Progressive Women’s Health

A healthy diet and balanced nutrition can help your body in a variety of ways. What you feed your body can have a big impact on your health, whether you want to boost your fertility, improve your mood and energy, or combat stress. Recently, we interviewed Dr. Jennifer Tinder, Women’s health OB/GYN in Indiana. We gained a lot of insight from this conversation. Below are some tips to help you achieve your health and fitness goals by leveraging nutrition.

What are the differences between women and men’s nutritional requirements?

It’s a great question. And it is important to recognize that men and woman have different nutritional needs due to differences in their bodies. Women are more susceptible to anemia, osteoporosis and other nutritional deficiencies due to hormonal changes that occur during menstruation, pregnancy and menopause. Women should include foods high in vitamin D, calcium, iron, and B vitamins in their diets to prevent anemia and maintain good bone health. Due to ageing and childbirth, women tend to lose lean muscle mass more over time. Weight training and/or intense workouts are part of a regular routine. It’s never too early to begin!

How can women who are busy maintain their energy levels throughout the day?

Never skip a meal if you want to maintain your energy. A regular eating schedule can boost your energy and mood. Women should aim to consume around 2,000 calories a day.

Every woman’s nutritional requirements are different, but you generally need 1-2g per kilogram of weight. A woman weighing 130 lbs. For a woman weighing 58kg (130 lbs), this means consuming up to 116g protein per day. The majority of people don’t eat enough to meet their daily nutritional requirements. While it may seem counterintuitive to those who are trying lose weight, it is vital that you build muscle, as it helps burn fat/calories, and maintains normal bone health. You cannot build muscles without protein.

Walking, listening to music or talking with friends can help you reduce stress and anxiety. You can confuse thirst with hunger, so drink plenty of water.

What are your nutritional recommendations for women who are trying to get pregnant?

Women who are considering pregnancy should start taking prenatal vitamins daily. This supplement should contain folic acid to help prevent brain and spinal cord anomalies in fetuses early on. Consult your doctor if you think that additional supplements are needed.

I tell women that they should also avoid caffeine, alcohol and nicotine. It is important to control any medical conditions such as high blood pressure or thyroid problems before and during pregnancy. This can be done by visiting your doctor on a regular basis.

It’s also worth noting that around 40 percent of male fertility issues are caused by alcohol or nicotine. Encourage your partner to avoid these substances and maintain a healthy life style.

Is it possible to improve PMS symptoms by eating a healthy diet?

Yes, in a nutshell. Many women suffer from bloating, cramping and fatigue around menstruation time. You can try these easy nutritional remedies:

• For addressing bloating/backache/cramps: Approximately 7 days before your cycle, reduce your sugar and alcohol intake, and increase your protein intake. You should also target Omega 3 fatty acid (1g), magnesium (200mg), zinc (45mg) as well as Aspirin (81.1mg).
• For headaches: Drink plenty of water and eat foods rich in nitric dioxide, like beets or leafy greens.
• To satisfy cravings: Increase carbohydrate intake by 100-200 calorie
• If you have trouble sleeping, try a glass or two of tart cherry juice, either cold or warm, before going to bed.

Before trying any new supplements, you should always consult your doctor.