Dr B L Patnaik
Healthy living is within our reach, but is surely a long-term commitment. And there are steps one can take right now that will make their present lifestyle healthy and also pave way for a healthier tomorrow.
Think of the body as a shell. If you repeatedly abuse it with unhealthy food, your shell will wear out quickly. While you may look okay on the outside, but on the inside, your arteries are getting clogged up with cholesterol. That’s not a pretty sight!
But, women tend to ignore their health as they are bogged down by many responsibilities. It is very important for every woman to take care of their diet and body in their growing years as it will make way for as better tomorrow.
A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age is, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.
Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.
Women’s nutritional needs change during menstruation, pregnancy, breastfeeding and menopause, which covers her age from puberty till late 50s’. A woman’s reproductive life means that her nutritional needs differ greatly from those of a man.
The interplay of hormones throughout a woman’s menstrual cycle affects her body and state of mind. Energy intakes are generally higher in the premenstrual phase and some women also have food cravings as their period approaches. Eating high-protein foods every few hours can often stop food cravings. Fluid retention is common in the days leading up to a woman’s period because certain hormones encourage the body to hold salt (sodium). The more sodium the body holds, the more fluid is retained in the tissues.
Other common symptoms of premenstrual syndrome (PMS) include mood-swings, tiredness and constipation. Light to moderate exercise, such as a 30-minute brisk walk each day can also reduce symptoms of PMS.
After PMS, the second major concern for women is bone health, which is important at every age and stage of life. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So, women should also consider plant-based sources of calcium like beans, broccoli, kale, sprouts and collard greens.
Loss of bone strength can lead to osteoporosis – a disorder in which bones become very fragile and more likely to break. Older adults with osteoporosis are most vulnerable to breaks their wrist, hip, and spine and these fractures can seriously limit mobility.
International Day of Action for Women’s Health
Women should also cut down on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium.
Deficiency of iron is another health factor for women. Iron is the mineral that works with other substances to create haemoglobin, the compound that carries oxygen in the blood. Women and men metabolise iron from food at roughly the same rate. However, while men need around eight mg of iron in their daily diet, women need up to 18 mg (or 27 mg if pregnant).
Women need more iron than men to make up for the amount of iron they lose in their menstrual period. Around 1 mg of iron is lost for every day of bleeding. Iron deficiency is the most common nutrient deficiency in women. Insufficient iron can lead to anaemia. Common symptoms of anaemia include tiredness and breathlessness. Iron is especially important during pregnancy. One can consume red meat, chicken, fish, cereals, legumes, nuts and green leafy vegetables to increase their iron intake in the body.
Eating healthily during pregnancy is important to meet the nutritional needs of the developing baby and for the mother’s own wellbeing. However, this doesn’t mean ‘eating for two’ – it is the quality of the diet that is important, not the quantity of food eaten. Special attention should be given to calcium, folic acid (folate), iron, zinc, iodine and vitamin C.
Lastly, exercise. Not just few times a week, but every day. Exercising daily brings tremendous benefits to our health, including increase of life span, lowering of risk of diseases, higher bone density and weight loss. Choose walking over transport for close distances. Climb the stairs instead of taking the lift. Join some aerobics classes or take up a sport of your liking.
(The author is senior consultant Women Care, Saroj Super Speciality Hospital Delhi)
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