Posted March 5, 2018
2082
Women don multiple hats and hence need to be fit to fulfil all the responsibilities with zest and enthusiasm. Many times, women neglect their nutritional requirement, do not exercise or do crazy crash diets which does more damage to their health than good.
Sharing health and diet tips every woman should know:
- Prioritise Your Health: The priority of most women is taking care of family members. This leads of eating at odd hours or going with preferences of others in the family; but THIS NEEDS TO CHANGE. Without shrugging off your duty, all you need to do is eat all the three meals on time and eat healthy snacks (fruits, nuts, etc.) between meals. Half the battle is won when you start eating on time.
- Different Nutrient Requirement at Different Growth Stages: Our body needs all nutrients throughout life, just that the requirement of some nutrients increases at different stages of growth. For example, a growing girl requires more proteins and calories to build muscle and provide energy to meet her nutritional requirements and hence should be encouraged to eat more of eggs, fruits, roti, dal, etc. A pregnant woman requires more iron, vitamins and fat to support the growth of the baby which can be in the form of leafy vegetables, bajra, ghee, etc. A woman nearing menopause needs to ensure adequate intake of calcium to keep her bone health good. This calcium requirement can be met by consuming more of milk, soya, ragi, etc. We, therefore, cannot generalise dietary rules which differ at various stages of life.
- Hormonal Imbalances, Thyroid and PCOD: Many times, the reason for sudden weight gain or stubborn weight loss in women is not food, but the hormones playing a havoc in the body. Women are more prone to the risk of hypothyroidism, cysts or hormonal imbalance because of bodily changes that happen due to menstruation, pregnancy, menopause, etc. Dietary restrictions vary with different health conditions. Women with thyroid imbalance should avoid cruciferous vegetables like broccoli, cabbage, cauliflower, soya, etc., while those with hormonal imbalance should avoid refined carbs like bread, biscuits, sugar, etc. Women with PCOD should refrain from calorically dense food like deep fried foods. So, while these issues are quite common, they can surely be regulated through dietary modification and exercise.
- The Vicious Weight Loss Cycle: All women care about their weight. Following diets which may have worked for others or crazy crash diets, help some lose weight not necessarily fat. But these changes are not sustainable and women put on more weight than what they had lost. Everybody is unique and everyone’s nutritional needs are different. What has worked for others may not work for you!! Stop experimenting and take expert help.
- Exercise: A minimum of 30-45 mins of exercise is vital. This will not only make you fit and active but will also ensure good bone health.
Taking care of your health is like a jigsaw puzzle. It is about losing excess weight, nourishing your body with vital nutrients, exercising and eating on time.
Happy Women’s Day !!
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