Lack of Focus on Nutrition in Women's Health Strategies

Women’s health awareness always includes mental health, general well-being, breast cancer awareness, and reproductive health. These are important to discuss, but one must not avoid nutrition. Nutrition can frequently go unnoticed, but it plays an essential role in women’s health at all stages.

Hormonal balance, bone health, mental health, reproductive health and cardiovascular health are highly dependent on what you eat. These are deeply interconnected and heavily influenced by diet. A nutrient-dense diet acts as a foundation for synthesising hormones, building bone density, regulating mood and supporting cardiovascular and reproductive systems.

Role of Nutrition in Women’s Diet

Understand the significance of nutrition in women’s health. We will help you understand how nutrition balances hormones, promotes better reproductive health, bone health and chronic disease prevention. Let us start:

• Women’s life is full of hormonal imbalance. Various hormonal changes during menstruation, pregnancy, menopause and even day-to-day life occur. A balanced diet can help regulate these hormones and reduce symptoms like premenstrual problems, mood swings and menopausal discomfort.

• Nutrition plays a vital role for women of childbearing age. Add folic acid because this is crucial for fetal development, while iron helps prevent anaemia, which is common during pregnancy. Proper nutrition is needed in women undergoing the stress of perimenopausal and menopausal physical and mental issues.

• Women are often at higher risk of osteoporosis than men, particularly postmenopause. Calcium and vitamin D are crucial for maintaining bone density and strength. A diet rich in these nutrients and regular physical activity can help reduce the risk of fractures and bone-related diseases.

• Proper nutrition can help prevent and manage chronic diseases like heart disease, diabetes ad certain cancers. Diets rich in fruits, vegetables, whole grains and lean proteins are vital in maintaining a healthy weight and reducing the risk of these conditions. Do lower the intake of processed foods and sugars.

Essential Nutrients for Women’s Health

Key nutrients that are essential for women’s health are:

• Iron

Are you feeling tired? Do you not have the energy to work or being exhausted at the end of the day? It could be due to iron deficiency. About 50% of women are deficient in iron. The best sources of iron are meat, poultry and seafood.

While leafy green vegetables, dals, nuts, raisins and figs are also good sources of iron. The iron from plant foods is different from the iron from animal sources, and your body does not absorb it. However, you can increase iron absorption by taking more citrus foods like lemons, oranges, etc. It is essential to reduce the intake of tea or coffee as they inhibit iron absorption.

• Calcium

Focus on calcium for bone strength. Its deficiency can lead to mood problems like irritability, anxiety and depression. Some individuals might suffer from sleep difficulties. Intake of dairy products of at least 500ml per day can help with calcium deficiency. Other good sources include nuts like almonds, lentils and vegetables like broccoli and kale.

The other two critical nutrients for better calcium absorption include vitamin D and magnesium. Sunlight is the best source of vitamin D, and dietary sources include egg yolk and fortified milk. Nuts and green leafy vegetables can help with magnesium deficiency.

• Omega-3 Fatty Acids

These are essential fats that the body cannot make alone. It is important for cardiovascular health and reduces the risk of heart disease. They also play a role in brain health and may help with depression. Sources of omega-3 include fatty fish like salmon, flaxseeds, walnuts and chia seeds. Its deficiency in pregnancy can disturb the mental well-being of the mother and the health of new born, so ensure you are having enough quantity and getting prescriped diet by your general practitioner.

• Vitamin D

It is essential for immune function beyond its role in bone health and calcium absorption. It does promote muscle health and mood regulation. While sunlight is the best and primary source, foods like fatty fish, egg yolks and fortified foods can help and are vital in regions with less sun exposure.

• Zinc

It is essential for immune function, wound healing, thyroid function, and blood clotting00 This is also important during pregnancy for fetal development. Sources of zinc are meat, shellfish, legumes, seeds, nuts and dairy products.

Now you are well aware of the essential nutrients for women’s health. Not just these are essential for physical, but mental and emotional health as well. Some nutrient deficiencies can even promote anxiety, so ensure you are discussing with a “women's doctor Brisbane” about the diet.