The life of a woman is such that she is sacrificing her needs for those of others at most times. The demands of taking care of a family while also managing a work life can get very stressful and in the midst of all of this women’s health takes a toll. A healthy diet coupled with a good exercise routine for maintaining good health is strongly recommended by experts from the Best hospitals in Goa.
After the beginning of puberty women begin to develop a different set of nutritional needs. As women grow and age, these nutritional needs increase. The various processes that a woman goes through during her life like menstruation, child-bearing, and menopause can lead to conditions like anaemia, weakened bones, and osteoporosis.
What does a woman need to do to maintain good health during her life?
The major focus for every woman has to be maintenance of healthy bones and strong muscles. Every woman should get their diets right that focuses on these two major goals while maintaining a healthy weight. A perfect wholesome diet for a woman is one that contains:
- Whole grains such as bread made from whole grain, whole grain cereals, brown rice and oats.
- Low fat or fat free dairy products like milk, yoghurt and cheese. If you do not consume dairy products then a good alternative will be fish and green leafy vegetables.
- Protein rich foods like poultry meat, eggs, lentils, tofu, beans and nuts.
- Fresh fruits
It is very important to note that common health conditions faced by many women are osteoporosis, anaemia and diabetes. All of these can be corrected by maintaining a good diet, increasing required supplements and working out regularly.
Anaemic women need to increase the intake of iron either through iron rich foods or iron supplements recommended by doctors. Iron rich foods are red meats, chicken, fish, kale, beans, lentils and spinach. Osteoporosis can be prevented with a calcium rich diet that can be derived from eating low-fat or fat-free milk, yogurt and cheese, sardines and tofu. In addition to calcium, women must also increase their intake of Vitamin D. Fatty fish, like salmon, eggs milk, yogurts and juices are good sources of Vitamin D. Women should avoid added sugars and high fat foods and excess intake of alcohol.
Diet by itself is not sufficient to maintain good health, dieticians and doctors from the best hospitals in Goa always recommend exercise to go alongside a healthy diet. A simple workout routine for 30 minutes each day should suffice. Walking, jogging, bicycling and dancing are great exercises for women’s health. Apart from this enrol yourselves for a yoga class and practice yoga asanas for good health. Some of the recommended yoga poses for women are the cat/cow pose, Warrior II pose, Downward dog pose, Child’s pose and Boat pose.
Also Read: Essential Health check-up for Women
Women’s nutrition and fitness are essential aspects of the lives of every woman. There are no quick fixes to health issues, so while you may require time, patience and determination to bring about a transformation in your health, remember that if you feel the need to talk to a doctor at any point of time do visit Hospitals in Mapusa that will be at your assistance.
