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Vitamins that are essentially important for Women

vitaminsEveryone has heard about different vitamins and why they are essential for the human body. However, very few people know which vitamins are specifically required by the body. Certain Vitamins are absolutely necessary for women to maintain overall health, and it’s important to obtain these in the daily recommended intake (DRI) amounts. These vitamins can be acquired through good food choices.

Let’s explore the vitamins required by a woman’s body!

Here is the list of vitamins necessary  for women to live a healthy life:-

(1) Vitamin A

  • Obtained in the form of beta-carotene from food, which is then converted into vitamin A in our body.
  • Helps in maintaining good eyesight and prevents deficiency complications such as night blindness, xeropthalmia etc.
  • Found in antioxidant-rich foods such as carrots, apricots etc.

(2) Vitamin C

  • Also known as ascorbic acid
  • Aids in healing
  • Helps in the formation of RBC’s (Red Blood Cells)
  • It is required by anaemic women
  • Boosts the brain chemical, noradrenaline
  • Vitamin C levels decreases with age, and since it’s a water-soluble vitamin, it cannot be stored in the body, so regular intake is very important
  • Found in fruits such as oranges, grapes, kiwi, lemons etc.

(3) Vitamin E

  • Also known as tocopherol and sometimes, tocotrienols
  • Slows signs of aging
  • Helps in maintaining healthy skin
  • Found in foods such as sunflower oil, safflower oil, hazelnuts etc

(4) Vitamin B6

  • A water-soluble vitamin
  • Crucially important
  • Also known as pyridoxine
  • Helps in boosting metabolism
  • Found in bananas, chickpeas, oatmeal etc

(5) Vitamin B12

  • Also known as cyanocobalamin
  • Boost metabolism
  • Aids in Erythropoiesis (the making of RBCs)
  • Animal sources contain vitamin B12
  • Red meat is the richest source

(6) Folic acid

  • Very important during pregnancy
  • Helps in forming a healthy brain and spinal cord
  • Prevents birth defects such as Spinal Bifida
  • Found in spinach, dark green leafy vegetables, asparagus, citrus fruits, fortified cereals, etc
  • External supplementation is recommended during pregnancy

(7) Vitamin D

  • Aids in the absorption of calcium and phosphorous
  • Extremely important for postmenopausal women
  • A lack of Vitamin D can lead to osteopenia and eventually osteoporosis
  • Sunlight is the best source of Vitamin D

(8) Vitamin K

  • Keeps bones strong
  • Helps in blood clotting, which in turn prevents excessive bleeding
  • Good sources include green leafy veggies, soyabean oil, fish oil, etc

Get yourself checked for your Vitamin level and make sure to meet the DRI of these essential Vitamins to maintain overall health.

Ensuring adequate intake of essential vitamins can greatly benefit women’s health, enhancing energy levels, immunity, and overall well-being. Remember, a balanced diet is key to achieving these daily vitamin needs. If this article helped you, let us know in the comments below! For more on nutrition and women’s health, check out our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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The 3 S of Breast Cancer: Signs, Symptoms and Self Examination

breast-cancer-awareness-month-memes-inspirational-quotes-4CANCER!!! The word itself is feared and dreaded by everyone around the globe. Many people who are diagnosed with this illness feel like it’s a death sentence, but it doesn’t have to be. There are ways to fight and overcome cancer.

Before learning how to overcome cancer, it is important to understand what it is. Cancer is a group of diseases involving abnormal cell growth, which may or may not spread to other parts of the body. Not all tumors are cancerous; only malignant ones spread throughout the body, while benign ones do not.

One of the most common invasive cancers in the world today is ‘BREAST CANCER’. It is more frequently seen in developed countries, but outcomes in these regions tend to be better due to advanced healthcare.

Who is at Risk for Developing Breast Cancer?

While breast cancer is more common in Females, men can also develop it (though cases in men are rare). Risk factors include:

  • Obesity
  • Lack of exercise
  • Sedentary lifestyle
  • Hormone replacement therapy
  • Early menarche
  • Late pregnancy
  • Nulliparous women
  • Family history
  • Alcohol consumption
  • Smoking

Let me now take you through the 3S of Breast Cancer- Signs Symptoms and Self Examination

Look out for these Signs and Symptoms:

  • The most common first symptom is a lump in the breast that feels different from the rest of the tissue.
  • Dimpling or puckering of the skin on or around the nipple.
  • A change in the position or shape of the nipple, which may become inverted.
  • Orangish discoloration of the skin around the breast or a texture resembling an orange peel (peau d’orange).
  • Nipple discharge, which could be watery, milky, yellow, or even bloody.
  • One breast appearing larger than the other.
  • Constant pain in the breast or armpit area.
  • Swelling in the armpits or around the collarbone.
  • Redness, itching, increased sensitivity, or a burning sensation.

It’s important to note that some people may not experience any symptoms until the cancer has progressed, which is why regular check-ups are vital.

How to self-examine?

The best way to be aware of breast cancer is through self-detection. Follow these steps:

Step 1: Stand in front of a mirror with your shoulders straight and your hands on your hips.

  • Look at the size, shape, and color of your breasts.
  • Check for dimpling, puckering, or bulging skin.
  • Look for any changes in the position of your nipples or signs of inversion (a nipple that is pushed inward).
  • Watch for redness, soreness, rash, or swelling.

Step 2: Raise your arms and check for the same changes.

Step 3: While standing in front of the mirror, check for any fluid discharge from the nipples, which could appear watery, milky, yellow, or even bloody.

Step 4: Lie down and feel your breasts. Use your right hand to examine your left breast and your left hand for your right breast. Apply a firm, smooth touch using the pads of your fingers in a circular motion. Cover the entire breast, from top to bottom and side to side, including from the collarbone to the top of the abdomen, and from your armpit to your cleavage.

Start at the nipple and move outward in larger circles until you reach the edge of the breast. Be sure to feel all the tissue, from the front to the back of your breasts.

Step 5: Finally, feel your breasts while standing or sitting. Many women find that it’s easiest to feel their breasts when their skin is wet and slippery, such as during a shower. Use the same hand movements as described in Step 4.

Indian Breast Cancer Support Groups:

Support groups play a crucial role in helping patients fight cancer. These groups provide an opportunity to learn from others who have faced the same disease. Seeing other survivors can give patients the strength and hope they need to fight their own battles. Remember, hope is everything.

We hope this article helped you understand the signs, symptoms, and steps to perform a self-examination for breast cancer. Regular check-ups and self-awareness can make all the difference in early detection and treatment. Have any questions or experiences to share? Let us know in the comments below! You can also find more articles on Women’s Health here. Stay informed, stay healthy!

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Learn and know the symptoms of Poly Cystic Ovarian Syndrome (PCOS)

PCOYou must have come across many women among your friends, neighbourhood and even within your family suffering from PCOS, a common endocrine disorder among women of reproductive age. Women with PCOS may have enlarged ovaries that contain small collections of fluid — called follicles — located in each ovary, as seen during an ultrasound exam.

A woman diagnosed with PCOS often feels like she has acquired a severe condition, worrying that she will not be able to conceive, her menstrual cycle will remain irregular, and she will continuously gain weight. These negative thoughts and stress can further worsen the condition. When they visit gynecologists, the treatment often involves oral contraceptives, hormonal pills, insulin sensitizers, and diuretics, which treat the symptoms but do not reverse the condition.

In my 4 years of practice as a dietician, I have encountered many women with PCOS, and by purely implementing lifestyle changes, I have successfully helped them reverse PCOS. Many have also been able to conceive and deliver healthy babies.

To help you better understand and relate to this condition, here is some important information about PCOS and ways to reverse it.

Signs and Symptoms of PCOS:

  1. Irregular or no menses, leading to weight gain
  2. Acne and oily skin
  3. Hirsutism Facial hair growth, abnormal hair growth and distribution
  4. Obesity, which increases insulin resistance and hormonal imbalance
  5. Dandruff or excessive flaky skin
  6. Skin discoloration
  7. Hypercholesterolemia due to poor diet and lifestyle
  8. Hypertension, due to weight gain, which puts pressure on the arteries
  9. Diabetes caused by insulin resistance, leading to weight gain

Causes:

  1. Obesity: Especially abdominal obesity
  2. Stress: Stress and lack of sleep lead to excessive production of cortisol, a stress hormone that raises blood sugar levels and insulin resistance, contributing to belly fat accumulation
  3. Lack of exercise: Physical activity improves insulin sensitivity and glucose uptake, while the release of endorphins (feel-good hormones) reduces cortisol levels
  4. Excessive intake of aerated drinks: These drinks contain high-fructose corn syrup (HFCS), which is not metabolized properly and gets stored as fat, particularly in the abdominal area

What Should the Treatment Be?

A simple lifestyle change can work wonders. A good exercise regime, regular and balanced meal patterns, and a stress-free life can reverse PCOS.

So you would want to know what should be done and how, right?

Some Do’s and Don’ts:                                                                        

1. Meal patterns:

  • Consume whole grain products over refined ones
  • Stop consuming aerated drinks
  • Include a variety of colored vegetables rich in fiber, vitamins, and minerals
  • Drink at least 2-3 liters of water a day
  • Include foods rich in Omega 3 fatty acids like flaxseeds, almonds, nuts, and fatty fish
  • Consume at least 3-4 servings of soy per week, as it is rich in phytoestrogen, which helps improve estrogen levels in women. Processed soy is better as processing removes natural inhibitors.
  • Avoid alcohol consumption

2. Physical activity:

Engage in at least 30 minutes to 1 hour of physical activity daily. This helps produce endorphins, reducing cortisol levels and relieving stress. Exercise also improves glucose uptake, normalizes blood sugar levels, reduces insulin resistance, aids in weight control, increases HDL cholesterol, and lowers blood pressure.

3. Stress reduction:

Stress plays a major role in acquiring lifestyle related disorders

It is very important to keep your stress levels under control.

Ways to reduce stress levels:

  • Getting enough good sleep each day
  • Practicing pranayama (deep breathing exercises)
  • Meditation
  • Pursing hobbies or sports
  • Spending time with loved ones

By maintaining an active body, a peaceful mind, and healthy eating habits, you can reverse many lifestyle-related disorders. The power to change lies within you, and taking small steps towards a better lifestyle can make all the difference.

We hope this article provided valuable insights into managing PCOS. If you’ve found these tips helpful or have your own experiences to share, let us know in the comments below! For more articles on reversing PCOS and improving your overall well-being, check out Healthy Reads, or speak to a certified expert by subscribing to GOQii’s Personalised Health coaching here.

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Dealing with Menopausal Hot Flushes and Night Sweats

“A sharp sensation of heat suddenly rises to my head. I go red in my face, but after a few minutes, its gone”.

“I begin to perspire. My clothes and hair start to get drenched as though I’ve just run few kms. Suddenly, after a while, it vanishes. Then, I’m not sure when this will occur again.

The above are statements made to me by women who experienced hot flashes for a long time. It is ANNOYING and EMBARRASSING.

This is a typical problem that women face during menopause. In order to escape this awkward circumstance, a lot of women even have a tendency to quit their jobs. Let us understand this issue a little more better.

Understanding Hot Flushes

A hot flush, commonly experienced as a sudden and intense sensation of heat affecting the upper body, primarily impacts the face, neck, chest, back, and arms. This phenomenon is characterized by visible redness and can lead to heavy perspiration. In some cases, the sensation may extend throughout the entire body.

The duration of a hot flush can vary significantly, lasting from a few seconds to as long as ten minutes. The frequency of these episodes also varies widely among individuals, occurring several times within an hour, a few times daily, or even just once weekly.

Hot flushes that occur during the night are referred to as night sweats. These can significantly disrupt sleep and are often troublesome. Typically beginning at the onset of menopause, hot flushes may persist for a decade or longer, affecting each individual differently.

Understanding Hot Flushes: Causes, Triggers, and Management

What Causes a Hot Flush?
Hot flushes commonly occur during perimenopause, a phase marked by the onset of irregular menstrual cycles. This period is characterized by significant fluctuations in estrogen levels, which disrupt the brain’s temperature regulation system. As a result, the body attempts to cool down through sweating.

What Triggers a Hot Flush?
Several factors can trigger hot flushes, including dietary and environmental influences, as well as lifestyle habits. Common triggers include:

  • Spicy foods
  • Caffeine
  • Smoking
  • Alcohol consumption
  • Wearing tight clothing
  • Obesity
  • Stress
  • Exposure to warm environments or consuming warm or icy foods

Managing Hot Flushes:

It is essential to consult a healthcare provider annually for reproductive health issues. During these consultations, doctors can offer guidance on managing symptoms of perimenopause, including hot flushes. Treatment options may include hormonal therapies, which help stabilize hormone levels, or non-hormonal strategies, which can alleviate symptoms without using hormone replacement therapies.

Lifestyle Adjustments to Manage Hot Flushes Effectively

To reduce the frequency and intensity of hot flushes, consider making several key lifestyle changes:

Avoid Triggers: Steer clear of known triggers like spicy foods, caffeine, and tobacco. Opt for decaffeinated coffee, limit alcohol intake to one drink at a time, and control smoking habits to minimize occurrences.

Increase Omega-3 Intake: Omega-3 fatty acids, known for their anti-inflammatory properties, may help alleviate hot flushes. Sources include fatty fish like salmon, tuna, and mackerel, as well as vegan options such as flax seeds, chia seeds, and hemp seeds.

Incorporate Plant-Based Estrogens: Consuming foods rich in isoflavones and phytoestrogens, such as soy, tofu, chickpeas, and lentils, may help manage symptoms by mimicking estrogen.

Try Seed Cycling: This technique involves consuming specific seeds at different times of the month to balance hormone levels. For the first 14 days, eat two tablespoons of pumpkin and flax seeds, followed by two tablespoons of sesame and sunflower seeds for the next 15 days. These seeds also offer healthy fats, fiber, and nutrients.

Opt for Natural Fabrics: Wear comfortable undergarments and clothing made from natural fibers like cotton, linen, and bamboo, which are breathable. Dress in layers to easily adjust to temperature changes, and consider light, loose-fitting clothing for additional comfort.

Manage Body Temperature: Start your day with a cold shower to decrease the likelihood of hot flushes. Carry a portable or neck fan when outdoors. For night sweats, use breathable cotton bedding, cooling blankets, or cooling pillows, and keep your sleeping environment cool with air conditioning or fans.

Maintain a Healthy Weight: Address obesity by adhering to a nutritious diet and regular exercise routine. Aim for 30 minutes of mild exercise daily to help manage weight and reduce hot flush occurrences.

Practice Stress-Relief Techniques: Engage in relaxation practices such as yoga, mindfulness, and meditation. Simple deep breathing exercises can also be effective—inhale slowly through the nose, hold your hand on your belly to feel it rise, and exhale slowly through the mouth.

Consider Cognitive Behavioral Therapy (CBT): CBT can be beneficial for reducing anxiety related to hot flushes. It helps in identifying and reforming anxiety-triggering thoughts. Discuss the possibility of CBT with your therapist for tailored advice.

Implementing these strategies can significantly improve your management of hot flushes, enhancing comfort and overall quality of life.

Embracing Menopause with Confidence
Now that you have a better understanding of how to manage and mitigate hot flushes and night sweats, it’s important to remember that menopause is a natural phase of life, not a disease. With the right strategies and care, you can continue to lead a fulfilling and normal life.

We hope this article provides valuable insights for managing menopausal hot flushes and night sweats, helping you maintain a comfortable and balanced life. If you found this information useful, share your thoughts in the comments below. For personalised guidance and support, connect with our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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