Women’s health: Important diet and exercise tips:

Women’s health is very different from men’s health. It’s structurally and functionally different from man; some of the chemicals called hormones are also different between the two. A woman is different physically, mentally, socially, and emotionally.

Women’s body acts differently, for which they need a special diet and exercises to make the body fit and fully functional. As a woman’s body is naturally designed for producing children, this responsibility or nature makes women’s bodies deficient in vitamins and minerals. However, the body can be restored or

There are some phases in life, in which a woman’s body goes through major changes; these changes make her physically and mentally down. However, taking good care, such as a nutritious diet and full supplementation, keeps the body physically fit and strong.

Necessary vitamins for women’s physical health:

There are some important vitamins and exercises, which are necessary for women, such as the following:

 Bone health: Vitamin D and women’s health

Vitamin D is one of the most important vitamins for women’s health. As women are more susceptible to weak bones compared to men, the reason behind this is the fertility age of women, in which, during pregnancy, the calcium used by the fetus is from the woman’s body, resulting in a low level of calcium in the bone.

How does vitamin D make the bones strong? (Women’s health)

Vitamin D makes the bones strong by binding with calcium and phosphorus. If the vitamin levels are low, the calcium and phosphorus will not bind with each other, which leads to weak bones. Therefore, it is always recommended to use calcium with vitamin D. For example, if you are advised to take vitamin D supplements, you must take them with a full glass of milk.

When should a woman take calcium and vitamin D supplementation?

Women are susceptible to weak bones and need calcium and vitamin D throughout their lives, but during pregnancy, lactation, and at the time of menopause, it is necessary to take these vitamins because the demand for vitamin  D and calcium increases during pregnancy due to consumption by the growing fetus. So, one must take a supplement containing vitamins and calcium throughout pregnancy and during the lactation period.

What could happen if a woman is deficient in vitamin D and calcium during pregnancy?

Due to heavy consumption and demand of calcium and vitamin D during pregnancy, the following complications may occur in the mother as well as in the fetus:

• Severe backache
• Joint pain, especially in the knee joint, wrist joint, and finger joints
• Toothache or tooth breakage
• A lower level of calcium in the mother can lead to weak bones and deformities in the fetus.
• Lower vitamin levels lead to low mood after delivery, and may also contribute to postpartum depression in severe cases.
• Some studies have shown that lower levels of vitamin D lead to breast cancer and depression.

Skin changes in women: (Women’s health)

Women are at high risk of vitamin deficiencies during pregnancy, which can lead to skin changes. Especially the face, skin, and abdomen.

How to prevent these skin changes during pregnancy?

 Good diet and supplements: Women’s health

To prevent the skin changes during pregnancy, diet and supplements should be added throughout the pregnancy. The first three to four months are crucial for the baby’s growth, so the mother should be loaded with vitamins, especially folic acid, to prevent deformities in the baby.

After three months, iron and calcium supplements are necessary to prevent the mother and baby from deficiencies.

Furthermore, the timings of taking the calcium and iron supplements should be well explained to the mother. For example, as iron and calcium hinder each other’s absorption, to prevent this, both of them should be taken at least twelve hours apart.

Maintains hydration during pregnancy: Women’s health

Women who suffer more from nausea and vomiting are more prone to dehydration. Also, severe dehydration affects the growing baby’s health. So, if the mother is not able to take oral fluids, intravenous fluids should be initiated.

Menopausal time and changes in physical and mental health:

Weight management in women:

 Maintaining a healthy weight according to age is very important for females. Women are at risk of gaining weight during pregnancy and after menopause due to hormonal changes.

To maintain an ideal weight, the following tips should be practiced.

• Daily 30-minute walk
• Small healthy meals instead of large meals, avoid junk food, and use fruits and vegetables in your diet.
• Managing stress effectively. Must share your stress and concerns with your loved ones, and do not give importance to unnecessary people around you. Always keep yourself important.
• Proper sleep routine
• Avoid unnecessary tensions and stresses.
• Use effective time management techniques.
• Self-care (give time to yourself, such as for skincare, and mind and physical relaxation.

What are the physical health components in a woman?

The following are the physical components of a woman:

• An ideal Weight according to age
• A normal Blood pressure
• Normal Sugar levels
• Normal menstrual cycle
• Joints and muscular health (no musculoskeletal pains)

Must visit your healthcare provider at least every six months, and take supplements such as calcium and vitamin D at least twice a year to keep your body physically fit.

What are the tips to be physically fit?

Physical exercise:

Most of the women, especially in developing countries, do not give themselves proper time. When the discussion comes to exercise, they think that the work and activities they are performing the whole day are enough for their daily exercise, but this is wrong. Moreover, these types of physical activities give them nothing except fatigue. So, a woman should go for a walk early in the morning or in the evening to keep herself physically fit.

Proper diet:

A woman should eat a diet according to her body’s requirements. A diet should be filled with vitamins, proteins, carbohydrates, and good fats.

Mental and social health of women:

 Besides physical fitness, mental health and social well-being are the most important components in a woman’s life. If a woman is disturbed in any one of the three components, her whole life gets disturbed and imbalanced. Therefore, it is necessary to be fit mentally, physically, and socially.

What are the tips for mental fitness of a woman?

Women play an important role in a family as well as in society. Therefore, a woman must be mentally fit. Mental fitness can be improved by following these tips:

• Listen to her ideas and give her  importance
• Give her respect in the family as well as in society
• Do not overburden her in the form of physical work or financially
• A woman should give time to herself for leisure activities, such as going to a party with her close friends.
• Give proper time to take rest; this will help in balancing hormonal changes, which are responsible for elevating stress.
• Learn to say NO to people
• Learn to protect your dignity and respect in public
• Make a proper schedule to complete your tasks.
• Learn stress management techniques.

So, a woman must take care of her diet, protect her mental health, and engage in activities that have a positive impact on her mental health.