A woman's body needs a lot of nourishment. There are many vitamins and minerals that ensure a healthy body. However, as you reach puberty and age more, a few nutrients become vital for healthy functionality, reproduction as well as vitality. On this International Day Of Action For Women's Health, 28th May, learn more about the women's health so that you or women around you stay healthy.

Here are top 6 nutrients that are a must for women of all ages.

1) Vitamin B12 - Women suffer from extreme fatigue as soon as they reach late 20s or mid-30s and vitamin B12 has proven to be extremely efficient in not only curbing the feeling of fatigue, but also in promoting swiftness and alertness in the body.

2) Vitamin D3 - Lack of vitamin D3 is detrimental for breast and ovarian cancers which plague a large number of women. This vitamin  also builds immunity against certain autoimmune diseases and provides adequate strength to muscles, bones and teeth.

3) Iron - Adequate levels of iron in the body ensures that you never run out of energy and are always active. In addition, iron plays an important role in maintaining efficient functioning of the brain.

4) Vitamin B6 - Vitamin B6 mainly promotes the maintenance of a healthy and regular sleep pattern and protects against sleep-related disorders such as insomnia. It also helps in the correct regulation of your appetite while maintaining hormonal balance, thus protecting you from mood disorders.

5) Folate - Women who are expecting or have recently given birth certainly benefit a great deal from adequate consumption of folate. These women are highly vulnerable to a number of spinal and brain defects which are effectively prevented by the nutrient. It also helps to make the body highly resistant to colon and breast cancers.

6) Calcium - Calcium is like a wonder drug for all women as it solves a majority of problems which hinder their daily life. It plays an important role in maintaining a stable blood pressure and is extremely efficient in controlling certain noxious symptoms of PMS. It is important also to maintain their bone density as they age.

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6 Nutrients Women Need The Most

How to know if you're pregnant

There are two main ways of finding out if you are pregnant - getting your blood tested, and doing home pregnancy urine test. In order for these tests to give you a clear picture, you need to wait until the right time i.e. until you've missed your period. However, there are several early signs of pregnancy that can give you an indication that you might be expecting.

1. Shortness of breath - Do you find yourself losing your breath on the stairs or when you walk for a long period of time, more than you usually do? This could be a sign of pregnancy since the fetus needs oxygen, leaving you feeling a little breathless even when you mildly exert yourself.

2. Sore breasts - If your breasts suddenly start feeling a little heavy or you feel like they have grown and your areolas seem slightly darker, it could be one of the first signs that you are pregnant.

3. Fatigue - The increase in hormones in your body during a pregnancy could lead to you feeling a lot more tired. If you end up exhausted after a normal day this could be because women tend to feel extreme tiredness during their first trimester of pregnancy.

4. Nausea - Around 6 weeks into a pregnancy (sometimes earlier), women tend to feel nauseous. This usually subsides as you enter into your second trimester. Feeling nauseous could be a sign of pregnancy. You can treat it by eating things that help settle your stomach like crackers and soda.

5. Frequent Urination - If you notice yourself needing to urinate more than usual, it could be a sign of pregnancy. This happens because your body is now producing extra fluids that cause your bladder to work extra.

6. Headaches - An early sign of pregnancy is experiencing frequent headaches. This happens because your body is now suddenly dealing with a lot of excessive hormones. To deal with the headaches make sure you take a pregnancy safe painkiller instead of a normal one.

Everybody has a way of expressing itself if only we take the time out to listen. If we really pay attention to these tiny reactions, detecting a pregnancy early, that is even before you skip that period is possible



How to know if you're pregnant

Pregnancy is that period of time in a woman's life when she is excited about giving birth to her baby. She is not only responsible to keep herself healthy, but her baby is also her responsibility. What she eats, how she lives and her daily routine will affect the baby. Thus, to have a healthy pregnancy it is necessary that you exercise regularly and eat well. You should also avoid those things that may hurt your baby. 

Take care of what you eat
During pregnancy it is important to get proper nutrition so that you and your baby are healthy. For slow and gradual weight gain, it is necessary to pay close attention to the folic acid, calcium and iron intake. However, if you are obese, then your weight gain regime will be different from others. 

The diet during pregnancy should include
1. Intake of fruit and vegetables is important as they are good sources of vitamins, minerals and even fiber. They are good for digestion and also help in preventing constipation. Eat fresh fruits and vegetables daily.

2. During pregnancy carbohydrates are also important as they act as an important source of energy. Different food items that are rich in carbohydrates are potatoes, bread, breakfast cereals, pasta, rice, noodles, millet, maize, oats, yams, sweet potatoes, and corn meal. It is better to eat whole grains and potato with the skin on as they are rich in fiber. 

3. Intake of protein is very important during pregnancy, and thus you should take lean meat, pulses, beans, nuts, fish, and eggs. All these items should be cooked well so that you do not face any problem in digestion during pregnancy. 

4. It is also necessary to eat dairy products like milk, cheese, butter and yoghurt during pregnancy. They are important because they contain the calcium and nutrients that are necessary for the growth of the baby. 

What to avoid?
Just as you should eat certain food items to be healthy, there are certain foods that must be avoided to be fit and healthy. Avoid the following during pregnancy

-  Drugs and alcohol
-  Medicines that are not prescribed by your physician
-  Smoking tobacco
-  Fried and oily food
-  Fishes those are rich in mercury like shark, tilefish, swordfish and those fishes that are caught in local waters are not considered safe. 
-  Too much intake of caffeine is also hazardous for a pregnant lady. 

Thus, by following the above-mentioned  diet tips you can keep your baby and yourself healthy. Always get advice from your physician for any decision that you take during pregnancy.

Are You Pregnant? Take Care of Your Diet

Pregnancy is a very special time in a woman's life when there is an added focus to take care of yourself and your unborn child. The adage'you are what you eat' takes on a whole new meaning during this period as it becomes the soon to be mother's responsibility to pack in extra nutrition to nourish her growing bump. Doctors often add in a dose of vitamins to ensure that the both mother and child are well nourished. But beyond that, the food choices you make will maintain a healthy weight gain for you and your baby and eventually even help when you want to shed the extra weight after your child is born.

Here are some tips to have a perfect diet during your pregnancy

Load up on the good stuff: even if you've always been eating healthy, it is time to crank things up a notch and include more proteins, vitamins, minerals especially folic acid and iron and some extra calories for energy and increase it as you progress in your pregnancy. But eating to get more nutrients doesn't have to mean eating more in general. If you are already at a healthy weight, then you don't need extra calories in the first trimester. In the second trimester, you need about 340 extra calories a day and about 450 extra calories a day in the third trimester. The numbers will change if you are underweight or overweight.

Say no to some: during pregnancy, give a skip to food items like raw seafood and undercooked meat and poultry. This could lead to potentially dangerous infections. Other foods to steer clear from include unpasteurized milk and soft cheese. All of these are possible sources of bacteria that can be harmful to an unborn child. It is always good to give your fruits and veggies a good extra wash, as always. Try to avoid the known culprits like popular local fruits that may be laden with artificial ripeners. Also avoid food with excess oil or preservatives. 

You will also have to say a complete no to alcohol or smoking during this period. While most sites suggest that you also ditch your caffeine fix, you can best keep it less than 200 mg or 12 ounces in a day. Stick to decaffeinated tea and sodas when possible. Some other foods that have to be avoided during pregnancy are packaged food, cold drinks, preserved food items as they contain preservatives, which are harmful. Also, chinese food should be avoided as it contains monosodium glutamate, which is again harmful due to teratogenic chemical.

Diet a big no: another big no during pregnancy is dieting or controlling the intake of food to lose weight. Pregnancy is the time you actually, for once, get to legally gain weight and be happy about. Don't mess up your natural system with forced diets.

Keep the food coming: pregnancy is the time for food craving at all odd hours and the time to give into them without an ounce of guilt! if you are dealing with nausea and food aversion, try to stick to small meals throughout the day. Replace the chips with carrot sticks and the pizza slice with soup. If that sweet tooth starts acting up, give it a frozen fruit dessert or shake.

Diet in Pregnancy

During pregnancy, your body is subjected to several physiological changes including increased hair fall, continuous indigestion, headaches, development of varicose veins, skin pigmentations and so on. The growing baby bump hinders free movement as well. Quality time with your husband or partner is helpful, but is not the best way to relax you. During pregnancy many partners stop having sex due to body issues. Intercourse is extremely important to comfort an expecting mother. Going by a few sex positions cited below, partners can enjoy pregnancy without a speck of stress.

1. Spooning- In spooning a woman lies on one of her sides while the male partner lies behind her on his left or right side. Both partners should lie on the same side or if not they will end up turning their backs at each other. Penetration happens from behind. This position enables shallow penetration, which is good for the baby.

2. Do it like a clip- In this case two bodies should align like a clip. The man lies on his back while the woman is on the top facing him. Her knees are folded next to him and she is in the shape of an arch. Her hands serve as support as they are firmly placed on the bed behind her arching back. There is ample space for the bump.

3. Perch on him- It is healthier to avoid pressure on the abdominal region when pregnant. Make your man sit on a stable surface; say a stool or a chair. Sit on his lap with your back against his chest. This way the woman can regulate the depth of penetration by moving backward and forward. She is on her toes and her abdomen faces no weight.

4. Do it the Amazon way- The Amazon style of intercourse needs to be carried out on a chair or a stool. The male partner remains seated while the woman sits on his lap facing him with her legs across his sides. The baby bump is comfortably positioned between the partners and the lady takes charge by moving up and down.

5. Doggy style- The doggy style keeps the expecting mother away from exertion. She crouches on her hands and legs while the male partner enters her body from behind.

6. Living Room style- Let your rounded belly rest against the softness of the living room couch. Kneel on the couch to suit your feasibility, while your partner penetrates you from behind. The pregnant woman balances her body by holding on to the couch with her hands.


6 Sex Positions During Pregnancy

Pregnancy brings with it a new set of additional responsibilities. The mother has to be extra vigilant about monitoring and caring for her health. This ensures that sufficient nutrition is being provided to the growing infant, at the same time, ensuring no harm comes to you. Listed below are some simple ways to do the same.

1. Prenatal care: As soon as you realize you are pregnant, it is advisable to talk to a doctor or a midwife about proper prenatal care. This could include anything and everything from prenatal vitamins to food habits to exercise to sleeping habits to periodic scanning and a number of other things that your doctor will prescribe.

2. Diet: You need to ensure two things that is you are eating enough for two people and everything is healthy and not harmful for the little one that gets all its nutrition through you. The diet should be healthy, nutritious, wholesome and of course free of junk. Some pointers to a healthy diet include:

a. Include a good amount of fruits and vegetables every day; break it into five small portions.
b. Sufficient amount of carbohydrates should be the basis of each meal.
c. Whole grains are preferred to white grains, which also give good amount of fiber.
d. A good amount of proteins including fish, eggs, meat, nuts, pulses, milk, and other dairy products.
e. Ensure adequate amount of iron, calcium, and other minerals are included in the diet.
f. Avoid eating unpasteurized dairy products, uncooked or undercooked food and smoked seafood.
g. While most vitamin requirements should be met through the diet, in some people, prenatal vitamins which provide the increased demands for folic acid.

3. Weight gain: If your weight was normal for your age and height before pregnancy, expect to add about 12 to 15 kg during your pregnancy. Consult with your doctor on weight changes and nutritional aspects to monitor weight throughout pregnancy. This could change based on if it is twins, your weight before pregnancy, and body type.

4. Exercise: Exercising during pregnancy is being increasingly encouraged for the following reasons:

a. Improved energy levels
b. Controls back pain
c. Improved sleep pattern
d. Improves constipation
e. Improves muscles strength and endurance
There are specific exercises designed to benefit the pregnant women. Whether it is walking or swimming aimed at improving overall health or Kegel exercises aimed at improving vaginal and perineal muscles, your doctor should be able to draw up a routine.

5. Lifestyle changes: With pregnancy setting in, it is time to bid goodbye to smoking and drinking alcohol. Continued smoking after onset of pregnancy has many serious complications, including growth retardation, low birth weight. Alcohol can lead to miscarriage, stillbirth and premature delivery.

These are simple ways to monitor and care for your and of course, the baby's health throughout pregnancy.

5 Ways to Monitor and Care for Your Health During Pregnancy

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