Ask the expert: Increasing ferritin levels (iron reserves) through natural means

How do I increase ferritin levels naturally? My haemoglobin is 11.5, whereas ferritin is 19. I was told by my doctor that my period flow is less because of low ferritin levels, and it may impact my health eventually. — Simran Saini, Patiala

Ferritin reflects the body’s iron stores. Though optimum ferritin levels are 13-150, 19 is on the lower side. Even with near-normal haemoglobin, low ferritin means depleted reserves. Include heme iron (from eggs, fish, meat — it’s better absorbed from animal sources) and non-heme iron (from green leafy vegetables, pulses, dates, jaggery, which is less well absorbed). Always add vitamin C-rich foods like lemon, amla or citrus fruits to improve iron absorption. Avoid tea/coffee at least 1 hour before and 1-2 hours after meals, as these reduce iron absorption.

— Dr Shiba Mittal, Gynaecologist, Fortis, Mohali

Is it bad to have curd at night like many people claim? Some people also abstain from having curd, lassi and yoghurt during the monsoon. Does this have a sound scientific backing? — Vandana Sharma, Chandigarh

Curd can be safely taken at night and during monsoon, preferably at room temperature, not cold. Also, opt for fresh and not sour curd. Beat gently, add bhuna jeera, dried mint, black pepper, rock salt, etc. Adding grated/chopped vegetables (cucumber, beetroot, lauki, gajar, onion, tomato, boiled bathua) can add fibre. Curd is a probiotic, good source of protein and calcium, potassium, etc.It can be diluted with a little water which makes it easy to digest. One to two medium bowls are sufficient in a day.

— Neelu Malhotra, Nutritionist, Mohali

How to manage stress-related issues when it becomes too much? — Adish Sood, Amloh 

Start daily with 4-7-8 breath work (inhale through nose for 4 counts, hold breath for 7, and exhale forcefully through mouth for 8 counts) twice a day and/or as needed to calm the nervous system.

n Use sensory mindfulness (engage/focus through sight, sound, touch, smell, taste on the present moment/activity) whenever you feel overwhelmed or unable to focus.

n Take a full day break from work/chores at least twice every 7–10 days for recovery from allostatic load (wear and tear of body from chronic/repeated stress), till recovery.

n If stress persists and/or affects day-to-day activities, explore the root causes of burnout and exhaustion with a qualified psychotherapist to develop long-term preventive strategies.

n If it becomes unbearable, consult a psychiatrist for medication without hesitation, and regular therapy sessions. For fast-acting relief, try slowing down.

— Dr Aishita Mahendru, Clinical Psychologist, New Delhi