Your 5 Healthy Tips for Women’s Health Month are Here!
1. Fight back against the pains of PMS!
Increased vitamin E, calcium, and magnesium intake has been shown to significantly reduce the pain and bloating associated with PMS. Also, since PMS is associated with low levels of gamma-linolenic acid (GLA), flaxseed, which is high in GLA, can help restore the body’s supply of this vital nutrient that can combat a variety of PMS symptoms, including pain.
2. Increase your iron intake.
Menstruating women should increase their intake of iron to avoid a deficiency of iron caused by their monthly losses of this vital mineral. Soybeans, lentils, and spinach are rich in their iron content. Symptoms of low iron may include tiredness, weakness, dizziness, difficulty concentrating, coldness in the hands and feet, frequent infections, and low tolerance for exercise
3. Your diet can protect you against polycystic ovary syndrome and help you beat breast cancer.
A diet rich in fibre and low in refined carbs can help lower testosterone and insulin levels, manage weight, and greatly improve symptoms associated with PCOS. Beans, lentils and barley are high in fibre. Buckwheat is another excellent source of cancer-fighting fibre. In fact, one cup provides 68% of your daily recommended intake of fibre. Studies have shown that pre-menopausal women eating over 30g of fibre per day enjoyed a 52% lower risk of developing breast cancer than women whose diets supplied 20g of fibre per day less. You can further lower your risk of breast cancer by increasing your intake of strawberries and oranges, which provide outstanding concentrations of antioxidant and anti-inflammatory nutrients, and beets, which have been shown to reduce the growth of tumour cells in breast tissue. Lastly, sea vegetables and green tea have been shown to have protective effects against estrogen-dominant breast cancers.
4. Your diet can help you restore your hormonal balance.
Eat a balanced diet Including lean protein (organic chicken, turkey, tempeh, nuts, omega-3 eggs), healthy fats (olive oil, avocado), and complex carbohydrates (kamut, beans, rye, oats, fruits, vegetables) every three to four hours. This will maintain blood sugar levels and avoid undue stress and hormonal imbalance because of skipped meals.Exercise 20 to 30 minutes at least three times per week to reduce stress and tension and to improve mood. Aerobic exercises such as cycling, walking, or running are best for enhancing mood and reducing pain. Sleep seven and a half to nine hours each night, in a pitch black room, to improve hormonal balance and stress recuperation.
5. The quality of a mother’s breastmilk is linked to the quality of her diet.
Avoid refined sugar and processed foods. Eat fresh vegetables and fruits, whole grains, nuts and seeds. Use cold-pressed, unrefined nut and seed oils such as flax seed or pumpkin seed oil daily. These oils contain the essential fatty acids, omega-6 and omega-3, which are essential for healthy skin and a strong immune system in a developing child. Calcium, magnesium and vitamin D also play an important role in milk production. Calcium is leached from the bones when the diet provides insufficient amounts. Sesame seeds, carrots, brussels sprouts, and turnip greens are great sources of calcium, while almonds are a great source of magnesium. Fatty fish such as salmon or mackerel are packed with vitamin D, which is needed to absorb calcium.