Womens Health - Choosing to nourish your body through food & nutrition

We know being a great mother, partner, sister, daughter, employee, business woman… down right superwoman can be a massive juggling act!
This can often lead to women putting their own health on the backburner. Juggling this with common pressures in today's society to be a certain shape or size can lead to a cascade of restrictive diets, poor relationship with food and body image, stress, burnout and nutrient deficiencies.
Women are unique, our bodies and hormones are constantly changing throughout life and so do our nutritional needs. 

Eating a healthful, balanced diet is so important for boosting your mood, energy levels, preventing chronic health conditions and nourishing our bodies, hormones and minds with the right nutrients across the lifespan.
Our dietitians will chat through a few common nutrition issues women may face across their lifetime, from childhood to older age. We hope this encourages you to check in with yourself or one of your favourite women in your life!

Iron

Iron is a key mineral found in a range of foods and is essential in the body to carry oxygen in blood. Women of childbearing age have more than double the iron requirements of men. This is because women lose iron stores during menstruation each month. Iron deficiency is one of the most common nutrient deficiencies in women, this can lead to anaemia and symptoms such as feeling tired, light headed, low energy levels and breathless.

Dietary sources of iron include: red meat, chicken and fish, fortified cereals, legumes, nuts, and leafy green vegetables. People who follow a vegetarian / vegan diet often require extra attention to this nutrient. Check your iron needs here. 

Macronutrients (Carbs, fats and protein)

We also need a balance of all of our macronutrients including carbs, fats and proteins to provide our bodies with essential nutrients and enough calories (or fuel). Carbohydrates are our energy foods broken down and utilised as fuel by the brain and muscles. Choosing the right portion and quality is key.

Protein provides the building blocks for cells, muscles and tissues in the body and is essential for the growth and repair of muscles.

Dietary fats are needed to help absorb certain vitamins and produce hormones. The amount and balance you need will depend on your lifestyle, activity levels, health and performance goals. Signs that women may not be getting enough include weight loss, constant low energy levels, fatigue, poor recovery from exercise / training, frequent illness (e.g colds and flus), feeling cold often and loss of your menstrual cycle. Underfueling our bodies can have detrimental effects on your body in the long term… so make sure to check in with your doctor or dietitian if you notice these signs.

Pregnancy and Breastfeeding 

During pregnancy and breastfeeding a woman’s needs for various nutrients increase to support the development of her baby. Eating a healthy balanced diet during pregnancy is essential to support Mum and Bubs nutrition needs.
Special attention should be given to particular nutrients: calcium, iron, zinc, folate, iodine and vitamin D. In particular nutrients like folate and iodine are important for a baby's nervous system and brain development.
A folate supplement is recommended 2 months prior to conception and the first 3 months of pregnancy to help prevent neural tube defects - make sure to check in with a health professional regarding prenatal and pregnancy multivitamins you may require. Some useful resources for further reading: 

- Food and Nutrition in Pregnancy (Royal Womens Hospital)

- Eat for Health Guidelines for Pregnancy and Lactation

When a woman is breastfeeding her nutrition needs increase to support the production of breast milk. Nutrients such as protein, calcium, iron, vitamins and fluids are particularly important and it is best to consume a variety of foods from the core food groups. See Australian Guide to Healthy Eating recommendations.

Menopause

Women going through menopause experience various changes to hormones, fat distribution and lipid metabolism that can impact on their health and nutrient needs. Oestrogen is the key female sex hormone that declines when women experience menopause.

In the body Oestrogen not only impacts on the reproductive system - it also plays a protective role in heart and bone health. This is why post menopause, a woman’s risk for osteoporosis and cardiovasular conditions increases.
If you are a woman over the age of 45 it is recommended you have a heart health check with your GP. To understand more about your risk head to the Heart Foundation Website. 

Calcium and Bone Health 

Calcium is a dietary mineral essential for strong healthy bones. A woman's calcium needs increase at various stages of her life. This is highest as teenagers 12-18 years old and then peaks again for women aged 51 years and older. 

Our main dietary sources of calcium include dairy products (milk, yoghurts and cheese), fish with soft bones (such as tinned salmon or sardines), calcium fortified plant milks and calcium set tofu. Lower amounts of calcium can be found in almonds, green leafy veggies and broccoli. This is one nutrient we notice many of our clients do not realise they are lacking! 

Learn what is a serve of dairy & alternatives here

Ready to take the step to improve your nutrition? 

An Accredited Practicing Dietitian can provide you with guidance on your nutritional needs based on your unique lifestyle, lifestage, health status and specific goals. We can also provide realistic and practical advice on how to nourish your body, free of restriction and deprivation and make healthier choices easier and more sustainable for you!