9. Making a mess of sheets</strong></p> <p>Is there anything more annoying than ironing sheets, tablecloths and curtains? The trick is to set up two chairs next to the ironing board. Fold the piece onto the chairs as you work on it. You could also iron them on a tabletop you’re not too precious about, provided you protect the surface with a bath towel.</p> <p><strong>10. Not hanging up or folding as soon as you’re done</strong></p> <p>But make sure you wait five minutes before putting them on. You need to let the press set, otherwise you’ll be undoing all your hard work.</p> <p>Do you have any ironing secrets to share with us? Let us know in the comments below.</p> <p><em>Written by Kathleen Lee-Jo. First appeared on <a href="http://www.domain.com.au/" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">Domain.com.au</span></strong></a>.</em></p> <p><em>Image: Getty</em></p> <p><strong>Related links:</strong></p> <p><a href="../lifestyle/home-garden/2016/06/best-way-to-fold-fitted-sheet-video/"><strong><em><span style="text-decoration: underline;">Best way to fold fitted sheet</span></em></strong></a></p> <p><a href="../lifestyle/home-garden/2016/06/5-foods-you-should-never-reheat/"><em><strong><span style="text-decoration: underline;">5 foods you should never reheat</span></strong></em></a></p> <p><a href="../lifestyle/home-garden/2016/06/the-secret-to-keeping-your-whites-white/"><em><strong><span style="text-decoration: underline;">The secret to keeping your whites white</span></strong></em></a></p>

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Low iron is a health risk made worse by COVID

<p>“Beauty is an iron mine,” once remarked the Australian mining magnate, Gina Reinhart. She was talking about a precious resource, but iron is also profoundly <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464783/" target="_blank" rel="noopener">important to living organisms</a>: from bacteria and fungi, to mammals like us.</p> <p>Iron acts as a key to numerous metabolic functions within our bodies. But iron deficiency remains as <a href="https://cdn.who.int/media/docs/default-source/nutritionlibrary/focusing-on-anaemia_970a28fe-a055-4e63-b3ba-11be7b940b16.pdf?sfvrsn=9ab36bdb_6&amp;download=true" target="_blank" rel="noopener">one of the top global health risks</a> recognised by the World Health Organization (WHO).</p> <p>Iron deficiency has become the most prevalent micronutrient disorder worldwide, and COVID may be worsening the problem.</p> <h2>Iron is hard to get</h2> <p>The type of iron we mine is different from the “free-form” iron that can be used biologically. Free-form iron has a propensity to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842161/" target="_blank" rel="noopener">jump between two chemical states</a>, allowing it to bind to various molecules, and participate in all sorts of essential reactions within our bodies.</p> <p>But we see a different story again during food digestion. Inside our upper small intestine where iron is most effectively absorbed, free-form iron tends to bind to oxygen, other minerals and food components. This often results in rock-like, insoluble clumps (which are like the ones we mine!). These are too big to pass through or between our cells.</p> <p>This means that even when we consume enough iron, <a href="https://www.ncbi.nlm.nih.gov/books/NBK448204/#:%7E:text=Heme%20iron%2C%20derived%20from%20hemoglobin,and%20is%20less%20well%20absorbed." target="_blank" rel="noopener">typically only ~15–35% of it is absorbed</a>. It also means iron availability can be <a href="https://ift.onlinelibrary.wiley.com/doi/10.1111/1541-4337.12669" target="_blank" rel="noopener">improved, or inhibited</a> depending on how we eat it or what we eat it with.</p> <p>For example, heme iron from animal flesh has a <a href="https://omlc.org/spectra/hemoglobin/hemestruct/heme-struct.gif" target="_blank" rel="noopener">cage-like structure</a>, which carries the iron in a soluble form that prevents it from clumping during absorption. In many Western countries, heme iron only accounts for <a href="https://academic.oup.com/metallomics/article/3/2/103/6016197?login=true#219037456" target="_blank" rel="noopener">10% of the iron eaten, but two thirds</a> of the total iron absorbed.</p> <h2>More of us are at risk of deficiency</h2> <p>Getting sufficient iron sounds like simple maths: we want to add enough to our dietary intake to make up for the iron being lost from the body, such as through faeces, skin shedding, menstruation (for women) and sweat. But the two sides of the equation can change depending on who and where we are throughout our lifetime.</p> <p>Generally, iron deficiency occurs when our body’s stores of iron are depleted from not having consumed or absorbed enough iron to meet our needs.</p> <p>This can happen when people restrict their diets, such as for religious, social or medical reasons. Some people also have a tough time keeping up when their iron needs increase, such as <a href="https://www.nature.com/articles/s41430-019-0400-6" target="_blank" rel="noopener">pregnant women</a> and <a href="https://academic.oup.com/ajcn/article/106/suppl_6/1681S/4823199" target="_blank" rel="noopener">growing children</a>.</p> <p>But iron deficiency can also happen when the body has enough iron, <a href="https://onlinelibrary.wiley.com/doi/10.1111/bjh.12311" target="_blank" rel="noopener">but can’t effectively transport it into cells</a>. This is common in those with both acute and chronic infections, heart and autoimmune conditions, and cancers. In these cases, the underlying disease needs to be treated first, rather than improving iron intake.</p> <p>The table below summarises some common causes of iron deficiency. Sometimes multiple causes may occur simultaneously – for example, for many elite athletes (<a href="https://link.springer.com/article/10.1007/s00421-019-04157-y" target="_blank" rel="noopener">35% of women and 11% of men</a>), iron deficiency results from reduced absorption due to inflammation, on top of increased loss through sweat and breakdown of blood cells.</p> <h2>COVID hasn’t helped</h2> <p>The ongoing COVID epidemic has also introduced multiple risk factors for iron deficiency.</p> <p>We know severe infection with SARS-CoV-2 (the virus that causes COVID) may change the way some people <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8305218/" target="_blank" rel="noopener">metabolise iron</a>, leading to lower iron levels up to two months after infection. This <a href="https://onlinelibrary.wiley.com/doi/10.1002/jmv.26774" target="_blank" rel="noopener">contributes to symptoms</a> commonly reported after infection, such as fatigue and lethargy.</p> <p>Recovery from the pandemic itself has also exacerbated <a href="https://www.oecd.org/coronavirus/policy-responses/food-supply-chains-and-covid-19-impacts-and-policy-lessons-71b57aea/" target="_blank" rel="noopener">food supply issues</a>, as well as the <a href="https://blogs.worldbank.org/developmenttalk/global-income-inequality-and-covid-19-pandemic-three-charts" target="_blank" rel="noopener">rising global income inequality</a>.</p> <p>This means more people face barriers to food security – and the nutrient-dense foods that help boost our iron intake like red meat or leafy greens may be unavailable or unaffordable for them.</p> <h2>Before you pick up a pill</h2> <p>It may be tempting to pick up one of the many widely available iron supplements to attempt to boost your intake. However, we have to keep in mind that conventional iron supplementation is <a href="https://www.tandfonline.com/doi/full/10.1185/03007995.2012.761599" target="_blank" rel="noopener">associated with some negative side effects</a>.</p> <p>These include damage to our gut lining, nausea, diarrhoea and constipation. Iron supplementation has also been linked to changes in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400826/" target="_blank" rel="noopener">gut microbiome</a>, a critical determinant of health.</p> <p>The WHO has recommended <a href="https://cdn.who.int/media/docs/default-source/micronutrients/gff-part-1-en.pdf?sfvrsn=afc1c426_2" target="_blank" rel="noopener">two other approaches</a>: diet diversification and food fortification.</p> <p><a href="https://cdn.who.int/media/docs/default-source/anaemia/areacop-webinar---24-september-2020/areacop-webinar-nancyaburto-presentation.pdf?sfvrsn=7abd1427_4" target="_blank" rel="noopener">Diet diversification</a> is exactly as it sounds: having a diet with a variety of wholefoods such as fruits and vegetables, grains and legumes, meat, dairy, and nuts and seeds.</p> <p>This approach not only ensures sufficient levels of iron are found in the foods we eat, but also that they come with different forms or “vehicles” to improve absorption. This approach works <a href="https://apps.who.int/iris/bitstream/handle/10665/349086/WHO-EURO-2021-4007-43766-61591-eng.pdf?sequence=1&amp;isAllowed=y" target="_blank" rel="noopener">even with plant-based foods</a>.</p> <p>Food fortification, where iron is added to processed foods, is also a fairly safe yet accessible option due to its lower dose. In Australia, iron is commonly fortified in products such as bread, cereals and ready-to-drink mixes.</p> <p>It can be challenging to get the iron into our body and where it’s needed. But before turning to supplements, we must remind ourselves that food sources should always be first-in-line. In cases of diagnosed deficiencies, your healthcare professional will provide you with further information where supplements are necessary.</p> <p><strong>This article originally appeared on <a href="https://theconversation.com/low-iron-is-a-health-risk-made-worse-by-covid-how-to-get-more-without-reaching-for-supplements-185020" target="_blank" rel="noopener">The Conversation</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

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Why the "just one drink a day" excuse no longer cuts it

<p dir="ltr">According to a new study, those who have one standard drink a day are putting themselves at risk of permanent brain damage.</p> <p dir="ltr">The study of almost 21,000 people, published in the PLOS Medicine journal, found that consumption of seven or more units of alcohol per week is associated with higher iron levels in the brain.</p> <p dir="ltr">More iron in the brain is also linked to Alzheimer's and Parkinson's disease and is a potential mechanism for alcohol-related cognitive decline.</p> <p dir="ltr">The participants reported their own alcohol consumption, and their brains were scanned using magnetic resonance imaging (MRI).</p> <p dir="ltr">Of those participants, 7,000 of them also had MRIs on their livers imaged to see the levels of systemic iron.</p> <p dir="ltr">They were also required to complete a few tasks to assess their cognitive and motor function.</p> <p dir="ltr">The participants' average age was 55 years old and 48.6 per cent were female.</p> <p dir="ltr">Anya Topiwala of the University of Oxford, United Kingdom, and her colleagues found that alcohol consumption above seven units per week led to higher iron levels in basal ganglia - the part of the brain that helps with movement.</p> <p dir="ltr">“Markers of higher basal ganglia iron associated with slower executive function, lower fluid intelligence, and slower reaction times,” the study reported.</p> <p dir="ltr">“Iron accumulation in some brain regions was associated with worse cognitive function.”</p> <p dir="ltr">They concluded that moderate alcohol consumption is associated with higher iron levels in the brain.</p> <p dir="ltr"><em>Image: Shutterstock</em></p>

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Unlikely hack makes ironing a thing of the past

<p>Wishing you could find a way to make ironing a thing of the past?</p> <p>Well, you’re in luck. This clever grandma has come up with a genius hack for crease-free clothing – and best of all, there is no iron in sight.</p> <p>The savvy nan called Babs, also known as brunchwithbabs on Instagram, shared the hack on her page and she’s gone viral.</p> <p>The US-based grandmother who calls herself the “internet mom/grandma you didn’t know you needed” shares all kinds of advice on her page gaining her quite the following.</p> <p>Captioning the video showing how to remove creases from clothes without an iron, Babs writes:</p> <p>“Babs Hack *tip: high heat, works great on cotton and another option is throwing in a damp rag which also works like a charm.”</p> <p>In the footage, Babs asks viewers, ”Do you like to iron on a beautiful sunny day? Me neither.</p> <p>”Try ice cubes instead.”</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/Cdalnisloi4/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/Cdalnisloi4/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Babs (@brunchwithbabs)</a></p> </div> </blockquote> <p>“Four to five ice cubes right in,” she revealed, before adding that you should let the ice cubes do their magic for 10 to 15 minutes.</p> <p>At the end of the video, Babs can be seen removing the dresses and showing they are wrinkle-free.</p> <p>The video has been viewed more than 50,000 times and her fans are impressed. Let us know if you've tried this genius hack.</p>

Home Hints & Tips

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Move over, Iron Chef, this metallic cook has just learned how to taste

<p>In an episode of <em>Futurama</em>, robot Bender wants to be a chef, but has to overcome the not inconsiderable hurdle of being incapable of taste. It was beautiful.</p> <p>Move over, Bender. A new robot has not only been programmed to taste, it has been trained to taste food at different stages of the cooking process to check for seasoning. Researchers from the University of Cambridge, UK, working with domestic appliances manufacturer Beko, hope the new robot will be useful in the development of automated food preparation.</p> <p>It’s a cliché of cooking that you must “taste as you go”. But tasting isn’t as simple as it may seem. There are different stages of the chewing process in which the release of saliva and digestive enzymes change our perception of flavour while chewing.</p> <p>The robot chef had already mastered the <a href="https://www.cam.ac.uk/research/news/a-good-egg-robot-chef-trained-to-make-omelettes" target="_blank" rel="noreferrer noopener">omelette</a> based on human tasters’ feedback. Now, results <a href="https://dx.doi.org/10.3389/frobt.2022.886074" target="_blank" rel="noreferrer noopener">published</a> in the <em>Frontiers in Robotics & AI</em> journal show the robot tasting nine different variations of scrambled eggs and tomatoes at three different stages of the chewing process to produce a “taste map”.</p> <p>Using machine-learning algorithms and the “taste as you go” approach, the robot was able to quickly and accurately judge the saltiness of the simple scrambled egg dish. The new method was a significant improvement over other tasting tech based on only a single sample.</p> <p>Saltiness was measured by a conductance probe attached to the robot’s arm. They prepared the dish, varying the number of tomatoes and amount of salt. “Chewed” food was passed through a blender, then tested for saltiness again.</p> <figure class="wp-block-video"><video src="../wp-content/uploads/2022/05/Unchewed-sampling-short.mp4" controls="controls" width="300" height="150"></video><figcaption>This robot ‘chef’ is learning to be a better cook by ‘tasting’ the saltiness of a simple dish of eggs and tomatoes at different stages of the cooking process, imitating a similar process in humans. Credit: Bio-Inspired Robotics Laboratory, University of Cambridge.</figcaption></figure> <p>“Most home cooks will be familiar with the concept of tasting as you go – checking a dish throughout the cooking process to check whether the balance of flavours is right,” said lead author Grzegorz Sochacki from the University of Cambridge’s Department of Engineering. “If robots are to be used for certain aspects of food preparation, it’s important that they are able to ‘taste’ what they’re cooking.”</p> <p>The new approach aims to mimic the continuous feedback provided to the human brain in the process of chewing, says Dr Arsen Abdulali, also from Cambridge’s Department of Engineering. “Current methods of electronic testing only take a single snapshot from a homogenised sample, so we wanted to replicate a more realistic process of chewing and tasting in a robotic system, which should result in a tastier end product.”</p> <p>“When a robot is learning how to cook, like any other cook, it needs indications of how well it did,” said Abdulali. “We want the robots to understand the concept of taste, which will make them better cooks. In our experiment, the robot can ‘see’ the difference in the food as it’s chewed, which improves its ability to taste.”</p> <p> “We believe that the development of robotic chefs will play a major role in busy households and assisted living homes in the future,” said senior Beko scientist Dr Muhammad W. Chugtai. “This result is a leap forward in robotic cooking, and by using machine and deep-learning algorithms, mastication will help robot chefs adjust taste for different dishes and users.” Next on the menu will be training robots to improve and expand the tasting abilities to oily or sweet food, for example. Sounds pretty sweet.</p> <p><!-- Start of tracking content syndication. Please do not remove this section as it allows us to keep track of republished articles --></p> <p><img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=190155&title=Move+over%2C+Iron+Chef%2C+this+metallic+cook+has+just+learned+how+to+taste" width="1" height="1" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /></p> <p><!-- End of tracking content syndication --></p> <div id="contributors"> <p><em><a href="https://cosmosmagazine.com/technology/robot-machine-learning-taste/" target="_blank" rel="noopener">This article</a> was originally published on <a href="https://cosmosmagazine.com" target="_blank" rel="noopener">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/evrim-yazgin" target="_blank" rel="noopener">Evrim Yazgin</a>. Evrim Yazgin has a Bachelor of Science majoring in mathematical physics and a Master of Science in physics, both from the University of Melbourne.</em></p> <p><em>Image: Shutterstock</em></p> </div>

Technology

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"New Iron Curtain" as 100,000 Ukrainians flee their homes

<p dir="ltr">The highways heading out of Ukraine’s capital have been choked with traffic, with residents fleeing Kyiv as Russian forces invade.</p> <p dir="ltr">Russian president Vladimir Putin <a href="https://7news.com.au/news/ukraine/ukrainians-flee-barbarous-invasion-c-5832107">declared war</a> in a pre-dawn televised address on Thursday, which was followed by an assault on Ukraine by land, sea and air.</p> <p><span id="docs-internal-guid-47681d8e-7fff-285a-f182-082999763ef1"></span></p> <p dir="ltr">Explosions and gunfire could be heard throughout the morning in Kyiv as missiles struck Ukrainian targets and authorities reported columns of troops entering Ukraine from Russia and Belarus.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">VIDEO: Footage of heavy fighting in Sumy in north-eastern Ukraine tonight. - <a href="https://twitter.com/YWNReporter?ref_src=twsrc%5Etfw">@YWNReporter</a> <a href="https://t.co/lgvxbVe7Y8">pic.twitter.com/lgvxbVe7Y8</a></p> <p>— Conflict News (@Conflicts) <a href="https://twitter.com/Conflicts/status/1496953918882041863?ref_src=twsrc%5Etfw">February 24, 2022</a></p></blockquote> <p dir="ltr">The assault comes after weeks of Western leaders making diplomatic efforts to prevent war.</p> <p dir="ltr">After a day of fighting, Putin told business people in Moscow that he had no choice but to act.</p> <p dir="ltr">Meanwhile, Western leaders have condemned Moscow’s actions and promised widespread sanctions.</p> <p dir="ltr">Ukrainian president Volodymyr Zelensky called on the people to defend their country, and said weapons would be given to anyone prepared to fight.</p> <p dir="ltr">“What we have heard today are not just missile blasts, fighting and the rumble of aircraft,” he said.</p> <p dir="ltr">“This is the sound of a new Iron Curtain, which has come down and is closing Russia off from the civilised world.”</p> <p dir="ltr">After fierce fighting in the regions of Symy and Kharkiv, in Ukraine’s northeast, and Kerson and Odessa in the south, Ukraine’s ambassador to the United States said 40 servicemen and dozens of civilians had been reported killed, although the information wasn’t up-to-date.</p> <p dir="ltr"><span id="docs-internal-guid-dbc9f2c7-7fff-59f1-c591-1eca06509a0d"></span></p> <p dir="ltr">Authorities in Odessa said 18 people were killed in a missile attack, while those in Brovary, a town near Kyiv, said at least six people had died.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">Column of destroyed and abandoned tanks, in Kherson region, Ukraine <a href="https://t.co/iTgWV96wiW">pic.twitter.com/iTgWV96wiW</a></p> <p>— ELINT News (@ELINTNews) <a href="https://twitter.com/ELINTNews/status/1496832644990050307?ref_src=twsrc%5Etfw">February 24, 2022</a></p></blockquote> <p dir="ltr">Ukraine’s military said it destroyed four Russian tanks near Kharkiv, killed 50 soldiers in a town near Luhansk, and took down six Russian warplanes.</p> <p dir="ltr">Russia has denied that any of its tanks or aircraft had been destroyed.</p> <p dir="ltr">Even with a full-blown invasion underway, Putin’s ultimate motivations remain unclear. The Russian president said he didn’t plan a military occupation, only to disarm Ukraine and rid it of nationalists.</p> <p dir="ltr">However, a senior US defence official said Washington believed the invasion was intended to “decapitate” Zelensky’s government.</p> <p dir="ltr"><span id="docs-internal-guid-a77311e9-7fff-7890-b456-7c53b3e09fe0"></span></p> <p dir="ltr">EU leaders are due to meet to agree on further sanctions against Russia that will have “massive and severe” consequences for Moscow, according to a draft of their summit conclusions seen by Reuters.</p> <p dir="ltr"><em>Image: Getty Images</em></p>

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9 ways to unwrinkle your clothes without an iron

<p><strong>No iron? No problem.</strong></p> <p>We’ve all experienced that horrible feeling of dressing for an important engagement only to discover that the shirt we were planning to wear to that job interview, big meeting or dressy event is full of wrinkles. As much as we’d like to believe otherwise, a shirt will not unwrinkle as you wear it. But there’s no reason to panic! We’re going to show you how to get wrinkles out of clothes without an iron.</p> <p>Some of these methods may surprise you, and some will come in especially handy when you’re travelling. So let’s get to it.</p> <p><strong>Unwrinkle clothes in the dryer</strong></p> <p><span>Curious how to get wrinkles out of clothes without spending your whole morning tending to each garment? Toss ’em in the dryer. First, check your garments’ labels for the laundry symbols to determine whether you can safely tumble dry them. If you can, spritz the items with water and toss them in with a damp item or two (like damp socks). You can even throw a couple of ice cubes into the dryer. When they melt, they give off steam that’ll help your garments ditch their wrinkles.</span></p> <p><strong>Use a hair dryer to get wrinkles out of clothes</strong></p> <p><span>Lay the wrinkled item on a flat surface and blast hot air with your hair dryer. Keep the dryer a few centimetres above the fabric. Like magic, the wrinkles will disappear before your eyes. You can spritz or flick a few drops of water on the item before blowing it dry to help soften it.</span></p> <p><strong>Steam away wrinkles in the shower</strong></p> <p><span>You know how to hand-wash clothes when you’re away from home. Now learn how to unwrinkle a shirt when you’re travelling. Hang the wrinkled item in the bathroom when you shower. Shut the door to create a sauna effect. It may take up to 20 minutes of hanging in the sauna-like atmosphere to completely remove the wrinkles.</span></p> <p><strong>Use a hair straightener to unwrinkle clothing</strong></p> <p><span>A flat hair iron works really well on stubborn wrinkles, especially for hard-to-iron areas like collars, cuffs and sleeves. Just make sure your device isn’t rusty, stained with hair products, or holding loose hairs. And be careful of the heat setting and the pressure you use. You don’t want to damage your clothing or burn yourself.</span></p> <p><strong>Release wrinkles with a damp towel</strong></p> <p><span>This is such a simple method, but it totally works. On a flat surface, place a damp towel over the wrinkled clothing. Use your hands to press down and smooth out deep creases. Hang the item to air dry.</span></p> <p><strong>Try spray vinegar</strong></p> <p><span>You can actually make your own DIY wrinkle-release spray using white vinegar. It’s cheap, gentle and chemical-free. Mist the wrinkled garment with a mix of one-part vinegar and three-parts water, then let it air dry. Vinegar in your washing machine is also a great way to deodorise and clean clothes.</span></p> <p><strong>Steam out wrinkles with a kettle</strong></p> <p><span>Did you know, you can get wrinkles out of clothes with nothing more than a teapot? Boil water in a kettle, then hold your garment about 30 centimetres away from the steam. Voilà! Wrinkles are gone.</span></p> <p><strong>Make an iron out of a saucepan</strong></p> <p><span>Boil some water in a metal saucepan. When it reaches a rolling boil, toss the water down the sink. You’re going to use the bottom of the saucepan as an iron to smooth out the wrinkles in your garment. Make sure the bottom of the pot is clean, though, and be careful because it’s going to be hot.</span></p> <p><strong>Tuck it under a mattress</strong></p> <p><span>Here’s how to get wrinkles out of clothes with nothing but your mattress. Lay your garment on a flat surface, smooth out the wrinkles, and then roll it up like a burrito. Slide your fabric burrito under the mattress and wait 15 to 30 minutes. Remove it and – surprise! – no more wrinkles.</span></p> <p><span><em>Written by Lois Alter Mark and Lauren Diamond. This article first appeared in <a rel="noopener" href="https://www.readersdigest.co.nz/food-home-garden/home-tips/9-ways-to-unwrinkle-your-clothes-without-an-iron" target="_blank">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a rel="noopener" href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V" target="_blank">here’s our best subscription offer.</a></em></span></p> <p><em>Image: Getty Images</em></p>

Home Hints & Tips

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Five weird signs you’re iron-deficient

<p><span style="font-weight: 400;">Though iron is one of the most important nutrients that is needed for many functions of the body, many of us don’t get enough of it.</span></p> <p><span style="font-weight: 400;">“Iron deficiency is the most common micronutrient deficiency worldwide,” said Dr Kelly Prichett, assistant professor of sports nutrition at Central Washington University.</span></p> <p><span style="font-weight: 400;">The World Health Organisation estimates that nearly half of the world’s 1.62 billion cases of anaemia - where an individual is lacking healthy red blood cells - can be traced back to an iron deficiency.</span></p> <p><span style="font-weight: 400;">When your body is low in iron, common signs include feeling tired, faint, or becoming breathless more easily. However, there are some more unusual signs that could indicate a dip in your iron levels, including these five.</span></p> <p><strong>1. Odd cravings for inedible items</strong></p> <p><span style="font-weight: 400;">While the reasons why are still unknown, people with severe iron deficiencies often crave non-food items including dirt, clay, paint chips, cardboard, and cleaning supplies, according to the </span><a rel="noopener" href="https://www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia" target="_blank"><span style="font-weight: 400;">National Heart, Lung, and Blood Institute</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">The condition, called pica, can be difficult to identify as many are ashamed to admit they have these unusual addictions.</span></p> <p><span style="font-weight: 400;">Pica typically occurs in young children or during pregnancy, but </span><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850349/" target="_blank"><span style="font-weight: 400;">case studies</span></a><span style="font-weight: 400;"> have shown that older people can experience pica too.</span></p> <p><strong>2. Brittle or spoon-shaped nails</strong></p> <p><span style="font-weight: 400;">Fingernails can be a surprisingly good indicator about your health, including when you’re experiencing iron problems.</span></p> <p><span style="font-weight: 400;">Along with weak and brittle nails, spoon nails can be a sign of iron deficiency. Also called koilonychia, spoon nails occur when the inside of your nail sinks in, leaving your fingernail shaped like a spoon. </span></p> <p><span style="font-weight: 400;">Since spoon nails can also be caused by exposure to petroleum-based solvents, trauma (such as a jammed finger), and other issues, doctors may need to perform a blood test for iron deficiency anaemia when there aren’t any other obvious causes.</span></p> <p><strong>3. Dry and cracked lips</strong></p> <p><span style="font-weight: 400;">While many of us are familiar with chapped lips caused by harsh cold, a dry room, or licking your lips, people with low iron levels may be prone to a more specific kind of cracking that affects the corners of the mouth, called angular cheilitis.</span></p> <p><span style="font-weight: 400;">These cracks can make it difficult to eat, smile, or even shout.</span></p> <p><span style="font-weight: 400;">In a study of 82 people with the condition, 32 percent were found to have an iron deficiency.</span></p> <p><span style="font-weight: 400;">In those cases, creams or ointments won’t do the trick and the underlying iron deficiency must be addressed to stop the cracking from coming back.</span></p> <p><strong>4. An oddly swollen tongue</strong></p> <p><span style="font-weight: 400;">Atrophic glossitis, also known as a swollen and tender tongue, is another less-than-obvious symptom of an iron deficiency.</span></p> <p><span style="font-weight: 400;">In a </span><a rel="noopener" href="https://www.jfma-online.com/article/S0929-6646(13)00406-3/pdf" target="_blank"><span style="font-weight: 400;">2013 study</span></a><span style="font-weight: 400;"> of people with iron deficiency anaemia, nearly 27 percent of the 75 participants were found to have atrophic glossitis, as well as dry mouth, a burning sensation, and other oral health issues.</span></p> <p><span style="font-weight: 400;">The swelling results in the tongue appearing smooth rather than bumpy, and can cause problems with chewing, swallowing, or talking.</span></p> <p><strong>5. A constant craving for ice</strong></p> <p><span style="font-weight: 400;">Craving ice is a specific type of pica </span><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/15804997/" target="_blank"><span style="font-weight: 400;">called pagophagia</span></a><span style="font-weight: 400;">, and is one of the most common symptoms of a severe iron deficiency.</span></p> <p><span style="font-weight: 400;">While the reasons behind this craving are unclear, some experts hypothesise that chewing ice may increase alertness in iron-deficient people - who often feel sluggish and tired - or that it may soothe swollen tongues.</span></p> <p><strong>What to do about it</strong></p> <p><span style="font-weight: 400;">If you experience several of the above symptoms, booking an appointment with your doctor may be the best next step. </span></p> <p><span style="font-weight: 400;">If you are feeling more tired than usual, struggle to catch your breath while walking up stairs or exercising, feel dizzy or often feel weak, you may need to check your iron levels with your doctor.</span></p> <p><span style="font-weight: 400;">In the meantime, eating iron-rich foods such as red meat, poultry, eggs, fish, nuts, or dark leafy green vegetables can help you take in some more iron.</span></p>

Body

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Mum’s surprising paracetamol cleaning hack fixes ruined iron

<p>A neat trick that shows many how to remove rust has resurfaced on the Facebook group<span> </span>Extreme Couponing and Bargains UK.</p> <p>Many are thrilled with the hack, including Laura Siârn Outhart who posted the hack.</p> <p>“A 29p pack of Paracetamols saved me buying a new iron. I am a nightmare for ironing things I shouldn’t and recently ruined my iron,” she wrote on the group.</p> <p>“I read somewhere that a Paracetamol rubbed onto the iron will make it almost like new again.”</p> <p>Laura’s iron was quite rusty, so this meant she had to use two tablets instead of the standard one.</p> <p>“This took two paracetamols and it worked better when the iron was hot and not just warm,’ she added.</p> <p>"I was amazed how well it worked and how much money it saved me.</p> <p>“To anyone asking, I didn’t wet the tablet beforehand and if you use tweezers and are very careful then you won’t get burnt.</p> <p>“I am not saying do this, but it worked for me and saved me buying a new iron. I tried other alternatives but this one worked in seconds and the other ways either didn’t work or it took too long and I would give up.”</p> <p>If you’re considering using this hack, here’s how it works.</p> <ul> <li>Plug the rusty iron in and put it on maximum heat.</li> <li>Once it’s hot, grab a paracetamol tablet with tweezers (not your hands, as you could burn your fingers) and rub it onto the rusty area. Depending on the level of the stain, you might need to repeat the process with a second tablet.</li> <li>Once you’re done, wipe it clean with a cloth (while the iron is still hot, but once again, be careful with the fingers).</li> <li>Turn the iron off and marvel at the good as new surface.</li> </ul> <p>Many were thrilled with the hack, saying that they couldn’t wait to try it out for themselves.<span> </span></p> <p>‘I’ve just seen this post and tried it and it works nice shiny iron again thank you,’ wrote one person.</p> <p><em>Photo credit: <a rel="noopener" href="https://www.facebook.com/groups/ExtremeCouponingAndBargainsUK/" target="_blank">Extreme Couponing and Bargains UK</a></em></p>

Home & Garden

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Never iron again! The $35 Kmart hack that will change your life

<p>It might be time for you to pack away the ironing board and throw out the iron that has ruined many family’s days – this new ironing hack can lighten your workload in no time.</p> <p>Do you have a work shirt that needs the creases taken out? Or how about a grandkids uniform that didn’t come ironed when they were dropped off before school? </p> <p>Kmart's garment steamer, which is only $35, might be able to solve all the issues you could be facing – it can remove creases and wrinkles from clothing to home linen, and even curtains. </p> <p>This home product is lightweight, compact and easy to use – and it's ready to go in just 30 seconds after turning it on. The steamer also claims to remove odour from your garments too.</p> <p>One user of the product, Elizabeth, says the steamer has replaced her iron at home.</p> <p>“It works on every type of garment, even curtains. I was a bit wary of having this break down, but it has defied expectations and been steady and reliable,” she said in an online review.</p> <p>“It’s nice and sturdy and should last. No staining or damage to clothing at all. I recommend this product,” another fan of the time-saving invention said.</p> <p>If you’re willing to splash out an extra $14 for the product, then you can get the standalone steamer for $49, which gives you 50 minutes of continuous steam.</p> <p>This product might be the miracle you’ve been looking for to lighten your load at home.</p> <p>Scroll through the gallery above to see the steamer everyone is going crazy for. </p> <p>Will you be trying out Kmart's $35 laundry hack to ease your load at home? Let us know in the comments below. </p>

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The brilliant dryer hack that will put an end to ironing clothes forever

<div class="replay"> <div class="reply_body body linkify"> <div class="reply_body"> <div class="body_text "> <p>Ironing is high up on the list of most dreaded chores, but if you’re feeling lazy and need crease-free clothes in a snap, then you’ll be pleased to hear that there’s a trick that does exactly that.</p> <p>And the best part? It’s free.</p> <p>After putting your clothes in the dryer, place two or three ice cubes along with them and then raise the setting to the highest heat for a few minutes. Apparently, the hack should make your clothes look like they’ve been freshly steamed.</p> <p>And it works, as multiple people have tested out the trick and shared their results online.</p> <p>You may be trying to figure out the correlation between ice cubes and smooth clothes, and it’s simply because once the ice is melted, the heat from the dryer transforms the water into steam.</p> <p>So, not only are you getting dry, clean clothes, but now they’ve been pressed for you once they come out.</p> <p>However, there are some things to consider. It is advised by those who have tested the hack to not overfill the dryer if adding ice cubes, so a few shirts and trousers should be enough for one load.</p> <p>Once the trick gained traction online, many others came out with their own secrets to avoid ironing, such as hanging your clothes as soon as they’re out of the dryer.</p> <p>And also using a hairdryer as a steamer. Others say running a damp towel over dry clothes can help with crinkling.</p> <p>Or you might take to your kitchen cabinets, as experts believe that vinegar is the secret to soft linen, towels and bedding.</p> <p>“Use vinegar instead of fabric softener. Works better, and no, it doesn’t smell,” said one social media user after a woman asked for advice on how to keep her towels feeling brand new.</p> <p>Do you have any hacks to avoid ironing that you swear by? Let us know in the comments below.</p> </div> </div> </div> </div>

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The best way to clean your iron

<p>Is there anything more upsetting (in ironing-related circles that is) than a good shirt that’s been marked by a grubby iron?</p> <p>Even an expensive iron can sometimes experience build up which can mean horrible brown stains on your favourite clothes.</p> <p>Build up is caused by the fibres in the clothes you iron melting into the holes; the ironing spray you use getting stuck on the iron; and mineral deposits from the water building up.</p> <p>To avoid iron build up, and keep your iron in tip top condition, try these simple steps.</p> <p><strong>Know your temperatures</strong></p> <p>Now you might already know to iron your cottons on hot and your silks on low, but remember to also arrange your ironing in order. This is so that items that need a low heat are ironed first, before you turn it up to finish off the clothes requiring maximum power.</p> <p><strong>Remove build up with baking soda</strong></p> <p>Grab a clean dish cloth and dampen it with warm water. Dab it with baking soda and use this to give a cold iron a gentle scrub to remove any build up. Wash the cloth and give the iron a final wipe down, using cotton buds to get into the holes. Turn the iron on, let it warm up, and press the button to release some steam, and then wipe again once cool. </p> <p><strong>Use an iron cleaner</strong></p> <p>If you have more severe build up you can use commercial iron cleaners that will remove any deposits from inside the iron itself. These are relatively inexpensive and are perfect if your iron is sticky or not steaming properly.</p> <p><strong>Let your spray settle</strong></p> <p>Another way to avoid build up in your iron is to ensure that you let the spray starch settle in for a moment before you glide the iron over. This will help avoid the holes on the iron plate from building up with small amounts of starch.</p> <p>Have you ever ruined any clothing by using a dirty iron? Share your story in the comments below.</p>

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Meet the Iron Nun, an 86-year-old triathlete star

<p>Meet Sister Madonna Buder, an 86-year-old nun who’s become the unlikely star of a Nike’s latest ad campaign.</p> <p>The octogenarian goes for morning runs, she swims, she cycles, and competes in triathlons and Iron Man challenges. She’s actually a record-holding triathlete, having completed 45 Iron Man competitions and a total of 325 triathlons. </p> <p>And believe it or not, Sister Buder didn’t actually start running until she was 48 years old, when a priest introduced her to the sport. She ran her first triathlon at 52 and is now known as the Iron Nun, after becoming the oldest person to ever complete an Iron Man race.</p> <p>“There were a lot of times when I had to think about failures and not reaching the goal that I may have set for myself,” says Sister Buder.</p> <p>“Then I realised the only failure is not to try, because your effort in itself is a success.”</p> <p>If you want some fitness inspiration today, look no further than Sister Buder’s video above. She jogs, cycles, and competes in an Iron Man challenge, where she shouts “the first 45 didn’t kill me!”</p> <p>What an amazing woman! Who inspires you to get fit and healthy? Share with us in the comments below.</p> <p><strong>Related links: </strong></p> <p><span style="text-decoration: underline;"><strong><em><a href="/lifestyle/retirement-life/2016/06/how-to-build-your-legacy/">How to build your legacy</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="/lifestyle/retirement-life/2016/06/the-simple-yet-powerful-tool-to-plan-your-retirement/">The simple yet powerful tool to plan your retirement</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="/lifestyle/retirement-life/2016/06/retirement-doesnt-have-to-sap-your-self-esteem/">Retirement doesn’t have to sap your self-esteem</a></em></strong></span></p>

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How to remove wrinkles from your clothes without an iron

<p>We’ve all been caught short in a situation where you need ironed clothes, but you haven’t got access to an iron. But fear not, there are ways to spruce up your outfit so that nobody will know you didn’t get a chance to iron it.</p> <p><strong>Place the item in a dryer with a damp sock</strong></p> <p>The steam from the damp sock (you could also use an ice cube) will help get rid of the wrinkles. In about 15 minutes on medium your clothes should be smooth and crease free. Hang them up or wear them straight away.</p> <p><strong>Hang the clothes near a hot shower</strong></p> <p>Put your clothes on a coathanger and hang as close to the hot running water as possible. You want them close enough to get steamy but not close enough to get wet. Shut doors and windows, and use a towel to seal under the door. It will take around 15 minutes so it’s best to use this method while you are taking a shower.</p> <p><strong>Use a wrinkle-removing spray</strong></p> <p>Available at supermarkets and chemists, just spray it onto clothes that have been slightly dampened first. Gently pull the fabric down to encourage smoothness. This is ideal for cotton clothing, rather than silk. If you can’t find the spray or run out of time you can make your own with a spray bottle of water and a tablespoon of vinegar of fabric softener. Hang it up to dry, ideally outside to ensure the smell of vinegar doesn’t linger.</p> <p><strong>Use your hairdryer or straighteners</strong></p> <p>Use a water spray bottle to dampen the clothing slightly, then dry on a low setting with a hair dryer, ideally with a focusing tip attached. You can also use straightening irons but be sure they have been cleaned before heating to remove hair product residue.</p> <p>Have you got any other tips that could work when there is no iron available? Please share with us in the comments.</p> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/home-garden/2016/06/best-way-to-fold-fitted-sheet-video/"><span style="text-decoration: underline;"><em><strong>Best way to fold fitted sheet</strong></em></span></a></p> <p><a href="/lifestyle/home-garden/2016/06/the-secret-to-keeping-your-whites-white/"><span style="text-decoration: underline;"><em><strong>The secret to keeping your whites white</strong></em></span></a></p> <p><a href="/lifestyle/home-garden/2016/05/8-top-laundry-tricks/"><span style="text-decoration: underline;"><em><strong>8 tricks that will change the way you do laundry forever</strong></em></span></a></p>

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Clever tips to cut ironing time in half

<p>If pulling out the ironing board and tackling a big load of wrinkled clothes gives you a headache it might be time to try one (or more!) of these clever, time saving tricks for clothes that almost iron themselves.</p> <p><strong>1. A quick steam –</strong> If you’ve got a pile of wrinkled shirts but next to no time to iron them, grab a flannel/small hand towel and run it under the tap. Chuck it into the dryer with your washing and run for 10 to 15 minutes. The steam produced by the damp cloth will help steam out wrinkles and leave clothes looking sharp.</p> <p><strong>2. Shake things up –</strong> While it’s tempting to throw all your clothes straight into the dryer without a second thought, spending a couple of minutes shaking out twists and clumps mean you’re far more likely to remove a relatively smooth load later on as opposed to one with creases “dried” in.</p> <p><strong>3. Check your temps –</strong> A lower temperature and slower spin helps to minimize wrinkles, especially in cotton clothes. Try to choose the ‘normal’ setting on your machine when and where possible.</p> <p><strong>4. Move quickly on the dry load –</strong> Leaving dry clothes to sit in the dryer is a recipe for wrinkles. Try and remove clothes as soon as they’re finished or choose an extended tumbling cycle as this will keep clothes moving in intervals to stop creases forming.</p> <p><strong>5. Get savvy with your folding –</strong> Fold jumpers and t-shirts into thirds before putting away. This prevents a crease forming down the middle.</p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/lifestyle/home-garden/2016/02/ways-to-repurpose-doilies/">8 pretty ways to repurpose doilies</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/lifestyle/home-garden/2016/02/how-to-break-common-household-habits/">Bad common household habits we’re all guilty of</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/lifestyle/home-garden/2015/08/diy-wall-art/">8 pieces of wall art that you can easily make yourself</a></em></strong></span></p> <p><span style="font-size: 10px;"> </span></p>

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How to clean a cast iron frypan in seconds

<p>Cleaning a cast iron frypan can be a real chore. But with the clever cooking trick in this video you can do it in seconds.</p> <p>Isn’t it amazing how some of the most common household ingredients combined can be so effective at cleaning?</p> <p><em>Video credit: Vimeo / Design Sponge </em></p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="/news/news/2016/03/last-official-interview-with-jon-english/">Watch the last interview Jon English gave</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/news/news/2016/03/penguin-5000-miles-reunite-71-year-old-man/">Penguin swims 5,000 miles every year to reunite with 71-year-old man</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><a href="/news/news/2016/03/85-year-old-man-finds-lost-wallet-71-years-later/"><strong>85-year-old man finds lost wallet, 71 years later</strong></a></em></span></p>

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