Nutrition Tips for Optimal Women’s Health

Women have unique tailor-made nutritional requirements, which they can fulfil by eating right and at the appropriate amount at every stage. From the stage of adolescence till menopause, their nutritional requirements keep on changing based on factors like age, physical state of body, hormonal changes, levels of physical activity, etc. Following a nutritious diet at every stage, a woman can maintain a healthy weight, high energy levels, a good mood, and beautiful skin. The goal is to build an eating plan that doesn’t require supplementation. But opting for women’s health supplements is good when you have increased need and cannot meet the daily requirements. 

Furthermore, if the woman of the house is mentally and physically healthy, she’ll be able to care for the family and loved ones better. But unfortunately, many women frequently neglect their own dietary requirements. The reasons may vary from one woman to another. Some might be too busy in their profession that they can’t pay attention to their diet and eat whatever comes their way. Others may be putting the needs of their family before their own. Or perhaps she unintentionally sticks to an extreme diet that leaves her devoid of essential nutrients, making her feel hungry, cranky, and low on energy. Women’s health is something that shouldn’t be taken for granted. Women’s health issues such as menstruation, pregnancy, hormonal problems like PCOS and PCOD, and menopause can easily be handled with healthy eating.

While what works best for one person may not always be effective for another, the important thing is to build a diet routine that fulfils one’s nutritional requirements. Whether the goal is to enhance energy and mood, fight stress or premenstrual syndrome, enjoy a healthy pregnancy, boost fertility, or ease the symptoms of menopause, these health tips for women can help them to stay healthy and active throughout life. A woman needs to remember while creating a diet that the requirement for calories, proteins, and fats remain the same depending upon a woman’s physical activity except during pregnancy. But the need for macronutrients changes a lot during different stages of life. 

Image: Women sitting in a racing court and sharing women's health nutrition tips

The best diet for women’s health

One of the most effective health tips for women is having a healthy diet. According to healthcare experts, women tend to have more fat than men, leading to a different metabolic activity. Planning a balanced diet that improves immunity and metabolism is ideal for women’s wellness. A balanced diet carries essential nutrients such as carbohydrates, proteins, vitamins, minerals, and water for mental and physical health. Moreover, a healthy diet includes energy-rich carbohydrates and fats, proteins (body-building food), and protective foods (vitamins and minerals).  

1. Healthy carbohydrates

Around 45 to 60% of their calories should be obtained from carbohydrates, meaning women consume 1600 calories daily. Women weighing 180 to 260 grams and women targeting 2400 calories need 270 to 290 grams of carbohydrates daily from brown rice, jawar, bajra, whole wheat, etc.

2. Protein power

The requirements for proteins vary from one woman to another. As per the Centres for disease control and Prevention (CDC), 10 to 35% of daily calories come from protein. Foods including egg, fish, meat, poultry, lentils, and whole grains carry much protein.

3. Fiber-rich source foods

Fibers are essential for controlling proper digestion and blood glucose and lowering the risk of heart disorders. Women aged 18 to 50 should receive 25 grams of fibre daily, and women of 51 years and older should receive 21 grams daily. Vegetables, fruits, barley, oats, and legumes provide excellent sources of fiber.

Boost productivity with the help of nutrition

A healthy diet with essential nutrients provides energy and strength to all multi-tasking women. Every woman requires strong immunity, great energy, and high productivity. Here are some other essential tips for women’s healthcare:

  • The probability of getting sick increases with lower immunity reduces if you follow a balanced diet.
  • Maintaining omega 3, iron, sodium, and omega 3 levels is essential; deficiency of these could contribute to mental illnesses. Eating the right amount of food also reduces the risk of women’s mental health issues.
  • Following a healthy lifestyle increases overall productivity by improving the physical strength to face different work challenges. Certain health drinks, such as herbal tea, enhance concentration. Choosing these healthier options over caffeinated drinks brings more alertness.
  • Various women’s health supplements are available  to keep you healthy and young, but which is best for you? Since supplements and herbal formulations are not approved by the US Food and Drug Administration (FDA), it is important to consult a healthcare specialist before buying a supplement.

The bottom line!

Women’s health care is important since they are more prone to breast cancer, ovarian cancer, depression, heart problems, and anxiety. These women’s health issues considerably affect their quality of life. A woman’s body requires specific nutrients for even the smallest functions. A healthy diet is an initial step, but if you are not receiving the right amount of essential nutrients, please talk to a healthcare specialist. They may recommend women’s health supplements and advise you on adjusting your diet.

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