Spring is the ideal time of year for every woman to start living healthier. One of the most important factors affecting our energy, well-being and even beauty is diet. Real-life experiences on how and where to start making lifestyle changes and the rules that nutritionists advise.
Rule number one: Prioritise nutritious food
When it comes to change, it is not theory that usually inspires us, but practice, that is, real examples. Almost all women know what it’s like to go on a diet, to restrict calories, to give up long-loved foods or dishes. But according to a reader of our website, who became interested in healthy living six years ago, it all depends on our attitude. The beginning is always the hardest part, but change offers new opportunities and encourages a fresh look at ourselves.
“Nutrition and sport are inseparable from a woman’s well-being, appearance and mood. We all want to look and feel good, so it’s important to eat a well-balanced diet and be active every day. We women need to love ourselves and our bodies.
After changing her diet, our interviewee gave up cow’s milk, goat’s milk, added sugar, white flour, white bread, most sweets and alcohol. Her diet is now dominated by meat, fish, various cereals, nuts, fruit, vegetables, dark wholemeal bread and eggs. For snacks, she usually chooses nuts, fruit, yoghurt with berries or granola, cornflakes with nut butter.
Being active has a positive effect on our mood and reduces stress. Women who exercise feel happier, more energetic and positive. Therefore, any kind of physical activity helps people to relax, feel more confident and motivated.
Rule 2: Provide your body with the necessary nutrients
According to the nutritionist, the need for vitamins and minerals varies from one age group to another, and this is something we need to pay attention to if we want to feel good.
Vitamins and minerals are usually sufficient up to the age of 30, but it is important to remember that this is the fertile age of women, so vitamin B9 (folic acid) is essential for those who are planning to conceive or are expecting. It is important because it is involved in the division of various cells and helps maintain normal blood circulation. It is also important for women of this age to monitor their blood iron levels and to ensure that their diet is supplemented with products rich in vitamin C, which helps with iron absorption, strengthens the immune system and firms the skin. Vitamin E is one of the most important antioxidants, as it firms the skin, moisturises it, and protects the skin – it protects the cells of the organs from damage. This vitamin is rich in sunflower seeds, almonds, hazelnuts and their oils, avocados.
At 40, women’s bodies start to prepare for menopause, which is why G. Jonaitytė recommends increasing the intake of Omega-3 fatty acids. These can be found in good quality fish oil, flaxseed and its oil, avocados and nuts. Often women are afraid to eat foods that contain fat, but by choosing the right fats, with a predominance of monounsaturated and unsaturated fatty acids, we will nourish our bodies and our skin from the inside.
The antioxidant trace element selenium also plays an important role, which – together with vitamins A and C – helps to fight inflammation and slows down the cellular ageing process. Selenium is abundant in seafood, bertolite nuts, various cereals and eggs.
The B vitamin complex – B2, B6, B12 – helps maintain normal nervous system function, helps reduce fatigue, and is therefore particularly important for women who feel stressed or who have given up meat (vegans, vegetarians). B5 influences smooth mental activity, B2, B3, B7 affect the condition of the skin, and B7 can also promote hair growth. Vitamin B is found in rice, bananas, citrus fruits, broccoli, spinach, seeds and nuts.
In the body of a woman in her 50s, as the hormonal background changes and menopause takes place, she needs calcium, vitamin D and omega-3 fatty acids. Calcium and vitamin D help maintain normal muscle function. Vitamin D helps to maintain normal absorption of calcium and phosphorus, normal bones and teeth, and normal immune system function. If you want to avoid deficiencies of this vitamin, include salmon, tuna, eggs and dairy products in your diet.
Calcium is not only needed for healthy bones and teeth, but also for the proper functioning of the nervous system. Calcium deficiency can cause irritability, anxiety, indigestion, depression and sleep problems. If calcium is deficient in the daily diet, the body starts to ‘borrow’ calcium from the bones, which can lead to weakened bones or osteoporosis. Calcium is abundant in broccoli, dried figs and dairy products.
Rule 3: Don’t forget snacks for well-being and beauty
Dietitians recommend that your daily diet should be varied with thick, high-fibre smoothies. Ideal fruits and vegetables for smoothies include spinach, apples, pineapple, mangoes, pears, cucumbers and celery. Instead of regular milk or water, you can puree fruit with your favourite nut milk.
A tasty and protein-rich snack that is particularly suitable for women exercising is Greek yoghurt with fresh or dried fruit, berries or granola. If you like cottage cheese, flavour it with cinnamon and your favourite seeds and nut butter.
Nutritionists point out that one of the most versatile and nutritious snacks that should be in every woman’s handbag is nuts. All nuts are beneficial in their own way, as they contain healthy monounsaturated fats, protein, fibre and many different vitamins, minerals and antioxidants.
Almonds are rich in fibre and protein, and in vitamin E, which is particularly important for skin care.
Cashews are more iron-rich than other nuts, which makes them particularly suitable for women with low haemoglobin levels and lack of energy.
Macadamia nuts are rich in thiamine (vitamin B1), manganese and copper, which are essential for balancing the nervous system and for lush, shiny hair.
Pistachios are valuable for their antioxidants, which are important for good eyesight and beauty. Walnuts are a particularly high source of plant-based omega-3 fatty acids, which are essential in our diet to reduce the risk of heart disease.
Bitternuts are one of the best-known sources of vitamin E and an excellent source of thiamine, a B vitamin that plays a key role in energy metabolism.
Pine nuts are a good source of vitamins E and K as well as iron and magnesium.
Hazelnuts are a good source of vitamin E, copper, manganese and antioxidants.
Peanuts are a good source of protein, magnesium and phosphorus. Nuts are a good addition to yoghurt, salads and soups, and can be used in baked goods or even in sauces.
And to keep up your energy, it’s always a good idea to experiment with making different dishes from healthy ingredients such as vegetables, fruit, cereals, nuts and seeds.