Everyone is busy today, especially women. Many have to juggle work, home, and family. But when it comes to themselves, they lack attention. With all of this going on in women’s daily lives, it is more important than ever to make sure that women are keeping themselves healthy.
The very first thing that women need to do is to take time out for themselves. Even just a short five minute session of quiet and relaxation will reduce stress. The second thing is diet. Women need to eat regular healthy meals to keep the immune system boosted and their bodies fueled with energy. When a woman is able to focus on staying healthy, work and home life seem not so stressful.
Meeting Your Nutritional Needs
Women have somewhat different nutritional needs than men, and this is especially true for women over 50 or when pregnancy. While many women take daily supplements, in hopes that it will help make up for the nutritional requirements they may be missing in their diet, supplements for women are not intended to be a substitute for the nutrients in food.
The USDA clearly states a woman’s nutritional needs should primarily be met through her diet. Still, supplements may be useful in making up for nutrients a woman might otherwise be lacking. However, before a woman begins a supplement regiment she should educate herself on the facts and then consult her physician or dietitian.
Supporters have long recommended taking daily supplements as insurance against nutrient deficiencies. However, Doctor David Rakel, at the University of Wisconsin, states there are literally hundreds of compounds in foods that work synergistically in the body, and that these nutrients simply cannot be replaced by swallowing a pill. Andrew Shao, Ph.D., with the Council for Responsible Nutrition agrees there are recognized nutritional shortfalls in the diets of many women, notably calcium, magnesium and vitamins C, D and E. However, this doesn’t imply supplements will prevent disease.
In 2006 the National Institute of Health concluded there wasn’t enough empirical data to determine if supplements helped avoid disease. Researchers tracked the health of 77,700 people between the ages of 50 and 70 to compare individuals who took supplements with those who did not. Dr. Emily White, Ph.D., epidemiologist at the Fred Hutchinson Cancer Research Center in Seattle, said taking supplements had absolutely no effect on the participants’ health. However, White did acknowledge that those who ate poor diets did garner some benefit from taking supplements.
So the questions are; what supplements should women be taking, and why?
Vitamin C has been billed as a defense against everything from colds to cancer, and there may be some truth to the claim. As an antioxidant, 1,000 mg. of vitamin C helps boost the immune system to better destroy free radicals, viruses and bacteria.
A vitamin D deficiency has been linked to hypertension, heart disease and some types of cancer, and supplements do seem to help. In a report published in the Annals of Internal Medicine in 2010 research showed a consistently lower risk of heart disease in women who took a 1,000 IUs of vitamin D.
Vitamin E has been taken to help prevent heart disease since it was first discovered by researchers at UC Berkeley in 1922. However, there is little clinical research to show that vitamin E supplements produce any benefit. To the contrary, recent evidence suggests that taking vitamin E supplements may actually be harmful.
Kratom has been shown to help woman who suffer from anxiety, depression, or chronic pain. Using this alternative medicine can help you avoid the pitfalls that come with using prescription drugs. Just be careful about where you buy kratom powder for sale and make sure to buy only high quality plant material. Some unscrupulous vendors will sell you low quality Kratom mixed in with other random ingredients just to increase their volume.
Calcium is very important to women, especially as they age to help prevent obstreperous. The Institute of Medicine recommends women up to age 50 get 1,000 mg. of calcium per day and women over 51 get 1,200 mg. per day.
The daily magnesium guidelines for women are 310 to 320 mg. per day and 350 mg. per day for women who are pregnant or breast feeding.
Pregnant women should be getting a total of 400 micrograms of folic acid a day from all sources.
For women who may not be getting adequate roughage in their diets, a fiber supplement can help with digestion.
As a final word of caution; an article published in the 2007 Journal of the American Medical Association reviewing over 65 studies linked high doses of some vitamin supplements to higher death rates. The lesson here is to not overdo the supplements.