To celebrate Women’s Health Week, we are focusing on how nutrition strategies can support women’s health from adolescence through to menopause. By using tailored dietary approaches, dietitians can help women manage specific health conditions, achieve optimal wellness, and improve their quality of life.
Here are five primary nutrients that can support women throughout their journey from adolescence to adulthood:
Calcium/Vitamin D: Crucial for bone health, especially as peak bone mass is built during these years. Encourage consumption of dairy products, fortified plant-based milk, leafy greens, and regular exposure to sunlight.
Iron: Due to the onset of menstruation, adolescent girls are at a higher risk of iron deficiency anemia. Incorporating iron-rich foods like lean meats, beans, and fortified cereals, along with vitamin C to enhance absorption, is essential.
Adequate Protein: To preserve muscle mass and strength, ensure a sufficient intake of high-quality protein sources such as lean meats, eggs, and plant-based proteins like legumes and quinoa.
Phytoestrogens: Found in soy products, flaxseeds, and whole grains, phytoestrogens can help manage menopause symptoms by mimicking the effects of estrogen in the body.
Fibre: High-fibre diets support digestive health and help manage weight and cholesterol levels. Incorporate whole grains, legumes, fruits, and vegetables.
Reach out to our dedicated dietitians if you would like further advice on nutrition support for your journey.