Summer Holidays: Don’t Miss the Signs of Iron Deficiency
The summer holidays are a time when routines relax; school runs are swapped for late mornings, mealtimes become more flexible, and families spend more time outdoors. While the break is refreshing, it can also make it easier to miss subtle health symptoms, including signs of iron deficiency. Iron deficiency is often overlooked during the summer months because its symptoms like fatigue, weakness, dizziness, breathlessness, and poor concentration, can easily be mistaken for normal tiredness from busy holiday schedules, heat, or travel. However, it’s crucial to stay alert, as iron plays a vital role in transporting oxygen around the body and supporting energy, immunity, and cognitive function. We have caught up with Cara Shaw, Nutritionist from liquid iron supplement, BlueIron, who shares her expert advice on the signs you need to be aware of and what you can do to support iron levels.
Why summer routines may mask symptoms:
Irregular eating patterns: Holidays often mean different meal choices and timings. If iron-rich foods like lean meats, leafy greens and legumes are missed, iron intake can easily fall short, particularly in children, teenagers, and women of childbearing age.
Increased physical activity: Long days at the beach, outdoor sports, and travel activities all place extra demands on the body, which can exacerbate iron deficiency symptoms.
Disrupted sleep: Late nights and different sleep patterns can heighten feelings of fatigue, making it harder to pinpoint whether tiredness is lifestyle-related or a nutritional issue.
Heat effects: Hot weather naturally causes lethargy and dizziness, symptoms that mirror iron deficiency, making it easier to brush them off.
Key signs to look out for over the summer include:
- Unusual tiredness despite enough res
- Shortness of breath during light activities
- Pale skin or dark circles under the eyes
- Rapid heartbeat or palpitations
- Headaches, irritability, or difficulty concentrating
- Restless legs or poor sleep quality
If any of these symptoms persist beyond a few days or seem disproportionate to holiday activities or heat, it’s important not to ignore them. Early identification of iron deficiency can prevent more serious health issues down the line.
Supporting iron levels during the holidays:
Maintaining good iron intake doesn’t have to be complicated, even during busy summers. Including iron-rich snacks like dried apricots, hummus with crudities, legumes, or even boiled eggs and spinach can make a real difference. Pairing iron sources with vitamin C-rich foods like berries, peppers, broccoli or even a squeeze of citrus fruit can also enhance absorption.
For those who need additional support, especially if there’s a history of iron deficiency or symptoms are emerging, supplements can be a helpful bridge. Blue Iron, a liquid iron supplement made from Nordic berries, offers a convenient and gentle solution. It’s easy on the stomach (an important factor during travel or disrupted routines) and enhanced with vitamin C for better absorption. Plus, its naturally fruity taste makes it a family-friendly option – perfect during the holidays.
The summer break is a time for fun and relaxation, but it’s also important to stay mindful of your health and that of your family. Don’t let the signs of iron deficiency slip under the radar. A few simple nutritional tweaks and, where needed, trusted support like BlueIron can help you stay energised and enjoy every moment of the season (RRP £16, available to buy from www.blueiron.co.uk).
Written by Cara Shaw, Registered Nutritional Therapist
Having suffered from two decades of irregular menstruation cycles, acne and anxiety, Cara took matters into her own hands after feeling let down by traditional medicine. Cara became interested in the impact of nutrition and lifestyle on overall physical and mental health. She realized that real food, sleep and self-care enabled her to regulate her PCOS and endometriosis symptoms as well as support her through two pregnancies.
After embarking on 4 years of studying Nutrition and Genetics, Cara is a Registered Women’s Health Nutritional Therapist who uses her knowledge and personal experience to help educate and empower others like her.