Once you have completed 40 glorious years on this planet, you learn to take your health more seriously. That is when minor health issues start showing their ugly heads and threaten to become major! In a way, it is good. At least, it will pave the way for a healthier body than it has been. A number of dietary supplements are available in the market that help women lead a healthier life.
1. Multivitamins
- Facts and Benefits: Multivitamins, as the name suggests, is a combination of various vitamins that include B1, B2, B3, C, and others. They are especially good for women because they reduce the risk of osteoporosis and boosts the immune functions, thereby letting women fall sick less often, and prevents breast cancer. Multivitamins also prevent heart disease and colon cancer.
Only one percent of people who underwent a study out of 3 million were found to receive the required amount of vitamins and nutrients from food alone.
It is ideal to have half of your multivitamin dose in the morning and the other half in the evening, as the body can only absorb a certain amount at a time.
2. Calcium
- Facts and Benefits: Calcium is essential in building bones, muscles, and teeth. It is also used up during nerve conduction, blood clotting, and muscle contraction. When the level of calcium is low in the blood, the system reaches out to the bone to draw out the required amount. If this calcium is not supplemented, the bones become weak and osteoporosis sets in. This is a serious concern for women, or anyone for that matter, because this makes them susceptible to fractures and injuries. Doctors say that you should take magnesium along with calcium to prevent constipation caused by calcium intake. Take your calcium with plenty of water.
- Recommended Dose: The recommended dose for postmenopausal women is 1200 to 1500 mg of calcium daily, according to the University of Michigan Health System.
- Sources: Natural sources of calcium are dairy products such as milk, cheese and yogurt; broccoli, salmon, tofu, and almonds.
3. Vitamin D
- Facts and Benefits: Vitamin D helps us to prevent bone fractures and helps with calcium reabsorption. It also protects against multiple sclerosis and breast cancer.
- Recommended Dose: The recommended dose is 800 to 1000 IU of vitamin D daily.
- Sources: The body makes vitamin D when it is exposed to sunlight. Other natural sources are egg yolks, liver, saltwater fish, and fortified milk. Have your vitamin D along with milk (it is fat soluble) during your breakfast.
4. Fish Oil
- Facts and Benefits: This is another supplement that every women over 40 should take because they contain heart healthy omega 3 fatty acids. As women age, due to the depletion of estrogen in the postmenopausal period, their heart is less protected than before, and fish oil can provide the extra protection needed that will reduce the risk of heart attack and lower the risk of breast cancer. Fish oil contains DHA and EPA (types of omega 3 fatty acids) which are good for the heart and brain.
- Recommended Dose: The recommended dose for fish oil is 600 mg daily.
5. Soy Isoflavones
- Facts and Benefits: Isoflavones are natural plant hormones. Isoflavones obtained from soy contain daidzein and genistein. Soy isoflavones help preserve the bone density, thus preventing bone loss. Recent studies have found that this hormone can reduce hot flushes and other menopausal symptoms. Isoflavones inhibit the growth of the cells that are responsible for clogging of the arteries, thus reducing cardiovascular disease risk. Some studies suggest that isoflavones are the ingredients of soy that are responsible in bringing about the reduction of cholesterol.
It is thought that isoflavones act against cancer cells in the same manner as any cancer-treating drugs would do, thus reducing the risk of breast and endometrial cancer. Isoflavones have antioxidant properties at par with vitamin E, which is another popular antioxidant.
Women are the backbone of the family. When they are healthy, the family runs like a well-oiled machine. When they fall sick, it seems as though the family has come to a standstill. Therefore, don't let your health take a back seat!
