For women, juggling the demands of family, work, study and/or school, combined with the external pressures to look and eat a certain way, can make it challenging to maintain a healthy and balanced diet.
Males and females have unique nutrition requirements. Men usually require more kilojoules, however, women require higher amounts of particular vitamins and minerals. Menstruation, childbearing and menopause all result in hormonal changes, which can put women at an increased risk of anemia, weakened bones and osteoporosis. Focusing on your nutrition and getting the nutrient balance right can have a significant impact on not only your risk of disease but also your mood, energy levels and weight.
Whether your goal is to boost energy levels, combat stress, boost fertility, lose weight or support a healthy pregnancy, these 5 nutrition tips from our in house dietitians, Anna & Alex from The Biting Truth, will help you to stay healthy and vibrant throughout life.
1. Eat to support a healthy gut
Having a healthy gut, and a healthy gut microbiome, is an essential step in maintaining overall health. Your gut microbiome is comprised of trillions of bacteria, most of which live in your large intestine (aka large bowel). Your gut bacteria play a vital role in your overall health and can influence your immune system, sleep, energy, metabolism, weight management, appetite and much more. Poor gut health is not only linked to issues like bloating or constipation, but may play a role in the management of diseases like diabetes, autoimmune disorders, arthritis and depression.
Diet plays a fundamental role in the bacterial makeup of your gut. Include the following foods in your diet for optimal gut health:
- Probiotics such as yoghurt, kefir, kombucha, sauerkraut, kimchi and tempeh. These foods contain beneficial bacteria that promote microbial diversity.
- Prebiotics such as fruits, vegetables, wholegrains and legumes. These foods contain fibre that feed the beneficial gut bacteria and promote their growth.
- Polyphenol rich foods such as dark chocolate, almonds, berries, apples and broccoli. Polyphenols can help to support the growth of good gut bacteria and prevent the growth of harmful bacteria.
- Omega 3 fatty acids such as oily fish, chia seeds and walnuts. Research suggests omega 3s promote better gut health by keeping gut bacteria diverse and healthy.