Happy Mother’s Day: Tips for Mother to Stay Healthy

"God could not be everywhere, and therefore he made mothers."

Mother's Day is honoring mother of the family, motherhood, maternal bonds, and the influence of mothers in society. We celebrate this special day on the second Sunday of May in India and several countries. It’s celebrated on various days in many parts of the world.  It is to commemorate the importance of all females who devote their quality time and life with their family. The day is observed to express respect, love and care towards mothers. Is this day so important? Big YES, to recognize the efforts of every mother‘s hard work, selfless life, and sacrifice of mother in our society. So she deserves love and special treatment in her life every day by every person of her family.

Importance of Mother’s Health and Nutrition

Empowering and educating women about health and nutrition not only benefit them, but also to their entire family and community. We need to understand that girls, women, and mothers have special nutritional requirements. Women need additional iron during their reproductive years and additional protein and calories during pregnancy and lactation. Post-menopausal women are susceptible to osteoporosis, which could partly be due to their poor Vitamin D status and low calcium intake. The health and nutritional condition of mothers is integrally linked with the health and nutritional status of their children. India has a very high percentage of low birth weight babies, which is linked with maternal under nutrition and anemia. These are both health and economic issues.

Tips to Stay Healthy

 

Good Nutrition

Eating healthy food should be the first priority for women.  Due to unhealthy and imbalanced diet, she may face many health issues. She needs healthy foods to maintain her body according to the age; to combat mood; to boost fertility; to fight against menopause; for healthy pregnancy, etc. Balanced and healthy food is very important to manage good health & proper weight. Balanced diet,  mainly some important  nutrients she needs every day like are as below

  Carbohydrtaes: Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. They provide energy, Protect against Diseases and Controls  weight.  Consuming too few carbohydrates can put her at risk for negative side effects, such as dizziness, mental fatigue, headaches, weakness and nausea.

Examples of healthy carbs include legumes, nuts, seeds, vegetables, fruits, milk, yogurt, and whole grains such as brown rice, whole-grain bread, quinoa, whole-grain cereal and whole-wheat pasta. Carbohydrates to limit or avoid include sweets, baked goods and sugary drinks, and refined grains or products made from them, such as white bread and regular pasta, etc. Though there are many benefits of carbohydrates one needs to make sure to eat them in moderation.

Protein: Irrespective of age, every woman needs protein. It reinforces Bones, Hair, and Nails; supports Healthy Immune System; promotes weight management; Beneficial for muscle strength, mass and energy. Lack of protein leads to Feeling unusually fatigued or weak, Moodiness, Brittle or damaged hair and nails, flaky skin, Being hungry most of the time, Getting sick a lot or staying sick longer than expected and Edema, swollen feet or hands.

Great sources of protein are Lentils (Dals), Rajma, Sprouts, Mixed Seeds, Soya, Quinoa, Oats, Peanuts, , Almonds, Broccoli, Milk, Cheese, Yogurt, Eggs, beans, and Seafood, etc.

Calcium: Calcium is a mineral that is necessary for life. Women need more calcium than men. In addition to building bones and keeping them healthy, calcium enables blood to clot, muscles to contract, and heart to beat. About 99% of the calcium in our bodies is bones and teeth. Calcium deficiency may lead to mood swings such as anxiety, depression, irritability and sleep disorder. If she doesn’t take enough calcium in diet this may lead to weak bones and osteoporosis. 

Calcium rich foods are dairy products like milk, cheese, yogurt etc., Dark green leafy vegetables, such as broccoli and kale & other vegetables like squashes, cabbage; Nuts & Seeds; fish, etc.

Fat: Putting aside fat's back story, the truth is fat is a macronutrient essential to our health. A good fat protects heart and manages moods, maintains cholesterol.  It helps to absorb vitamin A, E & D.

Good fats like seeds like flaxseed, sunflower seeds, pumpkin, walnuts, soya bean, egg & fatty fish,  avocado and olives. Avoid bad fats like fried foods, baked goods and processed snack foods. Without enough fats in our diet, skin, hair, hormones, energy levels and metabolic functions may suffer.

Iron: Iron is an essential mineral. Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from lungs to transport it throughout  body. Women are at risk of having low body stores of iron because of menstruation and not eating enough iron rich foods to replace the losses.

Iron rich foods are spinach, broccoli, pumpkin, beetroot, Watermelon, apple, Pomegranate, Strawberry, Legumes and grains, nuts & seeds, Spices, condiments, eggs and meat, etc. Poor dietary iron intake can cause anemia and other symptoms such as tiredness, irritability, headaches and decreased immune function.

Exercise:

Exercise provides numerous health benefits. Women should exercise regularly. It helps to manage blood sugar and insulin levels; Assists to maintain and control weight; Improves mental health and mood; Boosts energy levels; Keeps heart healthy and strong; prevents osteoporosis; prevents muscle loss; prevents constipation and improves digestion; Improves mental health; enhances skin health; etc.

Restful Sleep:  

Restful and adequate sleep boost our mind and helps to prevent many health problems. It reduces Stress; Boosts mood; Makes heart healthier; Lower blood pressure, Helps body to fight back; maintains body weight, improves immune functions; and keeps hormones in balance.

Mother’s love is only one which we couldn’t give anything return to her in our life time or lifelong. So every day should be mother’s day. So making her happy on this day by clicking selfi / pics and keeping on our status or uploading to Facebook or any social Medias is not enough to show your love or care on her. Treat her by taking care of her meal time, sleeping time and about her routine work. Unfortunately in rush of her everyday routine of everyday life she might be not talking care herself.

So let’s thank all women, mother, grandmother, sister, wife and aunt and many more!

 

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We are born of love; love is our mother.

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