Golden guidelines for women health

Kusuma Neela Bolla M.Sc, M.B.ADept. Appiled Nutrition

Life Span Development

Nutrition for Women Women and men share many similar health problems, but women also have their own health issues. Important Nutrients Calories : 1700-2200 kcal/ day Protein : 0.5g/kg wt Carb : 200 g/day Iron : 18mg daily Calcium : 1000 mg daily Vitamin D : 600 IU Fats (Omega 3 fatty acids) Phytoestrogens : 3types of estrogens(1-2 serving/ day)

Women’s health is much influenced by the Female Hormone “Estrogen

Role of Estrogen: Cellular division Maintenance of bone health Heart disease protection Storage and distribution of body fat Responsible for soft & smooth texture of the skin

The Reduction in Estrogen production that results to Reduces in Metabolism Menopause Changes in Energy Levels Memory Increase risk for Heart Disease Decrease In Bone Health Weight Gain, Urinary & Other Complications Fat Shift to Abdomen

For example: women’s waist size measure more than 35”she is more likely to develop heart disease, high blood pressure and diabetes

Causes Use of menstrual control pills Use of birth control pills Overuse of cosmetics Over use of antibiotics Non organic animal products Lack of exercise Obesity Stress

Preventive Nutrition is defined as dietary practices directed towards reducing diseases & promoting health & well being.

Eat Unrefined Carbohydrates instead of refined food Avoid trans fats & saturated fats, include omega 3 & mono

saturated foods Antioxidant rich foods Include hormone-balancing phytoestrogens in diet Avoid or reduce your intake of caffeine. Reduce or eliminate alcohol

Functional foods Omega 3 foods: Flaxseeds, salmon Detoxifying effect: cabbage, tomatoes, pineapple, green &

black tea Hyperglycemia : Fenugreek ß-glucan and phytochemicals: Oats Antibacterial effect: Garlic, Cinnamon Antioxidant effect: β carotene, vitamins – C,D & Iron,

zinc foods Soy based foods

Human soya consumption

Questions about consumption Coronary heart disease (inhibited LDL oxidation Frequency of soya consumption? Osteoporosis (↑sed bone density ,↓sed osteoclast ) Amount of soya consumption? Isoflavone content of soya? Cancer (inhibited initiation, proliferation,angiogenesis Menopause (reduces symptoms)

Objective 

Daily dose

Lowering cholesterol 25 – 50gms of soya protein 

Cancer prevention 

20-40gms of soya protein

Hot flashes (menopausal symptoms)

45 gms of soya flour/ day or 80-160mg of isoflavones 

Osteoporosis, post – menopausal women

40gms of soya protein/day containing 90mg isoflavones for six months hada +ve effect on bone density

Daily amount of Soya Isoflavones studied to prevent a range of diseases

Weight management Increase intake of unrefined foods Increases intake of whole grains Avoid trans fats, saturated fats and use of omega 3 Include fresh fruits and vegetables daily Include functional foods daily Drink plenty of fluids & avoid alcoholic, caffeine

beverages. Dieting: Not to cut food try to Burn fat & calories to

maintain good health & normal weight

A balanced Food pyramid

Be Physically Active

Intentional exercise Walking Running Cycling Swimming

Active lifestyle Take the stairs Walk to work Sit less, move more

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