Women’s health and Essential Minerals for Hormone Balance

A healthy and nutritious diet plays an important role in sustaining the health of both men and women equally. When it comes to women’s health, the deficiency of certain essential nutrients can create a hormonal imbalance that dramatically affects her overall health. The common symptoms of a hormonal imbalance include PMS, menopause, fatigue, weight gain, hot flashes, thyroid imbalance, infertility, and various others. Medical studies show that all these symptoms appeared in the body of a woman due to deficiency of some or one of the mineral deficiencies in her food consumption. This is why, a nutrient rich diet is often recommended whenever any hormonal imbalance is noticed. Here we shall be discussing five of the most essential minerals that are required in a woman’s body to keep up with hormonal balance.

• Calcium: this essential mineral is commonly associated with the bones and teeth of our body. It is quite true as around 95% of calcium is needed to maintain our bone health as well as strong teeth. Women over the age of 50 commonly suffer from osteoporosis which is caused by calcium deficiency and thus millions of them report of fractures annually. The disease is further aggravated by hormonal imbalance (estrogen) in menopausal women. This hormonal imbalance due to calcium deficiency can also cause lower immunity, nerve signalling and cellular health.
• Magnesium: like calcium, magnesium is also required for optimal bone health in a woman’s body. This mineral also helps in various other processes in our body such as making new proteins, muscle activation, nerve communication and also hormonal development. This mineral helps in production of energy and also helps pregnant woman delay preterm birth. The symptoms of hormonal imbalancing like PMS, migraine headaches and muscular cramping and spasm can also be avoided with magnesium.
• Iron: anemia is a very common women’s health problem that is seen in many menstruating woman. This is mainly due to the deficiency of iron in the blood. Iron boosts the hemoglobin of red blood cells to carry oxygen throughout the blood stream, therefore its deficiency causes anemia especially in menstruating women as they lose blood during their menstruation cycle. Fatigue, weakness in body, cold hands and feet, rapid heartbeat, and headaches is some of the most common symptoms of anemia. While iron is required for menstruating women, excess of iron can cause problems in women after menopause as large amounts of this mineral can cause hormonal imbalance and lead to a number of problems.
• Zinc: poor dietary habits, hormonal replacement therapies, birth control medications can all lead to a massive deficiency of zinc. Lower levels of this mineral can cause an increased activity of the estrogen hormone in which a woman can suffer with infertility, PMS, and also an increase in the aging process. Zinc deficiency also makes it harder to tolerate stress.
• Selenium: known for its antioxidant properties, selenium is an essential mineral required in a woman’s body for protection against plenty of chronic ailments like heart disease, cancer, and autoimmune conditions. It also regulates the activity of thyroid hormone, estrogen, progesterone, follicle-stimulating hormone and luteotropic hormone.

The health of both men and women is a serious topic, but since a woman can be the backbone of her family, her health issues deserves a major concern. In the old times most of the women married earlier and became mothers at quite a young age; Because of this, their health suffered a lot and many of them died at a young age. However, the scenario is very different today. A woman may live to be 80-90 and even 100 years today, but only if she takes good care of her health.

General health issues of a woman

A woman may face a number of health related problems throughout her life. Some of the most common are migraine headaches, gallstones, arthritis, diabetes, high blood pressure, heart disease, stroke, and urinary tract infections. As soon as any of the symptoms of these ailments is noticed, women should visit their physicians as early as possible as these diseases can have a prolonged effect on their lives.

Common women’s health tips                                     

As said earlier a women’s health is a major issue of concern. A woman’s body need special attention and consideration and therefore even a small sign of any health related problem should not be ignored. Besides a regular check up, here we have three important tips related to a woman’s health that should be followed regularly to stay fit and active:

• Diet: the first and the foremost step towards maintaining a good health is consumption of a healthy diet that includes all necessary minerals, vitamins, and other nutrients required to maintain a good health. Make sure to eat a well balanced diet. Avoid junk foods like, pizzas, burgers and French fries. While cutting on junk food is essential, eating regularly is also necessary. Eat frequently but eat healthy foods like fruits and salads. This will keep away the hunger cravings and will minimize the chances of fat accumulation in your body. Consuming a healthy diet will improve a woman’s immunity to fight diseases and will make her stronger.

                                 

• Workout: along with a proper diet, exercising is very essential for every woman. Although, most women may think that doing the household chores themselves is enough exercise, this is typically wrong as she would be concentrating more on the household tasks rather than her body muscles or workout. A woman should spare some time only focusing on herself and her physical health. Exercises like squats, push-ups, pull-ups, running and yoga will help women keep energized as well as concentrate better on other work she does.

• Regular health check-ups: it is recommended that every woman, whether sick or not must visit a health clinic at least twice a year and have a full check up done. This includes a comprehensive check-up for general health, including heart diseases, cholesterol, diabetes, osteoporosis and screening for breast, ovarian and cervical cancers. A woman should also talk to the doctor about any irregular symptoms that she may have noticed in her body, as ignoring them might lead to severe issues later.

 

In order for a woman to stay fit and active she must eat a
healthy and nutritious diet.  Along with providing good nutrients to the body,
a well-rounded diet is a must for a woman to keep her energized as well as
looking and feeling great throughout her life. Here we have certain healthy
food tips that will help every woman to maintain her health:

                       

 

·        Include fruits and vegetables in your diet
along with beans, legumes and other fibrous meals that keep you full for long.
Make sure that these foods are minimally processed and locally grown.

·
Since a woman is more prone to getting
osteoporosis than a man, she should make sure to add calcium rich foods in her
diet to support bone health.

·
Although protein is considered to be an
essential nutrient in a healthy diet, animal-based protein or a diet with
excess of protein levels can be dangerous for a woman. An excessive level of
protein in a woman’s body can lead to a loss of calcium from bones that may
subsequently lead to osteoporosis.

·
Consuming iron rich food is another
important thing that a woman should keep in mind. Iron which is an important
mineral for maintaining a woman’s health, is
heavily lost during the menstrual cycle. It is therefore important for women to
eat iron rich foods to assist in preventing anemia.

·
 A woman should cut back on the
consumption of alcohol and also caffeine. Consuming a high quantity of alcohol
can lead to a loss of calcium and can cause osteoporosis. Caffeine consumption
on the other hand can interfere with the hormonal balance.

·
Along with a healthy diet, a woman may
also take iron and calcium supplements, mainly to make sure they do not face
the deficiency of these two minerals. Also Vitamin D supplements are important
for a woman. Vitamin D helps in the absorption of calcium, and vitamin C
supplements helps in the absorption of iron.

 

Here is a list of a few of the essential foods that a woman
must include in her daily diet:

 

·
Milk: milk is one of the most essential dairy products
that every woman must necessarily include in her diet as it is one of the
richest sources of calcium and other nutrients like riboflavin, vitamin B12, potassium. Besides getting strong teeth and
healthy bones, it also helps in cutting the risk of breast cancer.

·
Vitamin C rich fruits: fruits rich in vitamin C like  strawberries, papaya, orange, grapefruit, guava, apples,
and citrus fruits should also be included in a woman’s diet. Vitamin C of these
fruits is a powerful antioxidant and also reduces the risk of coronary heart
disease.

·
Green Vegetables and whole grains:  green vegetables like cabbages, spinach, kale, broccoli, lettuce, and
various others possess a number of health benefits. Along with fiber, these
include a range of essential vitamins and folates. Whole grains like oatmeal
take care of the digestive system and reduce the risk of diabetes.

From puberty till menopause, there are a lot of physical changes in a woman’s body that can lead to serious illnesses in old age. However, if good care is taken like having a proper nutritious diet, regular physical exercise and a routine medical follow up, then a lot of big issues posing damage to the health of a woman can be avoided.

If you are a woman then one thing you must know is that your family’s health and well-being may completely depend upon you. Therefore it is a must for you to keep healthy; and good health starts with good foods that you eat. You should always eat a healthy nutritious and of course a well balanced diet. It not only helps to boost your immune system but also help you to maintain a general health. You cannot maintain a nutrient rich diet unless you know about the nutrients required by your body. If not all, then you must at least know about the essential nutrients. Here we have a list of 5 important nutrients that should be contained in the diet of every woman.

Calcium: this is one of the most essential minerals that help in fighting osteoporosis and stress fractures. This is required for maintaining bone health. An average of 1,200 to 1,500 mg of calcium per day is required by your body, which can be fulfilled by including dairy products like skimmed milk, yogurt and cheese, veggies like broccoli and turnip greens in your diet. You can also take calcium supplements along with vitamin D for its absorption.

Folic Acid (Folate): a deficiency of folic acid may although not affect your everyday performance, but it may have a great impact on your overall health. This particular nutrient is helpful in preventing genetic diseases, colon cancer and cardiac diseases and also keeps off certain birth defects in our babies. About 400 micrograms of folic acid per day can be introduced by eating whole grain bread and cereals, and plenty of green leafy vegetables like spinach.

Fiber: this is another essential nutrient for your body that helps to keep your digestive system on track and also helps maintain your body weight. Around 20 to 35 grams of fibrous diet is necessary everyday to combat digestive problems and keep away colon cancer. Raw vegetables like carrot, radish and celery and fruits like apples, pears, as well as whole grain cereals are rich sources of fiber.

Iron:  females are more prone to being anemic because of deficiency of iron. At least 15mg to 18mg of iron is required by a female to fight anemia and several other women’s health issues. Iron can be included in your diet by eating red meats, seafood, chicken, beans, and green vegetables. Iron is also necessary for menstruating women along with vitamin C for its absorption.

• Potassium: this is an electrolyte required to keep your nervous system in shape, keep your blood pressure normal and also tone your muscles. Around 4700mg of potassium is required by your body per day. Include foods like bananas, grapefruits and avocadoes, broccoli, carrots, nuts and seeds in your daily diet for eliminating potassium deficiency.

Many people realise the importance of exercising only after they have put on excess weight. It is then that they start working out seriously to get rid of that extra weight. However, exercising daily will not only help in keeping away those extra pounds, but will also help you to maintain an overall health. A routine exercise of at least 150 minutes a week is a must for every woman to stay fit and active and toned as well. Here we have a list of 5 best exercises along with their benefits for maintaining a women’s health.

 

Push ups: this exercise is on the top amongst total body exercises, as it involves the exercising of your upper body, core and lower body, all together. If you have weak flabby arms and chests then incorporating push ups in your daily regimen will not only work for your arms and chest but will also tighten up your shoulder, triceps, back, and abs. It requires no special equipment or training and is considered one of the most convenient exercises. Many women have a weaker upper body due to various ailments they may suffer. Including daily push ups in your fitness regimen will make your upper body, including the pectoral muscles, shoulders and chest stronger.

Squats: another exercise included in the list of total body exercise is the squat. It might seem while performing it, that only your lower body is worked out. However, several body parts including your core, quads, hamstrings and calves are also exercised. Your core body is relied upon when executing a squat making it strong. Squats help in toning your overall body and burning calories. This exercise also helps in improving your cardiovascular system keeping your heart healthy and strong.

                          

Pull ups or chin-ups: considered an advanced set of exercises, pull-ups or chin-ups are the best strengthening exercises for a woman. A wide overhand grip or pull up will work out for your upper body muscles making them strong while a narrow reverse grip or a chin up will show a greater effect on the biceps. This exercise is again beneficial for the cardiovascular muscles.

Walking or running: walking or running is the best exercise for an overall fitness. While walking can keep the heart healthy and improve mood, running can help burn the body fat that can cause trouble in later stages. These exercises, specifically running, help to fight cancer and boost energy. It also helps in improving the joints and reduces the risk factor of osteoarthritis. Running as well as walking increase the flow of oxygen throughout your body and also flush out toxins.

Yoga: involving yoga practice in your exercise schedule will help you in attaining a stress free life. This exercise works for each and every part of the body and mind as well. You can get a glowing skin and a better sleep. Yoga will help you in enhancing your mood and will keep you energized.

 

Does eating differently colored veggies help you lose weight?

Vegetables may be in any bright color–red, green, yellow, orange, purple… However attractive the colors may seem to you, each one comes to you loaded with basic nutrients. So, if you are overweight, a plate full of vegetable salad every day could help you shake off the extra weight and slim down overall. Wouldn’t you like to look younger and feel fitter?

Many of these vividly-colored vegetables have significant health benefits such as reducing your cholesterol levels, preventing heart disease, diabetes, cancer and many such diseases. Just 2.5 cups a day can prevent you from succumbing to medical conditions no one ever welcomes. Let’s check out these soldiers of our good health.

Why should we eat differently colored veggies? Some people are used to certain foods so therefore they rarely like to try new foods especially vegetables. When our vegetables are divided on the basis of colors, there is more of a variety to choose from. These differently colored vegetables contain important nutrients called phytonutrients.

To be in good health and shed unwanted pounds, it is important to choose one vegetable of a different color and eat this multi-colored bowl of salad. This kind of diet keeps cancer, diabetes and heart disease away from you. For weight management, it is better to eat more of green, white and black foods rather than orange, red and yellow foods.

Let’s check out the different colors and flavors of good health and weight management:

Green vegetables: These vegetables include avocado, cabbage, bamboo shoots, asparagus, broccoli, cucumbers, spinach and zucchini. They are not rich in fats but are nutritious and therefore healthy for everyone, especially for weight watchers. Not only can you lose weight by eating these veggies but it also has a positive impact on your moods and keeps you stress-free.

If you have sufficient folic acid, it will help to metabolize your protein content well and stabilize your insulin levels, thus reducing belly fat storage and keep you slim.

Blue/Purple vegetables: Loaded with anthocyanins, purple vegetables include eggplant, blue potatoes and red cabbage. They are powerful antioxidants that get rid of free radicals that cause premature aging. They also reduce abdominal weight.

Phytonutrients aren’t the only advantage that these vegetables offer you. They are also rich in fiber, so eating a bowl full of veggies keeps you full for long. This means you end up eating much lesser than before and so lose weight. Thus, no matter which vegetable group you discuss, they are all geared to shed your extra pounds.

 

Though both men and women can benefit immensely from exercise, increasingly researchers have been finding that women are more in need of exercise than men. Many women lead largely sedentary lives and thus are completely out of shape.

Often, women do not find the time to exercise due to work pressures, family demands and other constraints, no matter how important. But there are many compelling reasons for women to exercise, regardless of their age, such as:

 

For weight control: By increasing your physical activity and becoming more active, you will burn more calories and lose weight. You can also do some fun activities or exercises that will help you melt all your extra weight off and lead an active life.

 

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Prevention of diseases and medical conditions: By leading a physically active life, you can prevent contracting high blood pressure, heart disease, depression, cancers including colon cancer, and diabetes. If you exercise regularly, you can increase your body metabolism and your immunity and lead a healthy life.

Prevention of osteoporosis: By exercising regularly, your bones are strengthened and you can prevent the onset of osteoporosis. Exercise also helps women deal with painful periods, premenstrual tension symptoms and related issues.

It improves your mood and perspective on life: By exercising, you stimulate several chemicals in the brain. When released, these feel good hormones help you feel happy and relaxed. You also become more confident and have good self-esteem.

It increases body energy: If doing things around the house tires you out, you can get over this tired feeling by exercising. Exercise makes you more energetic and you also get the benefit of having a healthy and positive perspective to life. As the effects of exercise begin to show on you, you will be able to do the most difficult tasks without being exhausted.

It’s a myth that as you grow older exercising becomes that much more difficult. Any difficulty a woman experiences is only in her mind. The fact that there are beautiful and fit women in their 50’s and above proves that exercising is possible by anyone at any age and is important to woman’s health.

Much depends on the right kind of exercise program designed for women in their 50s, that focus on reducing the problems of aging. Considering that you may be menopausal or getting there, your body is undergoing significant changes, so your exercise program must necessarily be a combination of cardio, resistance, endurance, and flexibility exercises. Exercising can work wonders when combined with a healthy diet for women. All your workouts should begin with breathing exercises and end with cool downs.

Stretching: Begin your workout with stretches which will give you a wider range of movement and relax your muscles. It also gives you better posture, gets rid of the possibility of injury and soreness. Do a few warm-ups before you begin your stretches, such as head, arm and trunk circles, twisting from side to side and toe touching.

Cardiovascular exercises: These exercises are necessary at your age because it keeps your heart healthy, lowers cholesterol and blood pressure and prevents the onset of diabetes. It also keeps you mentally sharp and increases your metabolism. Good cardio exercises include swimming, walking, doing the treadmill, stationary cycling, stair machine, water aerobics, dancing, etc. Tai Chi is also good for you as it will keep you flexible and reduce any stress on your joints.

Weight training exercises: With age, it’s natural to lose muscle mass, so it is necessary to do resistance exercises to prevent any loss of muscle and remain strong. These exercises also strengthen your bones as now you lose muscle fiber.

Your exercises should include all muscle groups of your body–shoulders, back, chest, biceps, abs, hamstrings, triceps, glutes and quadriceps. Use dumbbells, weights and resistance bands or do low impact aerobics. If you find it difficult to go to the gym, take up gardening or stair climbing. Do 12 reps of each exercise, gradually increasing the number of sets to three.

Flexibility exercises: As you age, your range of motion at the joints is restricted. This has a negative impact on your flexibility because of the changes in your ligaments and tendons. You can avoid the pitfalls of aging by doing Pilates, a complete exercise program that can stretch your muscles and strengthen them, thus making your body supple and strong. Alternatively, try Yoga for flexibility, strength, endurance and peace of mind.

When the rain lashes down on you, it’s quite natural to seek shelter and a hot cup of tea or coffee. The last thing on our minds at that time would be to go out and walk or run in the rain as a means of exercise.

When the rain come down on us, you might like to consider exercising and losing weight too. Exercising is wonderful for woman’s health. If the idea of exercising in the rain grabs your attention, you could try these exercises:

Cycling: Once you’ve got your windbreaker and a pair of athletic shoes on, you’re ready to cycle in the rain. Cycling in the rain helps to burn more fat as you use much more effort to cycle in rainy weather. It helps tone your thighs and calves.

Swimming: If you can’t swim at the beach in rainy weather, why not go to a swimming pool and have a wonderful workout in the water? You can still get all the benefits of swimming, like a toned back, neck, shoulders, waist, and of course leg muscles too.

Stepping: Place your stepper in the rain and step on and off it for as long as you like.

Resistance exercises: It helps to do resistance exercises in the rain as it helps to strengthen the heart-related body functions while the legs give better stability and a much stronger core.

Benefits of exercising in the rain:

• Working out in the rain helps to build resistance and burn more calories.
• It has also been found to be invigorating and rejuvenating, besides keeping you energized.
• It also improves the resistance power of your body and makes your workout more productive.

 

Tips:

• Wear polypropylene jogging bras and undies which don’t cling to your body in the rains.
• Wear only breathable and layered fabrics which don’t hold any moisture.
• Wear a water and wind-resistant jacket and footwear.
• Wear goggles so that your eyes doesn’t catch the rain.
• Wear a hat so that your face doesn’t drip with rain water.
• Wear brightly colored clothes so that you stand out in the dark.
• Run or walk a little away from the main road as passing cars can splash dirty rain water on you.
• If you see lightning or hear a clap of thunder, turn around and head back home. It isn’t safe to be out in such weather. In other words don’t exercise while its thundering or lightning outside.
• Remember exercising along with a healthy diet for women is a great way to maintain health