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How Women Can Stay Strong And Healthy

Do you appreciate yourself for who you are? You know whether you live with a partner or you have a family, you are the most important person, right? I was told that once and since then I noticed one thing; if I wasn’t well, everything and everyone got affected. So the goal is to empower you, to make your health a priority and to provide steps for you to take to improve your health to be strong and healthy.

The basics are still important

The basics of women’s health are the same as those for men—eat healthy foods, get adequate amounts of exercise for your age and current state of health, get plenty of restful sleep, refrain from smoking and only drink alcohol in moderation. Nevertheless, there are certain aspects of Active Wellness that are specific to women.

Nutritionals specific to women

Women have some unique nutritional needs, for example, needing more of certain vitamins and minerals during pregnancy or after menopause. Calcium, iron and folic acid are particularly important for women from puberty onward.1 Since women’s bones are more prone to becoming brittle, especially in their senior years, consuming enough calcium and retaining it in the body is an important aspect of women’s health starting from youth—this helps create healthful eating habits early on.

Lactose good for health

Lactose is the natural sugar found in milk and foods made with milk. Between 30 million and 50 million Americans are lactose-intolerant, meaning have trouble digesting foods with lactose in them.2 Although this is common, lactose intolerance raises a woman’s risk of health issues related to osteoporosis. Women who are lactose intolerant should take special care to obtain enough non-dairy calcium in their diets or through supplementation.

Iron deficiency

Women are more prone to iron deficiency, the cause of anemia.3 Like eating calcium-rich foods to maintain healthy bones for a lifetime, eating iron-rich foods supports Active Wellness. Taking iron supplements may be helpful but may have the undesired side effects of constipation.

How many calories a day?

On average, adult women need between 1,600 and 2,400 calories a day.4 Women who are more physically active may need more calories than those who are more sedentary, as muscles hasten metabolism. The basis of how many calories you personally can consume without weight gain depends on your age, height, current weight, and activity level.

How much to eat in pregnancy?

Pregnant women require different nutritional needs than during other stages of their lives. For most normal-weight pregnant women, the estimated number of calories needed is about 1,800 calories per day during the first trimester, about 2,200 calories per day during the second trimester and about 2,400 calories per day during the third trimester.Pregnant women should also drink plenty of fluids, avoid drinks with caffeine and sugar, and take a prenatal vitamin.

How much to eat when breastfeeding?

An additional 450 to 500 calories per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy. The number of additional calories needed for an individual breastfeeding woman is also affected by her age, body mass index, activity level, and extent of breastfeeding (exclusively breastfeeding versus breastfeeding and formula feeding).6

Take a deep breath and embrace your inner power—now is the best time to get healthier and stronger!

1, 3, 4  https://www.womenshealth.gov/healthy-eating/healthy-eating-and-women#6

https://www.womenshealth.gov/healthy-eating/food-allergies-and-sensitivities/lactose-intolerance

https://medlineplus.gov/ency/patientinstructions/000584.htm

https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html#:~:text=An%20additional%20450%20to%20500,per%20day%20for%20moderately%20active

Further Online Education with Gaia

My Book Recommendations

I’d highly recommend two books by Patrick Holford Optimum Nutrition Bible and Optimum Nutrition before, during and after Pregnancy if you know anyone in need, please share and a book by John Douillard – The 3-season Diet.

My Challenge To You

Take a look at your daily life and see how you can improve it to feel better. Whether it’s to choose food that is in season more or do more meditations to calm down, whatever it might be for you. Feel free to share with me. So that you know I’m on the same journey as you.

Have you found this blog post useful? Then share it, please. Comment below, please! Help someone today change their life!

 

 

 

 

 

Lucie Patel Varekova

Lady Self-Care

Ambassador for the Human Being More Movement

www.nikken.com/eu/rise

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