Diet and Nutrition for the Hard Working
Woman
By Christopher Theberge
Women must overcome a substantial
number of obstacles when trying to pursue a career. This often leads to increasing amounts of
physical and emotional stress. One major
problem with this is that diet and nutrition are often put on the “backburner”,
thereby increasing one’s chance of becoming sick. It is easier to turn a can opener, than to
make a stir-fry dish on those evenings when paperwork is piled sky high. Although there is nothing wrong with this
once in a while, overtime habits may begin to form where you find yourself
doing this more often. A downward spiral
will finally ensue and you will inevitably develop a cold or something even worse. This article is intended to provide some tips
on avoiding becoming sick while having a hectic schedule.
Proper nutrition is vital for
survival and overall well being. It is
crucial to eat well-balanced meals, especially during stressful times. Stress increases your susceptibility to viral
infections. Many people believe that
they are deficient in nutrients and require a vitamin/mineral supplement. There is really no need to buy a
multi-vitamin supplement, unless your diet is severely lacking. This is rarely the case in developed countries. More often it is the inability to make good
choices or the lack of proper knowledge for making those choices. If one were to take a multi-vitamin, it is
recommended that it be taken every other day.
The only thing you will get from taking one everyday is bright yellow,
expensive urine.
Vitamin C is what everyone seems to
link prevention of the common cold. However, there is no substantial evidence
that suggests that vitamin C (ascorbic acid) prevents the common cold. The only real evidence of increased vitamin C
ingestion and the common cold has been decreased
length of days it is present. Yet, the
benefits are very modest showing an average reduction of about one day. It should be noted that singling out one
nutrient is not the way to go. Nutrients
work together to exert their full potential.
You are better off eating an orange than taking a vitamin C
supplement.
Drinking an ample amount of fluids
is essential. Water is vital for
survival because of its role in various chemical reactions in the body. Dehydration can increase your chance of
developing a cold. Viruses and bacteria
have a tough time surviving in hydrated environments. This is one reason why physicians suggest
that you drink plenty of fluids when you are sick. Avoid excessive amounts of caffeine and
alcohol. These are both diuretics, which
increase fluid excretion from the kidneys.
Try drinking more decaffeinated beverages. If this is not feasible, drink more water
throughout the day. Every time you pass
a water fountain take a sip. Keeping a
water bottle at your desk or with you will also lead you to drink more
water.
Eat a variety of fruits and
vegetables throughout the day. Fruits
and vegetables are packed with energy rich carbohydrates, antioxidants,
phytochemicals, fiber, and vitamins and minerals. Keeping an apple or banana in your desk
drawer will offer you a quick snack when you are hungry. Increasing your fruit and vegetable
consumption will not only help to prevent the common cold, but will decrease
your risk of cancer. It is not hard to
follow the recommended 5 a day principal either. One cup or raw vegetables or half a cup of
cooked veggies is equal to one serving.
One small piece of fruit or ˝ cup of 100% fruit juice is equal to one
fruit serving. It should be noted that
fruit juices pack a calorie punch and do not fill you up as much as whole
fruits. Therefore, try to replace your
juice intake with whole fruits.
Woman have
an increased risk of osteoporosis later in life due to loss of the menstrual
cycle and hence estrogen concentration.
It is crucial that women receive adequate amounts of vitamin D and
calcium, along with physical activity.
Physical activity has shown to decrease cold prevalence and length. It is also associated with increased bone
mineral density, something very important in preventing development of
osteoporosis. It is recommended that
individuals exercise for at least 30 minutes five days per week. Exercise should focus on both resistance and
aerobic exercise. Resistance exercise is
associated with greater bone mineral density, whereas aerobic is associated
with a stronger heart and better circulatory system. Incorporating both of these is better than
one alone.
These are just a few very basic tips
that will help you to stay strong and healthy while working hard. To sum it all up, whole foods are better than
supplements. Whole foods have a variety
of compounds, known and unknown, that work together. They provide more protection than single
nutrients do, such as vitamin C. Eating
a variety of fruits and vegetables is an easy way to develop a healthier
lifestyle. Calcium, vitamin D, and
physical activity are all very important in maintaining great bone health. Foods rich in calcium are dairy products such
as milk, cheese, and yogurt and green leafy vegetables. Vitamin D is synthesized in the body via sun
exposure. A variety of foods are also
fortified with the vitamin because those in northern regions have less
conversion of the vitamin in the body.
If you are lactose intolerant or vegetarian, many soy products are
fortified with calcium and some soymilk products have vitamin D. Supplementation is not recommended if it can
be avoided, however, it may benefit those who have
inadequate intakes of calcium and vitamin D.
Proper supplementation is as follows: take 200 IU vitamin D in the
morning with 500 mg calcium citrate malate, then the same dose before bed. Avoid foods high in iron while taking this
because iron and calcium compete for absorption. Finally, increasing physical activity will
not only provide you with many health benefits but also will increase mental
stimulation and overall better mental health.
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