Supporting Female Health, Naturally

Supporting Female Health, Naturally 

A nutritious diet is a requirement for both women and men for long-term health, but gender dictates the amount and type of nutrients your body needs.  

When it comes to women’s health, many factors may contribute to a feeling of depletion. Here are some factors that can leave you feeling less than your best: 

• Lack of sleep

• Stress

• Looking after young children

• A demanding career

• No exercise

• Poor diet

• Iron deficiencies

• Hormonal disruptions

How to support female health 

There are no limits to what a woman of today can achieve. However, ‘having it all’ can sometimes take a toll, with some simple diet and lifestyle adjustments all that’s needed to get back on track.

Supporting female health – things you can do 

1.      Schedule some ‘me’ time

Don’t forget to pay attention to the most important thing in your life: you. Carving out self-care time will benefit everyone. That down time may improve your mood, help you to feel energized and better equipped to handle challenging situations. Try going for a massage, running a hot bath or taking a long walk.

2.      Exercise regularly

Whether it’s a HIIT exercise in your back garden, a run or your favourite yoga or body pump class – including exercise as part of your weekly routine is a must. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Exercise of the weight-bearing kind is especially important because of its role in improving bone density. This means it has a protective effect against osteoporosis, a disease that’s more common in females.

3.      Manage your diet

Fluctuating hormones can occur at any stage of life. Hormonal imbalances may increase your risk of obesity, diabetes, heart disease and other health problems. It’s up to you to keep them in balance, and your diet can be an effective ally.

-        Control your food portions - Overeating may increase insulin levels and reduce insulin sensitivity, leading to weight issues.

-        Eat leafy greens - They're filled with antioxidants and may help prevent inflammation and reduce stress, which can help improve cortisol levels and restore estrogen balance.

-        Include healthy fats - healthy fats including omega 3 and 6 are essential for hormone production and balance, and maintaining optimal hormone function. Our body needs certain fats for rebuilding cells and stabilising hormones, which is especially important for the female reproductive system and managing hunger hormones. Make sure to include avocados, nuts and seeds in your daily diet.

Nutrition can help

1.      B vitamins

Black beans, leafy greens, eggs, chickpeas and salmon are good sources of B vitamins, which are important support for the body’s energy-production processes. For instance, B6 is essential for the chemical breakdown of glycogen – to give your body the glucose fuel it needs for physical activity.

2.      Iron

Spinach, lentils, pumpkin seeds and liver are excellent sources of iron. Iron may contribute to the normal function of your immune system, and may help reduce tiredness and fatigue. Iron deficiency is particularly common in younger women, pregnant women and the elderly. It can be harmful if not addressed.

3.      Turmeric

Turmeric is believed to have antiviral, anti-inflammatory, antibacterial and antioxidant properties. It may even have the potential to help prevent heart disease and reduce or eliminate the symptoms of arthritis. Studies suggest turmeric may also be beneficial for bone health.

4.      Ashwagandha

Ashwagandha is believed to have adaptogenic properties that help the body to manage stress and anxiety. Certain studies show ashwagandha to be an effective anti-stress adaptogen, thanks to its strong anti-inflammatory and anti-fatigue properties.

Supplement support

While you can get a lot of the essential vitamins you need by making smart food choices, supplementation is a great way to ensure you’re getting your full quota of essential nutrients. Particularly those that are difficult to include in your daily diet.

Urban Essentials Female Multivitamin Complex is a comprehensive formula that involves a unique combination of traditional science and the latest researched botanicals. It is a vegan-friendly supplement made with plant extracts, which studies have shown may help support your lifestyle, immune system, energy levels and hormone balance.