Women have unique nutritional requirements that differ from their male counterparts. From required calorie intake to specific nutrients that support the body’s functioning. Healthy habits are the best way to avoid disease, prolong your life and live more happily. In most cases, women are more prone to vitamin and mineral deficiencies like iron, calcium, and Vitamin D.
Here is a look at some simple steps toward a longer and healthier life:
- Consume a balanced diet
A nourishing and nutritious diet is the foundation pillar for a healthy lifestyle. Beyond weight loss and maintenance, eating a balanced diet is crucial to a woman’s overall health, Do consult a Top dietician in Noida for a personalized diet chart. Foods rich in vitamins, and minerals are important for growth, well-being, and development.
It all begins with avoiding unhealthy foods. Packed and processed foods are often full of sugar, salt, and unhealthy fats and calories. Do prefer:
- Low-fat dairy.
- Whole grains.
- Fiber-rich beans and leafy greens.
- Fresh fruits and vegetables.
- Workout
Heart disease is the leading cause of death for women. Exercise is one of the best ways to prevent heart disease and keep your immune system strong, it is also beneficial for mental and bone health. A basic workout should include:
- Swimming
- Jogging/brisk walking.
- Sports.
- Hiking.
A mixture of exercise plans are very interesting and provide a ton of health benefit as well. Weight training is also recommended, not just for the sake of muscle building, but to challenge the body’s muscular, skeletal, nervous, and hormonal systems.
- Healthy Aging
Aging is part of growing older and wiser. however, that doesn’t mean you have to take inevitable aches and pains lying down. Healthy aging also emphasizes things you shouldn’t do, such as using tobacco products and drinking excess alcohol.
Aging isn’t just how your body feels, it is more about how it looks. You can prevent little spots and dots that make our skin look older than we feel. The skin-related choices you make in your 20s, such as tanning beds and long days at the pool, will rear their ugly heads as you age. For protection against wrinkles, age spots, and acne, prefer sunscreen with an SPF of at least 30. Wear protective clothing and sunglasses and try to avoid the sun entirely in the middle of the day.
- Learn handling stress
Career, kids, family, and friends. Most women are swimming in stress and responsibilities, which can manifest more than just gray hairs. Excessive stress can translate to:
- Abdominal weight gain.
- Sleeping difficulties.
- Back pain.
- High blood pressure.
Try managing stress with relaxation techniques:
- Meditation.
- Prayer.
- Therapy.
- Exercise.
- Yoga.
Prioritizing healthy meal intake
Women tend to need fewer calories than men, averaging around 1600-2400 calories per day. This is due to the difference in metabolic rate, muscle mass, body fat, and build, as compared to men. This makes women pay more attention to what they eat, and consider a consultation from the best diet coach.
Nutrition is the cornerstone of health and naturally, women’s nutrition is the driving force that can help women maintain an active, healthy, and disease-free life by fulfilling a list of things for a women’s daily nutritional requirements.
- Proteins, as we know are the building block of life and an integral component of women’s nutrition. They are an important source of energy, and as women get older and experience bone loss, they need to be careful with their protein intake, women need at least 45-60g of protein per day. Sources of protein are – paneer, a variety of dals, rajma, soyabean, etc.
- Iron contributes to the normal functioning of red blood cells and the production of hemoglobin, the compound that carries oxygen to the blood, few key sources of iron are – ready-to-eat cereals, spinach, beans, etc.
- Calcium is an important part of women’s nutrition. They usually lose bone density with age and calcium keeps bones strong. Good sources of calcium are broccoli, sesame seeds, fruit juices, and breakfast cereals fortified with calcium.
- Vitamin D helps absorb calcium, so women must get an adequate amount of it. Sunlight is the best source of vitamin D, other good sources are eggs, milk, juice, and curd.
The bottom line
Adopting these eating and lifestyle habits does not rock solid sure, but a female may likely experience positive changes. For professional advice and diet plan consult Dr. Namita Nadar, she’s an expert in curating plans based on your goals and needs, whether it’s weight loss or catering to specific health conditions.
SOURCE : https://drnamitadietclinicnoida.com/