Womens Care Archives - Page 6 of 12

July 14, 2023 By Prachi More Leave a Comment

Nourishing Women’s Health: Essential Nutrients for Every Stage of Life

A woman’s journey through life is marked by remarkable milestones and transformative changes, from the onset of puberty to the joys of pregnancy, the nurturing of new life through lactation, and the transition into menopause. Throughout these stages, the female body undergoes significant hormonal fluctuations, making proper nutrition a vital aspect of maintaining optimal health. By ensuring the intake of essential nutrients, women can support their overall well-being and safeguard against potential deficiencies.

Essential Nutrients For A Healthy Diet In Women

Let’s explore key nutrients crucial for women, including iron, folic acid, calcium, vitamin D, choline, and magnesium. By understanding the importance of these nutrients and incorporating them into a well-balanced diet, women can empower themselves to thrive at every phase of their extraordinary journey.

Iron: It plays a vital role in the formation of red blood cells, transport of oxygen to different parts of the body, building immunity, etc. but is unfortunately most commonly deficient in women worldwide. This deficiency is due to poor nutrition consumption and loss of iron during menstruation which can lead to anemia. To avoid the same, its important to include Iron rich foods like green leafy vegetables, legumes, organ meat, chicken, nuts, tofu, etc. Iron gets effectively absorbed in the body when combined with Vitamin C, hence, adding citrus fruits, broccoli, and bell peppers to meals will be of great help.
Folic acid: This vitamin has a special role to play during the child bearing age of women. During pregnancy, Folic Acid helps in the development of the neural tube that will develop into your baby’s brain and spinal cord. Apart from this, it also plays an important role in the formation of red blood cells, deficiency of which can lead to anemia. We can include green leafy vegetables, nuts, beans, and broccoli to ensure you’re getting a good amount of this vitamin!
Calcium: During adulthood, adequate calcium consumption is necessary to ensure good bone and muscle health, sending & receiving nerve signals, releasing hormones & other chemicals but after menopause, the fall in estrogen levels causes decreased calcium absorption. This can lead to fragile bones. Hence, its advised to further increase calcium consumption after menopause. We can do so by including dairy products, green leafy vegetables, tofu, nuts like almonds , chia & sesame seeds.
Vitamin D: This sunshine vitamin is necessary for absorption of calcium & phosphorus in body. It also helps to build immunity, cell growth & reduce inflammation. If not absorbed in the body adequately through sunlight and diet, it can cause symptoms like bone pain, low mood, poor muscle strength, constant tiredness, frequent infections, and weight gain. Exposure to sunlight, adding food rich in Vitamin D like fatty fish, egg yolks, fortified cereals, and fortified milk helps when deficiency is minor. In case of severe deficiency, its advisable to take supplements.
Choline: It is one of the necessary nutrients for women during the phase of pregnancy and breastfeeding as it plays an important role in the child’s growth . It also helps to maintain good brain health & nervous system, muscle control, and cell formation. Including whole eggs, organ meats, fish, Soyabean, wheat germ, chicken, almonds, kidney beans, quinoa, and cottage cheese is a good way to keep its deficiency away.
Magnesium: This is a mineral which is necessary to ensure proper functioning of muscles & nerves. It helps in protein production but its deficiency during pregnancy can lead to serious complications like gestational diabetes, restricted fetal growth, preterm labor, and pre-eclampsia. Eating a diet which includes nuts, pumpkin seeds, green leafy vegetables, beans, legumes and peas will help.

All in all, a well balanced diet rich in all food groups is the key to good health. If this article helped you, let us know in the comments below and share it with your friends and family too!

Find more articles on Women’s Health here. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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June 29, 2023 By Arooshi Garg Leave a Comment

How Good Nutrition Before Conception Can Affect Up To 3 Generations

We usually lay a lot of emphasis on the pregnancy and postpartum diet, however, a new study suggests that a gene called VTRNA20-1 which is responsible for reducing the risk of future diseases for a developing baby is directly related to nutritional status of a mother before pregnancy.

A mother’s pre-pregnancy diet is directly related to the foetus’s genetic makeup and immunity. If a mother is nutritionally deficient before conception, it may lead to radical and permanent change in the unborn child’s genetic makeup responsible for immunity and future risk of cancer.

Factors That Determine The Health Of The Unborn Child

A mother’s environment, nutritional intake, and mental health status determines the long term health of the unborn child.

Few nutrients are said to be extremely essential for a healthy pregnancy and should be included in a women’s diet in the pre-pregnancy period. Some babies are born with spina bifida, brain defects, preterm births, or underweight babies which is directly related to a mother’s pre-pregnancy weight and nutritional adequacy.

As soon as the egg is fertilized, the embryo starts using the mother’s nutrient stores to support its growth. Essential nutrients like Zinc, Iron, Folic Acid are needed to support development and growth of the main body organs in the developing foetus.

How Does Good Nutrition Before Conception Help?

Let’s look at the role good nutrition and the lack of it play during pre-pregnancy, pregnancy and childbirth.

Women in the higher BMI range have an increased risk for pregnancy induced diabetes or high blood pressure which can lead to improper foetal development. This could affect generations to come! It is extremely essential to monitor weight and be in a BMI range that is below 25.
Folate or Vitamin B9 is a very important vitamin for the development of the brain and spinal cord of the baby. Deficiency of which can cause neural tube defects or Spina Bifida, where the backbone encasing the spinal cord doesn’t develop properly, exposing the spinal cord. This can lead to intellectual disability or paralysis which might be carried on to generations to come as a hereditary issue. Folic acid is a very essential nutrient found in nuts, legumes, orange and yellow fruits.
Calcium is extremely important not only for the unborn child but also for the mother to maintain good nutritional status. As the embryo grows, it starts drawing minerals like calcium, zinc and magnesium from the mother’s body. Inadequacy of these nutrients might lead to poor bone development, poor muscle and nerve fibre expansion. In turn, the mother’s bones also weaken, putting them at risk of osteoarthritis in the future.
Iron is required in good amounts in maternal stores to prepare the mother’s body for the needs of the foetus during pregnancy. Anaemia or iron deficiency is related to increased foetal morbidity. Affected mothers may experience breathlessness, fainting, tiredness, palpitations, and sleep difficulties. Most of the iron transfer to foetus happens in the third trimester and is the most important phase where iron reserves of the mother should be extremely good. A good iron reserve ensures that the blood supply in the developing baby is proper and any blood loss that happens during delivery doesn’t prove to be fatal for the new mother.

In short, if a mother’s diet and nutritional status are poor before conception, it might lead to a plethora of adverse outcomes that might continue for generations to come.

I hope this write-up helps to-be mothers lay more focus on correcting their nutrition before conceiving which helps them as well as their unborn babies to be at a lesser risk for any genetic or nutrition-induced life threatening outcomes!

If this article helped you, let us know in the comments below and share it with anyone who needs to read it! Find more articles on women’s health here. You can also seek advice and guidance from a certified expert during your pregnancy, by subscribing to GOQii’s Personalised Health Coaching here.

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June 7, 2023 By GOQii Leave a Comment

Endometriosis: A Silent Menace Disrupting Women’s Lives

Earlier this year, GOQii conducted a focused group study among 3000 women to understand which health issues they are facing. The Women’s Health Matters survey highlighted some key issues such as menstrual problems, PCOS, hypothyroidism, UTI, Fibroid and issues with infertility which continue to persist despite the increased focus on women’s health. Apart from these issues, we also found a looming threat to women’s health in the form of endometriosis.

We found that approximately 6% of women suffer from endometriosis. As compared to the other issues, this percentage might seem small but endometriosis is a growing issue among many women. Endometriosis affects 1 in 10 women of reproductive age in India and is increasing in prevalence.

What Is Endometriosis?

Endometriosis is a painful and debilitating disease that affects many women. It is a condition in which the endometrium, the tissue that lines the uterus, grows outside the uterus and onto the ovaries, fallopian tubes, peritoneum, and other organs in the abdominal cavity.

This can cause severe pain during menstruation, severe pelvic pain, and infertility. The cause of endometriosis is still unknown, and the exact biological mechanisms are yet to be determined. However, research has suggested that genetic, hormonal, and environmental factors may contribute to the development of the disease.

Hormones such as estrogen and progesterone have been identified as potential culprits, as they have been found to stimulate the growth of endometrial tissue outside the uterus. Additionally, genetics may play a role, as endometriosis appears to be passed down through families.

Environmental factors may also contribute to the development of endometriosis. Exposure to certain chemicals, such as dioxins, can increase the risk of developing the condition. Additionally, prolonged use of hormonal contraceptives and intrauterine devices has been linked to the condition.

As per the survey, 57.1% of the women surveyed have been suffering from endometriosis for anywhere between 1-5 years.

Symptoms Include:

Painful periods
Pelvic pain
Cramping
Abnormal or heavy bleeding
Pain during or after sex
Difficulty getting pregnant
Fatigue.

Other symptoms may include bloating, constipation, diarrhoea, nausea, and painful bowel movements. Endometriosis can also cause emotional distress and depression. Some women may experience pain in their lower back, thighs or rectum. The long term health issues involving pain, fatigue and depression can lead to a reduction in quality of life, as well as decreased productivity.

How Can You Manage Endometriosis?

Managing Endometriosis can be a challenging affair but it is not impossible! Here are several tips and strategies to keep in mind:

Consult with a healthcare professional: It is crucial to work closely with a healthcare professional experienced in endometriosis. They can provide a proper diagnosis, suggest treatment options, and offer ongoing support.
Educate yourself: Learn as much as you can about endometriosis. Understanding the condition, its symptoms, and available treatment options will empower you to make informed decisions about your health.
Pain management: Pain is a common symptom of endometriosis. Explore pain management strategies such as over-the-counter pain relievers, heating pads, hot baths, relaxation techniques, and gentle exercise. You might need prescription medications in case of severe pain.
Manage stress: Stress can exacerbate symptoms, so it’s important to find effective stress management techniques. Engage in activities that help you relax, such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy.
Diet and nutrition: Some individuals find that certain foods worsen their symptoms. Consider keeping a food diary to identify potential triggers, such as caffeine, alcohol, processed foods, or high-fat meals. Eating a balanced diet consisting of fruits, vegetables, whole grains, and lean proteins can be beneficial.
Exercise: Regular physical activity can help improve overall health and reduce symptoms. Aim for moderate exercise such as walking, swimming, or cycling. Consult with your healthcare provider to determine the best exercise plan for your specific situation.
Support network: Seek support from friends, family, or support groups. Sharing your experiences and concerns with others who understand can be comforting and provide valuable insights and coping strategies.
Self-care: Prioritize self-care activities which help you relax and promote wellbeing. This can include getting enough sleep, engaging in activities you enjoy, setting boundaries, and practicing self-compassion.

Last but not the least, awareness of the condition is needed so that women can seek help early and receive the treatment they need to ensure that they are able to manage their symptoms and live full and healthy lives.

If this article helped you, let us know in the comments below. Know someone suffering from this condition? Share this article with them. Find more articles on women’s health here. To help you manage women’s health issues, get expert advice from our coaches by subscribing to GOQii’s Personalised Health Coaching here.

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May 28, 2023 By GOQii Leave a Comment

Home Remedies For Women’s Health Issues

Balancing your work and your personal life as a working woman can be quite tiresome especially when piled up over women’s health issues such as menstrual problems and PCOS.

As per the GOQii Women’s Health Matters survey, we found that 51% of women in India continue to struggle with ongoing health issues such as menstrual irregularities, polycystic ovary syndrome (PCOS), hypothyroidism, UTI and fibroids, diabetes, and infertility. Around 63.3% of women suffer irregular periods or infrequent menstrual cycles due to PCOS.

Prolonged psychological stress can lead to the release of excessive prolactin and cortisol hormones which can interfere with natural estrogen-progesterone cycle – which is responsible for regulating periods.

Balancing Hormones For Women’s Health Issues

Some issues can be solved by balancing the hormones progesterone and estrogen. This can be done through seed cycling, walking, weight management, cutting down on refined products and managing stress. In terms of diet, women can focus on Vitamin E rich foods, raw and sprouted seeds, nuts and salads. Homemade cottage cheese, fresh raw vegetable juice and cold pressed coconut oil also help! Vitamin C, B6 and pantothenic acid rich foods have properties of stimulating the body’s production of estrogen.

Remedies To Reduce Menstrual Pain

A Gentle Massage: over the abdomen, back, legs and feet for 15-20 minutes will ease the pain and relax the body. You can use oils like sesame, mustard and coconut for better results.
Hot Fermentation: Applying heat to the abdomen and lower back is also a very effective remedy to reduce the pain and cramps. You can use a hot bottle, heating pad, warm towel or even have a warm bath.
Good Sleep: for 7-8 hours (undisturbed) helps to relax your body and mind, both.
Natural Herbs: like fennel seeds, chamomile tea, cinnamon and ginger have antiinflammatory and antispasmodic properties, that are very beneficial in reducing the menstrual pain.
Avoid Certain Food Items: that increase the uneasiness by inducing gas and bloating issues, for instance, sugary soda drinks, alcohol, caffeine, salty foods, fried food, junk food items, etc.
Caffeine free teas like ginger tea, lemon tea, lavender tea, decaffeinated green tea can help in relieving pain associated with menstrual cramps.

Remedies For Bloating and Heavy Period Flow

Jaggery and carom seeds drink: Boil 1 glass water and add ½ tsp carom seeds followed by 2 tsp jaggery powder. Boil till jaggery dissolves, strain and drink. This drink can instantly relax tensed uterus muscles and provide relief from pain and bloating associated with periods.
Soaked methi seed water: Soak some methi seeds overnight, warm the water in the morning and drink on an empty stomach. The major bioactive compounds ‘polyphenols’ in fenugreek seeds are believed to help reduce abdominal pain.
Turmeric and nutmeg milk: Adding a ½ tsp of turmeric and a pinch of nutmeg in warm milk and drinking this before bed helps in menstrual pains. This combination of 2 spices acts as an antispasmodic agent.

Certain Yoga poses to ease menstrual pain include:

Child’s pose or Balasana
Knees to chest pose or Apanasana
Camel pose or Ustrasana
Forward fold or Padangusthasana
Resting corpse pose or Shavasana

Ways To Maintain Feminine Hygiene

Keep the vagina clean by washing regularly with a gentle, mild soap and warm
water
Never use scented soaps and feminine products or douche. Also avoid
feminine sprays and bubble baths
After going to the bathroom, always wipe from front to back to prevent bacteria from getting into the vagina and causing an infection
Wear 100% cotton underpants, and avoid overly tight clothing

Tips To Reduce Bloating During Pregnancy

Eat small proportions: Splitting your food into six small meals rather than three heavy meals will avoid overloading your digestive system.
Eat slowly to improve the digestion. Take a few deep breaths before and during the meal to relax. Also, do not eat when stressed
Consume fiber rich foods like carrots, whole wheat toast, oatmeal, apples, and pears. These are some of the best sources of fiber.
Foods such as onions, cabbage, broccoli, and beans are gas-inducing. Fried foods may not release gas in the stomach, but they can slow down your digestion process, leading to bloating. Hence, avoiding fried and gas inducing food is important.
Carbonated beverages and sweetened fruit juices contain high levels of fructose corn syrup, which contributes to bloating. Choose fresh fruit juices over carbonated beverages.
Drink plenty of water to keep yourself hydrated. Start your day with a glass of water and then keep sipping water throughout the day. Include fresh fruit juices in your diet, water helps in flushing out toxins from your body. Also, helps in preventing bloating and constipation.

Remedies For Increased White Vaginal Discharge

White discharge is caused mainly due to hormonal imbalance, increased secretion of estrogen, improper hygiene habits, loss of iron, and sometimes due to indigestion and constipation. Remedies can include:

Foods that are gut-friendly such as yogurt, kefir, kombucha, etc. for better digestion.
Optimum water and fiber intake to avoid constipation
Water residue which is used for white rice preparation. This will reduce the heat in the body.
Concoction of fenugreek seeds: Boil fenugreek seeds in water till it reduced to half, cool it and drink.
Guava leaves can be boiled in water, cool down, and drink – this also helps relieve vaginal itching.
Proper vaginal hygiene
Include iron-rich food such as black raisins, dried apricots and green leafy vegetables, etc.

We also hope this article helps you overcome these women’s health issues. For more on women’s health, check out Healthy Reads or access the Women’s Care Feature on the GOQii App which can help you address women’s healthcare needs.

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