"10 essential health tips for women "
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10 STEPS TO BE A WONDER WOMAN!
Juggling job, home, child, chores,
running errands and never ending ‘to do lists’ always leaves you in the lurch to
relax and rejuvenate? You are not alone.
Many women forget themselves amidst
family and career. The nutrient requirement of a lady is as diverse as her busy
schedule, subjected to hormonal changes and her metamorphosing physiological
demand of puberty, pregnancy, lactation and menopause.
The following 10 steps of smart
food choices and healthy lifestyle habits will help women warm up to better
health;
1. WEIGHT WATCH:
Losing weight is the stepping
stone to healthier you. Begin with basic balance of all nutrients and cut
calories. Commence the day with a wholesome breakfast with atleast carbs,
protein, fruits or veggies, interspersed with small meals and snacks in-between.
Friend fiber by opting for whole grains,
legumes, fresh produce that are minimally processed and are a storehouse of vivacity.
Slimming down will thin down your risk
of heart disease and cancer.
2. GOING LEAN:
Lean protein will make you lean. Fish,
eggs, chicken and low fat dairy promote growth and sustain muscles. Tofu and
soy milk offer phytoestrogen and provide solace from hot flushes and menopausal
symptoms. Avoid protein abuse as excess leads to calcium loss.
3. ITENSIFY IRON:
Top up iron loss in menstruation
to be in top gear. Red meat, Poultry, turkey and vegetarian sources like beans,
greens will be better absorbed with vitamin C.
4. BONE UP ON CALCIUM, MAGNESIUM
AND VITAMIN D3:
These three musketeers work in
synergy to build bones in adolescence and stabilize the staggering bone mineral
density during menopause. Prebiotics also boost immunity apart skeleton
strengthening. Broccoli, dairy, tofu,
sardines provide calcium. Exceeding requirement is superfluous as calcium in
excess harms the heart as the body absorbs calcium in limited amounts.
Greens, seeds - sesame,
sunflower, pumpkin, flax seeds permit its magnesium to conjugate with calcium. Sunshine, fatty fish - salmon, shrimp, cod and
eggs fetch vitamin D.
5. VITALITY FROM VITAMINS:
No one food offers all vitamins. Bone
toughening, glowing skin and age defiance, functional epithelium, eyesight sharpening,
RBC synthesis, wound healing, integrity of cell membrane, cancer beating, heart
strengthening, fat fighting, ticking
energy metabolism are all functions of different vitamins derived from
different food sources.
B6, B12 and folic acid help RBC,
DNA formation and brain function. ACE vitamins are antioxidants that combat
stress and reduce inflammation.
FOLATE is required for the
development of central nervous system, synthesis of DNA, RNA, RBC’s that is very
conspicuous for child bearing to prevent birth defects. To alleviate
homocysteine that promotes atherosclerosis and enhanced risk of heart disease
is the handiwork of folate, B6 and B12. Greens leafy vegetables, Beans ( Kabuli
channa, rajma), peas, eggs, citrus fruits offer abundant folate.
6. OODLES OF OMEGA:
Omega 3 is the indispensable fat
to boost brain and beauty. Elevating mood and wooing the heart after menopause
are just a few of the several functions of this superstar. In pregnancy this
nutrient diva develops the foetal brain and nerves. Olive and canola oil, fatty
fish – Salmon, Tuna, Mackeral, Sardines, peanut butter, avocados bestow omega
3.
7. HEAD FOR HYDRATION:
Avoid drinking calories through
fruit juices and colas, loaded with sugar that escalates weight. Alcohol and
caffeine are diuretics that also increase calcium loss and osteoporosis risk. Guzzle
down litres of plain water to fine-tune body processes.
8. SIEZE SEROTONIN:
Sleep is easy to welcome by
opting complex carbs like oatmeal, whole grain bread, brown rice and bananas to
boost serotonin and lullaby you to sleep.
9. EASE PMS:
Fatigue, cramps and bloating are
monthly acquaintances. Ease the symptoms of PMS by avoiding salt, sugar, junk
food, dairy, caffeine, alcohol, red meats and yolks that cause inflammation. B6, Vitamin E, magnesium, omega 3 relieve PMS
symptoms.
10. NO PAIN NO GAIN
Women typically have more fat and
lesser muscle in comparison to men. Consistent physical activity with cardio
and weights help manage stress, strengthen muscle tone and bones and reduce
weight. Exercise coupled with smart food choices will amplify nutrition and health.
Published for yahoo lifestyle :
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