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Importance of nutrition for Women’s Health

Women’s Health

A good diet and balanced nutrition can help your body in many different ways. What you feed your body can have an impact on your goals, whether they are to increase conception, reduce stress, or improve your energy and happiness. We recently spoke with Dr. Jennifer Tinder of Axia Women’s Health OB/GYN of Indiana and learned a lot from the discussion about how nutrition may affect your health. For advice on using nutrition to stay healthy and accomplish your goals, continue reading below.

Why are women’s dietary requirements different from men’s?

Great question, and it’s crucial to recognise that, due to physical variations, men and women have different dietary demands. For instance, hormonal changes brought on by menstruation, having children, and menopause increase the risk of anaemia, osteoporosis, and a number of nutritional deficiencies in women. To maintain healthy bones and avoid anaemia, it is crucial for women to consume meals high in calcium, vitamin D, B vitamins, and iron. Due to ageing and parenting, women also have a tendency to lose more lean muscle mass over time. As a result, you should incorporate frequent exercise into your schedule, including high-intensity workouts and/or weight training. It’s never too late to start if you aren’t already!

How can active ladies keep their energy levels up throughout the day?

The most crucial piece of advise I can give is to never skip a meal if you’re attempting to keep your energy levels up. Regular meal times can help you feel more energised and happier. For women, a daily calorie intake of about 2,000 is often advised.Although every woman has different nutritional requirements, you generally need about 1-2 grammes of protein per kilogramme of body weight each day. That entails consuming up to 116g of protein per day for a lady weighing 130 pounds (58 kg). The majority of people do not consume enough calories to meet their daily dietary requirements. Building muscle is crucial since it burns fat and calories and supports good bone health, even though it may seem paradoxical, especially if you are attempting to reduce weight. Without protein, it is impossible to gain muscle.

Try walking, listening to music, or talking to friends to reduce stress levels because worry and anxiety are also significant energy drainers. Additionally, it’s simple to mistake hunger, exhaustion, and thirst, so make sure you’re getting enough fluids.

What dietary advice would you give to women who are trying to get pregnant?

Every day prenatal vitamins should be taken by any woman who is thinking about getting pregnant. Make sure the supplement contains folic acid, which helps prevent foetal brain and spinal cord abnormalities early in pregnancy. Depending on your circumstances, additional supplements might be advised, therefore it is always advisable to speak with your doctor.

I also advise ladies to abstain from smoking, coffee, and alcohol. Keeping medical conditions under control before and during pregnancy is crucial for the best results if you suffer from diabetes, high blood pressure, or thyroid illness. To assist you with this, schedule routine visits with your doctor.

Finally, it’s important to keep in mind that roughly 40% of male fertility issues are caused by bad habits, so encourage your partner to lead a healthy lifestyle and refrain from using tobacco and alcohol.

Can a healthy diet lessen my PMS symptoms?

Simply said, absolutely. Many women suffer bloating, cramping, exhaustion, and mood swings around the time of their menstrual cycle because hormones change at this time. Several quick dietary cures include:

Reduce your intake of sugar and alcohol about 7 days before your cycle, while increasing your protein intake, to help with bloating, backaches, and cramps. Target aspirin (1g), magnesium (200mg), zinc (45mg), and omega-3 fatty acids (1g) as well (81mg).

Drink plenty of water and consume foods high in nitric oxide, such beets and leafy greens, to relieve headaches.
To combat cravings, up your intake by 100–200 calories from carbohydrates.
For slumbering issues: Before bed, try drinking a glass of cold, tart cherry juice or Melatonin.
Naturally, before attempting any new supplements on your own, make sure to consult your doctor.


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