As a growing concern , more women are suffering from dangerous health conditions such as high blood pressure, high cholesterol and low estrogen.
However symptoms of these illnesses, like shortness of breath, swelling of the feet, or general tiredness often go unnoticed.
Younger women are also susceptible to disorders such as PCOS, diabetes and gestational diabetes which are largely caused by poor dietary habits and a sedentary lifestyle.
What is the solution to this?
Adopting a healthy diet can play a large role in improving levels of glucose and the lipid profile of a woman.
The key to a well-rounded life lies in creating a balanced meal plan that includes a variety of carbs, protein sources, healthy fats and vitamins.
To those women who only seem to want to lose weight for occasions - know that maintaining a healthy diet gives your body all the nutrients you need and a proper hydration routine is the key to living a sustainably happy life.
Here are some helpful tips of things you can add to your daily meal plan to optimise your health:
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Liquids such as coconut water, lemon water and healthy juices are a great addition to your meals - they help in maintaining a healthy level of hydration.
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Ditch the 3 meals a day system and opt for smaller and more frequent meals throughout your day.
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Fibre intake is key! Add fibre to your diet by increasing your intake of vegetables, fruits, fresh salads, whole grains and seeds.
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Don’t skip your meals - instead space out your food intake by eating every 2 to 3 hours.
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Make sure to get your fill of dry fruits and nuts on a daily basis - this reduces stress levels and keeps the munchies at bay.
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Your metabolic rate slows down as you age, so remember that to maintain a healthy weight - 30-45 minutes of physical activity each day (be it brisk walking, dancing or aerobics) is a must.
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Add wholegrains, cereals , proteins, vitamins and minerals to your diet, to build a strong nutritional foundation.
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Choose food items that are inherently low in saturated fat and sugar. Foods containing excessive sodium and trans fats are a big no no!
Preparing for pregnancy? : As a woman, maintaining adequate nutrition and hydration during pregnancy is essential to avoid facing the perils of a UTI and anaemia.
To all the new mommies out there :Your newborn baby’s nutrition will highly depend on your nutrition so remember to incorporate healthy amounts of protein in your diet. Do this by adding more pulses, legumes, eggs, lean meats, fish and peanut butter.
50 and a step closer to menopause : Post-menopausal women should take extra care to avoid conditions like osteoporosis, which causes bones to weaken, as research shows that menopausal women are more susceptible to fractures. Maintaining a good diet that includes green leafy vegetables, jaggery, eggs, almonds and nuts could add the much needed iron to your diet.
To fulfil your calcium requirements, remember that milk and milk products are the best source in order to maintain women’s bone health.
PRO-TIP: reduce processed foods, preservatives and the amount of table salt in your day to day meal plans!
Wishing everyone a very Happy Women’s Day and remember, Eat Healthy & Stay Healthy, that is definitely the mantra to a happy life!