What role does nutrition play in the health and well -being of women?
The role of food, and eating habits in us is preponderant. We are crossed by important biological stages, typical of the female organism. From puberty and development, they are decisive changes, through gestation, breastfeeding and menopause. A good nutritional status allows you to reduce symptoms, to improve immunity or humor.
What aspects are crucial and the impact on the female organism exist?
Hormonal changes are one of the most influential. Adequate food consumption with nutrients, allows regulating hormones, and that is essential for the menstrual cycle, reproductive health, fertility. The same way in the fertile stage of women 12 to 50 years would tell you, a balanced contribution of vitamins, minerals, healthy fats, allows female health optimized throughout life.
If we plan a pregnancy, or if we are breastfeeding, hormones are also in connection with food and health status. This may or may not determine eg. , risk pregnancies, premature abortions, changes in weight, etc.
What recommendations would you leave for women as important tips?
An almost first instance recommendation is exercise, we should always make some discipline, because in addition to substantial advantages in physical health, we stabilize us emotionally. Pilates, Zumba, outdoor walks etc. On the other hand, it prevents overweight and weight control is one of the issues that women usually be pending.
I recommend taking care of hormonal health, diet or food, can affect menstrual health, as well as the regularity and intensity of periods. Maintaining a healthy weight, since childhood is part of prevention. Obesity -related diseases, such as diabetes, heart disease and some types of cancer, are risk factors for women. Especially arrival menopause.
Proper hydration, during pregnancy and breastfeeding, without a doubt, but we must always consume water, because in menstrual cycles, we eliminate a lot of liquid, in addition to iron losses.
Another aspect is mental health together with emotional, this allows to prevent symptoms of anxiety and depression, but also if there is deficit of some vitamins or minerals can aggravate symptoms.
As for food, loss of nutrients as you mentioned in which contributions can we do from food for female health?
A diet rich in calcium and vitamin D helps maintain bone density, incorporate green leafy vegetables, almonds. Sun 10 min exposure in permitted schedules. Also consume salmon, fatty fish, chia seeds, nuts is an excellent option. These foods provide magnesium and fatty acids. Providing vitamin C of citrus, strawberries, tomatoes, is good to produce collagen, and contribute to skin elasticity. To prevent iron losses, by menstruation, we must consume: lentils, eggs, meats, green leafy vegetables: spinach, chard, kale that also contain calcium green vegetables as an option for those who are vegetarian.
Another fundamental contribution is prebiotics, they take care of our intestinal health: fermented foods such as yogurt, kefir, and chucrut and prebiotics such as food from intestinal bacteria are found in onion, oatmeal, banana, garlic, apple. Lower the consumption of ultra processed foods; That they are not of daily consumption, usual, but also, zero guilt if we eat a bombón, or ice cream the days we are menstruating for example. The food must also generate pleasure, and we must pamper ourselves and take care of ourselves, especially to us.
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