Good nutrition is the cornerst

By: wangtao Mood: Date: 08/09/2010 09:24:44 Music: None

I am a school teacher. I am also a Bharatnatyam dancer. But these days I feel very tired and my bones ache. I have also put on weight. I feel these problems are very common with women and wish you can throw some light on the management of these common problems.

-Neha Samarth, Vashi

Women have special nutritional needs due to hormonal changes that occur with menstruation, pregnancy, lactation and menopause, all of which alter the recommended daily intake of nutrients. Apart from this, women in our country keep her health priority to the last. It is true that the modern Indian women with her multitasking jugglery have no time to take care of her own health. But it is equally true that if she has to work on so many fronts she has to be healthfully equipped to do so. Good nutrition is the cornerstone of good health for a woman, but the many phases of a woman's life require nutritional adjustments. Learning and following dietary recommendations, and making the

appropriate nutritional adjustments, can improve a woman's quality of life and reduce the risk of chronic

disease.

Of the many diseases that affect women, five have a scientific-based connection to nutrition: iron-deficiency anemia, osteoporosis, heart disease , type 2 diabetes and some types of cancer. In addition, many women look to nutrition for the management of premenstrual and menopausal symptoms.

Anemia

Iron-deficiency anemia is a very common nutritional disorder among females in a country like ours where food is predominantly vegetarian. Iron deficiency is also common among females with poor diets or very low body weight. authenticfendi handbags The recommended intake of iron for females is 25 milligrams (mg) per day. Good sources of iron include red meat, dark green leafy vegetables and pulses. Red meat may be a good source of iron but is also high in saturated fat, so not a recommended source. And iron from vegetarian sources is not available. Hence iron supplements even twice a week could do wonders.

Nutrition for pregnancy and breastfeeding

Good nutrition is important during pregnancy and breastfeeding, as there is an increased need for calories and for most nutrients. A particularly important nutrient during pregnancy is folic acid, one of the B vitamins. Folic acid reduces the chance of having a baby with birth defects of the brain and spinal cord. Experts recommend that women of childbearing age consume 400 micrograms (渭g) of folic acid every day. Pregnant women should consume 600 渭g per day. Good sources of folic acid include dark green leafy vegetables, fruits, dried and pulses. Adequate calcium intake during both pregnancy and breastfeeding is also important, since calcium is drawn from the mother. Milk, leafy vegetables and til is excellent calcium sources.

PMS and menopause

A combination of good nutrition, exercise and stress management may be the best way to relieve the symptoms of PMS. During menopause, a woman's metabolism slows down and weight gain can occur. The accumulation of body bigsize women shoes fat around the abdomen also increases. Exercise and careful food choices can minimize both of these occurrences. A supplement of antioxidants and omega 3 fatty acids is advisable.

Chronic diseases

As women age, the risk of developing chronic disease increases. Women over 45 years who are overweight, physically inactive and hReplicaWatchesReplicaWatches