Women's health has become an increasingly significant concern, with nutrition playing a pivotal role in overall wellbeing. It's essential to recognize that their nutritional needs differ from those of men. Women experience unique physiological changes that require a tailored approach to their diet.
This article will focus on supporting adult women with a menstrual cycle, offering insights and practical tips to help them make informed dietary choices for optimal health.
An overview of women’s nutritional changes throughout the years
Women have unique nutrition requirements throughout life. From the menstrual cycle in your teenage years, to pregnancy, breastfeeding, womanhood, through to menopause and finally aging. Nutritional needs changes as your body changes during different stages of our lives.
Women’s Teen Years and Young Adulthood nutritional needs
Teen girls and young women need more calories to support growth and development. After about age 25, a woman’s resting metabolism (the amount of calories the body needs to sustain itself at rest) goes down.
Younger women (mainly from ages 9 to 18) need more calcium and vitamin D to build strong bones and help prevent osteoporosis later in life.
Pregnancy nutrition
Pregnant women need more of certain nutrients than usual to support your health and the baby’s development, especially protein, calcium, iron, and folic acid. Many doctors recommend prenatal vitamins or a folic acid supplement during this time. You also need to avoid some foods, such as raw meat/fish/eggs, soft cheeses, or undercooked/pre-prepared meals left out for extended hours.
Find out more about nutrition during pregnancy
Breast feeding and nutrition
Breastfeeding uses a lot of energy and nutrients. Key nutrients during this phase are similar to pregnancy, with increased protein, calcium, and iron requirements. You may also need to drink more water. Nursing mothers may need about 2L of water a day.
Find out more about nutrition for breastfeeding mums
Menopause and nutrition
Lower levels of estrogen after menopause raise your risk for chronic diseases such as heart disease, stroke, and diabetes, and osteoporosis. Talk to your doctor about healthy eating plans and whether you need more calcium and vitamin D to protect your bones. Most women also need fewer calories as they age, because of less muscle and less physical activity.
Should women use supplements?
It is not uncommon for women have tried to make up dietary deficits through supplementation. However, most women do not need a vitamin or mineral supplement. You should be able to get all the nutrients you need, including vitamins and minerals, by choosing a variety of wholefoods.
However, there are three groups of women who might need a vitamin and mineral supplement:
Women who are or could become pregnant: A supplement ensures you get the folic acid you need daily to lower the risk of certain birth defects, including spina bifida. Check the nutrition label to ensure the supplement has at least 400 micrograms of folic acid.
Postmenopausal women: After menopause, women lose bone density faster than men due to hormonal changes. Many women do not get enough calcium and vitamin D from their diet alone. Calcium and vitamin D, along with weight-bearing exercise, help prevent osteoporosis.
Vegetarians: Some vitamins from animal products are more available than from plant sources. For example, vitamin B12 is found in many animal products, including eggs and dairy, but it is not found in plants. Additionally, vegans may not get enough of vitamins B2 (riboflavin), B12, and D from food alone.
Always talk to your doctor before taking any dietary supplement. Certain supplements may raise your risk for other health problems, or interfere with any current medication you are taking.
Women’s Health isn’t just about food and nutrition!
The importance of hydration
Hydration is of paramount importance in women's health. Here are several key reasons why proper hydration is essential for women:
Cellular Function: Crucial for nutrient transport, waste removal, and energy production
Digestive Health: Dehydration can lead to constipation and other digestive issues
Weight Management: Drinking water before meals can help control appetite and reduce calorie intake
Hormonal Balance: Proper hydration help regulate hormones, particularly during menstruation and menopause
Urinary Health: Water dilutes urine and flushes out toxins, reducing the risk of urinary issues
Pregnancy and Breastfeeding: Women have increased fluid needs to support the growing foetus and milk production
As a general guideline, drinking around 8 cups of water a day is recommended, but individual requirements may differ. The best approach is to listen to your body, stay mindful of your thirst cues, and adjust your fluid intake accordingly.
Read more about Hydration here.
The importance of sleep for women
Most adults need between 7 and 9 hours of sleep a night to feel refreshed, although pregnant women may need more and older adults may need less.
It is reported that some sleep problems such as insomnia and restless leg syndrome affect women more than men. Women may also be more likely to have sleep problems because they experience hormonal changes during certain times and events. Women who are pregnant may experience frequent urination and leg cramps, or women with PMS symptoms such as hot flushes, night sweats, which causes disruptions to beauty sleep hours.
The importance of exercise
Regular physical activity is vital for good physical and mental health. Australia's Physical Activity and Sedentary Behaviour Guidelines recommend that at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. This is the same for women and men.
Exercise can…
Prevents bone loss and osteoporosis: While young adult years are when women build most bone mass, weight-bearing exercises promote bone health, no matter what your age. Resistance exercise builds strength, balance and flexibility that can prevent falls.
Helps maintains a healthy weight: Although men and women tend to gain weight as they age, women may find that the weight gain of pregnancy can linger long past delivery. Additionally, when middle-aged women lose estrogen in menopause, the body redistributes fat cells to the belly, which can frustrate weight loss. Exercise can counter this by helping women maintain and build lean muscle mass.
Improve mental health: Exercise stimulates endorphins, a natural mood booster. Group exercise classes or team sports can provide opportunities for social interaction and support, which can be important for mental and emotional well-being. Additionally, it can improve self-esteem and body image by helping women feel more confident in their bodies.
A bloody confusing topic - the menstrual cycle , PMS and nutrition
Some women experience physical and emotional symptoms 1-2 weeks before their period. This is called ‘premenstrual syndrome’ or ‘PMS’. PMS is often due to fluctuating hormones. Most of the time PMS can be easily managed. Symptoms can be worse in teenage years and as you approach menopause, possibly due to changes in hormone levels.
Sometimes PMS symptoms can be more severe. This is called ‘premenstrual dysphoric disorder’ (PMDD), which affects about 3% to 8% of women.
Your diet can play an important role in alleviating PMS symptoms.
Our Dietitians suggests to…
Consume foods high in iron and zinc, such as red meat, liver, eggs, leafy green veggies, and dried fruit
Boost your calcium intake
Avoid trans fats, deep fried foods, and sugar, which are inflammatory and can trigger PMS symptoms
Reduce bloating by decreasing sodium and salt in your diet
Cut out caffeine and alcohol
Add essential fatty acids to ease cramps such as oily fish or flaxseed
If you need help with your nutrition and your menstrual cycle or PMS, a Dietitian can help. A Dietitian would conduct a comprehensive assessment to understand the specific PMS symptoms and one’s overall dietary habits. They consider individual needs/preferences to create a tailored, well-balanced diet plan by recommending foods rich in specific nutrients to alleviate PMS symptoms. This includes factors such as meal timings, food sensitivities, supplementation and lifestyle.
Additionally, a dietitian can work with you over time to monitor your progress and make necessary dietary adjustments to better manage PMS symptoms.
We’re here for women of all ages to support your goals
Because individual responses to dietary changes can vary, and what works for one person may not work for another, working with a Dietitian ensures that the advice and recommendations are personalized to your specific needs and lifestyle.
If this is of any interest to you, reach out to one of our friendly Dietitians here at OSCAR Care group! We provide dietetic consults both in person at our Mount Waverley clinic and via telehealth.