Women's Health Blog

Flaxseed oil, also known as the Lino seed, is commonly clear to yellowish in color. It is produced by a cold extraction of the ripe dried seeds of flax plant.

Several kinds of products are made from the flaxseed oils. One of which is the linoleum also called as lino. Flaxseed oil is used to bind wood dust and other materials to produce some floor coverings. With its unique features, these wood coverings are easy to have prints in creating stylish designs. Thus, it is also easy to cut for easy installation.

Food-grade flaxseed oils or flax seed oils that are produced without undergoing solvent extraction are sold in the market as edible flaxseed oils.

Flaxseed oil has a lot of health benefits especially for women. There are some nutritional supplements that have flaxseed oil content. Taking flaxseed oil supplements will help a lot of women in the prevention of breast cancer. It also helps to have regular menstruation period. Thus, it lowers all pre-menopausal symptoms. This oil helps women who are suffering from OMT experiencing headaches, mood swing, breast inflammation and stomach bloating.

Flaxseed oil has a high content of omega three which is very good for a good blood circulation and healthy heart. Daily consumption of flaxseed supplement will lower the chance of having heart attacks, strokes, and cancer. It also contains fiber which is good for digestion and lowers body fat. It will help people to burn out fats easily. This way, people now have an alternative way in losing fats rather than lifting some weights at the gym.

Flaxseed oils are good source of calcium. Calcium is very important to lower the risk of osteoporosis. Osteoporosis is a bone problem which makes the bone weaker and prone to breakage. It is very popular in women when they reach their menopausal period.

Taking good care of your body is needed in order to attain a healthy life. Doing some sort of exercise and eating a well balanced meal are the essentials and important contributing factor of having a healthy well being. It is good to know that there are flaxseed oils available in the market. Aside from the fact that it could be use for making floor coverings, it also has health benefits. As a final note, the intake of flaxseed oil, a good source of vitamins and minerals, helps make our body much healthier and stronger.

Women who view dark side of every thing in their life are more prone to suffer from a heart disease as compared to women, who remain positively tuned to the happenings in life and always trust some one instead of treating with doubtful manner. This observation has been made by researchers and reported in various medical journals.

The Differential Factor in Women:

In women the declining sex hormones after the age of 40 are cause of great adjustment problems as well as affecting heart health. Diminishing hormones are also responsible for causing cancers or genital organs and are responsible for the ill health.

Decline in hormones are also responsible for triggering certain psychological misunderstandings faced by them at the family front during their postmenopausal phase. While dealing with postmenopausal problems the psychological factor has also to be looked into. The situation can be greatly improved, by understanding the social factors and accepting, the present situation instead of remaining in the past and spoiling the present.

Role of Optimism in Good Health:

In a scientific study optimism presented by the participant women was assessed by their response to a designed questionnaire to elicit the necessary information by their general behavior statements in different situations encountered by women in day to day life and their interaction responses.

The questionnaire had certain standardized statements to which, they were required to respond, whether they were in agreement to the statement or not agreeing. The responses obtained were examined and necessary scoring done following a standard pattern.

The observation was that if the score in terms of optimism is around 25 percent. The chance of getting a heart attack was lower by 9 % and death to other causes shall be 14 % lower as compared to optimism score below 25 %. In contrast women, who had higher pessimistic tendency, had 16 % more chances of dying as compared to normal group.

On the count of optimism or pessimism the results equally apply to men and women. There have to be certain factors, which interact in a given situation and result into a predictable behavior patterns and uniformity in responses produced and affecting the human being in a uniform manner irrespective of other variable factors like age, sex, caste or creed of the individual. The quality of optimism is usually found in individuals, having high bracket income and they do not have to stretch harder for earning income to comfortably make their two ends meet.

Daily life schedule encounters three variations of possibilities having relation to the life style of the individual:

• Women good in maintaining optimistic views had a very stable health risk status.
• Had lower High Blood Pressure, Diabetes history, usually they do not smoke and included moderate exercise in their daily routines.
• The lower Health Risk Factors can be assumed to be on account of their higher life style status.

Another positive finding is that optimist women have great chances to consult their doctor from time to time and follow their advice rigidly without deviation. They also take care of the good balanced nutrition in their diet.

Role of Attitude in Good health:

Optimistic women have better attitudes towards their life’s achievements and expectations. In such a trial pessimistic patients are also included in the group and the attempt is to change their feelings and resulting effect recorded by the team of doctors in agreement with their feelings

All kind of possibilities were considered in the controlled group study by including wide variety of patients depicting pessimism and without any discrimination attempt was made to allow effective changes in their thinking and observed any change in their health.

Conclusive Observations:

The observations confirmed that even the most difficult persons responded in a positive manner and reacted to the suggestions made and experienced good health benefits.

The conclusion of the study is that remaining optimistic is the key to keeping good health. There is a definite relation between the mind and body systems making it clear if your mind is clear of negative thoughts body gets opportunity keep it self healthy.

Around 50 % of the world population suffers from Arthritis in their life span. It is more commonly afflicted in comparison to a cancer and heart diseases. The occurrence of arthritis dates back more than one thousand years. The world record confirms that among all the painful conditions, arthritis ranks highest and the sufferers consume billions of dollars worth analgesics to relieve their pain.

The well known Roman baths were initiated not only for hygiene considerations, it provided help people in ancient times to relieve the pain from arthritis.

Arthritis and its Causes:

Arthritis occurs in following two forms:

1. Rheumatoid Arthritis:

Rheumatoid Arthritis is a disorder, where the body mistakes in    attacking and damaging it’s on cells causing internal damage to the joints resulting into dysfunction and deformities.

1. Oste-oartharitis:

Osteoarthritis is a result of wearing and tearing of joint surfaces, which are lined by a cartilage, a soft tissue and has a shock absorbing function protecting the underlying bone ends. When the cartilage experiences wear and tear, there is difficulty in the mobility of the joint with pain and swelling further worsening the situation.

The major cause of osteoartharitis is aging, diet considerations and     lifestyle factors.

The Shock Absorbing Effect:

The tissue lining joint surfaces is cartilage, which renders the function of shock absorbing during movements. The cartilage tissue is composed of water held by protein fibers known as collagen. The collagen matrix is responsible for cartilage structure and strengthening. It is surrounded by a network of proteglucans, which is filled with fluid providing protection from damage, besides nourishing the cartilage tissue.

Proteglucans are made of long molecular chains, which include chondroitin sulfate and glucosamine. These two substances are vital building blocks.

Glucosamine is highly necessary for the making of water holding proteins of cartilage, whereas chondroitin sulfates attracts fluids in the joint, which are helpful in maintaining comfortable movement of the joint and also accumulates nutrition for the joint to keep it healthy and functional.

Injury, Wear and Tear of Joint:

In the situations of Injury, wear, or corrosion action of enzymes result into weakening of this protection, thus the cartilage fails to carry out repair function of its own. With slow progression there is damaging effect resulting into deep crevices and clefs, which cause impeding of movement resulting in painful arthritis.

The age old method of treatment of arthritis pain is by suppressing of pain with conventional analgesics like aspirin, ibuprofen etc. There is only temporary relief with these analgesics and the damaging effect initiated progresses at its own pace.

Role of Supplementing Nutrition:

Fortunately presently arthritis progression can be arrested by administration of specific nutrient supplements, which substitute substances, which the body has ceased to produce like Glucosamine and Chondroitin thus restoring the near normal function of the joints with considerable relief of joint pain.

One more useful nutrient is provided by methyl-sulfonyl-methane, it is a sulfur compound found in many food items like fish, fruits, vegetables, mutton and eggs. It helps in increasing the blood supply, reduction of muscular spasms and softening of the scars present in tissues.

Capsium present in cayenne pepper extract is useful in causing relief of arthritic pain.

The benefit of small molecular weight of emu oil helps its convenient penetration into the skin and soothing effect is felt in arthritic joints. It has anti-inflammatory property makes it highly favorite of sports persons in treating their minor injuries.

Correction of Lifestyle & Beneficial Effects:

The change in habits and lifestyle also helps in reducing the uncomfortable arthritis pain. Persons keeping themselves in trim shape and engage themselves in physically active living conditions have only a minor risk to osteoarthritis. Osteoarthritis is present in weight-bearing joints initially. Overweight persons have higher risk of their joint cartilage wearing out early not at par with the repair function of the cartilage.

It although very common, but less known about sleep problem. It is observed initially as pricking sensation felt as itching present in one or both the legs.

There is no seriousness feeling to a common person, millions of American population take it very seriously. The available figures suggest that more than 12 million Americans are suffering from Restless legs syndrome. Presently it is recognized with lot of seriousness associated with it. Researchers feel that this condition in most of times is wrongly diagnosed, because the symptoms present are of such a trivial nature and general belief is it can not be treated.
Establishment of RLS Foundation:

With an objective of providing the common man the necessary information about Restless Leg Syndrome, a RLS Foundation has been set up to make available the necessary information for the benefit of affected patients and guiding them, which doctor should be contacted to begin the treatment. There is progress in the research work being carried out.

Patients are having very terrible feeling in the legs finding difficulty in sleeping, which becomes unbearable, while sitting in an automobile. An element of heredity is also involved. After its proper diagnosis and it’s treatment, the patients get relief.

Close Look at RLS Syndrome:

The more evident symptoms of Restless Legs Syndrome relate to discomfort feeling in the legs, which become more prominent at night or in the situations, where legs do not get an occasion to move about. There is slight relief, when the legs are moved by walking little bit before going to bed for sleep, which ensures good sleep at night.

The activities responsible for Restless Legs Syndrome include traveling in a plane, long drives, going to theatres or sitting to view sports events.
Patients suffering from restless legs syndrome observe a downwards trend in the life style they are leading and are ignorant about the cause of their disease. If the patients visits his doctor and relates the problem, the investigations shall confirm the disease diagnosis and treatment can be started to cure the disease.
It is not only the patient, who has to be aware of RLS Syndrome, the doctor also needs to be aware of incidences and options of specific treatment available.
Restless Leg Syndrome Symptoms:

• There is feeling of discomfort and presence of creepy-crawly, tingly sensation found deep in the legs.
• One can not resist a desire to move one’s legs so that terrible feeling is relieved.
• There is short term relief in respect of symptoms of RLS syndrome and one feels comfortable by moving about of legs.
• The symptoms get highly disturbing during evening and night time, especially when you’re at rest.

Following Characteristics present suggest presence of Restless Leg Syndrome:

• If there are a number of leg movements, exhibiting repetition of jerks in the leg.
• Feeling Fatigued including sleep problem.
• There is a family occurrence of Restless Leg Syndrome
• There is no other condition observed indicating a cause to RLS like symptoms like Iron deficiency or pregnancy.

Accessing the information about RLS one start understanding the problem and describing the condition to the doctor is helpful in initiating the right treatment and get relieved quickly.

The suffering person feels relieved by practicing yoga, having a massage, doing relaxing exercises and at the same time avoiding caffeine and alcohol.

Difficult case can be treated by the doctor by advising a variety of medicines known to him to relieve RLS Syndrome.

As every woman should know, getting a pelvic examination regularly is vital in maintaining her health. Pelvic exams are typically recommended on an annual basis. Although a regular physician can perform this type of exam, it is typically done by a gynecologist. The pelvic exam consists of both a visual and manual inspection of the reproductive organs in women. The purpose is to ensure that no infections or growths exist. A Pap smear test is also performed which tests for cervical cancer.

During this type of examination, a woman undresses and dons an examination gown. The patient lies down on the examination table with her feet in stirrups, which hold the legs up and open so the doctor can easily perform the exam. During the exam, the doctor will observe the outside of the reproductive organs for any signs of redness, signs of infection, abnormal growths, or sores. The doctor then performs the internal exam by placing a speculum into the vaginal walls to open up the area such that he/she can see the cervix.

Part of the internal pelvic examination involves the doctor checking the uterus and ovaries by placing a finger into the vagina while pushing down on the lower stomach area with the other hand. In performing this exam, the doctor can feel for any abnormalities in the ovaries and uterus.

The doctor examines the cervix by performing a Pap smear test, which is a test used to collect cells from the bottom of the cervix, which lies at the end of the vagina. The cells are scraped and then sent to a lab which will look at the cells under a microscope and look for any abnormal cells which might indicate cancer of the cervix. It is very important to have a Pap smear test performed on an annual basis (unless your doctor recommends a higher frequency due to certain determined risks) once you become sexually active or by age 21, whichever occurs earlier. This test may no longer be necessary in women who have had hysterectomies or upon reaching the age of 70. However, you should always check with your doctor and follow your doctor’s advice on when and how often to you should be screened.

If during your pelvic examination, the doctor finds an abnormality, he or she will notify you immediately. However, it may take a little longer to receive the results from the Pap smear. Simply because a Pap smear comes back as abnormal does not mean you have cancer. In that event, a second test will be taken to ensure it was an accurate result or a false positive, which can occur for a variety of reasons. However, if problematic cells are found, finding them early provides for the highest success in addressing and resolving the problem.

Going to your gynecologist for regular annual examinations is the wisest way to address women’s health and to prevent many issues which strike women today. Do not skip that appointment with the gynecologist, as doing so may mean the difference between life and death by failing to catch a problem in the beginning stages.

When a girl reaches her puberty stage, the breasts are the first noticeable features. You will notice that there is a gradual change on its size. Same thing goes for women who are in the pregnancy period. Their breasts will increased in size that are for the purpose of gestation. The breast is the most important part of a woman’s body. That is why there are several ways on how to take good care of your breast.

Using a bra support is a must for every woman. Because breast is made up of mammary gland and fats, there will come a time that it will become sagging as you get older. The collagen becomes thinner making the skin not firm. To prevent from having a sagging breast, it is recommended to practice wearing bra support at your early age or in puberty stage. Be sure to choose the right size of bra that fits you. There are a lot of kind of bras today that can be used that are suitable for any kind of dresses and occasions.

Some women are not satisfied with the size of their breast. That is why some are taking some breast enlargement pills to increase their breast size. These pills commonly have estrogen which allows the production of excessive genes that made some changes in breast size. But having oral pills is not recommended especially when it is taken without doctor’s prescription. Taking too much of estrogen may result on having breast cancer.

Doing a regular breast massage is definitely the best way to have a healthy breast. Thus, it could help the skin to be tighter and also helps to increase the size of your breast.

First thing to do is to relax your body by lying down on the bed. Place your left hand at the back of your head while placing your three fingers with your right hand on top of your left breast. Do it in a clockwise circular motion. Gently and slowly press down your breast by your fingers, rotating, starting from the nipple and massage until you reach your underarm area. Repeat the same procedure to your right breast with your left hand to massage.

This will help you not only to increase the size of your breast but also to know if there is some breast mass that are forming. It could be an early detection measure to prevent from having some breast problems.

Women within a certain age range throughout the world have one special thing in common: menstruation. This is the epitome of being a female and is part of the amazing process of reproduction. Menstruation, of course, carries with it the wonderful aspect of allowing for women to become pregnant and give birth to children. However, it also carries with it the uncomfortable and unwanted characteristics of causing pain, irritability and a messy situation.

Many a male has angered his female counterpart with references to the well-known PMS (premenstrual syndrome), which can bring on abdominal pain before and/or during one’s period. Women often experience abdominal cramps, pain in their lower back, sensitive or tender breasts, and headaches. These symptoms are caused by the changes in levels of hormones that take place during one’s period, as well as the physical process during this time as the body sheds the lining of the uterus. When shedding occurs, the uterus contracts and thereby causing discomfort in many women. Although such pain is more common in those who have only been experiencing a menstrual period for a few years, and often occurs in the first few days of one’s period, each woman is different. Some women may find their cramps subside as they grow older, yet some may experience severe cramps up until they reach menopause.

If you continue to experience severe pain during your periods, contact your gynecologist to make sure there is not some other health issue which is causing that type of pain. Certain conditions including endometriosis or fibroids can cause several abdominal pains which many might mistake for menstrual cramps. However, if it is determined that you are one of those lucky women whose periods come with horrendous cramps, there are some remedies to help make those days less uncomfortable.

You can help reduce the severity of your menstrual cramps by taking warm baths, applying a hot compress on your abdomen, or taking over the counter medicine (although it is wise to run by your doctor what you plan to take before running off to the pharmacy).

To most women’s chagrin, regular periods come once a month, which can certainly put a damper on many activities. It is even worse when you experience heavy bleeding. But like with most things, industry has developed ways to help women continue to enjoy their regular activities despite our monthly visitor. There are a wide variety of tampons and sanitary napkins, or pad, which can be used to help you get on with your daily activities during your period. The key is to be prepared and always carry some around with you.

As with pain, irritability or changes in mood can occur, both prior to the commencement of your period, as well as during your period. Due to the changes in hormones which occur during one’s period, you can feel irritable, sad, or lethargic. Although it seems difficult to fathom while you are experiencing pain and these mood swings, getting some exercise can help with both symptoms. A good attitude also helps. If you are aware that this time of the month typically affects your mood, you should plan to give yourself some extra pampering during this time to help alleviate the situation a little. It’s also a good idea not to make serious or major decisions while your hormones are on the fritz. Give it a week, when things are back to normal. Most, if not all, women dread their monthly visitor. But remember, this is also a symbol of what women are capable of doing: bringing a new life into the world.

Hysterectomy is a surgical operation to remove the uterus (womb). Most of the hysterectomies are not emergency operations hence there is time to think and discuss about other options and make decision. Consider the benefits, risks and alternatives to make final decision. After performance of hysterectomy, the woman can not bear Children and menstruation also ceases. The ovaries generally continue to produce hormones and the person remains normal otherwise in relation to its sexuality under the influence of continued hormones secretion.

Normal functions of the uterus and ovaries

Deciding whether to have a hysterectomy

Common reasons for recommending a hysterectomy or alternatives

Benefits and risks of each including common physical and emotional effects

Different types of hysterectomies

Hospitalization and recovery

Functions of Uterus:

The Uterus gets it prepared cyclically to receive fertilized ovum called Zygote, which gets implanted in the Uterus and thereafter the uterus provides nutrition to the fetus for its further development and growth till a full term Embryo is formed. At this stage the foetus is fully formed and ready for birth. Uterus helps in the delivery of the baby. It also produces the monthly menstrual flow, or period in situations, when conception in not in a position to take place.

Function of Ovaries:

The ovaries is responsible for Ovum production and secretion of Estrogen & Progesterone Hormones, Regulation of Menstrual cycle taking care of the health and well being of the Person including sexual well being.. The ovaries after puberty and up to menopause cyclically produce matured ovum cyclically on the 13^th day of the Menstrual Cycle under the influence of Estrogen. Once Ovum is released production of Hormone declines and Progesterone Hormone is produced to sustain the pregnancy if taken place.

To Undergo Hysterectomy or Not:

Hysterectomy forms a treatment for a number of diseases and conditions. If there is cancer of the uterus or ovaries or hemorrhage of the uterus, this operation may save your life.

In many cases hysterectomy is procedure of choice rather a necessity. The operation’s objective is to improve the quality of life and relieve unbearable pain, to stop heavy bleeding or other chronic conditions and discomfort with it.

There are other ways of treating or dealing with these problems the decision should be based on first attempting other available options. If the problem still continues only then a hysterectomy should be attempted.

Reasons for a Hysterectomy:

Reasons why hysterectomies may be recommended fall into three categories:

1. To save a  life;
2. To correct serious problems interfering normal functions;
3. To improve the quality of life.

The following describe the more common reasons for recommending hysterectomies.

Cancer of Uterus or Ovary:

In Cancerous situations organs and in some cases adjoining organs and structures are removed in order to stop the spread of this life-threatening disease.

Fibroids:

These are common non-cancerous tumors of the uterus and are the very common reason for performing a hysterectomy. Fibroids grow from the muscular wall of the uterus and made up of muscle and fibrous tissue. Many women after 35 years age get fibroids are asymptomatic.

In some women fibroids cause heavy bleeding, pelvic discomfort and pain and pressure on other organs. These symptoms require treatment as first priority. Hysterectomy is only to be considered after failure of the treatment.

Another alternative is surgical removal of the fibroid.  It is an abdominal surgery which removes the fibroid without removing the uterus

There are advanced new experimental drugs, which temporarily shrink the tumors. These drugs may have serious side effects and are very costly. These treatments may be sufficient or they may offer temporary relief and enable a woman to postpone having a hysterectomy, especially if she still has to bear children.

Some women choose to do nothing since fibroids will often shrink in size as a woman goes through menopause.

Other conditions requiring a hysterectomy include Endometriosis, prolapse of Uterus, Cancer of Cervix, Precancerous uterus, Pelvic adhesions in them.

The Mechanism of Menstrual Cramp:

The woman reproductive organs after puberty are set into an automation mode by alternating action of female hormones to be ready for the basic functions of procreation. In the ovaries one egg is matured every month under the influence of estrogen and is released to meet sperm in the fallopian tube of uterus.

The uterus wall gets thickened with high vascular presence under the influence of progesterone for implantation of fertilized egg. When the uterus fails to receive fertilized egg under the second phase, progesterone levels fall and uterus wall degenerates and is ready to be expelled.

The Expulsion of Uterus wall comprises the menstrual flow. In young women this last phase of the cycle induces lot of discomfort and pain in lower abdomen and pelvic region called Menstrual Cramp.

Pain before Menstrual Onset:

More than 50 % teen aged and young women suffer every month, pain in the pelvic region just before on set of menstruation. It was a major problem not understood properly. It was considered as a minor temporary ailment having psychological origin and treatment was confined to administration of analgesics with tranquilizers only, which gets alright after cessation of menstrual flow.

Types of Menstrual Pain:

The women who have menstrual cramps have dys-menorrhea also. The condition is described primary dysmenorrhea because there is no abnormality of the reproductive organs. There is intense pain due to spasm in the muscles of the lower abdomen a day or two before the onset of menstruation lasting for about 3 days.

As the age advances the intensity is reduced and vanishes after first child birth. The pain felt is severe in 10 % of such women to the extent they have to keep them away from the schedule for 2 to 3 days. The condition can be so severe there is difficulty in normal walking. There is contraction of the muscles similar to child birth.

In some women there is undefined pain in the lower back region usually in older women having got many pregnancies.

The menstrual pain can be in some rare women due to presence of fibroids, because of a pathological abnormality it is termed Secondary dysmenorrhea accompanied pelvic inflammation, presence of uterine fibroids, uterine fibroids and adenomyosis.

Differential Symptoms:

In cases of primary dysmenorrheal there is sharp pain with back ache accompanied by diarrhea, constipation, nausea and vomiting, dizziness, bloating, weight gain, and breast tenderness.
Whereas Secondary dysmenorrhea include generalized pain in pelvic and back region, lower limbs, occurrence of spotting in between periods, frequent urination etc.

The pain associated with primary dysmenorrhea, are due to uterus contraction to push the menstrual blood having degenerated endometrial tissues. The cyclical hormonal changes taking place are responsible for the pain, which can make a worse situation if there is imbalance in the hormones secretion.

Presence of high levels of hormone like chemicals called prostaglandin, cause spasm of uterus, causing intense pain.

Presence of intra-uterine device a birth control implantation commonly called loop further increase the pain.
Treatment & Precautions:

Combination of simple analgesics and anti-inflammatory agents available at the medical store counter can be used during the period to relieve pain.

A warm bath is advised along with fomentation with hot water bottle over lower abdomen region.

Mild Exercises or an outdoor walk for 30 minutes morning and evening is helpful to cope with the situation better. If there is no relief consult your doctor:

Women & Food Choices

About half a century back many women preferred a non-vegetarian diet over vegetarian diet, which resulted in increased cardio-vascular diseases. With the evidences available regarding cardiovascular risks associated with non-vegetarian diets, most women have now switched over to vegetarian diet comprising of green vegetables, legumes and fruits.

There are some women who Milk & Vegetables and no Egg in their diets. Some add Eggs to their Vegetables and Milk regimen a few women still prefer fish & Chicken along with milk and vegetables routine.

There can be a number of reasons making a woman become vegetarian , mostly on religious grounds or following a medical advice. The thought of Cruelty associated with killing of animals, you becoming a party to it, pricks the mind and some women hate non-vegetarian food on this count. Many cultures profess to be vegetarian. Recently the promotion of better health and longer disease free living many women have become vegetarian converts.

The Advantages of Vegetarian Food:

Vegetarian food has very low contents of fat and negligible cholesterol as compared to non-vegetarian diet. Thus vegetarian diet reduces considerably risk of cardio-vascular disease. The studies conducted and reported indicate that consuming adequate quantity of fruits, green vegetables, and whole grain preparations help in lowering the risk to become obese, hypertension, diabetes, stomach cancer, pancreas cancer, cancer of the bladder, and cancer of lungs. Food consisting of broccoli, sprouts, and vegetables related to cabbage provide significant protection in respect of breast and colon cancer. Few studies advocate dark leafy green vegetables prevent macular degeneration, which is a common reason of going blind in post 60’s age group.

Planned Healthy Vegetarian Food:

For an adult woman having good health some planning of food choices have to be exercised to ensure the health does not deteriorate by making wrong choices of food considering tastes only ignoring nutritious food value. Growing young girls have varying nutritional needs and it is important to adequate care should be attended to by the parent. A pregnant woman or lactating mothers have increased nutritional needs, which must be taken care to maintain good health. Female children need a well balanced food of vegetarian meals made from green vegetables like legumes accompanied by milk both in the morning and evening and if the customs permit half boiled two eggs per day shall make available sufficient calories and nutrients to meet the growing needs.

Suggested Food Choices:

• The meal should include any of Bread, cereal preparation, rice boiled, with good pasta six servings in a day.

• Green Leafy Vegetables four servings in a day.

• Ripe Fruit or fruit juices 2 to 3 varieties in a day to provide sufficient quantity of anti-oxidants.

• Roasted Beans, nuts, seeds with boiled eggs or a mutton preparation if customs permit two times a day.

• Fresh boiled milk or Skimmed Milk if fat restrictions are necessary, yogurt, cheese preparation twice a day

Role of Food Supplements:

An exclusive vegetarian meal falls short to provide requirements of energy ensuring expected growth. In such cases food supplements need to taken to make available minimum daily requirements of Protein and micro nutrients like vitamins and minerals.

An account of Nutrients required Daily:

Calcium: It is very essential for sturdy bones, teeth and synthesis of enzymes and efficiently run the blood clotting mechanism in situations of an injury. Good sources are milk, dairy products, dark green vegetables orange juice etc.

Vitamin D: It helps in absorption of calcium. Sources are milk, egg yolk. Having sun bath in the morning, helps in Vitamin-D synthesis by the body.

Vitamin B-12: It is very essential for excellent performance of nervous system and blood cells. Sources are Dairy products, fermented cereals, and yeast cells.

Iron: It is required for healthy red blood cells formation. Sources of Iron are Dry fruits, fresh fruit juices, raisins, legumes whole grain preparations, soybeans, molasses. To enhance absorption of Iron the food should include vitamin C. It is advised to cook food in Raw Iron vessels instead of aluminum or stainless steel.

Zinc: It is mineral necessary for good tissues formation and used in synthesis of Insulin and hormone. Excellent source is wheat germ, cheeses, all kinds of nuts, and legumes.