Healthy eating and diet tips every woman should know
Women are often saddled with chores and taking care of others in addition to having a 9-5 job. This puts a strain on their health because they just don’t have time to think about eating well. Does this sound like you? If so, you’re not doing yourself any favors. Even though it may be hard to dedicate motivation and time to healthy eating, it’s an effort worth making.
Women and men have different nutritional needs
Starting from puberty, girls’ and boys’ dietary needs begin to diverge. Our nutritional needs keep changing as our bodies undergo more hormonal and physical changes and diets must undergo corresponding changes to meet our evolving needs.
Women need more certain minerals and vitamins than men. Women are at higher risk of osteoporosis and anemia because of hormonal changes related to menopause, childbirth, and menstruation. They require a higher intake of calcium, iron, vitamin B9, vitamin D, and magnesium.
Calcium is important for nervous system health, strong bones and teeth, and regulating cardiac rhythm. The deficiency of this mineral can cause sleep problems, depression, and anxiety. If your diet doesn’t include enough of it, your body will start absorbing it from your bones to keep your cells functioning normally. This can lead to osteoporosis in the most extreme case.
Calcium, vitamin D, magnesium: the right intake
The USDA recommends 1,000 mg/day for adult women up to 50 and 1,200 mg/day for women over 50. The best sources of calcium are leafy greens, dairy products, sardines, and soybeans. Don’t go overboard with these foods though; your body can only process 500 mg at a time. Here is some more information about calcium.
The best dose of vitamin D, which you need to metabolize calcium, is around 600 international units (IU) a day. Foods like eggs, cod, milk, shrimp, and salmon are high in this vitamin. The best source, however, is the sun – 30 minutes of direct sunlight will do wonders. If you live in a sunny region, you’re really lucky.
Finally, your magnesium intake is important because this mineral increases the rate of calcium absorption. Without magnesium, your body can’t use calcium, plain and simple. The best daily dose is 320 – 400 mg. Celery, some seeds, broccoli, leafy greens, cucumber, and summer squash are good sources.
Avoid saturated fat
According to the USDA, saturated fat should comprise no more than 10% of your calorie intake. However, dairy products, which are one of the best sources of calcium, tend to contain a lot of it. More specifically, these products are whole milk, yogurt, and cheese. Combine these with low-fat alternatives, but watch for added sugar in the latter.
Regular checkups
Annual or semiannual medical checkups will provide crucial insight into any health problems you may have. Doctors can run tests to provide information about health-related issues. Early detection of conditions like diabetes and cancer, while painful to experience, is highly beneficial in the long run. Medical checkups also cover protein intake and vitamin deficiency.
Don’t skimp on sleep
While not directly related to healthy eating, the need for quality sleep deserves a mention on any list of health tips for women. Women suffer from sleeplessness and poor sleep far more often and to a greater extent than men. With time, sleep deficiency can lead to obesity, heart disease, diabetes, or depression. Even the healthiest diet won’t make up for poor sleep. Sleep boosts your memory, improves your immune system and your mood, and keeps stress levels lower.
Be active
Similarly, following the best diet tips in the world won’t compensate lack of physical activity. Regular workouts will reduce your vulnerability to depression, heart diseases, diabetes, and even breast cancer. Frequent movement and exercise will also improve your sleep and your mood.
You don’t need to work out rigorously every day, of course. Light exercise is the best option. You can go for long, relaxing walks, a quick jog in the park, or ride a bike. Some women say sex is the best exercise. There’s no denying the importance of enjoying great orgasms, with or without a partner. Since they won’t always be in the mood when you are and vice versa, compromise is key. Keeping the fire going is important for your relationship and your health. If things have been underwhelming in that department lately, you’ll find adult toys and sexy lingerie can help. You can even purchase these with discreet shipping option from Hot Cherry to spice things up.
Sex is also a healthy way to manage stress. On that note, do what you love doing and pay attention to the messages your body is sending you. Tightness in the area of the neck and shoulders often means excessive mental pressure. Cooking, reading, gardening, watching movies, writing, painting, or anything else you enjoy doing must be part of your life.
Meditation can help you relax. Its emotional and mental health benefits include reducing anxiety, lowering blood pressure, and increasing resistance to infections.
How many calories do you need?
Women have more body fat and less muscle than men and are typically smaller, so they need fewer calories. The average daily intake required is 2,000 calories, but more active women will need more. Your height, age, weight, and level of activity will determine the exact amount.
Fiber
A healthy diet has to include fiber. Good sources include berries, nuts, beans, fortified cereals, dark leafy greens, and squash. According to the USDA, the majority of women are at risk of fiber deficiency. The USDA makes the following recommendations:
- For women under 30: 28 grams a day
- Women from 31 to 50: 25 grams a day
- Women over 50: 22 grams a day
Final Thoughts on Healthy Eating
It’s impossible to overstress the importance of caring for your body. On a final note, avoid drinking and/or smoking too much. Excessive alcohol consumption tends to deplete calcium depots. Drinking while on your period is especially harmful because the body takes more calcium from your bones that time of the month.
