10 steps of healthy lifestyle habits for women
Juggling job, home, child, chores, running errands and never ending ‘to do lists’ always leaves you in the lurch to relax and rejuvenate? You are not alone. Many women forget themselves amidst family and career.
The nutrient requirement of a lady is as diverse as her busy schedule, subjected to hormonal changes and her metamorphosing physiological demand of puberty, pregnancy, lactation and menopause.
The following 10 steps of smart food choices and healthy lifestyle habits will help women warm up to better health.
1. WEIGHT WATCH: Losing weight is the stepping stone to healthier you. Begin with basic balance of all nutrients and cut calories. Commence the day with a wholesome breakfast with atleast carbs, protein, fruits or veggies, interspersed with small meals and snacks in-between.
Friend fiber by opting for whole grains, legumes, fresh produce that are minimally processed and are a storehouse of vivacity. Slimming down will thin down your risk of heart disease and cancer.
2. GOING LEAN: Lean protein will make you lean. Fish, eggs, chicken and low fat dairy promote growth and sustain muscles. Tofu and soy milk offer phytoestrogen and provide solace from hot flushes and menopausal symptoms. Avoid protein abuse as excess leads to calcium loss.
3. ITENSIFY IRON: Top up iron loss in menstruation to be in top gear. Red meat, Poultry, turkey and vegetarian sources like beans, greens will be better absorbed with vitamin C.
4. BONE UP ON CALCIUM, MAGNESIUM AND VITAMIN D3: These three musketeers work in synergy to build bones in adolescence and stabilize the staggering bone mineral density during menopause.
Prebiotics also boost immunity apart skeleton strengthening. Broccoli, dairy, tofu, sardines, provide calcium. Exceeding requirement is superfluous as calcium in excess harms the heart as the body absorbs calcium in limited amounts.
Greens seeds – sesame, sunflower, pumpkin, flax seeds permit its magnesium to conjugate with calcium.
Sunshine, fatty fish – salmon, shrimp, cod and eggs fetch vitamin D.
5. VITALITY FROM VITAMINS: No one food offers all vitamins. Bone toughening, glowing skin and age defiance, functional epithelium, eyesight sharpening, RBC synthesis, wound healing, integrity of cell membrane, cancer beating, heart strengthening, fat fighting, ticking energy metabolism are all functions of different vitamins derived from different food sources.
B6, B12 and folic acid help RBC, DNA formation and brain function. ACE vitamins are antioxidants that combat stress and reduce inflammation. FOLATE is required for the development of central nervous system, synthesis of DNA, RNA, RBC’s that is very conspicuous for child bearing to prevent birth defects.
To alleviate homocysteine that promotes atherosclerosis and enhanced risk of heart disease is the handiwork of folate, B6 and B12. Greens leafy vegetables, Beans ( Kabuli channa, rajma), peas, eggs, citrus fruits offer abundant folate.
6. OODLES OF OMEGA:
Omega 3 is the indispensable fat to boost brain and beauty. Elevating mood and wooing the heart after menopause are just a few of the several functions of this superstar.
In pregnancy this nutrient diva develops the foetal brain and nerves. Olive and canola oil, fatty fish – Salmon, Tuna, Mackeral, Sardines, peanut butter, avocados bestow omega 3.
7. HEAD FOR HYDRATION:
Avoid drinking calories through fruit juices and colas, loaded with sugar that escalates weight. Alcohol and caffeine are diuretics that also increase calcium loss and osteoporosis risk. Guzzle down litres of plain water to fine-tune body processes.
8. SIEZE SEROTONIN: Sleep is easy to welcome by opting complex carbs like oatmeal, whole grain bread, brown rice and bananas to boost serotonin and lullaby you to sleep.
9. EASE PMS: Fatigue, cramps and bloating are monthly acquaintances. Ease the symptoms of PMS by avoiding salt, sugar, junk food, dairy, caffeine, alcohol, red meats and yolks that cause inflammation. B6, Vitamin E, magnesium, omega 3 relieve PMS symptoms.
10. NO PAIN NO GAIN: Women typically have more fat and lesser muscle in comparison to men. Consistent physical activity with cardio and weights help manage stress, strengthen muscle tone and bones and reduce weight. Exercise coupled with smart food choices will amplify nutrition and health.