Do Women Need More Calcium Than Men?
“Postmenopausal women are recommended to have three servings of calcium-rich foods throughout the day in the form of milk, cottage cheese and yogurt”
The body’s essential functions such as regulating blood pressure and maintaining the heart beat is supported by the nutrient called calcium. This nutrient is also vital for the development of strong bones and the preferred way to get the adequate amount of calcium is through a healthy, well-balanced diet.
The Importance Of Calcium
Calcium is also necessary for several important functions of the body like those of your nervous system etc. It is also an important part of your skeletal system where a large amount of calcium is in stock. If the diet is deficient in calcium, the body uses calcium present in the bones to perform more important functions of the body and thus causes the weakening of the bones.
The other reasons for weak bones are hormonal deficiencies and not having enough bone stock in the body. So, it is important to build up enough bone stock up to the age of 30 and to maintain it with adequate calcium intake and exercise.
Why Women Need More Calcium Than Men
It is a well-known fact that women need more calcium than men because the average woman’s skeletal bone mass is less than her male counterpart. So, loss of even small quantities of calcium may make women prone to osteoporosis or weak bones. Women who hit menopause especially abruptly, start losing the minerals in their bones. The average post-menopausal woman’s calcium needs is and should be different from that of men of the same age group.
Therefore, it is important to maintain an adequate intake of calcium with sufficient amounts of vitamin D to help maintain bone quality. It is said that postmenopausal women need 1200 mg of calcium every day. however, it is important to remember that overall calcium intake does not exceed 2000 mg. Instead of taking supplements, postmenopausal women are recommended to have three servings of calcium-rich foods throughout the day in the form of milk, cottage cheese and yogurt.
Best Breastfeeding Strategies
“The best way to breastfeed a baby is by sitting in a 90 degree chair that offers adequate back support”
A midst all the excitement of giving birth, almost all women experience moments anxiety, especially if they are first-time mothers and some of this is due to the responsibility of breast feeding the baby for the first time. Working mothers usually face problems which can’t be easily resolved and may also cause problems for the baby, especially when the quantity of breast milk decreases and she can’t keep up with the baby’s nutritional requirements. Breastfeeding is the safest and the most hygienic way of supplying all the required nutrients for the proper development of the baby.
Some foods known as galactagogue can increase the flow of mother’s milk, However, before choosing a galactagogue, it is important to first evaluate your entire feeding procedure and note the timings and the duration of feeding the baby. Listed here are some strategies to have a good check over your postpartum recovery while breast feeding your baby.
- Start with a power boosting breakfast
- Check your appetite
- Have small and frequent meals throughout the day
- Resist consuming junk food
- Keep yourself well hydrated
- Add lots of greens to your meals
- Grab a fruit/choose your energy bar wisely
- Have a light dinner
- Have enough sleep and rest
According to current recommendations, the mother should try to teed her baby straightaway after birth and possibly within the first 30 minutes of birth because the first milk that comes out from the breast, called colostrum, is very rich in a lot of nutrients that are essential for the baby.
Most mothers are tired and worn out after the birth process, their pain at times being much more intense than the baby’s need, But the fact is, that their pain decreases with the baby sucking at their breasts. Moreover, lactation follows as the baby sucks at the breast.
Also, breastfeeding can be deceptively simple, but many new mothers have difficulty the first time. They often need help in positioning the baby correctly, more so, because they are too tired after the delivery of the baby. In some cases, the baby can also have a problem of latching onto the nipple but it is best not to give up on the whole process.
The best way to breastfeed a baby is by sitting in a 90 degree chair that otters adequate back support. Holding the baby with his/her head higher than the body makes breast feeding easier for both the mother and baby.