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Women’s healthcare and Nutrition- 3

 Women’s healthcare and Nutrition

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A woman is the essence of life and an all-enveloping character is played by a woman as she plays the character of a daughter, sister, wife and mother all at a time within a span of few years. Nutrient-rich food provides energy for women’s busy lives and nutrition plays different roles during different stages of a woman’s life. During childhood, foods fuel growth. Through childbearing years, diet plays a role in fertility, a healthy pregnancy and prevention of chronic disease. In older years, what women eat can help keep minds sharp and bodies strong.

Healthy Diet Tips for Women!!!       

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High Fiber Intake– It facilitates slow absorption of glucose, which keeps the sugar levels normal in the blood stream. Fiber makes you feel full early hence helps in maintaining weight.

Essential Vitamins– Fresh fruits and vegetables are a rich source of vitamins and should be included in the daily diet by women.

Sufficient IronA balanced diet for women is incomplete, unless it is packed with a sufficient amount of iron. Low iron intake can lead to anemia and other iron related disorders. 

Calcium for Bones-Women should take ample care to include calcium in their daily diet as they are at a high risk of developing osteoporosis. Foods like curd or dahi, skimmed milk, paneer and nuts are rich sources of calcium and should be made a part of your daily diet.


How to Curb Your Sugar Intake – 1

Cut sugar from your breakfast    



  • Instead of eating a jam or marmalade sandwich, go for a stuffed vegetable sandwich.
  • Substitute the sweet breakfast cereal with oatmeal and eat it without sugar.
  • Add more protein in your diet, like eggs and fish.
  • Proteins stimulate your energy and boost mood.
  • Replace juice boxes for fresh fruit juices as packed juice contain lots of added sugar.

Causes of Hair Loss-3

  •  Stress: Stress affect the vascular system thus reducing the amount of oxygen and nutrients reaching the hair cells. In effect stress can cause the scalp to tighten. The body shuts down production of hair during periods of stress.


  • Healthy Tip: Good choices include whole-grain food, multigrain breads & oatmeal. Also include oranges, spinach, fatty fish, black tea, nuts and almonds, raw veggie’s. Another bedtime stress-buster is the time-honored glass of warm milk (skimmed/double toned milk). These foods can help to reduce stress and provide healthy scalp.


     Polycystic ovarian syndrome: The condition, which can begin as early as age 11, is caused by a hormonal imbalance in which the ovaries produce too many male hormones. PCOS often causes infertility and excessive hair loss from the scalp


  • Healthy Tip: Go for high fibre foods (whole wheat, whole grains brown rice etc) and protein rich foods such as legumes, soya, fish and lean meats and non-fat dairy products to prevent hair fall and keep the scalp healthy.



Pre and Post Workout Diet

PRE and POST workout meals are the meals you eat before and after working out. What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.

What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

Pre workout nutrition!!!!

When: – Consume large meals 3-4 hours and small meals 1-2 hours before your workout to allow digestion and have food in moderation because large quantity can impair your performance.

What: – Complex carbohydrates, lean proteins & healthy fats are important sources of energy.

Great options: –  Have whole fruit, brown bread sandwich, oatmeal, egg whites for lighter meals; steamed foods with vegetables

Post workout nutrition!!!!

When: – The body is most receptive to fluid, carbohydrates and other recovery nutrients immediately after exercise.  Consume lighter meals or drinks within 30 min after your workout.

What: – Proteins and carbohydrates are necessary to replenish body’s glycogen stores and helps in recovery process.

Great options: – Chicken, fish, (Steamed or grilled), egg whites can be taken after 30 min; fruit juice, salads/boiled vegetables, soups can be included within 30 min of your exercise.