NUTRITIONAL REQUIREMENT THROUGH DIFFERENT STAGES OF A WOMAN’S LIFE

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“If you check the health of a woman, you check the health of society.”

                                                         -Rebecca Milner

Women constitute 50% of the society and she raises the other 50%. She is the heart and soul of a family. She plays a prime role in nourishing and maintaining the health of the family. But while taking care of her loved ones, she often neglects her own health and nutritional requirements.

A woman goes through different phases in her lifespan and each of this phase demands different nutritional needs.

The different phases that require special nutritional guidance are:

 

Adolescence (11 years- 18 years)

Adulthood (19 years – 35 years)

Pregnancy & Lactation

Mid-life (35 years – 45 years)

Menopausal (45 years – 60 years)

 

ADOLESCENCE

Adolescence is one of the most challenging periods in a woman’s life. The relatively uniform growth of childhood is suddenly altered by a rapid increase in the growth rate. These sudden changes demand special nutritional needs.

Protein: Protein requirement increases during this period due to the rapid growth of the musculoskeletal system. High protein foods like pulses/legumes, lentils, nuts and seeds, milk and milk products, egg, chicken, fish, etc. should be included in the daily diet of the girls.

Iron: Due to an increase in muscle mass there also an increase in the blood volume. This demands for higher iron intake. Also, iron/blood loss during menstrual cycles needs to be replenished. Adding a variety of different vegetables and fruits to the diet helps build iron reserves. Also, eating nuts, seeds and dried fruits help to raise the hematocrit value.

Calcium: Research shows that calcium intake dips amongst adolescent females due to high consumption of soft drinks and sodas. Adequate calcium intake is required during this period to build the bone mass and prevent osteoporosis in later years. Having milk and milk products, green leafy vegetables, sesame seeds, fish, etc. will help maintain the required calcium intake.

ADULTHOOD:

Nutrition in the adult years focuses mainly on maintaining health by using foods, particularly plant-based foods to optimize the functions of the digestive and other organ systems of the body.

Women have monthly hormonal shifts that trigger the hormones estrogen and progesterone. These hormones prepare the uterus for possible egg fertilization (pregnancy). While women are fertile, they can experience menses related mood swings and general discomfort. This is termed as Premenstrual Syndrome (PMS).

Though there is no one identifiable imbalance or deficiency linked with PMS, there are promising theories that PMS is related to hormonal imbalance, deficiency of vitamins like Vitamin B₆ and calcium and essential fatty acids.

Improved nutrition and stress control help in reducing PMS symptoms.

1. Reduce intake of refined carbohydrates (bread and other bakery items, white rice, pasta, etc.), Sugar, salt and dairy products.
2. Eat a healthy diet comprising of fruits and vegetables (dark green leafy vegetables), whole grains, legumes and quality fats and proteins.
3. Combining exercise and stress reduction or relaxation techniques with diet helps to cope with PMS.

PREGNANCY & LACTATION:

This is the most unique period in a woman’s life cycle. A woman’s body goes through many changes during this time and requires special care and nutrition. The nutrient requirements of all nutrients increase during this time.

The most important being:

Folic acid & Vitamin B12: These are important for the production of new cells and play a vital role in the prevention of neural tube defects in the child.

Iron: This is needed for the synthesis of both maternal and fetal red blood cells. A very low haemoglobin level poses a risk of cardiac arrest in the mother and increased risk of anaemia in the infant. Hence, maintaining iron reserves is important during pregnancy.

Calcium: On average, the growing fetus draws 250-300 mg of calcium per day from the mother’s blood and an additional is stored in the mother’s skeletal system as a reserve for lactation. Hence, an additional 500 mg of calcium is required during pregnancy.

MID-LIFE

This phase of a woman’s life is the most active with multiple responsibilities of the family, kids, work and home. During this period, it is essential not only to assimilate nutrients but also to limit the accumulation of potentially harmful toxins. A defensive nutrition paradigm for women in this phase should be:

1. To maximize support for organ systems
2. To optimize gastrointestinal and immunological functions
3. To maintain healthy body weight and adiposity level
4. To prevent metabolic syndromes and chronic diseases.

This can be achieved by:

1. 5-6 servings of fruit and vegetables
2. 3-4 servings of proteins from beans, lentils, legumes, lean meats, fish and low-fat dairy products.
3. Trying one new fruit or vegetable every week.
4. Double the normal vegetable serving size.
5. Eat fruit with cereals or muesli.
6. Eating fruit or vegetable dish as a snack.

MENOPAUSE

Menopause is the reverse of adolescence. The hormone levels are on a decline which leads to various changes in a woman’s body. Menopause is a gradual process; it does not occur overnight. It is different for every woman. Some women suffer from many symptoms like hot flushes, dry skin, hair fall, weight fluctuations, Gastrointestinal problems, menstrual irregularities, etc.

Some diet changes can help ease through these symptoms and may help prevent chronic diseases.

1. Incorporate soy products in your diet like soya milk, tofu, miso, etc.
2. Eat a variety of legumes like chickpeas, beans, soya, lentils and kidney beans.
3. Oily fish like mackerel, tuna, salmon, sardines, and herrings are a good source of fatty acids.
4. Add a variety of brightly coloured fruits and vegetables to your diet.
5. Nuts and seeds like almonds, walnuts, pistachios, sesame seeds, flax seeds, etc. are good sources of vitamin E.
6. Having herbal tea like tulsi, lemongrass is beneficial for calcium absorption.
7. Increase calcium intake to avoid bone diseases like osteoporosis.

Always remember:

“Being a healthy woman isn’t about getting on a scale or measuring your waistline. We need to start focusing on what matters – on how we feel and how we feel about ourselves.”

And it is never too early or too late to work towards a healthier YOU!