Women's Diet Special - Periods, PCOS, Pregnancy & Menopause | Nutritionist Suman A | TRS

Nutrition plays a crucial role in women's health throughout their life stages, with significant changes occurring at different ages. Vegan diets can lead to deficiencies if not properly managed, and issues like PCOS are increasingly common among women today. Menopause brings challenges such as depression and sleep disturbances that affect weight management. Teenage girls often misunderstand the importance of adequate sleep for hormonal balance, while pregnant women frequently overindulge under the misconception of 'eating for two.' Understanding these dietary needs is essential due to fundamental differences between male and female biology.

Suman Agarwal, a leading dietician with over 24 years of experience, expresses her excitement for an important discussion aimed at female listeners. She highlights the abundance of health podcasts available in India but emphasizes the need for more focused conversations on women's health issues.

Men's and women's bodies experience life differently, particularly due to the complexities of female biology. Women have unique challenges related to reproductive health, such as menopause and hormonal fluctuations that can affect their overall well-being. This discussion will explore a woman's life journey from pre-puberty through old age, focusing on how diet and nutrition play crucial roles at each stage rather than solely on gynecological aspects.

Dietary needs shift significantly during puberty, particularly for girls who require increased iron intake due to menstruation. This is essential for maintaining energy levels and overall health. Additionally, adequate fat consumption supports hormone production necessary during this stage of development. For boys, the focus shifts towards zinc to aid in muscle recovery and growth as they build muscle mass more rapidly than girls at this age.

Iron and calcium are crucial for growth during puberty, with girls growing until about 16-17 years and boys up to 22-24 years. Foods rich in iron include fruits like pomegranate and watermelon, nuts such as pistachios, pulses like black-eyed peas, grains including ragi and bajra, along with halim seeds which can be soaked overnight. Dairy products like milk or paneer are also essential for optimizing height growth due to their protein content. For those severely deficient in iron, consuming specific local greens may provide additional benefits.

A balanced diet rich in protein is essential for maintaining iron levels, especially for working parents concerned about their child's nutrition. Incorporating ragi roties into meals can be beneficial; ideally, they should be consumed daily or at least once a week. A recommended recipe called Miracle Juice combines tomatoes, pomegranate, amla (for Vitamin C), carrots, and beetroot to enhance iron absorption when served fresh with breakfast or as soup. Additionally, multivitamins are advised universally to ensure adequate nutrient intake.

Everyone should take a daily multivitamin due to uncertainties about nutrient retention in urban diets and cooking processes. This ensures essential vitamins are consumed despite potential losses from food preparation. Additionally, omega-3 supplements are recommended for all ages, including pregnant women, because of their beneficial effects attributed to EPA and DHA.

Anti-aging is not just about external beauty; it starts at the cellular level. Maintaining good internal health, particularly through digestion and spinal health, is crucial for overall well-being. To support brain function and prevent conditions like dementia or Alzheimer’s—especially prevalent in aging populations—it's important to ensure adequate muscle mass and nutrient intake. Omega-3 fatty acids are vital for brain cells, with options available from fish oil or vegetarian sources like flaxseed; however, consuming large amounts of flaxseed may lead to toxicity.

Teenagers have unique dietary needs due to growth and development, requiring sufficient protein and calcium. Many parents are open to supplementation, with kids commonly taking gummies for vitamins like omega-3s and calcium. However, it's crucial not only to focus on these but also on minerals such as iron and zinc that play significant roles in overall health during this stage of life.

Zinc and dietary changes are crucial for women preparing for pregnancy, especially those dealing with PCOS or PCOD. These conditions have become increasingly common, particularly in India, due to lifestyle factors such as sedentary habits and academic pressures starting from a young age. Gynecologists often recommend addressing these issues through diet before exploring other medical options.

Hormonal imbalances in women, particularly conditions like PCOS, involve multiple hormones such as thyroid hormones, prolactin, insulin, FSH, LH and DHEA. Addressing these requires collaboration with healthcare professionals to determine necessary medications for regularizing menstrual cycles. Dietary adjustments are crucial; a thyroid-friendly diet should include selenium-rich foods while avoiding certain grains like bajra and soy products that can negatively impact hormone levels. Additionally, maintaining adequate B12 and iron levels is essential since deficiencies can exacerbate hormonal issues. Incorporating specific exercises or yoga practices may also help stimulate gland function by promoting overall body movement.

Essential fatty acids are crucial for hormone balance, particularly thyroid and pancreatic hormones. They primarily come from fish or oils; vegetarians should focus on quality oils instead of ghee, which is high in cholesterol but low in essential fatty acids. Cooking vegetables with oil rather than ghee can help prevent hormonal deficiencies. Recommended cooking oils include peanut, sunflower, and rice bran oil due to their suitability for high-temperature cooking. It's advised to rotate different types of oil every few months while incorporating healthy fats like olive oil when preparing eggs.

Women with PCOS often make dietary mistakes that contribute to weight gain, such as consuming excessive junk food and lacking balance in their macronutrients. In the past, many were sedentary and unaware of healthy eating habits. Today’s women are more active but still struggle with diet; they may exercise regularly yet fail to maintain a balanced intake of nutrients. The key focus for managing PCOS is achieving a healthy weight through proper nutrition alongside physical activity.

Achieving an ideal body weight significantly alleviates PCOS symptoms, including hirsutism, pigmentation issues, and irregular periods. A targeted approach involving a balanced diet and consistent exercise is essential for reaching this optimal weight. The focus lies in guiding individuals towards sustainable lifestyle changes that promote overall health while addressing specific concerns related to PCOS.

Many individuals with PCOS focus solely on muscle-building and flexibility exercises like weight training, Pilates, yoga, and kickboxing. However, they often neglect low-impact cardio workouts that are essential for balance in their fitness routine. Additionally, a common dietary mistake is adopting a vegan diet without considering the need for quality fats from sources such as oils and nuts. It's important to include small amounts of cholesterol while maintaining an overall balanced diet.

Teenagers often struggle with managing their hormones due to unhealthy habits, particularly a strong craving for sweets like chocolate and ice cream. The convenience of food delivery services exacerbates this issue, making it easy to indulge in desserts at any hour. Additionally, many teenagers have poor sleep patterns; they believe sleeping late is acceptable but fail to recognize that adequate rest is crucial for hormonal balance.

Teenagers require adequate REM and deep sleep for proper development, but many stay up late, often until 2 or 3 AM. This lack of sufficient deep sleep prevents their bodies from fully resting and producing essential hormones necessary for growth and repair. Additionally, staying awake leads to unhealthy nighttime snacking habits that further disrupt their sleep patterns.

Managing PCOS requires a holistic approach that emphasizes personal responsibility for health. Individuals must prioritize sleep, physical activity, and overall well-being alongside academic pursuits. It's essential to recognize the interconnectedness of lifestyle choices and their impact on conditions like PCOS.

Weight loss often helps correct PCOS, but if it doesn't, hormone-related medications may be necessary. In addition to medication, certain vitamins like myo-inositol and dehydro-inositol are recommended for support. For issues related to prolactin levels, supplements such as L-carnitine and magnesium can aid in sleep quality. Addressing anxiety through counseling is also advised due to its prevalence among teenagers influenced by academic pressure and body image concerns.

To manage dessert cravings while pursuing weight loss, it's essential to maintain adequate levels of B12, D3, and iron. Instead of outright eliminating desserts—which is often unrealistic—focus on healthier alternatives. A suggested recipe includes blending 100 ml almond milk with a quarter cup of frozen blueberries, half a banana, one or two dates for sweetness, and six to eight unsalted pistachios. For added protein after workouts, consider incorporating protein powder into the mix for a nutritious smoothie that satisfies sweet cravings without compromising health.

Teenage girls involved in sports or physical activities often wonder about the use of protein powders. Experts advise against giving protein supplements to growing teenagers, as reliance on whey protein instead of natural sources like milk can negatively impact bone mineralization. The recommended age for starting protein shakes is after growth has completed—around 16-17 years for girls and 22-23 years for boys. Collagen supplements are an exception that may be considered during this period.

Collagen is a protein supplement beneficial for skin health, particularly starting from age 18. It naturally depletes with age and has been widely used by Japanese women, with about 80% incorporating it into their routines. While collagen supports hair growth and cartilage building in older adults experiencing knee pain, it's not a complete protein source; thus intake should be limited to around 7-8 grams daily after consulting healthcare professionals. In late teens, many individuals focus on weight loss or body image improvements often influenced by social perceptions—girls tend to dress up for themselves or other girls rather than primarily seeking male approval.

Many young people seeking weight loss often make the mistake of adopting extreme diets like intermittent fasting or veganism without understanding their impact. While some may initially lose weight, they frequently experience negative side effects such as headaches and a slowdown in metabolism due to prolonged periods of not eating. This approach can lead to unsustainable results and health issues.

Intermittent fasting can lead to energy depletion as the body first uses glycogen stores and then muscle for fuel, which may slow metabolism. While it appears simple—just eating within a specific time frame—it often lacks nutritional balance. Nutritionists recommend structuring meals carefully during this period to ensure adequate macro and micronutrient intake, even if it's condensed into fewer meals. For those struggling with unhealthy eating habits like excessive desserts or packaged foods, retraining involves guiding them towards healthier choices while maintaining their preferred meal timing.

Diet sodas, often consumed for their low-calorie appeal, are not suitable during growth periods due to caffeine content that hinders calcium absorption and can cause stomach issues. A healthier alternative is traditional nimbu pani (lemon water), which provides hydration, vitamin C, energy, and gut-friendly properties. To add a fizzy twist while keeping it healthy, mix 100 ml of nimbu pani with sparkling water or soda along with minimal sugar—about one to two teaspoons—and enhance the flavor with lime juice and salt. This refreshing drink can be enjoyed at any time.

Chocolates can be a challenging craving due to their addictive nature, often linked to caffeine. For evening snacks, opting for protein-based desserts or dark chocolate is recommended over traditional sweets. Dark chocolate offers antioxidants and lower sugar content compared to milk chocolate, making it a healthier choice. Additionally, incorporating iron-rich foods like dates and vitamin C sources such as gooseberry candies can satisfy sweet cravings while providing nutritional benefits.

Moderation and Balance: The Role of Soya in Diets Soya is a high-protein food with beneficial qualities like good fats, fiber, and iron. It can be safely consumed by most people in moderation—about two to three servings daily—but those with thyroid issues should limit intake. A balanced diet incorporating tofu or paneer on alternate days works well for vegetarians; freshness of the product enhances taste and nutrition.

Nutritional Versatility: Embracing Diverse Soy Products Soya chunks are nutritious alternatives that provide protein without fat, making them suitable for various meals alongside vegetables. Tempeh is another soy-based option that's gaining popularity due to its flavor variety compared to tofu. While some cultures may not traditionally consume soy products, their increasing acceptance among Indians reflects a growing interest in diverse cuisines where soya plays an important role.

Women in their late 20s and early 30s experience a natural decline in muscle weight and bone density if they do not engage in strength training. Bone density begins to decrease after age 25, with significant calcium depletion occurring post-35. Pregnancy before the age of 35 is advantageous as women can still deposit calcium into their bones effectively. During pregnancy, dietary changes support increased calcium deposits necessary for labor preparation, often resulting in an increase in frame size postpartum due to these physiological adaptations.

To enhance fertility, dietary changes are crucial. Introducing coenzyme Q10 and folic acid can significantly aid both men and women in their journey to conceive. It's essential to avoid unnecessary vitamins while ensuring a balanced intake of Omega-3s, multivitamins, vitamin D3, B12, and protein-rich foods with adequate calcium. Maintaining healthy hormone levels is vital; weight management plays a key role as losing just 5-10 kilos can improve chances of conception naturally.

Nutritional Needs During Pregnancy Pregnant women need to increase their caloric intake, focusing on nutrient-rich foods rather than empty calories. Essential nutrients like calcium (1100-1200 mg), protein, and cholesterol are crucial for fetal brain development. Iron deficiencies are common; thus, iron-rich foods should be included in the diet while avoiding green tea and excessive caffeine that hinder absorption of vital minerals.

Weight Management Challenges Maintaining a healthy weight gain during pregnancy is essential for both mother and baby’s health. Ideally, mothers should not exceed 10 kg of weight gain while ensuring the baby's birth weight exceeds 3 kg. Special attention must be given to cases with gestational diabetes or other complications where careful monitoring can lead to successful outcomes without excess maternal weight.

Avoiding Dietary Pitfalls Common dietary mistakes among pregnant women include indulging in junk food under the misconception they’re eating for two and consuming unsafe street food or raw items that pose health risks such as listeriosis. Pregnant individuals should prioritize freshly prepared meals at home over uncooked salads from restaurants or street vendors due to hygiene concerns.

Essential Nutritional Needs Postpartum Postpartum, a woman's body undergoes significant hormonal changes that can lead to conditions like postpartum depression. During lactation, mothers require an additional 450-550 calories and 25 grams of protein daily to support both their recovery and the baby's growth through breast milk. A nutritious diet rich in calcium (around 1400 mg) is essential for producing high-quality milk; this includes adequate hydration with liquids such as milk and dals for carbohydrates and proteins.

Balancing Weight Loss Goals with Nutrition New mothers often feel pressure to return to pre-pregnancy weight but should focus on balanced nutrition rather than restrictive diets. It's crucial to avoid excessive fats while ensuring enough healthy fats are included in meals—like eggs or fish—for optimal baby development. Suggested meal plans include nutrient-dense options throughout the day, emphasizing protein intake at every meal along with sufficient liquid consumption for effective breastfeeding.

New mothers often neglect their own nutrition and exercise while focusing on caring for their children. This can lead to missed meals and a lack of physical activity, especially when balancing work responsibilities. It's crucial for new moms to prioritize self-care alongside parenting duties. As life progresses into menopause, women experience significant hormonal changes that may result in weight gain around the abdomen and decreased digestibility of food due to lower enzyme production.

During menopause, hormonal changes lead to lower hormone production and symptoms like hot flashes. To combat osteoporosis, it's crucial to increase calcium intake to about 1100-1200 mg daily through easily digestible sources such as milk proteins while avoiding full-fat dairy that can hinder calcium absorption. Caffeine from coffee and tea should be minimized; opting for lighter versions is recommended. Additionally, protein needs rise during this phase with a focus on incorporating paneer or eggs into meals while reducing carbohydrate intake due to decreased energy expenditure.

Essential Strategies During Menopause During menopause, maintaining a balanced diet with controlled carbohydrate intake is crucial to prevent weight gain and manage common issues like knee and back pain. Strength training should ideally begin by age 40 to combat muscle loss and osteoporosis. Regular exercise can also help avoid conditions such as frozen shoulder, while magnesium glycinate may alleviate sleep disturbances during this phase. Essential supplements include primrose oil for hot flashes, vitamin D3, B12, coenzyme Q10 for heart health especially in those on thyroid medication, omega fatty acids for overall wellness, and glutathione combined with vitamin C to address skin pigmentation.

Empowering Healthy Aging Encouraging older women to adopt healthier lifestyles often requires support from family members who emphasize the importance of nutrition and fitness. The goal is not just immediate well-being but ensuring independence into advanced age without reliance on aids like walking sticks. Women experiencing menopause face challenges including depression or weight gain; however they are encouraged not to succumb victimhood but rather embrace an active lifestyle that defies aging stereotypes through activities like dancing or jogging.

Post-menopause, women in their 50s to 70s are increasingly prioritizing nutrition and exercise as they have more time for self-care. It's crucial for them to maintain a balanced diet rich in protein while avoiding fad diets that eliminate essential nutrients like milk. Regular gynecological check-ups are vital due to rising cancer rates, particularly breast cancer; awareness of body health is paramount during this phase. Additionally, managing sugar intake can help prevent dementia and other genetic predispositions by ensuring overall well-being through proper sleep, exercise, mental health care, and nutritional balance.

The conversation highlights the joy of sharing wisdom and experiences through YouTube, emphasizing a shift from personal career goals to helping others. The speaker expresses a desire for more content aimed at women, recognizing that many questions remain unanswered by men. There’s an invitation for feedback on future topics related to fitness and health, along with encouragement to explore additional resources like their Hindi episodes.