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Thursday, 08 March 2018
To celebrate International Women’s Day, Sona Nutrition has compiled some useful tips for women to help optimise their health and wellbeing. Studies have shown if women look after core elements of their health at crucial times in their 20’s and 30’s, it will lead to better health and wellness in later life. This is even more critical for women as they prepare to have children and in the years after their children are born.
By making a few small changes or additions to a daily routine, it can improve a woman’s overall health greatly.
Being mindful of key things like body weight, family health history, allergies and intolerances is crucial. General personal health education can lead to better choices when it comes to a health routine. If there’s a history of heart or brain related illness in the family, often lifestyle and diet can help towards preventing the onset of these conditions in later life. Taking a daily multivitamin, like Sona MultiPlus, along with Omega 3 and B complex vitamins, provides women with additional dietary support, ensuring their systems are working to maximum effect.
It is recommended individuals do at least 150 minutes of moderate aerobic exercise a week to maintain a healthy lifestyle. Regular exercise is proven to boost happiness levels, stave off diseases like heart disease, diabetes and arthritis and controls body mass which results in a healthier, happier life. When women do not regularly exercise, they are far more likely to suffer from diseases like Osteoporosis which is preventable if small actions like regular exercise and a healthy diet are adhered to. In addition, boosting the diet with vitamins and supplements such as Calcium, Vitamin D and Magnesium in earlier life can help prevent the on-set of diseases like Osteoporosis in later life.
A healthy mind
Ireland has the highest rate of depression among pregnant women in the OECD according to a study from Trinity College*. Mental health is now a frontline issue for men and women in Ireland. Ensuring mental health is treated with the same importance as physical health is crucial in promoting overall health and wellbeing. Some small steps can be taken to improve overall mood and happiness.
Minimising time on social media and socialising face to face with people is proven to lift the mood. Exercising regularly releases endorphins which act as the ‘happy hormone’ within the body. Practising mindfulness or yoga regularly gives the mind a chance to slow down and destress.
New studies have shown that good gut health also leads to a happier life. Taking a good probiotic, like Sona AcidoPhilus Complete, can help regulate the bacteria in the stomach thus resulting in improved overall bodily function.
You are what you eat
Although education on what constitutes as a well-balanced diet is improving, Irish people still have a way to go in eating the right foods. This is even more crucial for women of child bearing age as they tend to lack certain vitamins and minerals at an important time in their lives. Iron is extremely important for women to take regularly.
The recommended daily allowance (RDA) is 14mg compared to 10mg per day for men. However, recent research has shown that Irish women in this age group are not getting enough iron. The iron in red meat can be absorbed up to seven times more easily than iron in fruit, vegetables, nuts and cereals.*
Meat is also important because, when eaten at the same meal, it can help to increase the absorption of fruit, vegetables, nuts and cereals. Vitamin C also helps to promote the absorption of iron from these foods.
Eating a wide variety of healthy foods, and building occasional treats into a menu limits the levels of saturated fats in the body which is one of the main causes of heart related diseases and stroke which is common in Irish women. The Mediterranean Diet is proven to reduce the onset of cardiovascular disease. This consists of a mixture of oily fish, lots of vegetables and the use of olive oil on a daily basis.
All Sona products are widely available in pharmacies and selected health shops nationwide.