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A Mini-Guide to Vitamins and Supplements for Women

A Mini-Guide to Vitamins and Supplements for Women

Every body is different, and every person will have a different set of nutritional needs.

When it comes to women’s health, we have to pay particular attention to certain vitamins and nutrients, as we tend to lose a significant amount of them when we menstruate: the average woman who gets her period at age 12 or 13 and goes through menopause in her early 50 has 40 years’ worth of mineral loss to make up for. Fun, huh?

The vitamins and minerals listed below are a few that women need to ingest on a regular basis, whether through supplement form, or through a very well-balanced diet. Granted, all nutrients are important for optimal health, but these are the ones that we really need to be diligent about.

Iron

Since the average woman menstruates for at least 30 years, there are going to be a lot of minerals lost with every menstrual period. One of the primary nutrients that leaves the body when blood is lost is iron; something that’s vitally needed for overall well being. Anemia caused by iron deficiency can have some significant effects on one’s health if left unchecked, so it’s seriously important to ensure that enough iron is being absorbed on a daily basis.

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Foods rich in iron include mollusks (clams, oysters, and mussels in particular), kale, pumpkin seeds,

*Note: Iron supplements can wreak havoc on some people’s digestive systems, so it’s good to check with one’s health provider to determine which would be the best option. Remember that folic acid and vitamin C aid in iron absorption, while caffeine prevents proper absorption, so you can take your iron pills with orange or grapefruit juice, but not coffee or tea.

Calcium

Our bones are made of calcium, and women’s bones in particular tend to deteriorate over time, leading to osteoporosis and injuries like broken hips, femurs, knees, and arms. Women who have given birth to several children are particularly at risk for calcium deficiency, as the developing fetus draws nutrients from its mother’s body to form its own, and if an insufficient amount of calcium is absorbed via the mother’s diet, it will be drawn from mama’s bones and organs instead.

Calcium is found in all dairy products, but if you’re lactose intolerant or vegan, you’ll have to go for fortified soy or almond milk instead. Dark leafy greens like kale, chard, and spinach also have calcium in them, as do chick peas, white beans, tahini (sesame seed paste) and almond butter.

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Vitamin A

This goes along with iron when it comes to regulating red blood cell production, and it’s actually the nutrient that allows iron to be incorporated into hemoglobin; the oxygen-carrying component of red blood cells. This vitamin is also important for maintaining eye health, and for keeping your immune system strong. The retinol form of vitamin A is responsible for maintaining the function of cells that make up the linings of your respiratory, urinary, and digestive tracts, so when you don’t get enough of it, you’re at greater risk for issues like ulcers, urinary tract infections, and lung complaints.

Some dietary sources of vitamin A include all orange vegetables (carrots, sweet potato, squash), as well as spinach, kale, eggs, and cod liver oil.

Vitamin D

Vital for bone health, this helps you absorb calcium, and also helps to defend your body against immune disorders and possibly even certain cancers. Vitamin D assists in weight management, and may even reduce the risk of developing Multiple Sclerosis. People who get a significant amount of exposure to natural sunlight tend to have good levels of this nutrient, but if you live in a place that’s often cool, foggy, smoggy, or overcast, you may be lacking in it. Symptoms of vitamin D deficiency can include depression and worsening of symptoms like rheumatoid arthritis and asthma.

There aren’t many natural food sources for D, but salmon, tuna, mackerel, and fortified cereals have decent levels therein.

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Vitamins B6 and B12

These are 2 of the 3 major B vitamins (the third being folate, which follows next), and it’s in our best interest not to let these get too depleted. In addition to assisting with the production of hemoglobin, B6 helps to regulate white blood cell production, and assists in maintaining your glucose levels. When it gets depleted, you can end up depressed, anxious, lethargic, and prone to gastro distress. B12 helps you process fats and carbohydrates, and is also responsible for producing DNA, and for governing your nervous system as well. A deficiency of this nutrient can lead to all kinds of neurological impairments, including nerve damage and dementia.

You’ll find B6 in avocados, spinach, potatoes, and bananas, as well as beef, poultry, and fish. B12 is found in trout, haddock, tuna, and clams, as well as cheese, milk, eggs, and enriched cereals.

Folate (Folic Acid)

As mentioned earlier, this lovely nutrient helps the body to absorb iron properly, but it actually serves other purposes as well: this member of the B vitamin family may be vital in maintaining heart health, and it’s also needed to ensure that one does not develop anemia.

Folate is also incredibly important for pregnant women, or those who are planning to have children—a lack of it can result in birth defects such as spina bifida, or any number of issues relating to lack of brain cell development.

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Dietary sources of folate include dark-leaved greens, citrus fruits, and beans. Many whole grains also have folic acid within them, but the best source of it is actually fortified cereals, breads, and flours.

A daily multivitamin can keep your vitamin levels where they should be, provided that you remember to take it every day! If you have a history of anemia or B12 deficiency (which is common in women who suffer from heavy menstrual bleeding, or have Celiac or Crohn’s diseases), or if you have a family history of osteoporosis, it’s also good to ensure that you eat plenty of the foods that are rich in the nutrients your body may be craving.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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