The fact that women have highly different phases in life because of the reproductive factor in their life is a reason for the variance in women’s nutritional needs as compared to men. Menstruation, pregnancy, breast-feeding and Menopause are all periods of increased physiological stress and nutritional demand.
Eating healthy will keep your energy levels high and will make it so much easier for you to manage the multiple responsibilities and commitments that you have to deal with every day. Irrespective of the life stage you are in, investing time and effort into a healthy diet improves health and decreases your chances of developing obesity, heart disease, Diabetes or cancer. Eating healthy is one of the best ways that you can take care of yourself—and those who depend on you. | | Basic nutrition
A healthy diet will have the following basic constituents: - Lean protein.
- Complex carbohydrates from whole grains, fruits and vegetables.
- The right kind of fats (polyunsaturated fats).
- Essential vitamins and other micronutrients.
|  | Lean protein: Proteins, by virtue of being the building blocks of life, are an essential part of the diet. Amino acids derived from proteins are necessary for renewing our Cells and for growth and development. Healthy sources of proteins include lean and white meats, fish, soy, legumes and milk
Complex carbohydrates: These are present in whole grains and in certain fruits and vegetables. They are healthy for the body as they do not cause a sudden change in the blood glucose levels once you consume them as compared to other simpler carbohydrates that have higher glycemic indices. The body uses up more energy in breaking down these foods to extract the nutrients and it is a healthier process.
Right kind of fats: Fats are an important part of your diet as they are needed for the development and maintenance of certain tissues such as skin, hair, and brain while also being essential for the absorption of certain fat-soluble vitamins. In addition, they do transform the flavor of certain foods. Though there are three kinds of fats only two are good for one. These are monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFA). Care should be taken to avoid saturated fats, especially those that are solid at room temperature, as they can cause serious damage to the body systems with frequent or continuous use.
Essential fatty acids can be derived from healthy sources such as flax, primrose, and borage oils and may need to be obtained in the form of nutritional supplements.
Essential vitamins and other micronutrients: Though most of us do not realize it, imbalances or deficiencies in certain essential micronutrients can play havoc with our health and mood, especially as women go through a range of hormonal changes in about 30 days in recurring cycles that last for all of their reproductive life. This can cause disruption and dysfunctionality in major aspects of life, including home, office and social areas. | | Premenstrual syndrome (PMS) and food
A significant percentage of women experience premenstrual mood and body changes in asyndromic manner and try to cope with this regular stress by resorting to medications or treatment. However, most women do not realize that dietary changes and correction of existing imbalances or deficiencies can restore normalcy or alleviate symptoms considerably. Food cravings are a commonly noted component of this syndrome and can be countered by depending on larger portions of proteins. Some small dietary changes can mitigate these and other changes to a great extent. These include:
| - Cutting down on salt as it reduces fluid retention in the body which is one of the reasons for bloating, breast tenderness and weight gain in the premenstrual period.
- Vitamin B complex, especially B6, has been identified as helping to reduce moodiness, fatigue and Constipation associated with this phase.
- Docosa hexaenoic acid (DHA) is a micronutrient that helps in regulating certain chemicals in the brain. Lower levels of this micronutrient have been reported to cause severe problems such as depression, suicidal ideation, etc. Deriving a daily dose of DHA can contribute to relief from PMS while also aiding healthy weight loss.
- Omega-3 fatty acids such as linoleic or linolenic acid have been identified as reducing most physical and mood symptoms of PMS.
- Avoidance of coffee, tea, alcohol and other substances that contribute to fluid retention has been shown to reduce the intensity and duration of PMS.
- All these dietary changes should be teamed with suitable exercise to have optimal effects.
|  | Deficiencies
Lower dietary intake or increasedloss can cause deficiencies of certain essential micronutrients that are essential for maintaining the fine balance within all the body systems. Some of these deficiencies include:
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| Anemia: Iron deficiency is the most common nutrient deficiency in women. Insufficient iron intake, especially when combined with regular losses in menstruation, can lead to anemia. Common symptoms include tiredness and breathlessness. While causing significant adverse impacts on health and immunity in the woman can adversely affect her quality of life, the deficiency becomes quite serious and life threatening when she is pregnant and has negative impacts on the life and well-being of both mother and her child. Good sources of iron include red meat, leafy green vegetables, fortified cereals, egg yolk, and legumes and nuts.
| | | Calcium deficiencies: Women are at greater risk of calcium deficiency as they have hormonal variations that predispose them. Some factors that contribute to this problem include low calcium intake in the growing years, increased salt, caffeine, and alcohol in diet as they impair absorption of calcium and increase urinary loss, lack of exercise and low body weight.
| The absorption of calcium can be optimized by adequate intake of vitamin D. Good sources of calcium include dairy foods, calcium fortified foods, fish and other sea food, etc. In populations with habitually poor calcium diets, nutritional supplements may need to become an important adjunct to natural sources.
Folic acid deficiencies: Deficiencies in this micronutrient can cause anemia and other disorders of the musculature and can have adverse impacts on the developing Fetus in pregnant women.
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| | Nutritional tips
Some nutritional changes can rectify and prevent acute deficiencies. These include: - Starting the day with calcium-fortified whole grain cereal and low-fat milk.
- Choosing high-calcium snacks such as yoghurt and calcium-fortified juices.
- Understanding calcium or iron content of regularly consumed foods and modulating diet portions accordingly.
- Picking high-fiber cereal which includes at least 7 g of fiber per serving.
- Berries and grapes that are rich in antioxidants should become part of your breakfast.
- Taking fruits such as apples, oranges, or bananas along with a handful of nuts to the office can help reduce or avoid indulgence in junk foods.
- Reminding oneself about adequate water intake is essential to avoid dehydration which can manifest as fatigue, poor concentration and headache.
- Choosing foods prepared with whole grains is an automatic mechanism for cutting out empty calories.
- Making protein a regular part of all meals. This can be done by including a mix of dairy products, legumes and egg or meat in a meal.
- Cocoa is a better substitute to coffee for Caffeine as it is also very rich in antioxidants. Using cocoa that has been treated to reduce fat content is a safer option if you want to avoid additional calories.
| | While you may feel that you do not or cannot make time for yourself given all your responsibilities, it is not difficult or impossible to do so. It is very important to remember that you can only deliver your best if you are in good health and the perfectionist in you should seek this way to optimize your performance in all walks of life. |
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