Autumn and winter can be a tough season for many. Shorter days, colder weather, and a higher chance of getting sick often make us feel sluggish. One aspect of our health that we might overlook during this time is how our nutrition affects our mood and energy. Two essential minerals—iron and calcium—help our bodies function well and significantly affect how we feel. In this post, we’ll dive into how these nutrients impact mood and why balancing them during autumn and winter is essential for overall wellness, especially for those managing weight loss, diabetes, or PCOS.
The Iron-Calcium Connection
Iron and calcium are vital, but they don’t always work well together when it comes to absorption. When consumed in large amounts simultaneously, calcium can block your body from absorbing iron, particularly non-heme iron from plant-based sources like spinach and lentils. This doesn’t mean you should avoid calcium-rich foods—it just means spacing out your calcium and iron intake is crucial. For example, if you have a dairy-rich breakfast, opt for an iron-rich lunch to ensure your body absorbs both nutrients effectively.
The Science Behind Iron and Calcium Absorption
Why don’t iron and calcium always get along regarding absorption? The key issue lies in how both minerals are absorbed in the small intestine. Calcium can inhibit iron transport by blocking the divalent metal transporter 1 (DMT1), a protein responsible for bringing non-heme iron into the bloodstream.
Practical Example
Separate your calcium and iron-rich meals by a few hours. For instance, have a calcium-rich breakfast like yogurt or fortified plant-based milk, and follow with an iron-rich lunch featuring lean meats, beans, or spinach.
Iron and Mood: Why It Matters in Winter
Iron plays a huge role in our energy levels. It helps red blood cells carry oxygen throughout the body. When you’re low on iron, you might notice fatigue, weakness, or brain fog, making it hard to focus on tasks. Iron is also essential for producing neurotransmitters like dopamine and serotonin—chemicals that regulate mood. A shortage of iron can lead to irritability, anxiety, or even depression. This is why getting enough iron in the autumn and winter is crucial when our energy levels can dip.
Who’s at Risk for Iron Deficiency?
Certain groups are more at risk for iron deficiency:
Vegetarians and vegans: Non-heme iron from plant-based foods is harder to absorb than heme iron from animal products.
Women with heavy periods: Women often experience more significant iron loss, putting them at risk for deficiency.
Consider increasing your intake of iron-rich foods like lentils, fortified cereals, or lean meats. Pair these with vitamin C-rich foods, like bell peppers or oranges, to boost absorption.
Calcium for Bone and Mental Health
Calcium is best known for its role in maintaining strong bones and teeth, but it’s also critical for mental health. In the colder months, when sunlight is limited, we may not get enough vitamin D, which helps the body absorb calcium. Without enough vitamin D, your body can’t use the calcium in your diet effectively, potentially weakening bones.
Calcium and Mood
Calcium isn’t just important for bones. It’s involved in nerve cell communication, and low calcium levels have been linked to mood changes, irritability, and, in some cases, depression. Ensuring you get enough calcium can help keep your bones and mood in good shape during autumn and winter.
5 Steps to Improve Your Iron and Calcium Levels
Here are a few simple steps to make sure you’re getting enough iron and calcium during the colder months:
Time your meals smartly
Eat calcium and iron-rich foods at different times. For instance, have a calcium-rich breakfast and an iron-rich lunch.
Add Vitamin C
Pair iron sources with vitamin C-rich foods to improve absorption. Add bell peppers, tomatoes, or citrus to your meals.
Look for Vitamin D Source
In the colder months, when sunlight is limited, turn to foods like salmon, fortified cereals, or mushrooms exposed to UV light to maintain vitamin D levels.
Incorporate weight-bearing exercises
Activities like walking, jogging, or strength training can help maintain bone density, especially in the autumn and winter when we tend to be less active.
Warm up with herbal teas
Herbal teas like nettle or dandelion root can be surprising sources of iron and help keep you hydrated between meals.
How Can Balancing Iron and Calcium Improve Your Winter Health?
As the colder months challenge our energy and mood, focusing on a balanced intake of iron and calcium can make a significant difference in your overall health. By spacing out these essential nutrients, incorporating vitamin C, and being mindful of your vitamin D levels, you can support both your body and mind during the winter season. Small dietary adjustments, paired with regular physical activity, can help you stay strong, energised, and mentally resilient
References and Further Reading
The colder months can challenge your physical and mental well-being, but paying attention to your iron and calcium intake can help keep you energised and in a good mood. Balancing these essential nutrients and making a few strategic changes to your diet will support your body and mind during the coldest months.
