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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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Catherine Winter

Catherine is a wordsmith covering lifestyle tips on Lifehack.

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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