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

<div class="theconversation-article-body"><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> 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. 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. 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? Here are some tips to help you work out how, when and what iron supplement to take. <h2>How do I pick the right iron supplement?</h2> 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. 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. 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%). 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. 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. <h2>Should I take tablets or liquid formulas?</h2> 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. 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. <h2>What should I eat with my iron supplement?</h2> 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. 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. 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>. 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. <h2>Should I take my supplement in the morning or evening?</h2> 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. 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. <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). <h2>My supplements are upsetting my stomach. What should I do?</h2> 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. 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. 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. 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. 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" /> <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> Image credits: Shutterstock 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>. </div>

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

While many fans of the long-running sitcom Friends 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 of Matthew Perry</a>, others have delighted in an ironic detail surrounding the Friends apartment in New York. 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. 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. Fans of the show have left notes, flowers, Central Perk memorabilia, and other sentimental items to pay tribute to the late actor. However, one eagle-eyed fan spotted a quirky detail hovering around the building, as Perry's death coincided with Halloween. <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> 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. “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. The ironic decorations emerged shortly after Perry's Friends 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. 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." "There is so much to say, but right now we're going to take a moment to grieve and process this unfathomable loss." 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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; 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Caring

6 signs you’re low in iron

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. 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. Here's how to know, and what to do if you tick all the low iron boxes 1. You suffer from fatigue (aka feel tired ALL of the time) 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. 2. You seem to get out of breath easily – even if you’re fit 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. 3. You look pale and washed out 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. 4. You get sick often 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. 5. You experience heart palpitations Your heart may feel like it's pounding, fluttering or beating irregularly, often for just a few seconds or minutes. 6. You get unusual cravings for non-food substances such as dirt, ice, paint, or clay 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. Image credits: Getty Images

Body

Should I be getting my vitamin D levels checked?

<a href="https://theconversation.com/profiles/elina-hypponen-108811">Elina Hypponen</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Australia has seen a <a href="https://insightplus.mja.com.au/2023/29/gps-urged-not-to-routinely-test-children-for-vitamin-d/">surge in vitamin D testing</a> of children, with similar trends reported for adults around the <a href="https://pubmed.ncbi.nlm.nih.gov/29659534/">world</a>. GPs are now <a href="https://insightplus.mja.com.au/2023/29/gps-urged-not-to-routinely-test-children-for-vitamin-d/">being urged</a> not to test for vitamin D unnecessarily. So when is low vitamin D a potential concern? And when might you need to get your levels tested? <h2>How much vitamin D do we need?</h2> Vitamin D is not only a nutrient – when metabolised in the body it acts as a <a href="https://pubmed.ncbi.nlm.nih.gov/29080638/">hormone</a>. We have receptors for this hormone all around our body and it helps regulate the metabolism of calcium and phosphorus. Vitamin D also has many other roles, including helping our immune defences and contributing to <a href="https://pubmed.ncbi.nlm.nih.gov/11295155/">DNA repair</a> and cell differentiation. We can thank the sun for most of our vitamin D. A chemical in our skin called 7-dehydrocholesterol is converted to vitamin D after contact with UVB radiation from the sun. While we get some vitamin D also <a href="https://pubmed.ncbi.nlm.nih.gov/35253289/">through our diet</a>, this makes a relatively small contribution. It’s difficult to get much more than one-third of our daily vitamin D requirement from diet without supplementation. Nutritional vitamin D status is <a href="https://en.wikipedia.org/wiki/Calcifediol">typically measured</a> via a blood test. This checks the calcidiol (calcifediol, 25-hydroxyvitamin D) concentrations, which reflect the average intakes from the sun and diet over the past three to four weeks. The <a href="https://pubmed.ncbi.nlm.nih.gov/22708765/">current recommendation</a> is that we should all aim to have at least 50nmol/L (20ng/mL) at the end of winter. However, one problem with vitamin D tests is that there is <a href="https://pubmed.ncbi.nlm.nih.gov/37182753/">variation</a> in measured concentrations between the laboratories and between the assays, and whether you’re deemed to have a deficiency can depend on the testing method used. Doctors do not always agree with what is deficiency. While very low concentrations are likely to prompt doctors to recommend a supplement (and, potentially, follow-up testing), some may consider even relatively high concentrations as inadequate. This is all understandable as research in this space is still evolving, and we know low concentrations do not always cause any symptoms. <h2>Why avoid vitamin D deficiency?</h2> Prolonged, severe vitamin D deficiency will lead to softening of bone tissue and cause diseases such as rickets (children) and osteomalacia (adults). However, avoiding low concentrations is likely to be good for <a href="https://pubmed.ncbi.nlm.nih.gov/37483080/">many aspects of health</a>, with consistent evidence suggesting benefits for <a href="https://www.bmj.com/content/356/bmj.i6583">infectious diseases</a> and autoimmune conditions such as multiple sclerosis. Randomised trials have also provided evidence for lower <a href="https://pubmed.ncbi.nlm.nih.gov/35676320/">cancer</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/24414552/">all cause mortality</a> by daily supplementation, although any benefit is likely to be restricted to those who otherwise have insufficient intakes. <h2>Who is at risk of deficiency?</h2> Most of us do not need tests to have a relatively good idea whether we might be at risk of a clinically important deficiency. If it’s not late winter, we spend regularly at least some time outside with skin exposed to the sun, and we do not belong to a specific high-risk group, it is unlikely that our <a href="https://pubmed.ncbi.nlm.nih.gov/22168576/">levels would be very low</a>. The two main reasons for vitamin D deficiency typically relate to: 1. not getting (enough) vitamin D through sun exposure. Deficiency risk <a href="https://www.healthdirect.gov.au/vitamin-d-deficiency">can be high</a> for anyone who is housebound, such as older or disabled people in residential care. The risk of deficiency increases if we always cover our skin carefully by <a href="https://pubmed.ncbi.nlm.nih.gov/19211395/">modest cultural dress,</a> and also <a href="https://pubmed.ncbi.nlm.nih.gov/6119494/">dark skin pigmentation</a> is known to reduce vitamin D synthesis. 2. having a chronic disease that alters your requirement. Medications such as anticonvulsants used to treat epilepsy, and conditions such as <a href="https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency">liver and kidney diseases</a> can interfere with vitamin D metabolism. Some <a href="https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency">digestive diseases</a> can reduce vitamin D absorption from your diet, while <a href="https://pubmed.ncbi.nlm.nih.gov/30020507">obesity</a> will increase your vitamin D requirement and make it more difficult to raise your blood levels. <h2>Am I getting enough sun exposure?</h2> In Australia, it is possible to get enough vitamin D from the sun <a href="https://healthybonesaustralia.org.au/your-bone-health/vitamin-d-bone-health">throughout the year</a>. This isn’t so for many people living in the northern hemisphere. For those who live in the top half of Australia – and for all of us during summer – we <a href="https://healthybonesaustralia.org.au/your-bone-health/vitamin-d-bone-health">only need</a> to have skin exposed to the sun a few minutes on most days. The body can only produce a certain amount of vitamin D at the time, so staying in the sun any longer than needed is not going to help increase your vitamin D levels, while it will increase your risk of skin cancer. During winter, catching enough sun can be difficult, especially if you spend your days confined indoors. Typically, the required exposure increases to two to three hours per week in winter. This is because sunlight exposure can only help produce vitamin D if the UVB rays reach us at the correct angle. So in winter we should regularly spend time outside in the middle of the day to get our dose of vitamin D. If you are concerned, you have very dark skin, or are otherwise in a high-risk group, you may want to talk to your GP. In any case, taking a modest daily dose of vitamin D (1,000-2,000 IU) during the darker winter months is unlikely to cause harm and it <a href="https://pubmed.ncbi.nlm.nih.gov/37483080/">may be beneficial</a>. <h2>Why does excess vitamin D testing matter?</h2> When not indicated, testing can cause unnecessary worry and promote a cascade of <a href="https://pubmed.ncbi.nlm.nih.gov/32675268/">laboratory, prescription and imaging services</a> that are of low value. Excessive testing is also a waste of health-care resources, with one <a href="https://onlinelibrary.wiley.com/doi/full/10.5694/mja2.50619">single test</a> costing about the same as a years’ worth of vitamin D supplementation. Very often, we can make relatively small changes to our lifestyles to reduce the risks of vitamin D deficiency. <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/211268/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/elina-hypponen-108811">Elina Hypponen</a>, Professor of Nutritional and Genetic Epidemiology, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Getty Images 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/should-i-be-getting-my-vitamin-d-levels-checked-211268">original article</a>.

Body

5 vitamin deficiencies your body is trying to tell you

It’s so common to have marks, bumps or blemishes on our body and just ignore them until they go away. But what if they don’t? What if your eyes, skin or hair is trying to tell you that you are lacking in a specific vitamin or mineral, which could be affecting your health and wellbeing? Speak to your doctor if you have any of these symptoms, and they can help you diagnose and treat any deficiencies. 1. Calcium deficiency Do you have weak or brittle nails, numbness in your extremities, or regular muscle cramps? Calcium deficiency could be a problem for you. It’s not just in dairy (though that is a great source) but also in seaweed, leafy greens, legumes and nuts. You can also find calcium-fortified products such as specific cereals, orange juice and soy milk. 2. Vitamin C deficiency Do you bruise more easily than you used to? Do you have cuts and wounds that seem to take a long time to heal? This could be a sign that you are low in vitamin C. And it’s not just from a lack of oranges. The best places to find this vitamin include strawberries, kiwi, broccoli and red capsicums. 3. Iron deficiency If you look unusually pale, have cold hands and feet, or a swollen tongue, you could be lacking in iron. As well as iron supplements, you can bulk up your iron intake with iron-rich foods such as red meat, fish and legumes. 4. Omega 3 deficiency Do you have bumps on the skin on your upper arms, dandruff, dry hair or dry eyes? You could be low in omega 3. Generally found in fish, seeds and nuts, leafy greens and eggs – it can also be ingested as a supplement from the chemist. 5. B12 deficiency B12 is readily available in meat, so this is a common deficiency in vegetarians and vegans. B12 is also less able to be absorbed from food as we get older. Signs of deficiency include skin irritation and dermatitis, lethargy and unusual weakness, pins and needles, and a smooth red tongue is also common (the little bumps disappear). You can get B12 in tablets or as an injection, but ideally you can get it from your food. Go for meat, leafy greens, mushrooms and nuts. Do you have any of these symptoms? Will this article encourage you to speak to your doctor to get checked out? Image: Getty

Body

10 ways you’re doing your ironing wrong

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. 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. 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. 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. 1. Over-drying your clothes 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. 2. Not shaking clothes out 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. 3. Not protecting delicates 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. 4. Not misting clothes 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. 5. Not using a starch spray 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.) 6. Not adjusting the temperature 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. 7. Not paying attention to the form of the garment 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. 8. Using circular strokes Ironing in circles stretches the fabric. Always iron lengthwise. 9. Making a mess of sheets 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. 10. Not hanging up or folding as soon as you’re done 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. Do you have any ironing secrets to share with us? Let us know in the comments below. Written by Kathleen Lee-Jo. First appeared on <a href="http://www.domain.com.au/" target="_blank" rel="noopener">Domain.com.au</a>. Image: Getty

Home Hints & Tips

Iron key to heart failure patients’ wellbeing

Patients with chronic heart failure should be made aware of the importance of having their iron levels checked regularly, with research showing half of all heart failure patients have low iron, increasing their risk of hospitalisation, which is often associated with premature death. More than half a million Australians have chronic heart failure, and it is estimated that around 158,000 will require hospitalisation each year. Hospitalisation for heart failure is associated with high rates of readmission, and death, with Australia recording an estimated 61,000 heart failure-related deaths each year. New Australian treatment guidelines recommend intravenous iron treatments rather than oral supplementation for patients with heart failure with reduced heart function who have low iron. This is in a bid to reduce the risk of hospitalisation, as oral iron has been shown to be ineffective in increasing iron levels in these patients. The updated guidelines reflect new research, including a 2020 study that found heart failure patients that received an intravenous iron treatment had a 26 per cent risk reduction in total heart failure hospitalisation, and were 21 per cent less likely to experience cardiovascular death and total heart failure hospitalisation. University Hospital Geelong cardiologist John Amerena, who co-authored the new treatment guidelines, said iron deficiency was easily diagnosed by a blood test, and should be screened for as part of routine management for heart failure patients. “Patients with heart failure with reduced heart function can experience symptoms of tiredness, restlessness, bloating and poor quality of life. These can occur regardless of whether the patient is anaemic or has experienced iron deficiency in the past,” Associate Professor Amerena said. Heart failure prevents the heart from pumping enough blood to organs and tissues and can occur as the result of conditions such as coronary artery disease, high blood pressure, heart valve defects, viral infection, or alcohol misuse. Associate Professor Amerena said heart failure patients’ chances of survival decreased with each subsequent hospitalisation, with research showing a 25 percent chance of death within one year of first hospital admission. He said evidence showed intravenous iron could improve symptoms and patient quality of life, helping to prevent rehospitalisation. Women were more typically at risk of low iron, particularly before menopause, and should have their iron levels measured regularly, particularly if they had a history of heart problems or their family members had experienced heart issues, he said. “Women should be aware that low iron is common in heart failure. Measuring iron levels should be a part of routine blood testing. If their iron stores are low, there is good evidence that the administration of intravenous iron can improve their wellbeing and functional status, as well as reducing the risk for re-hospitalisation” he said. Image: Shutterstock

Body

Low iron is a health risk made worse by COVID

“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. 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&download=true" target="_blank" rel="noopener">one of the top global health risks</a> recognised by the World Health Organization (WHO). Iron deficiency has become the most prevalent micronutrient disorder worldwide, and COVID may be worsening the problem. <h2>Iron is hard to get</h2> 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. 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. 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. 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. <h2>More of us are at risk of deficiency</h2> 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. 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. 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>. 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. 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. <h2>COVID hasn’t helped</h2> The ongoing COVID epidemic has also introduced multiple risk factors for iron deficiency. 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. 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>. 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. <h2>Before you pick up a pill</h2> 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>. 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. 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. <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. 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&isAllowed=y" target="_blank" rel="noopener">even with plant-based foods</a>. 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. 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. 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>. Image: Shutterstock

Body

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

According to a new study, those who have one standard drink a day are putting themselves at risk of permanent brain damage. 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. 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. The participants reported their own alcohol consumption, and their brains were scanned using magnetic resonance imaging (MRI). Of those participants, 7,000 of them also had MRIs on their livers imaged to see the levels of systemic iron. They were also required to complete a few tasks to assess their cognitive and motor function. The participants' average age was 55 years old and 48.6 per cent were female. 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. “Markers of higher basal ganglia iron associated with slower executive function, lower fluid intelligence, and slower reaction times,” the study reported. “Iron accumulation in some brain regions was associated with worse cognitive function.” They concluded that moderate alcohol consumption is associated with higher iron levels in the brain. Image: Shutterstock

Caring

Unlikely hack makes ironing a thing of the past

Wishing you could find a way to make ironing a thing of the past? 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. The savvy nan called Babs, also known as brunchwithbabs on Instagram, shared the hack on her page and she’s gone viral. 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. Captioning the video showing how to remove creases from clothes without an iron, Babs writes: “Babs Hack *tip: high heat, works great on cotton and another option is throwing in a damp rag which also works like a charm.” In the footage, Babs asks viewers, ”Do you like to iron on a beautiful sunny day? Me neither. ”Try ice cubes instead.” <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> </div> </blockquote> “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. At the end of the video, Babs can be seen removing the dresses and showing they are wrinkle-free. 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.

Home Hints & Tips

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

In an episode of Futurama, robot Bender wants to be a chef, but has to overcome the not inconsiderable hurdle of being incapable of taste. It was beautiful. 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. 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. 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 Frontiers in Robotics & AI 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”. 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. 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. <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> “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.” 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.” “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.” “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. <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" /> <div id="contributors"> <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. Image: Shutterstock </div>

Technology

Vitamin C deficiency linked to cognitive impairment

A new study has found a link between poor brain function and how much Vitamin C older people have, and that a deficiency could have some serious effects on the brain. Cognitive impairment is common among older, hospitalised patients, and can result in poor memory and concentration, as well as finding decision-making difficult. The team from Flinders University in Adelaide tested the cognitive function and vitamin C level of 160 people over the age of 75 who were admitted to the university’s medical centre. From this, 91 patients were found to have cognitive impairment, and 42 of this group were found to have such low levels of vitamin C - below 11 micromoles per litre - they were at risk of developing scurvy. “Our findings showed that cognitive function scores were significantly lower among patients who were vitamin C deficient, with further analysis suggesting vitamin C deficiency was almost three times more likely to be associated with cognitive impairment after adjustment for other factors,” Associate Professor Yogesh Sharma, the study’s lead author, <a href="https://www.scimex.org/newsfeed/low-vitamin-c-linked-to-cognitive-impairment-in-older-australians" target="_blank" rel="noopener">said</a>. The researchers stressed that the two were associated, not that vitamin C deficiency causes cognitive impairment. They also noted that many of the symptoms of low vitamin C levels - including skin issues, bruising and bleeding - are common in this age group because of a number of conditions. “It may, therefore, be difficult to diagnose vitamin C deficiency solely on looking for these particular symptoms in older hospitalised patients,” Associate Professor Sharma said. “Given we know vitamin C deficiency is common among older hospitalised patients, medical professionals need to remain vigilant for this condition and confirm a patient’s vitamin C status in suspected cases.” With this link, the researchers said they will need to conduct more studies to confirm the link and determine whether replacing a patient’s vitamin C levels could help prevent or reverse cognitive impairment. The study was published in the journal <a href="https://doi.org/10.3390/antiox11030463" target="_blank" rel="noopener">Antibiotics</a>. Image: Getty Images

Body

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

The highways heading out of Ukraine’s capital have been choked with traffic, with residents fleeing Kyiv as Russian forces invade. 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. 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. <blockquote class="twitter-tweet"> 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> — Conflict News (@Conflicts) <a href="https://twitter.com/Conflicts/status/1496953918882041863?ref_src=twsrc%5Etfw">February 24, 2022</a></blockquote> The assault comes after weeks of Western leaders making diplomatic efforts to prevent war. After a day of fighting, Putin told business people in Moscow that he had no choice but to act. Meanwhile, Western leaders have condemned Moscow’s actions and promised widespread sanctions. Ukrainian president Volodymyr Zelensky called on the people to defend their country, and said weapons would be given to anyone prepared to fight. “What we have heard today are not just missile blasts, fighting and the rumble of aircraft,” he said. “This is the sound of a new Iron Curtain, which has come down and is closing Russia off from the civilised world.” 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. 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. <blockquote class="twitter-tweet"> Column of destroyed and abandoned tanks, in Kherson region, Ukraine <a href="https://t.co/iTgWV96wiW">pic.twitter.com/iTgWV96wiW</a> — ELINT News (@ELINTNews) <a href="https://twitter.com/ELINTNews/status/1496832644990050307?ref_src=twsrc%5Etfw">February 24, 2022</a></blockquote> 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. Russia has denied that any of its tanks or aircraft had been destroyed. 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. However, a senior US defence official said Washington believed the invasion was intended to “decapitate” Zelensky’s government. 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. Image: Getty Images

News

9 ways to unwrinkle your clothes without an iron

No iron? No problem. 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. Some of these methods may surprise you, and some will come in especially handy when you’re travelling. So let’s get to it. Unwrinkle clothes in the dryer 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. Use a hair dryer to get wrinkles out of clothes 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. Steam away wrinkles in the shower 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. Use a hair straightener to unwrinkle clothing 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. Release wrinkles with a damp towel 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. Try spray vinegar 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. Steam out wrinkles with a kettle 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. Make an iron out of a saucepan 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. Tuck it under a mattress 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. Written by Lois Alter Mark and Lauren Diamond. This article first appeared in <a rel="noopener" href="https://www.readersdigest.com.au/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.com.au/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank">here’s our best subscription offer.</a> Image: Getty Images

Home Hints & Tips

Why dogs often need extra magnesium

It’s well-known that dogs need all the vitamins and minerals we do and one of the key nutrients is magnesium because a lack of it can cause all sorts of symptoms in dogs - in fact every time your pet moves a muscle, experiences a heartbeat or has a thought, magnesium is needed to help them achieve this. It’s little wonder many of our pets are deficient in magnesium because they share the same deficiencies as their human masters. Magnesium is very very depleted in the foods we eat these days, especially when processed. We live in a fast-food world of packets and tins, where you can bet that this type of food provides little or no magnesium benefit. <img style="width: 0px; height: 0px;" src="/nothing.jpg" alt="" data-udi="umb://media/4ebccce85d434292a659825f62146daa" />Even fresh produce can be lower in magnesium than it should be simply because the soils have become depleted of magnesium. You only have to add to this the fact that we humans and our animals lose more magnesium when we’re under stress and you can see why magnesium deficiency is very common. Many vets are aware of the importance of magnesium: <a href="https://www.shailenjasani.com/about-me/">Shailen Jasani</a> is a veterinary surgeon specialising in Emergency and Critical Care in the UK. He says magnesium can be used as a medication with an escalating role in critical care medicine, and: “Magnesium plays a pivotal role in cellular energy production and cell-specific functions in every organ of the body.” <img style="width: 0px; height: 0px;" src="/nothing.jpg" alt="" data-udi="umb://media/85906281a5614ccabe340ad9dba28740" /><img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7844389/dog-magnesium-7-um.jpg" alt="" data-udi="umb://media/85906281a5614ccabe340ad9dba28740" /> Some symptoms of magnesium deficiency in dogs are: <ul> <li>Muscle weakness or trembling</li> <li>Hyperactive or improperly triggered reflexes</li> <li>Difficulty walking</li> <li>Muscle pain</li> <li>Heart arrhythmia</li> <li>Lethargy or abnormal behaviour</li> <li>Constant scratching or itching</li> <li>Difficulty sleeping</li> </ul> Causes of magnesium deficiency in dogs: <ul> <li>Excessive stress, trauma or injury</li> <li>Chemical and toxic exposures</li> <li>Malnutrition</li> <li>Diabetes</li> <li>Kidney damage</li> <li>Treatment with diuretics</li> <li>Digestion problems and disease inhibiting absorption of nutrients</li> </ul> <img style="width: 0px; height: 0px;" src="/nothing.jpg" alt="" data-udi="umb://media/c55421473c194494a9d4b17c12776f85" />More serious symptoms of heart arrhythmia: If you feel your dog is showing signs of magnesium deficiency, this should be checked out quickly to avoid serious problems. Take your dog to the vet and they’ll listen to your dog’s heart. If any abnormality is detected they’ll probably order an ECG. An ECG is a medical device which displays the patterns of your dog’s heartbeat on a screen using terminals taped to your dog’s chest. This is a simple machine and most vets have one. The classic signs of low magnesium are prolonged PR intervals, widened QRS complexes, depressed ST segments and peaked T-waves. Lower magnesium levels are also associated with hyperactivity, anxiety and agitation. You can tell if this applies to your dog if it’s hard for your dog to relax and calm down. Other minerals are also affected by magnesium deficiency in dogs Sure, there are other electrolyte minerals required by both humans and dogs. We need sodium, potassium and calcium as well, but these are all dependent to some degree on the action of the magnesium because magnesium underpins and leverages their effect. The main electrolyte team in addition to magnesium – sodium, potassium and calcium – is necessary for some very important functions, including muscle movement, proper heart function and nervous system signalling. For example, if you or your dog have plenty of magnesium, your body doesn’t need quite as much calcium to get the calcium jobs done because magnesium organises and controls calcium’s use in the body. It turns out magnesium is the ‘Master Mineral’ electrolyte regulator in the electrical system. If it drops too low, calcium can cause a lot of havoc as free calcium depositing where it shouldn’t, or over-stimulating muscle cells. Therefore, as magnesium drops lower, it can lead to the other three minerals losing effect. Studies have shown potassium suffers when magnesium is too low, as we can lose too much potassium due to membrane ‘leakiness’ when magnesium is deficient. If you lose too much potassium from inside the cell it can cause heart attacks. The potential knock-on effects are muscle weakness and tremors, as well as heart arrhythmias. As these issues escalate, they can become fatal. <img style="width: 500px; height: 281.40454995054404px;" src="https://oversixtydev.blob.core.windows.net/media/7844390/dog-magnesium-6-um.jpg" alt="" data-udi="umb://media/c55421473c194494a9d4b17c12776f85" /><img style="width: 0px; height: 0px;" src="/nothing.jpg" alt="" data-udi="umb://media/9af68fa91aa74ea2b77b8d6ace500442" /> What does all of this mean for your dog? People who own racing dogs have seen how much magnesium helps. They often apply magnesium oil to the legs of their dogs so they can recover better from their events. Without the extra magnesium the dogs develop intense and involuntary muscle tremors and spasms. This is also a helpful strategy for all athletes who undertake extreme sports and gruelling training. If your dog is behaving strangely and seems to be in pain or having trouble walking, take your pet to a vet straight away so they can check exactly what’s happening. Sometimes it might be a toxin from a tick or snake bite which is causing these issues, because these types of toxins block the electrical system. Magnesium deficiency is something which tends to grow over time. You’ll be able to notice symptoms creeping in slowly, and escalating if left untreated. If you’re worried about your dog’s health because he/she is behaving strangely with symptoms like sensitivity to stress or noises, anxiety, muscle weakness and changes to gait, or skin issues with constant scratching not due to fleas, then your vet will likely order a blood electrolyte test. This measures the amount of minerals such as magnesium, potassium, calcium and sodium in your pet’s blood, in addition to some other common electrolytes. So, once you’ve done this you’ll be able to see what your dog is low in. Treatment of magnesium deficiency in dogs If you’re feeding your dog with a variety of fresh food, but suspect magnesium deficiency (perhaps due to stress or exertion), then you can test this by applying magnesium as a magnesium spray, lotion or cream on the underbelly or legs – wherever you can get it past the fur to the skin. Avoid application of the cream to broken skin as it may sting, but rather apply to surrounding area. Apply regularly every day until the inflammation subsides. You can also add food grade magnesium chloride flakes to your dog’s drinking water every day. You can make these changes and then check to see if the symptoms they’ve been showing tend to ease. Or you can use a transdermal magnesium cream and find a way to rub this on your dog’s skin. Dogs usually love a massage so just rub in one or two teaspoons of <a href="https://www.elektramagnesium.com.au/shop/magnesium-pet-cream-50g-jar/">Magnesium Cream for Dogs</a> (Pet Cream). If your dog has developed magnesium deficiency, it’s best to keep applying the cream regularly, as well as adding the <a href="https://www.elektramagnesium.com.au/shop/magnesium-flakes/">Magnesium Chloride Flakes</a> to their drinking water, to prevent the magnesium deficiency symptoms from coming back. Images: Shutterstock

Family & Pets

Five weird signs you’re iron-deficient

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. “Iron deficiency is the most common micronutrient deficiency worldwide,” said Dr Kelly Prichett, assistant professor of sports nutrition at Central Washington University. 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. 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. 1. Odd cravings for inedible items 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 <a rel="noopener" href="https://www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia" target="_blank">National Heart, Lung, and Blood Institute</a>. The condition, called pica, can be difficult to identify as many are ashamed to admit they have these unusual addictions. Pica typically occurs in young children or during pregnancy, but <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850349/" target="_blank">case studies</a> have shown that older people can experience pica too. 2. Brittle or spoon-shaped nails Fingernails can be a surprisingly good indicator about your health, including when you’re experiencing iron problems. 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. 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. 3. Dry and cracked lips 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. These cracks can make it difficult to eat, smile, or even shout. In a study of 82 people with the condition, 32 percent were found to have an iron deficiency. 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. 4. An oddly swollen tongue Atrophic glossitis, also known as a swollen and tender tongue, is another less-than-obvious symptom of an iron deficiency. In a <a rel="noopener" href="https://www.jfma-online.com/article/S0929-6646(13)00406-3/pdf" target="_blank">2013 study</a> 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. The swelling results in the tongue appearing smooth rather than bumpy, and can cause problems with chewing, swallowing, or talking. 5. A constant craving for ice Craving ice is a specific type of pica <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/15804997/" target="_blank">called pagophagia</a>, and is one of the most common symptoms of a severe iron deficiency. 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. What to do about it If you experience several of the above symptoms, booking an appointment with your doctor may be the best next step. 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. 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.

Body

Why iron is such an important part of your diet

According to the <a href="http://www.who.int/nutrition/topics/ida/en/">World Health Organisation</a>, iron deficiency – a condition where your body doesn’t have enough of the mineral iron – is a global public health problem of “epidemic proportions”. It is the single most prevalent nutrient deficiency in developing and industrialised countries, and the most common cause of anaemia. <a href="http://link.springer.com/article/10.1007%2Fs00277-010-1144-5">Anaemia</a> occurs when our red blood cell count and/or haemoglobin levels are too low, resulting in an inability to transport sufficient oxygen throughout the body. Iron is required in order for haemoglobin to transport oxygen. In 2016, <a href="https://www.nps.org.au/australian-prescriber/articles/correcting-iron-deficiency#r3">Australian Prescriber</a> published an update on the problem of iron deficiency in Australia. Young women, children and disadvantaged groups are at <a href="http://europepmc.org/abstract/med/9076267">highest risk</a>. Around 12-15 per cent of women who are pregnant or of reproductive age and 8% of preschool children in Australia are estimated to have <a href="https://www.mja.com.au/journal/2010/193/9/diagnosis-and-management-iron-deficiency-anaemia-clinical-update?0=ip_login_no_cache%3D5b5ca34fad730a23f7740f2b74d0b0e4">iron deficiency anaemia</a>. Iron deficiency without clinical anaemia is <a href="http://pediatrics.aappublications.org/content/pediatrics/126/5/1040.full.pd">even more widespread</a>. Although vegetarians and vegans are broadly thought of as being at high risk of iron deficiency due to an absence of red meat in the diet, there is <a href="https://www.ncbi.nlm.nih.gov/pubmed/8172127">little evidence</a> to <a href="https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets">support</a> this. However restricted diets can confer higher risk if not well balanced, for instance in <a href="https://www.mja.com.au/open/2012/1/2/iron-and-vegetarian-diets">young overweight women</a> who are trying to lose weight. Why is iron important? Iron has an <a href="http://www.sciencedirect.com/science/article/pii/S0098299700000066">essential role</a> in numerous <a href="https://www.nps.org.au/australian-prescriber/articles/correcting-iron-deficiency#r3">metabolic pathways</a> in the body, including transport of oxygen in the blood, DNA synthesis, breathing, immune function and energy production. <a href="https://www.nps.org.au/australian-prescriber/articles/correcting-iron-deficiency#r3">Symptoms</a> of iron deficiency include tiredness, neurobehavioural disorders like <a href="http://nutritionreviews.oxfordjournals.org/content/66/10/558.long">attention deficit hyperactivity disorder</a> and <a href="http://www.webmd.com/brain/restless-legs-syndrome/restless-legs-syndrome-rls#1">restless leg syndrome</a> (a nervous system disorder that creates an irresistible and sometimes unbearable urge to move the legs), and cognitive impairment in children. Iron deficiency can have a <a href="http://www.who.int/nutrition/topics/ida/en/">serious impact</a> on health and productivity. Iron is essential for the developing <a href="http://pediatrics.aappublications.org/content/pediatrics/126/5/1040.full.pdf">brain</a>. Iron deficiency with and without anaemia in infancy can have long term negative impacts on brain function and behaviour, and even when levels are corrected, those effects may not be completely reversed. Maternal anaemia can result in <a href="http://ajcn.nutrition.org/content/71/5/1280s.short">preterm birth</a>, and along with high blood pressure or diabetes can compromise <a href="http://pediatrics.aappublications.org/content/pediatrics/126/5/1040.full.pdf">fetal iron levels</a> in pre-term or term infants. <a href="http://pediatrics.aappublications.org/content/pediatrics/126/5/1040.full.pdf">Breastfeeding</a> provides adequate iron to meet infant needs up to the age of six months. However from seven to 12 months the requirement for iron increases significantly (up to 11 milligrams per day), and must be provided via solid food in addition to breast milk. It’s important to understand problems can be caused by both too little as well as too much iron. Hence iron concentrations in the body are <a href="http://www.sciencedirect.com/science/article/pii/S0098299700000066">carefully regulated</a> and professional advice must be sought before supplementing with iron. Causes of iron deficiency There are <a href="https://www.nps.org.au/australian-prescriber/articles/correcting-iron-deficiency#r3">lots</a> of <a href="https://www.mja.com.au/journal/2010/193/9/diagnosis-and-management-iron-deficiency-anaemia-clinical-update?0=ip_login_no_cache%3D5b5ca34fad730a23f7740f2b74d0b0e4">complex</a> causes of iron deficiency and anaemia, and they should be carefully investigated before being addressed. Poor dietary intake is an important cause of iron deficiency, particularly when requirements are increased during infancy, menstruation and pregnancy. Iron is one of a number of essential nutrients we need to get through our diet. Iron deficiency is therefore one of <a href="http://www.abc.net.au/news/2016-11-29/resurgence-of-the-rare-condition-of-scurvy-among-diabetics/8073136">several casualties</a> of <a href="http://www.aihw.gov.au/publication-detail/?id=10737422319">poor dietary patterns</a> in Australia and other westernised countries, characterised by excessive intake of highly processed foods and inadequate intake of nutritious whole foods. Iron requirements <a href="https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets">Dietary iron requirements</a> vary by age and gender. The recommended daily intake (average daily intake that is sufficient to meet the needs of the majority of people) for males varies from eight to 11 milligrams a day for ages one to 18 years, and eight milligrams for all other ages. Women have higher requirements. For ages 14-50 years, recommended daily intakes range from 15 milligrams (14-18 years) to 18 milligrams a day. Needs are higher during pregnancy, jumping to 27 milligrams per day. However during lactation they are slightly less, at nine to ten milligrams a day. Iron requirements for vegetarians have been estimated as 1.8 times more than non-vegetarians, however this conclusion was based on <a href="https://www.mja.com.au/open/2012/1/2/iron-and-vegetarian-diets#0_CBBJFGAA">limited research</a>. Dietary sources of iron <a href="http://ajcn.nutrition.org/content/59/5/1233S.long">Dietary iron</a> is obtained in the form of <a href="https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets">haem iron or non-haem iron</a>. Haem iron sources include red meat, poultry and fish, while non-haem iron comes from a variety of plant foods such as legumes, wholegrains, green leafy vegetables, nuts, seeds, fresh and dried fruit. These plant sources are core components of both vegetarian and vegan diets. Non-haem iron is believed to be <a href="http://ajcn.nutrition.org/content/59/5/1233S.long">less available</a> than haem iron. This is because plant foods contain substances that can inhibit absorption of iron. However, vitamin C can enhance non-haem iron absorption thereby counteracting these inhibitory effects. To address this in your diet, you might like to try: <ul> <li>eating hummus that contains chickpeas and lemon juice</li> <li>lemon juice drizzled over Indian dal or <a href="http://helfimed.org/recipes/red-lentil-soup/">lentil soup</a></li> <li>salads containing high vitamin C sources such as red capsicum or tomato as a side dish</li> <li>kiwi fruit, strawberries, papaya or a glass of freshly squeezed orange juice with muesli</li> <li>a side dish of <a href="http://helfimed.org/recipes/steamed-vegies/">lightly steamed</a> broccoli, cauliflower and/or brussel sprouts - good sources of vitamin C – which can be boosted with lemon juice (plus extra virgin olive oil, garlic and salt for ultimate flavour and nutrition)</li> <li>mixing baby spinach in salads - green leafy vegetables contain iron and vitamin C, a complete package.</li> </ul> <a href="https://www.mja.com.au/system/files/issues/196_10_040612_supplement/sau11494_fm.pdf">Soaking and sprouting</a> legumes, wholegrains and seeds makes the iron more available from these foods. It is important to note the absorption of non-haem iron varies considerably, and has been shown to be <a href="http://www.andjrnl.org/article/S2212-2672(16)31192-3/pdf">higher</a> in people who have greater iron requirements. This suggests the body adapts to low iron by increasing its absorption. <a href="http://ajcn.nutrition.org/content/59/5/1233S.long">Vegetarians</a> who follow a balanced diet have been shown to have higher iron intake than that of non-vegetarians and there is <a href="https://www.mja.com.au/system/files/issues/196_10_040612_supplement/sau11494_fm.pdf">little evidence</a> of lower iron status. A table of the iron content of foods commonly available in Australia is provided <a href="https://www.mja.com.au/system/files/issues/196_10_040612_supplement/sau11494_fm.pdf">here</a>. Iron is an essential nutrient with a range of critically important functions in the body and brain. Assessing iron stores and causes of anaemia is complex and should be performed by a professional. We can ensure adequate intake of iron by eating a healthy balanced diet with a variety of whole foods including (but not limited to) meat as well as plant sources.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/69974/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/natalie-parletta-153245">Natalie Parletta</a>, Adjunct Senior Research Fellow, Freelance Science Writer, <a href="http://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-iron-is-such-an-important-part-of-your-diet-69974">original article</a>.

Food & Wine

Mum’s surprising paracetamol cleaning hack fixes ruined iron

A neat trick that shows many how to remove rust has resurfaced on the Facebook group Extreme Couponing and Bargains UK. Many are thrilled with the hack, including Laura Siârn Outhart who posted the hack. “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. “I read somewhere that a Paracetamol rubbed onto the iron will make it almost like new again.” Laura’s iron was quite rusty, so this meant she had to use two tablets instead of the standard one. “This took two paracetamols and it worked better when the iron was hot and not just warm,’ she added. "I was amazed how well it worked and how much money it saved me. “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. “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.” If you’re considering using this hack, here’s how it works. <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> Many were thrilled with the hack, saying that they couldn’t wait to try it out for themselves. ‘I’ve just seen this post and tried it and it works nice shiny iron again thank you,’ wrote one person. Photo credit: <a rel="noopener" href="https://www.facebook.com/groups/ExtremeCouponingAndBargainsUK/" target="_blank">Extreme Couponing and Bargains UK</a>

Home & Garden

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

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. 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? 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. 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. One user of the product, Elizabeth, says the steamer has replaced her iron at home. “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. “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. 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. This product might be the miracle you’ve been looking for to lighten your load at home. Scroll through the gallery above to see the steamer everyone is going crazy for. Will you be trying out Kmart's $35 laundry hack to ease your load at home? Let us know in the comments below.

Home & Garden

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

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. And the best part? It’s free. 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. And it works, as multiple people have tested out the trick and shared their results online. 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. So, not only are you getting dry, clean clothes, but now they’ve been pressed for you once they come out. 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. 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. And also using a hairdryer as a steamer. Others say running a damp towel over dry clothes can help with crinkling. Or you might take to your kitchen cabinets, as experts believe that vinegar is the secret to soft linen, towels and bedding. “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. Do you have any hacks to avoid ironing that you swear by? Let us know in the comments below.

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