Supplementing with adequate vitamins and minerals, getting enough sleep, drinking enough water, and doing physical activities... helps women maintain a beautiful figure and good health.
Specialist Doctor 2 Huynh Tan Vu (Day Treatment Unit, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3) said that a suitable diet will help maintain the health, beauty and figure of women. A balanced diet is the foundation of health, playing an important role in ensuring the body always develops healthily. According to researchers, the most suitable age for women to start having a separate diet is around 30 years old. Because this is the age when the aging process begins, it is time to prioritize strengthening and consolidating health.
Protein
This is an essential nutrient that ensures energy regeneration for human activities and muscle building. It is necessary to ensure the daily protein requirement of a normal, adult woman is 55g. There are many foods rich in protein such as meat, fish, eggs..., but there are also many healthy plant proteins such as green beans, soybeans, oats, flax seeds, dairy products...
Protein-rich foods such as meat, fish, eggs...
Iron
Iron plays a very important role in the body, together with protein to form hemoglobin, transport O2 and CO2 , prevent anemia and participate in the composition of oxidation-reduction enzymes. According to medical experts, the recommended iron level for normal adult women is 21 mg/day. Foods rich in iron include meat and fish, soy products, eggs, dried fruits such as dates and figs, broccoli, green leafy vegetables, etc.
Vitamin C
This is also an essential substance for women, the medical recommendation for daily vitamin C intake for normal adult women is 40 mg. Vitamin C is an antioxidant involved in collagen formation, memory maintenance, preventing cell mutation and premature aging, and detoxification. To meet the daily vitamin C needs, it is necessary to increase the intake of citrus fruits, broccoli, lemons, bell peppers, kale, etc.
Calcium
According to medical experts, calcium is an indispensable nutrient for bone health. Calcium should be supplemented daily and appropriately for the body, regardless of age. Daily calcium supplementation helps strengthen the immune system, because this nutrient plays a role in commanding the immune response chain in the body. According to recommendations, women's calcium needs are 1,200 mg/day. Besides milk, calcium is also found in foods such as cheese, yogurt, soybeans, amaranth, spinach, almonds, etc.
"The above are essential nutrients for women, however, women still need to have a reasonable diet, suitable for their body, and should not abuse it so that the body is both healthy and beautiful without excess or lack of nutrients," Dr. Vu recommends.
Eating lots of green vegetables helps supplement vitamins and minerals for the body.
Drink enough water
If you lack water, your body will not be able to function effectively, your mood will be sluggish, your skin will be dull, and drinking too little water can also cause you to suffer from many liver and kidney diseases. Adults are advised to drink 2 liters of filtered water per day. However, drink water according to your body's needs and do not wait until you feel thirsty to drink.
Physical activity
At each stage, each need, each body, modern women consider and select the physical activity method that is suitable for them. Among them, yoga is considered a good exercise for everyone, especially loved by women. Most women think that this is a great method to improve general health and increase flexibility. Some great benefits of yoga are good for the digestive system, bones and joints, immune system... as well as improving appearance, having the effect of losing weight. Especially relaxing, reducing stress is extremely effective.
Yoga has many benefits for women such as good for the digestive system, bones and joints, immune system...
"Regular physical activity not only helps women maintain their figure but also improves their health and helps prevent many diseases such as cardiovascular disease, diabetes, osteoporosis, etc. This also helps improve mood, reduce symptoms of depression, nourish the body and improve endurance," said Dr. Vu.
Get enough sleep
A regular sleep schedule can help alleviate symptoms of anxiety and depression, while giving your body the rest it needs to regulate, heal itself, and maintain a strong immune system... By staying active, sleeping well, and eating right, this is a much stronger foundation for both physical and mental health.
"In addition, women should spend time with friends and family to relax, helping the body recover better mentally. Limiting exposure and absorbing too much information on social networking platforms can distract us, affect work performance, and even cause negative thoughts. In addition, regular health check-ups are needed to screen for diseases," the doctor recommended.
Source: https://thanhnien.vn/bac-si-chia-se-cach-an-uong-sinh-hoat-giup-phu-nu-ngay-cang-tre-dep-185250305230411153.htm
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