Women’s Health Month

 

October is women’s health month

So let’s talk about essential nutrition for women...

A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce premenstrual syndrome (PMS), boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause.

 

Calcium for strong bones

If we build strong bones in our youth, we reduce the risk of osteoporosis (also called brittle bone disease) as we get older. The risk of suffering from this debilitating condition increases dramatically if your bones are weak. Bones continue to grow in density until our late teens and early 20s. After the age of 35, we naturally lose bone density, making it increasingly important to obtain a good and continuous supply of calcium and vitamin D to keep bones strong and avoid foods and drinks that can make them weaker.

Dairy produce has always been highlighted as the best source of calcium but there are other sources to tuck into if you don’t like dairy or are lactose intolerant, such as small boned fish (sardines, anchovies), green leafy vegetables, soya milk, tofu, almonds and seeds. For women, it is recommended to aim for at least 3 portions of dairy per day.

 

Folate - healthy babies, healthy heart

Folic acid or folate (vitamin B9) is essential during pregnancy to prevent neural tube defects such as spina bifida. The spinal cord is formed in the first 12 weeks, meaning folate is critical during the very early stages of pregnancy. It can be weeks before you realise you are pregnant, which is why all women of child-bearing age are advised to take a supplement.

Folate is also good for the immune system, energy production, preventing anaemia and may also help to protect against heart disease and stroke, so it’s worth making sure your diet contains enough, even if you’re not planning a baby.

Women of childbearing age considering pregnancy should take a folate supplement of 400mcg a day in addition to the 200mcg from their diet (total of 600mcg). Pregnant women need a total of 700mcg during the first 12 weeks of pregnancy.

 

Magnesium for a healthy system

Magnesium is vital to a number of bodily functions. It helps the body deal with stress, generates energy and builds healthy bones - it also helps the muscles and nervous systems. Studies show that low intakes of magnesium may be linked to pre-menstrual syndrome (PMS), type 2 diabetes, osteoporosis and migraines. Symptoms of magnesium deficiency include muscular spasms, cramps, lethargy, poor memory and sleep disorders.

Green vegetables, pulses, nuts, seeds and unrefined (brown) grains are the best sources of magnesium. Magnesium is almost completely lost during food processing.

 

Brain-boosting Omega-3 fats

Oily fish are incredibly rich in one of the most beneficial types of fat: omega-3 fatty acids. Omega-3 fats are vital for the development of a baby’s brain, which makes them a key nutrient for pregnant women. Studies also show that women who have a good intake of omega-3 during pregnancy may help to ensure the baby develops a healthy brain and nervous system and possibly reduce the risk of having a premature baby. Omega-3 fats also keep adult hearts healthy and reduce the risk of stroke, and may help to reduce the risk of dementia and Alzheimer’s disease. Generally, omega-3 offers genuine health benefits whatever your stage of life.

We can get all the omega-3 oils we need by eating a couple of 140g portions of oily fish each week. Options include fresh salmon, mackerel, fresh tuna and tinned sardines. Walnuts, flaxseeds and omega-3 eggs are also great sources.