Women’s health

There is no scientific affirmation that dietary supplements or large amounts of vitamins and minerals can prevent or treat health problems or slow the aging process. Of course, there are a lot of people who due to their busy and intensive lifestyle do not consume a balanced diet or a variety of foods. In this case daily multivitamin tablets can be beneficial. People who follow well-balanced diet with a variety of foods provide their bodies with all the necessary nutrients.
Nowadays there are plenty of dietary supplements available. Ideally, it would be clear what types of supplements improve health and it would be easy to identify safe and effective products. But unfortunately the information about dietary supplements is often confusing or inexact.

What are dietary supplements?

The main mission of dietary supplement (also known as food supplement) is providing nutrients, vitamins, minerals, fatty acids or amino acids that you miss or don’t consume in required quantity in your diet.
In the United States, the Dietary Supplement Health and Education Act of 1994 gives the following definition of the dietary supplement – it is a product that is intended to supplement the diet and bears or contains one or more of the following dietary ingredients: vitamins,  minerals,  herbs or other botanical (excluding tobacco), amino acids, a dietary substance for use by people to supplement the diet by increasing the total dietary intake, or a concentrate, metabolite, constituent, extract, or combination of any of the abovementioned. The main requirement for dietary supplement is intending for ingestion in pills, capsules, tablets, powder or liquid form. In any case it should not be represented for use as a conventional food or as the sole item of a meal or diet; labeled as a “dietary supplement”.
Today there are majority of dietary or nutritional supplements. As for vitamin and mineral supplements they are types of dietary ones. Such supplements include micronutrients intended to help smoothly body functioning.
Dietary supplements with a medicinal purpose are herbal supplements. Their main object is supporting a specific area of the body’s health, such as the liver, bones or skin.

What are the health benefits of vitamin and mineral supplements?

Vitamins and minerals are micronutrients that in a unique way help the body to function properly. For example, vitamin A supports vision and bone growth. Vitamin E improves and strengthens the immune system. Deficiency of vitamins and minerals may lead to body’s inability to protect and heal itself.
Due to the Harvard School of Public Health, “consuming several vitamins above the minimum daily requirement helps preventing heart disease, cancer, osteoporosis, and other chromic diseases”. Nevertheless, taking vitamins does not make up for an unhealthy diet, and vitamins wouldn’t replace the loss of all the necessary nutrients from fresh fruits, vegetables and whole grains. However, you may provide your organism with the multivitamin and mineral supplement as addition safeguard.

Vitamin Supplements

Micronutrients that the body needed for growth, digestion and nerve function; metabolism of carbohydrates, fats, and proteins into energy; and cellular repair are entirely provided by vitamin supplements.  Various food sources provide different vitamins, and healthy diet should offer you all of them. A vitamin supplement can help you make up for those underrepresented in your diet.
Vitamin A supports the immune system, bone growth, vision, cell division. It is contained in liver (including cod liver oil), dairy, meat. Vitamin B6 supports protein and red blood cell metabolism. Great sources of Vitamin B6 are grains, legumes, liver, bananas.  Vitamin C is an antioxidant, supports connective tissue, nervous tissue, mitochondria. Products rich in vitamin C are citrus fruits, green veggies. Vitamin D supports normal levels of calcium and phosphorus. It is contained in cod liver oil, fish, fortified dairy products, eggs, sun exposure. Vitamin E is an antioxidant which supports the immune system and is contained in vegetables oils, nuts, grains.
With the help of minerals the body creates new cells and enzymes, distributes fluids, controls nerve impulses, brings oxygen and takes away carbon dioxide from cells. Mineral supplements provide micronutrients found extensively in bone and teeth.
Such mineral as calcium supports bone, teeth, blood, body fluid, muscle and blood vessel contraction, hormone and enzyme secretion. Products rich in calcium are dairy, green veggies, sesame seeds, almonds. Oysters, nuts, legumes and grains are included in copper, which supports normal growth, bone growth, sugar metabolism, and proper enzyme function. Iron is a metal that supports the transfer of oxygen and cell growth. It is contained in meat, fish, leafy green vegetables, molasses. Magnesium supports muscles, nerve, heart, immune system, bones, blood pressure, energy metabolism, blood sugar levels, and protein synthesis. Nuts, seeds, grains, vegetables are rich in magnesium. Oysters, meat and seafood are contained in zinc, which supports enzyme production, wound healing, sense of taste and smell and normal growth.

Herbal Supplements

Herbal Supplements are known as the oldest humanity’s health care tools. Also known as botanicals, they are the basis of many modern medicines. In ancient times primitive civilizations relied on herbs for healing, as do contemporary cultures throughout the world. The situation is similar nowadays. It has been estimated that 80% of the world’s population keep to traditional therapies, a major part of which are derived from plants. 
Herbal supplements differ from vitamin and mineral supplements due to their medicinal value. Herbs are contained in fresh or dried products that are extracts (or tinctures), tablets, capsules, powders, teas, roots or leaves. They are a group of chemicals or a single chemical that has been isolated from a botanical. Herbal supplements used for maintaining or improving health in a specific area of the body or organ systems.

Sodium is a component of salt or sodium chloride. Sodium has some positive sides: it regulates fluid balance in your body and helps proper functioning of your muscles and nerves. That’s why some sodium is necessary to good health. But as with other aspects of the American diet, we tend to overdo a good thing. Day norm of sodium for adults is 500 to 1000 mgs; 1,100 to 3,300 mgs is still considered safe. This is equal to the amount of sodium in approximately one-half to one and a half teaspoons of table salt. Nevertheless, the average American consumes 2,500 to 5,000 mgs of sodium per day – up to ten times the amount needed.
Remember: your health is in your hands. You may decrease the risk of high blood pressure, and consequently the likelihood of heart disease, kidney disease and stroke by reducing your sodium intake. The best way of reducing sodium in your diet is cooking from scratch, substituting spices for salt in recipes. Try to buy vegetables fresh, plain frozen, or canned “with no salt added”.
 Eat more fresh poultry, fish, and lean meats rather than canned or processed ones. Try to exclude salt from your ration; cook rice, pasta, and hot cereals without salt. Cut back on foods which usually have added salt such as instant or flavored rice, pasta, and cereal mixes. Rinse canned foods, such as tuna, to remove some sodium.
Try to cut back on food with high sodium. They are frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings.  When cooking, taste your food before automatically adding salt.

Iron is one of the most important elements that everyone – especially children, teenage girls and women of childbearing age needs. Women under age 50 are recommended 18 mg daily iron intake, for women over 50 – 8 mg. To improve bone mineral density in healthy women during menopausal period, iron intake of 20 mg should be combined with 800-1200 mg calcium per day.

Why is iron important for women? Each month during menstruation women lose on average 15 to 20 milligrams of iron, that’s why they need more of this mineral to recover its loss. If you suffer from headaches and fatigue you should increase iron intake as these are symptoms of iron deficiency anemia.                                                                  
After menopause, body iron generally increases. Women older than 50 years of age must be carefully examined by a physician, because iron deficiency may indicate blood loss from another source.
Liver, kidneys, red meat, poultry, eggs, peas, legumes, dried fruits and dark, green leafy vegetables are great sources of iron. For example, a cup of cooked spinach contains 6.4 mg; three ounces of cooked chicken liver contains 7.2 mg of iron. During pregnancy you’ll be probably recommended iron supplements by your doctor. In that case iron supplements intake should start at 30 mg per day.
Otherwise, there are some warnings concerning the use of iron supplements. Firstly, don’t take iron supplements or vitamins with iron unless your health care professional recommends it. During postmenopausal iron intake must be carefully controlled as too much iron could lead to heart disease.

Your caloric consumption can be increased to 2000-2200 calories a day. This quantity accounts for the amount consumed by your breastfeeding baby. Don’t forget about protein and calcium, which are in higher demand during lactation. Drink healthy fluids, including pure water, milk, fruit juices, vegetable juices and soups. Unless your physician tells you otherwise, take prenatal vitamin supplements, which are still helpful during breastfeeding.
There are a lot of products your baby develops an allergic reaction on. In this case, you should adjust what you’re eating. Common food allergens include: cow’s milk, eggs, wheat, fish  citrus.
For a cow’s milk allergy, meet your calcium needs through other high calcium foods, such as: kale, broccoli, watercress, salmon, turnip greens, almonds, and sardines.

Tags: special+dietary, nutrition, special+dietary+breastfeeding

Pregnancy is the most wonderful and at the same time serious and responsible period any woman passes. During pregnancy your nutrition should consist only of natural products. Optimum nutrition is a vital component of prenatal care.
We used to think that woman, waiting for a child, must “eat for two”.  But of course, if you are pregnant, it doesn’t mean throwing dietary caution to the winds! For instance, there is no need to double your portion sizes.
Read the next restrictions and try to follow them. Remember, all decisions concerning your diet you make at this time will influence on you and your baby.
First of all give up smoking if you do. The same is for alcohol. No amount is safe for the baby.
Try to cut down on caffeine, which interferes with iron absorption. Drink no more than 1-2 cups a day of caffeinated drinks. It will be better for you to drink herbal tea, or decaf coffee or tea. Drink plenty of fluids and eat fiber to prevent constipation.
It is important to reduce sugar and salt consumption. If you are inclined to surplus weight, follow the prenatal supplement program outlined by your doctor.
Majority of pregnant women carry toxicosis during pregnancy. To prevent morning sickness and heartburn it is much better to eat smaller, more frequent meals rather than a few large ones.

Tags: special+dietary, nutrition, special+dietary+pregnancy

For up to a decade prior to menopause, your reproductive system prepares to retire, and your body produces less estrogen. This time frame, known as perimenopause, can bring on a host of gradual symptoms, including drier skin, wrinkles, fatigue, sleep disturbances, moodiness—and weight gain, even if you’re eating the same foods as always. As you age, your body does not need as many calories. To maintain the same weight, you will have to adjust what you eat.
On the other hand, thinner women would do well to put on a little extra weight at menopause, because:
- estrogen is produced in the body’s fat cells, and some can continue to be produced after menopause;
- weight can protect an older woman from dehydration or calorie loss during illness;
- fat can be protective in emergency situations.
To transform potential hot flashes into power surges, focus on eating especially well as you enter your menopausal years. Some key changes to make now:
- Reduce dietary fat. No more than 30% of total calories. In addition to helping you maintain a healthy weight, less dietary fat lowers your risk of heart disease, the first cause of death among women. Keep the good fats, however. Evening primrose oil, an essential fatty acid mentioned above, has anti-inflammatory properties, and may be useful in alleviating hot flashes.
- Increase phytoestrogens. These plant-based compounds enhance cardiovascular health by lowering blood cholesterol. Examples of soy-based phytoestrogens include tofu, soy nuts, soy milk, and soybeans. Other forms of phytoestrogens are found in whole-grain cereals, nuts, berries, peas, beans, sunflower seeds, red clover, and bean sprouts.
- Boost calcium intake. See next section for details.
- Consume less red meat and soft drinks. These leach calcium from your bones and add unnecessary fat and empty calories to your diet.
- Use vitamins and minerals to enhance food absorption. For example, Vitamin D helps you absorb calcium and form strong bones. Zinc helps maintain pliancy in your genital tract, while magnesium helps prevent mood swings and insomnia. Magnesium also boosts blood calcium levels.
- Maintain a balanced diet. As you grow older, you may find that your appetite decreases and your stomach cannot hold as much as before. Try eating smaller amounts several times a day to assure that you get sufficient nutrition. If necessary, add a liquid supplement between meals.

Healthy diet will probably require some changes in your lifestyle. So, be ready to follow the rules and renounce from some deliciousnesses which you could allow yourself before.
For good health and healthy aging you should make some changes to your diet and ration. Making these changes can be exactly what you need. To feel yourself in a good mood and good health you need to change your diet, especially in case of diseases and conditions, which include allergies or family history.
If you decide to follow the diet you should consult with a specialist. In any case the doctor will prescribe a modified diet, including special exercises suited to your condition. In some cases, such diet therapy is nothing more than a good, nutritious diet balanced in carbohydrates, proteins and fats, or one that requires frequent minimeals. Fortunately, most special diets don’t differ from traditional eating plans and can be tasty and easy to follow as well as ordinary meals.

Tags: Special+dietary, Nutrition

Ask yourself what is the main in your life? Yeah, you are quite right – it is your health. Whatever you do – bring up your children, care for your parents or simply being a friend and companion to others in your life, you can do that only if feel yourself healthy and energetic. That’s why the best way you can take care of yourself is eating well.
Following a healthy diet is sometimes easier said than done. Unfortunately, taking time to buy ingredients for preparing a healthy meal is often the last in the list. You eat less healthy foods because it is easier to prepare. Probably, you are balancing between family and work or school a hundred things at once. Nevertheless you should be aware of the fact that it isn’t so hard to make simple changes for improving your diet.
Following a healthy diet reduces the risk of being overweight or obese. These disorders may cause a lot of serious conditions, including:
- stroke,
- arthritis,
- heart disease,
- type 2 diabetes,
- high blood pressure,
- gallbladder disease,
- sleep apnea
- osteoarthritis,
- some cancers.

What should we do when there is no time for eating?

Everyday work demands, family and community needs may prevent people from cooking healthy meals. This is true for such category of people as overachievers, frequent travelers, workaholics and a host of other people trying to beat the clock. Due to permanent lack of time such people eat high in fat, sugar, sodium, or calories food, which is low in essential nutrients.
To solve this problem there is no necessary to find more time, you just need to improve your schedule. Instead of visiting fast-food or vending machine options it is better going to the grocery store, where you are offered a great variety of already prepared salads, sandwiches, and meats, pre-washed and cut fruits and vegetables, canned soups, low-calorie and low-fat frozen meals, yogurt, string cheese, and cereals.
It is easier to create a healthy diet when you’re balancing multiple commitments than you think. Eating well must become your habit. Since you began eating healthy, it will actually be simpler to take the steps you know will help you feel terrific than to reach for junk food that plummets your energy.
If you are too busy to find time for healthy meals, we offer you some for fabulous nutrition in no time. For example, when you’re food shopping select a cereal with at least 7 grams of fiber per serving. It is well-known that fiber cancels out calories. Fiber is considered a cancer fighter.
Try to use such whole grains as whole wheat bread, whole wheat pasta, whole grain cereals. Eating whole grains you will decrease empty calories, boost fiber and feel fuller from the nutrients.
Before each dinner eat fresh berries. Raspberries, strawberries, or blackberries will not only improve your appetite. Eating them you are ingesting fiber, antioxidants, and ellagic acid, which is known as a colon cancer fighter. Blueberries are antioxidant stars; they can slow down your aging clock. Toss them on your cereal for a power-packed breakfast.
Fruit and nuts are great source of protein which provide an anti-oxidant protection that also gives you sustained energy release.
Use as much calcium as you can. Orange juice reach in calcium helps ward off PMS, high blood pressure and osteoporosis.
Eat carrot sticks with a cube of cheese or dip, which will aid in absorption of those cancer-fighting carotenoids.
Salmon is considered to be a “good” fat. Salmon consumption may prevent severe menstrual cramps, depression, macular degeneration, fatal heart attacks, and possibly even breast cancer.
One of the most serious aspects is water. Fatigue, poor concentration and headaches are signs of mild dehydration. Most of us are dehydrated and don’t even know it. Always try to keep bottled water at your workplace and filtered or bottled water at home. You should drink at least eight glasses a day.
Drinking cocoa before going to bed can keep blood platelets from clotting, which may prevent heart attacks. Plus, the milk in hot cocoa loves your bones! Cocoa has more antioxidant power than tea, but if you are caffeine-sensitive or simply don’t like cocoa be sure to take your calcium supplement instead.

Mix up your choices within each food group

Focus on fruits. Try to eat as much as you can – whether fresh, frozen, canned or dried – rather than fruit juice for most of your fruit choices. For a 2,000 calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).

Vary your veggies. You should eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas and lentils.

Eat calcium-rich foods. Get 3 cups of low-fat or fat-free milk – or an equivalent amount of low-fat yogurt and/or low-fat cheese (1 1/2 ounces of cheese equals one cup of milk) – every day. For kids aged 2 to 8, it’s 2 cups of milk. If you don’t like milk or simply can’t drink it, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Try to use whole grains. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta..
Increase protein consumption. Choose lean meats and poultry which you can bake , broil or grill. And vary your ration with protein – fish, beans, peas, nuts and seeds.

It is necessary to know the limits on fats, salt and sugars. Try to chose and prepare foods and beverages with a little salt (sodium) and sugars.