International Women’s Day : Celebrate Your Well-being

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“We have come a long way since the days of gender disparity. Let’s celebrate International Women’s Day this year in style,” Mansi exclaimed, pointing to the calendar. “Not quite.. (Neha chirped).. still have a long way to go!”

“But we will celebrate,” Swarnima barges into the conversation, “with a bang (and playfully pats  Akshaya who forgives the friendly banter).” The build up is exciting. Enthusiasm is in the air. Suddenly Janet from HR department walks in with a loud announcement, “Attention women on the floor.. International Women’s Day is on 8th of March (‘YESSSS’ – a loud decibel on the floor!) and this time we have decided to give special emphasis on women’s nutrition and wellbeing. So I am giving you all a sheet. Please register for the Health & Nutrition session.”

She goes and turns again, “I want everyone present to attend the session, okay? It’s mandatory”. Someone asks if they could invite women from their family too for the session. “Why not! Even better,” the HR head says.

The day arrives. And this year’s theme is Press for Progress. The much anticipated health and nutrition session starts with talks on good proteins (Skimmed milk/low fat milk, Eggs, fish, pulses, soya etc) and complex carbohydrates (whole cereals and pulses, millets). Same old repetitive things, eh? Neha, Swarnima & Akshaya still looked disinterested and bored.

Suddenly, the nutritionist caught the attention of all with an important slide that read ‘The Most Important Nutrition Tips for Every Woman in 2018’.

1. Priority in daily food:

Eating on time simply brings down half of your mental and physical fatigue. Divide your work schedule into three/four equal parts and fill the gap by eating healthy & nutritious food. e.g. If your work shifts duration is of 9hrs., divide it into three or four parts and eat at regular interval of time.

Those who are working & expecting to be a mother need to eat small and frequent meals.

2. Go slow on sugar and salt 

You would be wise enough if you are limiting visible salt up to 1tsp and sugar to 3 tsp per day. That does not mean you will jump on other market snacks. Do mindful snacking to avoid hidden salt & sugar.

3. Take in enough fibres

Fibres keep our digestive systems healthy. The corporate working women mostly come up with the complaints of gastro intestinal disturbances. So, Include fibres in your routine diet. This also helps curb hunger pangs throughout the day. Sources are – whole cereals & pulses, Bran flakes, fruits and vegetables, Avocado, barley, oats etc.

4. Check your caffeine consumption

Coffee at workplace is most demanding and all time favourite energy drinks. Limit your caffeine consumption under 400 mg/day, roughly 4 brewed cups /day. Safe caffeine consumption limit for pregnant women is 200mg/ day (Research published in British Medical Journal, 2008).

5.  Deficiency of Vitamins & minerals among working women

Have you noticed the physiological changes in you like feeling fatigued or having cold all the time? It could be a result of your diet deficient in required macro and micronutrient. Nutrition Assessment & necessary test report will help you in meeting your required Vitamins & minerals. Also, keep attention after you step in 30s. Global research suggests Calcium, Vitamin D and B12 are the most alarming deficiency that makes every woman to thought about.

The best you can do through your diet is to include low fat milk and milk products (Curd or yoghurt, buttermilk, Lassi etc.), green leafy vegetables etc in your diet. Do not forget to take early sunshine to get enough Vitamin D. If needed you may suggest to include nutrition supplement.

The presentation was over and the questions session has begun. Do you have a question too? Write to our nutritionist below in the comments section.

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