The Top 5 Nutrients for Women's Health

Women have very specific nutritional needs, which vary with their age and lifestyle. Our bodies need to keep up with the demands of our minds, families, careers and so on. So how can we help it?

Focusing on eating foods with the right nutrients is our first priority. But our modern foodstuffs aren’t as packed full of the needed nutrients as they used to be and often we find ourselves in a position that we are forced to add supplements to our diets to ensure our bodies get what they need.

So what are the top nutrients you have to get into your diet?

1. Iron

Women in their childbearing years need a lot of iron - 18 mg up until menopause and 27 mg during pregnancy. Iron deficiency is the most common deficiency in the United States. Women are at greater risk than men because of their reproductive cycle. Those with heavier cycles are at an even greater risk. Symptoms of iron deficiency include weakness, fatigue, low body temperature, frequent illness, problems concentrating and poor appetite.

2. Calcium

Over nine million women suffer from osteoporosis and most of them are post-menopausal. It is estimated that around 34 million women have bone loss which can lead to osteoporosis. That’s why calcium is so important for women. For post-menopausal women, the recommended intake of calcium is 1,200 mg per day, but 85% of them don’t come close. Additionally, your body needs vitamin D to absorb calcium, and vitamin D is another one of those nutrients that almost everyone is low on. Remember not to take calcium alone – we need Vit. D and Magnesium to absorb Calcium properly.

3. Magnesium

Around 3/4 of the general population doesn’t get enough magnesium. That’s too bad because there are studies that show that magnesium may relieve some symptoms of PMS: depression, anxiety, etc. It may also enhance fertility, lead to a healthier pregnancy and aid in both bone health and the absorption of calcium.

4. Omega-3

You’ve probably heard by now that omega fatty acids are essential because the body can’t produce them on its own. So it’s important to make sure they are a regular part of your diet. First off, they are good for the heart, the skin and the brain. For women, omega-3 fatty acids have been shown to help fight against bone loss and osteoporosis. Additionally, low omega-3 blood concentrations have been linked to increased menstrual pain.

5. Folate

Folate/Folic acid is an essential B vitamin that the body needs to make DNA and for cell division. Many common foods are fortified with folic acid (synthetic folate) because low levels have been linked to birth defects of the brain and spine. Therefore, it is of the utmost important that future moms get adequate amounts of folate in their diets. Beet juice is another great source of folate, too!

Herbal Strategies for Women’s Health:

If you’re starting menopause or think you’re about to, then we have good news. Statistically speaking, it’s not going to wreck your life. If you think menopause is going to cause weight gain, steal your muscle tone or thin out that hair of yours, those symptoms are largely caused by the aging process and menopause not so much. Menopause is natural and mostly harmless. It can, however, be uncomfortable and a lot of that depends on the individual, genetics and the environment.

While science hasn’t nailed down a way predict how severe or not severe menopausal symptoms can be, there are a few all-natural ways to combat them. First and foremost and maybe the easiest way is to maintain a positive attitude and high self-esteem; both have been scientifically linked to less severe menopausal symptoms.

Besides girding yourself mentally, there are several herbal strategies one can use that may assuage unwanted menopause symptoms. People, in the past, may used products that contain extracts of yam, soybeans, ginseng and red clover. Well, what do all those herbs have in common?

They all contain phytoestrogens, plant estrogens with mild estrogenic effects that help to balance estrogen levels. If estrogen levels are low, phytoestrogens will act as substitutes for fluctuating hormones. If estrogen levels are high, phytoestrogens will block overstimulated receptor cells.

According to The Journal of Nutrition, alfalfa contains one of the highest levels of phytoestrogens in foods. Slippery elm bark and marshmallow extracts have been found to improve some of the symptoms associated with menopause like vaginal dryness and abnormal discharge. The Journal of Islam University of Medical Sciences found that women who took passionflower extract daily saw a significant reduction in the severity of their hot flashes. The Complete German Commission E Monographs Therapeutic Guide to Herbal Medicines states that passionflower is effective at relieving nervous restlessness and hot flashes. Valerian root has been linked to relief from hot flashes, the most common menopause symptom. Furthermore, researchers have unearthed evidence that valerian root may also alleviate sleep problems associated with menopause. In fact, both formulas have the potential to help with that. So if you’re looking for a new herbal strategy to deal with menopause, then look no further than Designer-Health’s holistic approach.

Are Hormones Hindering our Weight-Loss Goals?

As people age, fat tends to build up around the midsection. For some, the reason is clear. We sneak one too many brownies at the church potluck, or the only time we spend with our exercise bike is wiping away the cobwebs with an old rag. But there are others who eat a strict regimen of healthy, nutritious foods. They count their calories, and they exercise every single day, but they still can’t seem to lose that belly flab. If the tried and true methods of weight loss are failing, is there hope for ever having that beach-ready body?

There just might be. That’s what C. W. Randolph, MD and his wife Genie James, authors of From Belly Fat to Belly Flat, believe. Dr. Randolph is a world-renown pioneer in the field of bio-identical hormone replacement therapies and specializes in women’s health. He believes that people who have trouble removing that spare tire from their middles may suffer from hormonal issues, specifically estrogen dominance. This does not mean that a woman has excessive amounts of estrogen - although it can - what it really means is that there isn’t enough progesterone being generated by the body to balance out the amount of estrogen. Estrogen dominance has been linked to a great deal of problems: abnormal menstrual periods, bloating, tenderness and swelling in the breasts, PMS-related headaches, mood swings, thyroid dysfunction, poor metabolism, fatigue, memory loss, trouble sleeping and, of course, weight gain.

It is believed that estrogen dominance impacts body weight in three significant ways. First, excess estrogen can increase body fat, and body fat contains compounds that produce more estrogen which causes the body to sock away more fat which creates more compounds, ad nauseum.

Secondly, estrogen dominance may undercut your metabolism, making it harder for you to lose weight by dieting and through exercise. Finally, estrogen dominance impacts fat distribution, making women more likely to store fat around the hips, abdomen, waist and thighs. This is why many women develop a pear-shaped figure during middle-age.

By adding natural progesterone to the body and a good whole food eating plan, one may be able to lose weight by eliminating excess estrogen in the body, reducing the amount of calories stored as fat, improving metabolism, aiding in the regulation of blood sugars, and it’s reported to reduce bloating as well.

So if you’re struggling to earn that flat belly or just want to lose a few pounds before your next wedding anniversary or high school reunion and diet and exercise seem to be failing you, it might be time to look into the exciting world of bio-identical hormones!