It is very important for us women to be healthy, working all day long at home and at work, feeding our babies with our own blood for nine months, and feeding our children with our milk for 2 years. The healthier a woman is, the healthier and happier her children, home environment, work environment and the whole world will be. We know that being healthy requires healthy nutrition and physical activity.
In this month's article, I will tell you about the most common health problems in women and healthy nutrition tips related to these problems.
Anemia: Anemia problem in women in Turkey is the most common vitamin deficiency. Low iron content in vegetables and fruits grown in Turkish lands due to iron mineral deficiency, menstrual bleeding every month, various injuries and accidents, surgeries and unhealthy nutrition are the main causes of anemia.
If we have anemia problem, we must use the vitamin supplement recommended by our doctor. One egg we consume every day is very important for the treatment of anemia. Especially the yolk part of the egg is very important in terms of iron and should be consumed. Since red meat is one of the foods with high iron content, it should be consumed 3-4 times a week. Dark green leafy vegetables and dried fruits should also be consumed in the treatment of anemia.
Obesity: 30% of women have weight problems. The main causes of obesity are sedentary life, consuming more food than the body needs, packaged foods and The increase in the consumption of ready-made foods, excessive consumption of pastries, vitamin deficiencies, hormonal disorders and depression.
In order to lose weight, you must first be examined by an internal medicine and endocrinology doctor. It should be determined whether there is a hormonal disorder or vitamin deficiencies, and if there are any medications prescribed by the doctor, they should be used regularly. Healthy nutrition should be learned and made a habit by getting support from a dietician. Packaged and ready-made foods (biscuits, chocolate, ready-made drinks…) should not be consumed, and baking methods should be used instead of frying. Walking or exercising for 30 minutes a day should not be neglected.
Hair loss. esi:One of the most common problems in women is hair loss. If you have a hair loss problem, you should first be examined by a dermatologist. Medicines and shampoos prescribed by the doctor should be consumed regularly. Since anemia and zinc deficiency will cause hair loss, vitamin supplements and anemia-appropriate nutrition should not be neglected if there is deficiency. Olive oil, almonds, red meat and eggs are the most important foods for hair health and their regular consumption should be emphasized.
Insulin resistance: The main reasons for insulin resistance are a family history of diabetes and being overweight. Homo – IR value above 2.5 indicates insulin resistance. If there is insulin resistance, the medication prescribed by the doctor should be used regularly. To get rid of excess weight, regular exercise should be done and 6 meals a day (3 main + 2-3 snacks) should be eaten. Foods containing sugar and white flour should be avoided.
Vitamin D deficiency: Although Vitamin D deficiency is a vitamin deficiency that has been noticed especially in the last 5 years, it is seen in almost 90% of women. It is very common, especially in winter, in regions where the sun is not visible, and in women working in office environments. Deficiency can be easily detected by blood test and supplements must be used. Depression, weakness and fatigue, predisposition to diabetes and osteoporosis may occur in vitamin D deficiency. Vitamin D is not taken from food, it is secreted from our skin thanks to the sun. For vitamin D, you should go out and sunbathe for 15-20 minutes every day and be careful about consuming milk, eggs and fish.
Bone melting (osteoporosis): Osteoporosis is a major health problem that occurs especially after menopause. However, healthy nutrition from childhood is very important to prevent osteoporosis. For osteoporosis, a bone scan should be performed every 2 years after menopause. To protect against osteoporosis, you should consume 2 glasses of milk and yoghurt a day, consume plenty of dark green leafy vegetables, do regular sports and walking, and sunbathe for 15-20 minutes every day. Consuming too much salt and caffeine (coffee, tea, soda) can also cause bone damage. Care should be taken as it may affect the skin.
Skin health: We should drink 2 liters of water a day for our skin to be healthy and shiny. Plenty of vegetables and salads should be consumed. Consuming 1-2 fish a week is also very important for skin health. Care should be taken to have regular sleeping hours and sleep for 7-8 hours.
Constipation: The main causes of constipation are low water consumption, insufficient consumption of vegetables and fruits, problems in the functioning of thyroid hormones or intestines. It may be due to defects in shape and operation. Make it a habit to drink 2 dried apricots and a glass of warm water every morning when you wake up on an empty stomach. Be careful to consume legumes, lentils, vegetables, fruits, whole wheat bread and bulgur, which have high fiber content. Kefir and yoghurt regulate the functioning of the intestines thanks to their probiotic content. Pears, figs, dried apricots, plums and apples are beneficial for constipation by accelerating the functioning of the intestines.
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