Women’s health is the foundation of family and societal well-being. Despite their vital roles, women often prioritize their responsibilities over their own health, leading to nutritional deficiencies and lifestyle disorders. From adolescence to menopause and beyond, every phase of a woman’s life demands special attention to nutrition, fitness, and preventive healthcare.
A woman’s body undergoes several changes throughout life, necessitating a diet rich in iron, calcium, folic acid, and protein. These nutrients are essential for hormonal balance, strong bones, and overall energy. However, women often prioritize their families’ health over their own, resulting in deficiencies that can lead to fatigue, osteoporosis, and hormonal disorders.
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We at TOI Lifestyle spoke to experts on why women should take care of their health and what are the hidden costs of self-neglect.
“There is a special health need for every age in a woman’s life”
Dr. Juhi Patel, Consultant Obstetrics and Gynaecologist at Shalby Hospitals, explains how crucial women’s health is to their overall health and their families’ health. Between adolescence and menopause, there is a special health need for every age in a woman’s life, and hence, regular check-ups, healthy diet, and keeping an eye on physical changes.
An intake of foods loaded with iron, calcium, folic acid, and protein is necessary to keep hormonal stability, healthy bones, and overall vitality. But, by and large, women prioritize everyone before themselves, and in so doing, may develop deficiency states leading to lethargy, osteoporosis, and hormonal disorders. Encouraging health maintenance through preventive strategies such as nutrient-balanced diet, regular physical activity, and good psychological health may keep diseases such as PCOS, diabetes, and cardiovascular disease under check.
Furthermore, fostering open discussion on menstruation, reproductive health, and menopause can deconstruct society’s taboos and ensure timely medical treatment. Being multitaskers by nature, women should never compromise on self-care.
“Women have little time for self-care”
“As a woman in India, I usually find myself juggling many roles—that of housewife, caregiver, and even working professional. This leaves me with little time for me, and my health often comes second. Many women, like me, have similar challenges, which lead to serious nutritional issues that risk our overall health. Statistics show that iron deficiency anemia is prevalent among Indian women; many also lack vital nutrients including protein, vitamin D, and omega fatty acids. About 70% of Indian women suffer from monthly cramps, which could indicate more serious diseases like endometriosis or ovarian cysts,” says Rani Garg, Director, Zeon Lifesciences.
“One cannot overemphasize the importance of a healthy diet. General health, regulation of hormonal imbalances, and prevention of disorders such as PCOS, endometriosis, and perimenopause all rely on it. In most households, women tend to give priority to feeding their families over their own nutritional requirements. This can lead to deficits and health issues. A nutritious diet provides the energy required to manage the demanding daily tasks. It contains components such as omega fatty acids and vitamin D, which aid in the regulation of hormonal changes during menopause and menstruation. Nutrient-dense diets can help avoid heart disease, diabetes, and anemia,” she says and adds, “paying attention to our diet guarantees the power and energy necessary to be excellent in all facets of life. Good health is not merely of the body but also helps promote mental well-being by keeping us free from stress and anxiety. Though societal expectations and duties could be suffocating, our conscious food decisions are essential to ensuring overall health. It’s crucial to appreciate the value of self-care and nourishment in the midst of our hectic lifestyles. By adopting healthier practices, we can establish a more balanced and satisfying life for ourselves and our families.”
“Prioritize self care, the ripple effect is powerful”
“Women’s health is beyond physical well-being; it includes emotional, mental, and social aspects of life. Today, women are handling career, family and personal aspirations, which bring empowerment and opportunities to them, but it also brings stress and health challenges. The theme of Women’s Day 2025 is ‘Accelerate Action’ it is time for women to take control and accelerate actions towards maintaining optimal health and wellbeing,” says Dr. Sandhya Singh S PhD., HOD and Chief Clinical Dietitian, Department of Nutrition and Dietetics, Apollo Hospitals, Bangalore.
She highlights lifestyle habits like sedentary lifestyle, eating on the go, mental and emotional strain, hormonal changes and sleep struggles. “Chronic stress, constant fatigue, and weight gain can become overwhelming. Hormonal imbalances affect mood to energy levels, and over time, this deteriorates the quality of life. Therefore, prioritize self-care, the ripple effect can be powerful, helping to boost both physical and emotional health in the long run,” she explains and recommends the modifications like eating healthy foods, exercising, managing stress, prioritizing sleep and getting regular health checkups.
She also recommends the My Plate Approach for women.
1.Fruits and vegetables (half the plate): Fill half your plate with a colourful mix of fruits and veggies for essential nutrients, like iron and folate.
2.Proteins (one quarter of the plate): Protein is key for tissue repair and overall health.
3.Whole Grains (One Quarter of the Plate): Whole grains provide energy, fiber, and support the immune system.
4.Dairy or dairy products (small side portion): Dairy helps keep bones strong with calcium and vitamin D, 400ml-500ml milk per day is the recommendation. (IFCT 2017)
6.Fats and oils: Fats support hormone balance and brain function, 20gms(4tsps) of fat/d.
7.Hydration: Water is essential for digestion and overall health.
a)Aim for at least 8 cups of water daily.
8.Moderate sugar and salt: Limit sugar 5tsps/d and salt 5gm/day to maintain improved health benefits.
“A balanced diet is of vital importance to a woman’s overall well-being”
According to Dr. Anshul Singh, Team Leader, Clinical Nutrition and Dietetics Department, Artemis Hospitals, “a balanced diet is of vital importance to a woman’s overall well-being, affecting everything from hormonal balance and energy to bone density and disease prevention. Women have distinct nutritional requirements at various stages of life, with a diet specially designed to address their physiological transformations, reproductive well-being, and long-term health.”
“Iron is one of the most significant elements for women since menstruation increases their susceptibility to iron deficiency. Lean meats, spinach, lentils, and fortified cereals help to maintain appropriate iron levels, which reduces the risk of anemia and fatigue. Calcium and vitamin D are equally vital for bone health, especially because women are more prone to developing osteoporosis. Dairy products, leafy greens, and fortified diets promote healthy bones and help avoid fractures later in life. Protein is another essential component of a woman’s diet, helping with muscle repair, metabolism, and general strength. Eggs, fish, chicken, tofu, and nuts include vital amino acids required for biological processes. Fiber-rich foods, such as whole grains, fruits, and vegetables, improve digestive health and help control blood sugar levels, decreasing the risk of diabetes. Avocados, olive oil, and almonds provide healthy fats that improve heart health and hormone balance. Folic acid is essential for women because it helps to prevent birth abnormalities and promotes overall health. Diets high in folate from foods like lentils, oranges, and dark leafy greens are good,” he emphasizes on the importance of nutritious foods for women.
“As women get closer to menopause, their diet should turn towards controlling hormonal changes and protecting the heart. Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts can help lower inflammation and aid cardiovascular function. Apart from physical health, the proper diet is also fundamental to mental wellness. Nutrients such as magnesium, omega-3s, and B vitamins help stabilize moods, inhibiting anxiety and depression. Avoiding too many processed foods, sugar, and caffeine keeps the hormones in check and energy steady throughout the day. A conscientious, nutrient-dense diet adjusted to a woman’s requirements at various stages of life avoids deficiencies and promotes longevity and overall quality of life. Prioritizing whole, unprocessed foods while remaining hydrated and active provides lasting health and vitality,” he adds.
“Having a proper weight-reduction plan is crucial for women”
“In today’s rapid-paced world when ingesting the right food takes a backseat, having the proper weight-reduction plan is crucial for girls as it without delay influences their usual fitness,” says Dr Navneet Deora, PhD, Food Technology, Blue Tribe Foods.
“Having a balanced weight-reduction plan may be very essential especially if they incorporate plant-primarily based ingredients into their daily diets because it enables in improving intestine fitness, as well as helps in soaking up the vitamins from meals that help a female’s immunity and decrease risk of infection. For diverse motives, plant-primarily based merchandise is gaining interest for digestibility, nutritional cost, and environmental impact. Moreover, consistent with a look at, women who eat extra plant-primarily based protein are more healthy in general as they age. Women are much more likely to develop osteoporosis than guys, so it’s crucial to get sufficient calcium as well as the right fiber. While prebiotics nourish suitable bacteria, probiotics are live microorganisms which could provide fitness advantages while consumed. Fermented plant-based total foods along with kimchi, sauerkraut, and yogurt made from almond or coconut milk are notable assets of probiotics. Consuming better quantities of protein, specifically from plant-primarily based assets are also connected to reduced threat of chronic illnesses, including heart ailment and cure cancers, due to their high content of antioxidants and phytochemicals. They are also associated with better weight control, as they’re often lower in calories and fats. Women also are much more likely to be healthier as they age,” he explains.
Alcohol and smoking pose a bigger threat too
Dr. Vaishali Sharma, MD (AIIMS), a leading gynaecologist, laparoscopic surgeon, and infertility specialist in Delhi, warns against the harmful effects of smoking and alcohol on ovarian health. These habits can lead to reduced ovarian reserves, early menopause, and increased miscarriage risks. To counteract occasional alcohol or smoking habits, she recommends antioxidant-rich foods such as fruits, nuts, and supplements like Coenzyme Q10, Vitamin C, Vitamin E, and Omega-3 fatty acids.