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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 January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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