The ferritin present in your body can be tested with a test known as the ferritin test. If there is an elevated level of ferritin in your body or an iron deficiency in your body you must recommend a doctor to do the needful.
Steps to Lower your Ferritin Levels:
- Dietary Adjustment
- Consumption of red meat
Red meat has a very high concentration of iron. Iron from animal meat is more easily absorbed by the body. This increases the absorption of nonheme iron in your body. If you are looking forward to consuming red meat, you should look for ground beef or cuts with lower iron content.
- Beans and legumes
Beans are legumes that have a high content of phytates; it is a micronutrient that socks in iron. Therefore it is advised to soak and sprout the beans before consuming them.
- Whole grain and white bread
Whole-grain bread contains higher levels of phytate than bread that is made up of refined white flour. Whole grains also contain a higher level of minerals. It is always advised to check the nutritional value of your bread before consumption of it. It is advised for you to get a ferritin test in order to get regular checks.
- Glass of milk
Calcium inhibits such as milk and can absorb iron; it further reduces the complication of excessive iron that is present in your body. You can also consume other milk products such as cheese and yogurt.
- Drink green tea
Green tea has several health benefits. It contains powerful antioxidants that end the iron and prevent any further absorption. Suppose you are planning to consume a portion of food that is rich in iron; you are advised to drink a cup of green tea afterwards so that it can lessen the effects on your ferritin. You must regularly get your ferritin test to keep your ferritin levels in check.
- Snack on nuts and seeds
Nuts and seeds such as almonds, peanuts, and walnuts inhibit your body’s ability to absorb iron. You can always have a handful of nuts as a snack. You are advised to put a handful of nuts in your casserole. You can also use several nut butter for the purpose.
- Avoid supplements
You must avoid nutritional supplements that additionally contain iron. If you consume multivitamins on a regular basis, you must be careful that it does not include iron. The iron present in these supplements is created in a way to make your body absorb the iron easily.
- Reduce alcohol intake
You should significantly reduce your body’s alcohol intake if you have higher ferritin levels. Excessive consumption of alcohol along with higher ferritin levels may further lead to liver damage. Cases have been linked to higher ferritin levels and individuals consuming alcohol abuse; this may be an early sign of liver damage. You must take the necessary precautions carefully.
- Exercise regularly
If you are not the most active person, walking can be a good start to that regime. It can be one of the best ways to get your body moving and overall build your physical strength. You can start small and then eventually increase your distance and the time to walk. Walking is very beneficial to your health overall.
Walking may have noticeable changes in your body. It is one of the best ways to get yourself in shape.
- Resistance training
When you are working out using weights, this will not only increase your muscle strength. The research suggests that resistance training can reduce your ferritin level. Doing strength training for at least 40 minutes thrice a week, along with your regular exercise routine, can reduce your body’s ferritin levels.
- Increase the intensity of the workout
It is always a good journey to increase the intensity of your workouts. Intense exercise has a huge effect on the ferritin level of any individual. This signifies going one extra mile after your regular exercise routine. This reduces your ferritin levels, you will need to engage in very intense training sessions.
If you want to lower your ferritin levels, you must go through the above-mentioned article to know how to reduce your ferritin levels. It is very important to keep your ferritin levels in check as it may further lead to other life-threatening diseases. You must get your ferritin levels checked on a regular basis for a renowned lab in order to get the best and the most detailed report. Metropolis is one of the best places to get your ferritin levels checked.