Exercise & Nutrition
The Importance of Nutrition for Women’s Health
Balanced nutrition and a healthy diet can support your body in many ways. Whether you’re looking to improve your energy and mood, combat stress, or boost fertility, what you fuel your body with can make an impact. To help explain how nutrition can impact your body, we’ve recently interviewed Dr. Jennifer Tinder of Axia Women’s Health OB/GYN of Indiana and gained valuable insight from the conversation. Read on below for tips on how to leverage nutrition to stay healthy and achieve your goals.
Why do women’s nutritional needs differ from those of men?
Great question, and it’s very important to acknowledge that men and women have differing nutritional needs as a result of differences in their bodies. For example, hormonal changes associated with menstruation, childbearing, and menopause mean that women have a higher risk of anemia, osteoporosis, and various nutritional deficiencies. For this reason, it’s important for women to include foods rich in calcium, vitamin D, B vitamins, and iron in their diet to maintain bone health and prevent anemia. Women also tend to lose more lean muscle mass over time due to age and childbearing. Therefore, a regular exercise regimen that includes weight training and/or high-intensity workouts should be a part of your routine. If you’re not doing this now, it’s never too late to start!
How can busy women maintain energy throughout the day?
If you’re trying to maintain energy, the most important advice I can give is to never skip a meal. Regularly scheduled eating times can help with energy levels and boost your mood. The average recommended calorie intake is around 2,000 calories per day for women.
Each woman has unique nutritional needs, but in general you need about 1-2g of protein daily for every kilogram you weigh. For a 130-lb. woman (58kg), that means taking in up to 116g of protein daily. Most people do not eat enough food just to maintain their daily nutritional needs. And, while I know it seems counterintuitive, especially if you are trying to lose weight, building muscle is important as it burns fat/calories and helps maintain normal bone health. You cannot build muscle without protein.
Stress and anxiety are also big energy zappers, so to lower stress levels, try walking, listening to music, or talking to friends. It’s also easy to confuse hunger and fatigue with thirst, so make sure you are drinking plenty of water.
What nutritional tips do you recommend for women trying to conceive?
Any woman considering pregnancy should begin taking a prenatal vitamin daily, and should ensure this supplement contains folic acid, which helps prevent fetal brain and spinal cord abnormalities early in pregnancy. Additional supplements might be recommended, depending on your situation, so it’s always wise to consult with your physician.
I also tell women to avoid alcohol, caffeine, and nicotine. If you have medical problems such as diabetes, high blood pressure, or thyroid disease, then it is essential to keep these under control prior to and during pregnancy to have the best outcomes. You can see your doctor regularly to help you with this.
Finally, it’s worth noting that about 40 percent of fertility problems are on the male’s side, so encourage your partner to also avoid alcohol and nicotine, and to maintain a healthy lifestyle.
Can proper nutrition improve my PMS symptoms?
In short, yes. Because hormones fluctuate around the time of the menstrual cycle, many women experience bloating, cramping, fatigue, and mood swings. Some easy nutritional remedies include:
- For addressing bloating/backache/cramps: Approximately 7 days before your cycle, reduce your sugar and alcohol intake, and increase your protein intake. Also target the following: Omega 3 fatty acids (1g), Magnesium (200mg), Zinc (45mg) and Aspirin (81mg).
- For headache: Hydrate well, and eat foods high in nitric oxide, such as beets and leafy greens
- For cravings: Increase your intake by 100-200 calories with carbs
- For sleep disturbances: Try a glass of cold, tart cherry juice before bed, or Melatonin
Of course, be sure to check with your doctor regarding any new supplements before trying them on your own.
Author: Jennifer Tinder, MD, physician with OB/GYN of Indiana – Indianapolis North
To schedule a consult with Dr. Tinder or one of her teammates at the Indianapolis North location, schedule online or call (317) 415-1000
Have you had a heart-to-heart with your Axia Women's Health provider? 💜 No matter your age or how fit you feel, having a conversation about your risk factors for cardiovascular disease is important for all women. Heart disease remains the leading cause of death or women in the US. But, with proper knowledge and prevention techniques you can help lower your risk. Let's start the conversation!
#hearthealthmonth #hearthealth #goredforwomen
For women who are just beginning to feel the effects of the change of life, menopause can be mystifying, but it doesn’t have to be. Menopause expert, Dr. Joann Richichi with Axia Women's Health, offers advice in an interview with Better Nutrition.
#menopausesupport #hormonesupport #hormonalhealth #hotflashes #aging #fiftyplus #perimenopause #menopause #over50 #50andfabulous
Despite increased awareness around heart disease, research shows only half of women recognize heart disease as the number one killer of women. Fortunately, it's also highly preventable. ❤️When it comes to heart health, there are four numbers every woman should know. Knowing these numbers can help you determine your risk and to work with your provider to take action! 💪🏻
#hearthealth #knowyournumbers #goredforwomen #womenhearthealth #hearthealthmonth❤️
Mark your calendar! In honor of National Diabetes Month, Stephanie Klein, a Registered Dietitian, with our friends at @simplex_health will be joining us for an IG Live on Tuesday, Nov 16 at 12 pm ET to discuss gestational diabetes.
We'll be covering everything from risk factors, tips on how to manage gestational diabetes, and other helpful nutrition advice. Tune in live for our Q&A or shoot us a DM/comment below with a question you'd like to see addressed during the live.
#IGLive #DiabetesMonth #GestationalDiabetes #Nutrition #pregnancynutrition
Gestational diabetes (a form of high blood sugar during pregnancy) affects up to 14% of pregnant women in the US each year. Left untreated, it can pose serious complications for both mother and baby. Read on for Jamie’s story of managing gestational diabetes through the help of her Axia Women’s Health care team and our partner @simplex_health
Photo credit: Jamie S. and her son A.J. born September 4, 2021
“I was caught off guard when I first learned I had gestational diabetes. I felt healthy and was focused on eating well. I didn’t sense that anything was off. Fortunately, my OB/GYN Dr. Cynthia Alessio (Axia's Women's Health Associates of Bucks County) caught it early through a screening test at 24 weeks.
Dr. Alessio enrolled me in a nutrition program with Simplex Health where I learned what to eat and how to monitor my sugars. The best part of the program was the ease with which I could contact my nutrition consultant. She was so easy to work with, and made it clear that if I ever needed her, she was only a text or call away. When juggling many different doctor's appointments, this convenience and flexibility was so helpful.
For other women facing a gestational diabetes diagnosis, I think the best thing you can do is find and stick to a diet regimen early. Pregnancy is temporary, but gestational diabetes could have lifelong effects if you don’t treat it early.”
Visit link in bio and click "Gestational Diabetes Resources" for more info on our personalized nutrition program.
#myaxiajourney #gestationaldiabetes
The answer is….true. Research shows a drop in a woman's estrogen after menopause may contribute to higher amounts of low-density lipoprotein (LDL), the "bad" cholesterol. High cholesterol is one of the leading risk factors of heart disease. High cholesterol usually has no symptoms. Fortunately, a simple blood test can screen for high cholesterol and can help you stay in control of your health!
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.#cholesterolawareness #cholesteroleducationmonth #knowyournumbers❤️ #hearthealth #heartdisease
Being pregnant during the summer months can be rough! 😩Your body temperature is already elevated, and the summer heat can make things even more uncomfortable.
We asked one of our OB/GYNs and mama-to-be Dr. Jessica Arendal to share her summer pregnancy tips with us. 🌞
For Dr. Arendal's full list of tips, visit link in bio and click "Summer Pregnancy Survival Guide."
#summerpregnancy #summerpregnancyproblems #pregnancyhacks #nutrition #healthysummerfoods #AskAxia
🗣Let's talk about preeclampsia, in honor of #WorldPreeclampsiaDay.
〰Preeclampsia is a potentially serious pregnancy complication characterized by high blood pressure and protein in the urine, usually in the third trimester. It is relatively common, affecting ~3-4% of pregnancies, which doesn’t initially sound like a lot, but when you consider the amount of pregnancies worldwide, the numbers add up.
〰The best way to prevent preeclampsia is to start your pregnancy healthy through regular exercise, healthy eating, obtaining a normal weight prior to pregnancy, keeping up with preexisting medical conditions, and taking care of your overall well-being.
〰If you have questions, your Axia Women's Health provider is available to discuss potential risk-factors, warning signs, and tips for prevention.
Visit link in bio and click "Preeclampsia Awareness" to learn more!
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