HEALTH AND NUTRITION FOR WOMEN

WOMAN, THE BACK BONE OF A FAMILY:

Women are the backbones of families. The normal status and the welfare of a

family depends on the different roles played by the woman in that family.  In many houses, they are not given due care in spite of their vigorous house hold activities. They are bound to look after the entire family members.  It is their duty to treat the gusts or relatives who often come to their houses.  Sometimes they are not able to get adequate nutritive food materials, because they are primarily concerned with others.  Consequently they tend to lapse regular nutritive feeding style.  So, it is their duty to look after themselves properly towards a healthy and comfortable life.  Here are few tips to maintain their health.

 

Morning Breakfast:  

Healthy Morning breakfast is compulsory for everybody to lead a healthy life.  Some women are found avoiding morning breakfast with the idea that it is good for reducing weight.  Actually it is dangerous to avoid morning food and it may lead to severe consequences.  Whether one is old or young, you should keep the policy of having healthy nutritive food items in the morning.  It is always better to include 25 grams of germinating grains, (possibly green grams) a cup of fruit juice, one half-boiled egg, a cup of milk and any other limited amount of carbohydrate-contented food-stuffs such as dossai, idli, or upma.  It is better to avoid nil-fiber contented food items such as parrota and include bran-contented food items. If they are unable to consume at the same time, they need to consume them at regular intervals. 

How to eliminate back pain:  

Many women seriously suffer from severe back pains.  Sometimes they may

suffer from sleeplessness also and it may make them unfit to discharge their regular routine work.  They also feel tired and hesitant to get up early in the morning.  To up-root it, they have to do regular stretching exercisers and brisk-walking or skipping. You are expected to do the above exercises for a minimum period of 15 minutes till you get a good deal of sweating.  It is better to do these exercises in the early morning.  Don’t start hard exercises at the same time.  If you are well trained with systematic Yoga exercises, there is no harm in doing it.  Initially, you may be exhausted quickly and in due course of time, you won’t be exhausted. Regular exercises will strengthen your heart muscles and lungs and it will make room for free blood circulation with increased amount of  oxygen.  Do simple exercises briskly and make your circulation fast.

Value of calcium:  

After the age of 30, Your bones tend to become weak and less dense.  In this time you have to give much importance for the adequate supply of calcium.  Hence it is better to add calcium rich foods such as milk, green vegetables, soya beans, etc.  Your body is in need of 200 mille grams of calcium daily.

Value of Iron:  

Some women are subjected to anemic condition and experience tiredness, headache, giddiness, and fainting also.  It may lead to loss of hair and even teeth-decay.  These are all the symptoms of iron deficiency.  In consultation with your doctor, you can take iron tonics or tablets.  To compensate the iron deficiency, you can take iron rich food stuffs such as bitter guards, murrunga leaves or drum sticks and other leafy vegetables. 

Vitamin c and folic acids: 

Vitamin c is very important to increase your immune power.  Daily you are in need of 90 mille grams of vitamin c. In the same way Folic acids are very essential for your healthy life.  To avail folic acids, it is better to include bran-contented food stuffs, carrot juice or orange juice. 

Conclusion

Regular exercises and regular intake of nutritive balance diet controls your body weight and make you free from diseases and it will make you fit to undertake any sorts of challenging carriers efficiently. It improves your appearances and you will be happy.