Women's Extra Nutritional Needs -


Women’s Extra Nutritional Needs -


A woman’s reproductive life - encompassing menstruation, pregnancy, lactation and menopause - means that her nutritional needs differ greatly from those of a man. The popularity of crash dieting has meant that nutritional deficiencies are especially common amongst younger women. Good nutrition means eating a wide variety of foods every day, which isn’t possible on a restrictive diet.
Food and premenstrual syndrome (PMS)
The interplay of hormones throughout a woman’s menstrual cycle impacts on her body and state of mind. Energy intakes are generally higher in the premenstrual phase than after menstruation. Some women also experience food cravings as their period approaches. Eating high protein foods every few hours can often temper the cravings or stop them altogether. This should not be done at the expense of other food groups, especially carbohydrates, which should form the basis of the diet.

Fluid retention is common in the days leading up to a period because certain hormones encourage the body to hold salt, or sodium. The more sodium held, the more fluid retained in the tissues. Some research indicates that increasing the intake of calcium-rich foods, such as dairy products and leafy green vegetables, can ease fluid retention. Other common symptoms of premenstrual syndrome (PMS) include moodiness, tiredness and constipation.
Foods that may help to relieve the symptoms of PMS include: -






  • Fruits and vegetables


  • Cereal foods (preferably wholegrain)


  • Legumes


  • Fish.

Limiting refined sugar, salt, red meat, animal fat, alcohol, caffeine and tobacco may also help to ease symptoms. There is some evidence that taking B group vitamins during this time can help, particularly vitamin B6. Light to moderate exercise, such as a 30 minute brisk walk each day, has also been shown to noticeably reduce symptoms of PMS.

Iron and anaemia -
Iron is a mineral that works in conjunction with other substances to create haemoglobin, the compound that carries oxygen in the blood. Women and men metabolise iron from food at roughly the same rate. However, while men need around 7mg of iron in their daily diet, women need up to 16mg. This is to make up for the amount of iron they lose in their menstrual period, which averages around 1mg or so lost for every day of bleeding.

Iron deficiency is the most common nutrient deficiency that affects women. Insufficient iron can lead to anaemia, with common symptoms including tiredness and breathlessness. Iron deficiency in pregnant women increases the risk of prematurity, or delivering a low birth weight baby, which can have a negative impact on the short and long term health of the baby. Good sources of iron include liver, red meat, egg yolks, legumes, nuts and leafy green vegetables. Iron absorption can be impaired by very high fibre diets, alcohol and the tannic acid in tea.

Vitamins, minerals and pregnancy -
The extraordinary demands on the female body during pregnancy can lead to nutritional deficiencies if the mother does not alter her diet. Pregnant women only need 300 kilocalories (kcal) more than non-pregnant women, which can be achieved by consuming just one extra serving from each of the five food groups daily. The most common deficiencies in pregnant women include: -




  • Calcium - calcium absorption more than doubles during pregnancy, and the mother stores most of this in her bones. The calcium stored in the mother’s bones early in pregnancy is withdrawn to provide calcium to the foetus in later pregnancy. Increasing calcium intake during pregnancy helps to conserve the mother’s bone mass, while meeting the needs of the foetus. Good sources include dairy products (milk, cheese and yoghurt).


  • Folic acid - the recommended daily intake (RDI) for folic acid doubles during pregnancy. This is because folic acid is needed for the development and growth of new cells. Research suggests that insufficient folic acid at conception and in the first trimester of pregnancy can increase the risk of neural tube defects in the unborn baby. Good sources of folic acid include leafy green vegetables, poultry, eggs and cereals.


  • Iron - although iron absorption increases during pregnancy, blood volume increases as well. Iron is involved in the process of oxygen transport. Enouth iron is drawn in by the developing foetus to last through the first five or six months after birth, when its only food is iron-poor breast milk. Iron supplements are frequently prescribed for pregnant women, especially during the third trimester. Iron-rich foods include liver, red meat, egg yolks and leafy green vegetables.


  • Zinc - needed to maintain the health of cells. Taking iron supplements may interfere with the absorption of zinc, so women taking iron supplements may also need zinc supplements. Foods high in zinc include meat, liver, eggs and seafood. Leavened wholegrain products can also be helpful (yeast helps release the bound zinc).

Deficiencies during lactation -
Nutrient requirements generally increase during lactation (500kcal) than in pregnancy (300kcal). The nutrients that are particularly important during this time are protein, calcium, vitamin C, folate, zinc, magnesium, vitamin B6 and fluids. Women who are breastfeeding can develop calcium and iron deficiencies. This can be addressed by increasing the amounts of calcium and iron rich foods eaten every day or, if necessary, taking supplements.

Calcium and osteoporosis -
Osteoporosis is a disorder characterised by a thinning of the bones until they are weak and easily fractured or broken. Women are at greater risk of developing osteoporosis than men, particularly after menopause, because oestrogen levels are reduced. There are many factors involved, for example:




  • Low calcium intake during the growing years increases the susceptibility to osteoporosis later in life. Poor calcium intake early in life is also linked to deficiencies of vitamin D, calcium and possibly fluoride. Scientists agree that bone strength in later life depends on the development of bones earlier in life, and that adequate calcium intake during youth is essential to achieve peak bone mass.


  • Diet and exercise are also important. The sex hormones (in particular oestrogen), exercise, smoking, and what we eat and drink can all affect calcium absorption and excretion. Salt, caffeine and alcohol interfere with the balance of calcium through urinary losses and should be consumed sparingly.


  • Crash dieting has been associated with the development of osteoporosis due to the tendency to cut out dairy foods.


  • Animal protein, eaten in large amounts, also increases urinary calcium loss - a major contributor to calcium balance. This does not occur with plant protein.

Vitamin D and calcium -
Vitamin D increases calcium absorption and is required for normal bone metabolism. There are a few food sources of vitamin D; they include: fish, eggs and liver. Good sources of calcium include dairy foods, calcium-fortified soymilk and sesame seeds. However, for the women who cannot consume these foods, calcium supplements may be desirable.

Things to remember -


Labels

3D Wallpapers A.R Rahman-2 A.R. Rahman Aamir khan-2 Aamir khan-3 Aamir Khan's AamirKhan AamirKhan-3 Aasheya Abhay Deol Abhishek Abhishek Bacchan abhishek bacchan-3 Abhishek Bachchan-2 Acter Akshay Kumar Acter and Actress Bio-Data Acter Sanjay Dutt Actress Interview Adnan Sami Aisha Aishwarya Rai-2 Ajay Devgan Akshay Akshay Kumar Akshay Kumar-2 All About Girls All About Love All Scandal Ameesha Patel Amitabh Bachchan Amitabh Bachchan-2 Amrita Arora and Shakeel Ladhak Amrita Rao-2 Anees Bazmee Angelina jolie Anil Kapoor-2 Anil Kapoor’s Anupam Kher Anushka Sharma Arjun Arjun Rampal Asha Bhosle Asihwarya Rai Asihwarya Rai-2 Asin Astrology Ayesha Takia Barbara Mori Beautiful Actress Beautiful Sarees Bhagyashree Big B Bipasha Basu Bobby Deol Bollywood Bollywood Actress Bollywood-2 Boney Kapoor Celebrities Young Age Photo Celebrity Marriage Celina Jaitley Chiranjeevi Composer Bappi Lahiri Condom Fact Cool Story Cricket Danny Boyle Darsheel Safary Dasvatharam Deepika Padukone Deepika Padukone-2 Desi Hot Babes Dev Anand Dev Patel Dharmendra Dhobi Ghat Movie Dhoni dhoom Director Shankar Emraan Hashmi Esha Deol Fact Fact 2 Farah Khan Fardeen Khan Farhan Akhtar Fashion Show Filmfare Award Freida Pinto Fun Fun 2 Gallery Gauri Khan Genelia Golden Video Shahrukh Khan Govinda Gurmeet Chaudhary Hair Growth Tips Hansika Motwani Harman Baweja Health Tip-3 Health Tip-4 Health Tips Health Tips-1 Health Tips-2 Hema Malini High Budget Film Hilton Himesh Reshammiya Hindi Film Reviews Hindi Movie Historical Rare Picture Hollywood Hollywood Actrees Pic Hollywood News -3 Hot David Beckham Hot Diya Mirza Hot Padmapriya Hot Pooja Sharma Hot Simran Hot Tollywood Girls Hot Aishwarya Rai Hot Amisha Patel hot Amrita Arora Hot Angel Faith Hot Anushka Hot Asin Hot Ayesha Hot Bhoomika Chawla Hot Bikini Hot Bipasha Basu Hot Bollywood News Hot Bollywood News -1 Hot Britney Hot charmi Actress Hot Charmy Hot Chines Stars Hot Chinese Girl Hot Funny Video Hot Genelia Hot Gopika Hot Halle Berry Hot Hansika Hot Hollywood Actress Hot Hollywood News Hot Hollywood News -2 Hot Hollywood Video Hot Indian Model Hot Japanese Girl Hot japanese Video Hot Jennifer Lopez Hot Jothika Hot Kajol Hot Kangana Ranaut Hot Kareena Kappor hot Katrina Kaif Hot Katrina Kaif-2 Hot Kiran Hot Korean Hot Madhu Shalini Hot Madhu Shalini's Hot Mahima Choudary Hot Malaika Arora Khan Hot Mallika Sherawat Hot Nayantara Hot Neha Dhupia Hot Nish Kothari Hot Padmapriya Hot Padmavathi Hot Paris Hilton Hot Parvati Melton Hot Picture Hot Pooja Hot Pop Song Hot Preity Zinta Hot Priyamani HOT Priyanka Chopra's Hot Rahasiya Hot Rani Mukherjee Hot Rekha Hot Sandya Hot Sania Mirza Hot Shamita Shetty Hot Shilpa Shetty Hot Shivani Singh Hot Shriya Hot Sindhu Tolani Hot Sneha Hot Song Video Hot Sonia Agarwal Hot Sri Lankan Actress Hot Sushmita Hot Swarnamalaya Hot Tips Hot Trisha Actress Hot Urvashi Sharma Hot Video Clips Hot Vidya Balan HotTanushree Dutta How To Do Hrithik Hrithik Roshan Ileana Imran Khan INDIAN IDOL 3 Interesting Facts Body Intersting News Interview Tips IPL Irrfan Khan Ishqiya Jackie sariff Jacqueline Fernandes Jiah Khan Jimmy Sheirgill John Abraham Juhi Chawla just Laugh Kajol Kamal Hassan Kamal Hassan's Kamasutra Kangana Ranaut Karan Johar Kareena Kapoor Kareena Kapoor-2 Kareena Kapoor-3 Karishma Katrina Kaif Katy Perry Kishore Kumar Kylie Minogue Lara Dutta Lata Mngeshkar Latest Movie Review Leander paes Life History of Great legend Life Tips Love Marriage Madhavan Madhuri Dixit Madonna Magic Iphone Mahendra Singh Dhoni Malayalam actresses Mallika Sherawat Mandira Bedi Mandira Bedi Gallery Mani Ratnam Manisha Manisha Koirala Meera Chopra Michael jackson Milestones of Indian Cinema Minissha Lamba Minissha Lamba-2 Misc Video Mithun Chakraborthy Mobile GAmes Monica Bedi Monikangana Most Beautiful Actress Most Beautiful Ads Most Beautiful Model Mugdha Music My Relax Girl Nagarjuna Teluge Actor Namitha Nandita Das Naomi Campbell Narendra Modi Neetu Chandra Neil Nitin Mukesh New Actor New Actress New Film New York News Nicholas Cage Obama Om Puri Online Dating Tips Payal Rohatgi Penelope cruz Photo Shoot Actress Photo Shoot Video Actress Photo Tricks Picture of the day Pooja Bedi Poonam Pandey Prabhu Deva Prakash Jha and Sudhir Mishra Preity Zinta Preity Zinta-2 Prince Phillip Priyadarshan Priyanka Chopra Priyanka Chopra Priyanka Chopra-2 Raima sen Rajkumar Gupta Rakhi Sawant Rakhi Sawant-2 Ram Gopal Varma Ranbir Kapoor Randhir Kapoor Rani Mukherjee Ranveer Singh Rare Picture Bollywood Acter and Actress Reema Sarin Rekha Rishi Kapoor Riteish Deshmukh Riya Sen Sachin Tendulkar Saif Ali Khan Saif Ali Khan-2 Salary Per Minute Salman Khan Salman Khan-2 Sameera Reddy Sangeeta Bijlani Sania Mirza Sanjay Dutt Sanjay Dutt-2 Sanjay Leela Bhansali Sara Khan Sarah Diass sayali Scarlett Johansson Shah Rukh Khan shah rukh khan4 Shahid and Priyanka shahid Kapoor shahid Kapoor-2 Shahid's Shahrukh Khan Shahrukh Khan 4 Shahrukh Khan-2 Shahrukh Khan-3 Shammi Kapoor Sheena Shekhar Kapur Sherlyn Shilpa Shetty 2 Shilpa Shetty-2 Shivdasani Shruti Haasan Siddharth skin Care Slaman Khan-2 Smily Suri sneha ullal Software Tips Soha Ali Khan-2 Sonakshi Sonali Bendre Sonam Kapoor Sonu Sood South Indian Actress Sports News Sri Devi Sridevi SRK SRK and Hrithick Sunil Shetty Super News Susan Boyle Sushmita sen Tabu Tamil Film Reviews Tamil Star Tanishaa Mukherjee Tanushree Dutta Tattoos Technology Television actress Telugu Actress Telugu News Telugu News-1 Today NEWS Tom Cruise Top 10 Actresses in Bollywood Top 10 Actresses in Kollywood Trailers Trisha Tusshar Kapoor Tv shows Udita Goswami Urmila Matondkar uttar kumar Victoria Beckham vidya Vidya Balan vikram Vivek Oberoi Vivek Shauq Wedding Reception Actress Weight Loss World Leaders World's greatest Brand names WWE Y.S. Rajashekar Reddy Yash Chopra YUKTA MOOKHEY Yuvraj Singh
 

© 2010 Allthefunny |