|
Tips for health during child bearing years
If, "on the pill" stock up on food sources of vitamin B6.
Sources of vitamin B6 include chicken, bananas, legumes and
whole grains. Keep vitamins and minerals in balance Don't
experiment with megadoses of supplements
Pregnancy
Increases in calories - Usual increases by 300 kcal/day above
non-pregnant values, with increases of 100 kcal/day in the
first trimester, and 300 kcal/day thereafter. The higher caloric
requirements of pregnancy enable the pregnant woman to achieve
the requisite weight gain associated with normal pregnancy.
Tips
for health during pregnancy
| • |
Maintain
a healthy weight |
| • |
Take
a prenatal supplement |
| • |
Stock
up on sources of folic acid. Food sources of folic acid
include leafy vegetables, navy beans, avocados and oranges.
|
| • |
Drink
plenty of water |
| • |
Maintain
a healthy weight |
| • |
Don't
skimp on calcium |
Menopause
Let's emphasize an important fact: Menopause is not a disease,
it is a normal biological event. Western society has medicalized
menopause. Among the hidden effects of menopause with nutrition
implications are its long-term impacts on bone health, heart
health and breast health. Almost 60 percent of American
women experience sudden feelings of intense heat, flushing
and profuse sweating. In Eastern cultures, where women eat
a lot of soy products that are rich in phytoestrogens, hot
flashes are almost unknown. Vitamin E has been reported
to ease hot flashes, but there are no definitive studies
yet to support this approach.
PMS
PMS is thought to be caused by hormonal swings and results
in a variety of symptoms including mood swings, irritability,
fluid retention and fatigue. Dietary changes that may offer
some relief include cutting back on caffeine and alcohol,
decreasing salt intake and increasing your intake of calcium
and complex carbs. These changes may have some beneficial
effects on fluid retention and on irritability and mood
swings.
Cardiovascular
Disease
Cardiovascular disease, including coronary heart disease
and stroke, is the number one cause of illness and death
in North American women. Certain nutrition related risk
factors stand out as powerful predictors for cardiovascular
disease in women. For example, women with a body mass index
(BMI) greater than 29 are three times more likely to suffer
from nonfatal and fatal coronary heart disease. Other predisposing
factors that have a nutrition basis are hypertension, diabetes
mellitus and increased levels of low-density lipoproteins
(LDL's).
Women
and Essential Fatty Acids
The low fat diet craze has left many women at risk in filling
their dietary needs for healthy and essential fats. As a
result of the misconception that all fats are bad, women
have substituted sugars and carbohydrates for dietary fats.
Low dietary levels of essential fatty acids may lead to
several adverse effects including weight gain, depression,
PMS and premenopasusal discomfort (mood swings, irritability,
water retention, and breast tenderness. The elimination
of these healthy fats may also cause dry skin, lack-luster
hair, and brittle nails.
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Dr. Di Pasquale is a licensed physician in Ontario, Canada, focusing on Nutrition and Sports Medicine, as well as a world class athlete for over twenty years... [more]
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