Ages 16 to 30

Women in this age group may experience malnutrition due to unhealthy diets, lifestyles, and work pressure. They should adopt a nutrient-rich diet, especially focusing on folate and iron. Folate (vitamin B9) is crucial for cell development, DNA formation, red blood cell production, cardiovascular health, and preventing neural tube defects in fetuses.

To reduce stress, women can engage in exercise, meditation, ensure adequate sleep, keep a journal, or talk to friends. Practicing yoga, walking, and swimming can contribute to mental well-being and maintain physical fitness. Listening to music or practicing deep breathing also helps calm the nervous system.

Ages 30 to 45

Women in this age group often face significant physical and psychological pressure, balancing careers and childcare. The risk of iron, calcium, and vitamin D deficiencies is primarily linked to physiological factors, lifestyle, and hormonal changes. Symptoms include back pain and knee pain. During adulthood, women require approximately 800 mg of calcium daily, increasing to 1,000 mg per day from age 51 onwards.

The habit of sitting for 8-9 hours daily at work is also detrimental to health. They should stand up, walk around, or stand in place periodically to mitigate the negative effects of prolonged sitting. It is important to monitor menstrual cycles for early detection of hormonal imbalances, undergo gynecological examinations every 6-12 months, and get cervical cancer screenings as recommended.

Ages 45 to 60

Menopause triggers hormonal changes, leading to hot flashes, sleep disturbances, decreased bone density, osteoporosis, and cardiovascular issues. Women should undergo regular bone mineral density checks and exercise consistently to maintain good health. Mood swings, hot flashes, and persistent insomnia are common symptoms during menopause. In such cases, women should consult a doctor for advice on managing discomfort.

To safeguard health, individuals should acquire knowledge about nutrition and exercises suitable for their physical condition. Women in this age group should also supplement their diet with iron-rich foods such as leafy green vegetables, beef, beetroot, and various nuts. Consuming fiber-rich foods can nourish gut bacteria and aid digestion. Whole grains, beans, and fruits help prevent constipation and improve metabolism. Dairy products, beans, eggs, fish, vegetables, and juices provide calcium. Early morning sun exposure helps the body absorb vitamin D and prevents various illnesses.

By Le Nguyen (Source: Times of India)