Women’s Health Education

Leaf_waterAre you getting enough water?

Water makes up 60 percent of our body’s weight and is absolutely necessary for our organs to function properly.  Water is essential for proper digestion, kidney function and brain function and is required by every cell of the body. Since we are constantly losing water through sweat, urine, and even our breath, drinking enough water is crucial. Dehydration can cause headaches, light-headedness, fatigue and other serious complications.

So how much water should we drink?

The basic equation for determining this is by dividing your body weight in half. So, if you weigh 200 pounds, you would need 100 ounces of water per day if you’re not doing anything strenuous. If you’re working out or sweating a lot you’re going to need to add more to those 100 ounces.

VitaminAre you getting enough daily nutrients?

Women of every age, ethnicity, height, weight, and activity level have at least one thing in common: We all need certain essential nutrients for our bodies to function properly.

The best source of essential nutrients is usually whole food, however most of us are not getting enough nutrients through our diets to fend off symptoms of deficiency and related illnesses. Supplements can provide women with the additional nutrients that their bodies need and may be critically missing.

“Women must ensure they are getting the proper daily intake of vital nutrients, whether through a
balanced diet or supplements, to prevent chronic diseases in the future,” advises Dr. Sheetal Kumar, MD and Board Certified Gynecologist.

Important Daily Nutrients for Women:

Iron: Ideal dosage is 15 mg daily.
Iron is vital to health and needed by every cell.
Its major role is to deliver oxygen to tissues and muscles throughout the body. Women who do not get enough iron can suffer from anemia, fatigue, headaches and paleness. Every month when the woman has her monthly menstruation, she loses iron.

Calcium: Ideal dosage is 800 mg – 1200 mg daily.
Calcium is the most abundant mineral in the human body. It is important for many bodily functions including bone formation. At about 30 years old, the body starts to lose bone mass, which can lead to osteoporosis and bone fractures. Calcium can prevent this from happening.

Magnesium: Ideal dosage is 400 mg daily.
Magnesium is required for more than 300 biochemical reactions in the body. The health benefits include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth. Low magnesium levels can lead to low energy levels. Symptoms of magnesium deficiency include fatigue, weakness, anxiety, and irritability. Magnesium can also help with PMS by decreasing premenstrual cramps and emotional upset due to hormonal changes.

Folic Acid: Ideal dosage is 400 mg daily.
If you are still in your childbearing years, folic acid is important. Taking folic acid can help prevent birth defects during a woman’s pregnancy. Women who are pregnant or may become pregnant, will be asked by their OB/GYN to take folic acids daily.

Vitamin A: Ideal dosage is 700 mg daily.
Vitamin A is important for healthy bones, teeth, skin, mucous membranes and eyes. Vitamin A
has multiple functions, it is important for growth and development, for the maintenance of the immune system and good vision. Deficiencies can result in impaired bone growth, blindness and dry skin.

Vitamin D: Ideal dosage is 400 IU daily.
Vitamin D can lower blood pressure and reduce your risk of diabetes and heart attacks. It can reduce your chances of getting cancers of the breast, colon, prostate, ovaries, esophagus, and lymphatic system.Vitamin D also helps with regulating the levels of calcium in your body promoting healthy bones, largely by promoting the absorption of calcium.

Vitamin C: Ideal dosage is 75 mg – 110 mg daily.
Vitamin C is one of the safest and most effective nutrients. Benefits of vitamin C include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, cancer and even skin wrinkling.