Women and Their Well-Being

A woman plays several roles throughout her life. A daughter, sister, wife, mother, grandmother, and so on, multi-tasking all the while. Balancing all her responsibilities from Home to work, from wife to woman. Always worried about the well–being of her family, many times sacrificing, many a time ignoring her aches and pains, her health, and her diet.

It's time we bring the focus back on ourselves. Instead of neglecting our health, let’s celebrate ourselves and all the beautiful phases that a woman goes through in her life. Let’s focus inwards, within ourselves, and on what we put inside our bodies so that not only do we ourselves remain healthy, but also can take apt care of our loved ones.

As a baby both a male and female child must be provided with adequate nutrition through their early life. But girls hit their growth spurt earlier than boys and their physical and mental developmental changes are faster than those of boys. Between the ages of 10 -17, girls’ caloric needs increase to approximately 2100 to 2400 kcals/day. Once they start menstruating their needs for Iron must be taken care of along with Calcium and protein. This is the time when the groundwork of their health is being laid out for the rest of their life, hence supplementing their nutritional needs is very, very important.

Protein will help in the development of muscle mass, calcium will build bone strength which in Indian females is extremely low, to begin with and iron takes care of Hemoglobin synthesis, mental function, and body defense. Also, they should be encouraged to actively participate in games and sports that provide them good physical exercise. This will not only strengthen their bones but also build their immunity. Vitamin D is another factor that should be kept in mind. Adequate exposure to sunlight is the best source for the same.

Food Sources: Green leafy vegetables, dates, jaggery, various nuts, roasted Bengal gram (chana), ragi, milk, curd, cheese, cottage cheese (paneer), eggs, chicken, liver, lentils, apples, watermelon, oranges.

Our twenties and thirties are the phases for celebrating motherhood and also the maintenance of our health. It is a time when we are at the prime of our health and tend to ignore the importance of maintenance. An average sedentary woman needs about 1800kcals/day to maintain and sustain her health. It’s during this phase that the stresses of work, social and family life starts showing up and affecting the system. Enter PMS. Premenstrual syndrome is quite common and prevalent nowadays. Hormonal changes and changes in the brain chemicals affect the emotions and health of the body. Diet is involved in the development of PMS or its severity according to research. Consuming at least three servings of high-quality calcium from foods sources and vitamin D is essential. Keeping oneself well hydrated and avoiding excessive consumption of alcohol helps at this time. Having good quality, lean protein and colorful fruits and vegetables is important. Keep a check on the amount of sugar and salt that you are putting in your body. Omega 3 fatty acids and Magnesium are known mood uplifters and help in alleviating symptoms of grouchiness and PMS blues.

Food Sources: Low-fat milk, curd, cottage cheese(paneer), almonds, walnuts, sunflower seeds, flax seeds.

During motherhood, dispel the notion of eating for two. Even if you tend to skip a meal or eat less, which you should not, the baby will seek its nutrition from the mother’s reserves. It’s a time when the calorie needs are high and so is the expenditure and you have to prepare your body for childbirth. Gaining up to 12-14 kilos through your pregnancy is ideal and necessary. A mother’s need for iron, calcium, vitamin B, and other macro and micronutrients increase. Needs for folic acid are high during this period and care should be taken to meet these needs as folic acid reduces chances of congenital abnormalities in newborns. Foods high in fiber should be consumed, and 10 -14 glasses of water should be consumed throughout the day. Supplementing iron with vitamin C rich foods helps in optimum absorption of iron.

Food Sources: Green leafy vegetables, nuts, legumes, liver, eggs, lean chicken, Indian gooseberry (amla), guava.

Around the time of menopause and also post-menopause, hormonal changes tend to play havoc with the body system. A decrease in the production of the hormone estrogen leads to a lot of health issues for women. Osteoporosis, increased heart health risks, depression, increased risk of certain kinds of cancers, hot flashes are all linked to the decline in estrogen levels. During this time foods high in fiber and more plant-based foods should be consumed. Foods that are rich in calcium, magnesium, and vitamins D and K should be included to maintain bone health.

Avoid foods containing too much phosphorous in them like aerated drinks, processed foods as they affect the integrity of the bone and lead to faster depletion of the minerals calcium and magnesium from the bones, thus further affecting bone health. Having the mineral boron rich foods is beneficial. Also have more alkaline foods to prevent mineral loss.

Avoid consuming too many spicy foods, hot beverages, and caffeine as these foods tend to trigger hot flashes. Instead, try for cooler beverages like fennel and coriander seed water, rose or vetiver (khus) water with sweet basil (sabza) seeds, or homemade iced tea.

Weight-bearing exercises are important too. Maintaining a good eating pattern as well as weight is crucial to maintain hormonal balance. Imbalanced hormones can make weight gain easier especially around the middle. Physical activity and a balanced diet will not help lower weight and manage cholesterol, but they also reduce risks of breast cancer.

Food Sources: Nuts, legumes, apples, pears, dates, raisins, yogurt, broccoli.

As a woman, it is important for us how we look, feel and how much we enjoy our life. And healthy eating and a healthful way of life can help us achieve that. Starting good nutrition early in life will help us reap the benefits later in life. Remember “YOU ARE WHAT YOU EAT”