Diet and Nutrition for Women
Trying to maintaining the household work and your diet is a very difficult task. Most of the time one thing misses whether it’s the household work or your diet. Cleaning your house and maintaining your stuff can sometimes be very difficult to handle
Both are sufficiently important in everyday life. But the right diet and food can not only help you in maintaining your figure but it can also be a very huge support through different stages of your life. Healthy food can help reduce PMS, boost richness, make pregnancy and nursing easier, ease symptoms of menopause, and keep your bones robust. Whatever your age or situation, committing to a healthy, nutritious diet will help you look and feel your best and get the most out of life.
As women, many of you prone to neglect your dietary needs. You may feel that you are too busy to eat right and very busy in cleaning your house and managing different stuff or trying to follow an extreme diet to cover your hunger and vitamins or calcium loss.
Women’s specific needs are often neglected by themselves. Studies tend to rely on male subjects whose hormone levels are more stable and foreseeable, thus sometimes making the results unrelated or even ambiguous to women’s needs. All this can add up to serious deficits in your daily nutrition.
Calcium is the key
Among many things, you need calcium to build healthy bones and teeth, keeps them strong as you age, regulate the heart’s rhythm, and safeguard your nervous system functions properly.
Calcium deficiency can lead to, or worsen, mood problems such as prickliness, nervousness, unhappiness, and sleep problems. If you don’t get enough calcium in your food, your body will take calcium from your bones to ensure usual cell function, which can lead to weakened bones or osteoporosis. Women are at a more risk than men of emerging osteoporosis, so it’s important to get plenty of calcium, in mixture with magnesium and vitamin D.
How much calcium, Vitamin-D and magnesium does your body needs?
Calcium : For adult women aged 19-50, the USDA recommended daily consumption is 1,000 mg/day. For women over 50, the suggested daily consumption is 1,200 mg/day. Good sources of calcium include milk products, leafy green vegetables, some fishes, grains, toffees, cabbage, and summer juices. Your body cannot take in more than 500 mg at any one time and there’s no benefit to beyond the suggested daily amount.
Magnesium: Magnesium increases calcium engagement form the blood into the bone. In fact, your body can’t utilize calcium without it. The USDA suggested daily allowance for magnesium is 320 to 400 mg/day. Good form of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.
Vitamin D: Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU (international units) daily. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs.
Iron is very important for your body
It is also used in maintaining healthy skin and nails. Due to the vast quantity of blood loss in menstruation, women of early age need more than the regular amount. Even more during pregnancy and breastfeeding stage. Though, many of us aren’t getting nearly enough iron in our diets, making iron deficiency anemia the most common deficiency in women.
Anemia can reduce your energy, makes you feel very weak, exhausted, and out of breath after even very physical activity. Iron deficiency can also impact your mood, causing depression-like indications such as bad mood and difficulty concentrating. While a simple blood test can tell your doctor if you have an iron deficiency, if you’re feeling tired and cranky all the time, it’s a good idea to inspect the amount of iron in your food.
For women aged 14-18 the daily amount of iron should be around 15 mg/day (27-30 mg if pregnant). For adult women aged 19-50 the recommended amount is around 18mg/day. And for women above the age of 50 the amount is just 8mg/day.
Quick tip: In addition to healthy and rich in proteins, calcium and iron exercise is very important for your body, and plays a very important role in bone strength. Exercising properly can help reduce stress, mental disturbance, and much more pain. And weight training including cycling, running, hopping can reduce those disturbances. Strength or resistance training using heavy machines can help you prevent loss of bone mass as you age. So, while doing and maintaining your busy house cleaning schedule, try to make sometime for yourself, do exercise along with your household work and maintain healthy life style.