Its 11.30 in the night, children are off to sleep. Meera quickly made calculations in mind for next day morning; what should go in children’s tiffin? milkman’s bill to be paid, making grocery list, reminding housemaid to come early by noon. Meera is a homemaker and a brilliant multitasker. But Lately she is getting many health issues like headaches, backaches, low energy levels etc.
Meera like many other Indian woman doesn’t realise that hidden cause behind most of the health issues is related to vitamin and mineral deficiency.
The modern Indian woman shoulders numerous responsibilities — of both family and work, and does it so wonderfully. However, they score really low on the nutrition front. The latest National Family Health Survey-4 (2015-16) report indicates that 50% of all women between the age of 15 and 49 years are anaemic in the country. In urban areas, 54% of women suffer from anaemia. Micronutrient deficiency is the most common problem among these women.
Since ancient times women have been giving their meals the last priority which stands true, to a large extent, even today. Not focusing on their diet requirements and eating food which is either inadequate in quantity or quality, leads to poor nutrition among women.
Healthy women are the cornerstone of healthy families and societies. As women manage multiple responsibilities and tasks, they need to take special care of their mind and body.
As children, boys’ and girls’ dietary needs are largely similar. But as women undergo many hormonal and physical changes, they have unique nutritional needs at puberty, adulthood, motherhood and old age. Menstruation, child bearing also poses risk of anaemia, osteoporosis etc.
Certain nutrients should be specially focussed in women’s diet:
Calcium
Women needs calcium to build healthy bones and teeth, regulate the heart’s rhythm, and ensure your nervous system functions properly.
How much calcium do you need?
Calcium: ICMR calcium requirement of adult woman is 400 mg/day. Requirement increases during pregnancy and lactation to 1000 mg/day.
Good sources of calcium include dairy products, ragi, sesame seeds, leafy green vegetables, certain fish, grains, tofu, soya bean etc.
Various preparations of these foods should be included in the diet. E.g. – ragi idli, ragi porridge, ragi dosa, sesame seeds ladoo, tofu sandwich, curd raita etc.
Magnesium
Magnesium increases calcium absorption form the blood into the bone. In fact, your body can’t utilize calcium without it. Good sources include leafy green vegetables, broccoli, cucumber, green beans, celery, and a variety of seeds.
Vitamin D
Vitamin D is also crucial to the proper metabolism of calcium. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs.
Iron
Iron helps to create the haemoglobin that carries oxygen in your blood. It’s also important to maintaining healthy skin, hair, and nails. Due to the amount of blood lost during menstruation, women of childbearing age need more than twice the amount of iron that men do—even more during pregnancy and breastfeeding. However, many of us aren’t getting nearly enough iron in our diets, making iron deficiency anaemia the most common deficiency in women.
How much iron do you need?
For adult women, recommended dietary allowance is 30 mg, 38 mg if pregnant
Good sources of iron includes cereals, millets particularly Bajra, Ragi, pulses, green leafy vegetables, nuts and garden cress seeds.
The above iron rich sources should be included in the diet like Bajra bhakri, bajra khichadi, garden cress seeds ladoo, thick dal etc.
Inclusion of 50 g of green leafy vegetable can meet a fair proportion of iron.
Inclusion of vitamin C in diet helps better absorption of Iron.
Fresh fruits like Guava, oranges, amla, lemon, sprouted grains, etc are rich sources of vitamin C.
Folate
The importance of folate (vitamin B9) for women of child-bearing age
Folate or vitamin B9 (also known as folic acid when used in fortified foods or taken as a supplement) is another nutrient that many women don’t get enough of in their diets. Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman’s risk for heart disease and certain types of cancer, so even if you’re not planning on get pregnanat, it’s an essential nutrient for every woman of childbearing age. In later life, folate can help your body manufacture estrogen during menopause.
Not getting enough folate in your diet can also impact your mood, leaving you feeling irritable and fatigued, affecting your concentration, and making you more susceptible to depression and headaches.
How much folate do you need?
Actual requirement of free folic acid ranges between 50 -100 mcg, during pregnancy this requirement is increased to 150 -300 mcg
Folic acid is present both in animal and plant foods.
Good sources include leafy green vegetables, fruit and fruit juice, nuts, beans and pulses.
Diet to ease the symptoms of PMS
Experiencing bloating, cramping, and fatigue during the week or so before your period is often due to fluctuating hormones. Your diet can play an important role in alleviating these and other symptoms of menstruation.
Boost your calcium intake. Several studies have highlighted the role calcium-rich foods—such as milk, yoghurt, cheese, and leafy green vegetables—play in relieving PMS symptoms.
Avoid trans fats, deep fried foods, and sugar. All are inflammatory, which can trigger PMS symptoms.
Battle bloat by cutting out salt. If you tend to retain water and experiencing bloating, avoiding salty snacks, frozen dinners, and processed foods can make a big difference.
Cut out caffeine and alcohol. Both worsen PMS symptoms, so avoid them during this time in your cycle.
Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps. But, again, supplements are not a substitute for a healthy, balanced diet. It’s always better to get the vitamins and nutrients your body needs from the food you eat.
Add essential fatty acids to ease cramps. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or flaxseed eases your PMS symptoms.
Diet for pregnant or breastfeeding women
You only need about 300 extra calories per day to provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.
Nutrition tips for a healthy pregnancy
Small and frequent meals should be taken. Avoid missing any meal.
Fibre rich foods should be taken in pregnancy to avoid constipation. 5 -6 servings of fruits and vegetable should be included in the diet.
Diet should be rich in calcium, iron, and folate.
Sodium intake should be restricted in case of hypertension.
Plenty of water should be taken. 2- 3 litres per day.
Omega-3 fatty acids are essential for the neurological and early visual development of your baby and for making breast milk after birth
Abstain from alcohol. No amount is safe for the baby.
Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption.
You only need about 300 extra calories per day to provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.
Diet for healthy breastfeeding
Keep your caloric consumption a little higher to help your body maintain a steady milk supply.
Emphasize healthy sources of protein and calcium, which are higher in demand during lactation. Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.
Take prenatal vitamin supplements, which are still helpful during breastfeeding, unless your physician tells you otherwise.
Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake.
If your baby develops an allergic reaction, you may need to adjust your diet
Diet to ease the symptoms of menopause
Women’s bodies undergo various hormonal changes as they enter menopause. By eating especially well as you enter your menopausal years, you can ease common symptoms.
Boost calcium intake (along with vitamin D and magnesium) to support bone health and prevent osteoporosis.
Limit wine, sugar, white flour products, and coffee to ease hot flashes.
Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow.
Flaxseed is rich in lignans, which help stabilize hormone levels and manage hot flashes. Add 1 to 2 tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.
Eat more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.
Although it is easier said than done, but women need to prioritise their nutrition first, else they would significantly lose on their productivity and growth, both in the professional and personal spaces. It’s a no-brainer that freshly prepared home-cooked meal is the best. Thus, planning the schedules in a way to make room for cooking, with some help, would be a good idea. Packing lunch boxes, and some healthy snacks to deal with evening hunger pangs would prevent the need and urge to eat outside food. Also, some quick and effective exercise sessions need to be squeezed in the daily schedule.
Safe and nutritious diet, good sleep and a regular exercise regimen are things a modern Indian woman should focus on.
Content Credits
Ashuta Rathod
Certified Clinical Nutritionist
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