Health supplements and healthy habits to keep you fighting fit.
Mothers are the Support System of our lives! We remember them the most in the throes of hunger pangs. They are the ones who take care of all our nutritional needs and health requirements. But what about their own health and nutrition? Do we know what they require at different stages of their life to look and feel fit and healthy?
Let us ensure that all mothers indulge in healthy eating habits and take the necessary health supplements to improve their health and boost their immunity.
Lively 20s
These are ‘Young’ mothers who are juggling the responsibilities of handling their toddlers and taking care of household responsibilities. Some of them may also be juggling jobs in addition to their home and children.
Healthy Habits
- Including more high energy-giving foods like cereals, due to increased energy requirements.
- Consuming good quantities of lean proteins such as chicken, eggs, fish, pulses, milk and curds to keep you energized through the busy day.
Healthy Supplement Advisory
- A basic Multivitamin to stabilize energy cycles through the day.
- Popping a Vitamin C, tablet daily to ensure protection from viral infections and coughs and colds.
Active 30s:
These are ‘Active’ mothers who seem to spend their day running around! They are always ready to do all the planning and plotting of their young children's schedule.
Healthy Habits
- Eating a concise ‘one dish’ meal that includes proteins, carbs and fiber to cut down time spent cooking. Good options include fada khichdi or dal dhokli accompanied with buttermilk).
- Some kind of regular exercise such as walking/ swimming to ensure good fitness levels.
- Consumption of good quality proteins such as eggs, chicken, fish, dals or milk products in both main meals so that there is no muscle loss due to excessive stress and activity.
Healthy Supplement Advisory
- A multivitamin to ensure adequate nutrients to keep you charged up all day.
- Popping a Vitamin C, tablet daily to ensure protection from viral infections and coughs and colds.
- Taking an Omega-3 fatty acid capsule (Or Flaxseed oil capsule/ Fish Oil capsule to fight against free radical formation in the body. This gives protection against various inflammatory diseases.
Phenomenal 40s
In this stage, a woman undergoes various hormonal changes and weight fluctuations as she gets closer to menopause. Frequent mood swings as well as emotional stress are experienced around this time.
Healthy Habits
- Eating antioxidant-rich red and yellow fruits and vegetables to reduce their risk of metabolic syndrome
- Including nuts like almonds and walnuts daily to ensure a fair intake of good quality fats.
- Ensuring an adequate intake of calcium rich foods such as milk, curd, paneer, green leafy vegetables, broccoli and okra.
Healthy Supplement Advisory
- A good quality multivitamin, Vitamin C supplement and Omega 3 fatty acid capsule.
- Coenzyme Q10, an anti-aging vitamin which needs to be replenished after age 35years.
- Calcium supplement with K-27 and Vitamin D3 to ensure adequate calcium for strong bones.
Relaxed 50s and above
Although women post 50 experience less physical stress, they have to deal with issues like a slower metabolism. There is also a significant fall in immunity levels that make them vulnerable to infections. They may also experience muscle weakness because lower intake of food at this time causes muscle breakdown.
Healthy Habits
- Consuming foods such as eggs, citrus fruits, berries, vegetables and nuts. These foods improve immunity and wellbeing.
- Curds should form an integral part of the daily diet since it is easier to digest than milk and is a rich source of calcium vital for strengthening bones.
- Whey, a good protein source that also aids in muscle recovery.
- Good amount of fiber for better digestion.
- Alternate days of yoga to keep fit and flexible.
- Optimum amount of fats to lubricate joints.
Healthy Supplement Advisory
- A good quality multivitamin, Vitamin C supplement and Omega 3 fatty acid capsule.
- Coenzyme Q10, an anti-aging, anti-cancer and antioxidant nutrient that boosts immunity and metabolism.
- Supplements containing Calcium with K-27 and Vitamin D3, and Glucosamine to reduce knee and joint pains.
- Pre-biotic supplements to aid digestion.
By Dr. Suman Agarwal
