While we celebrate international women’s day today, it’s time to look at the future of womanhood. The future women are the young girls of today who will blossom into beautiful women of tomorrow. As they take on their journey, they will have some developmental milestones they need to pass through with flying colors. Their health today is the reflection of their past and mirror of their future. Today on the occasion of international women’s day let’s decode the major interventional stages.

Pre puberty

This phase starts right from birth till the menstrual cycle begins. It’s most crucial phase and can also be termed as a make or break phase. Balanced wholesome nutrition is the pioneer here. This phase is important for multiple reasons like:
The fat cell number gets fixed in the first 8 years of life
Major eating habits and behaviours are formed here.
Major skeletal development takes place here
80% brain cells are formed in the first 5 years and rest by the 8th year
Its imperative not to compromise on energy requirements of the growing child. Hence energy dense complex carbohydrates should come from variety of grains, pulses, vegetables. High quality muscle building protein from plants like soya, nuts, dals as well as animal foods like milk products, eggs, meat should be incorporated in the main meals. Most critical element is the Omega 3 supply for the brain development. Chia seeds, flax seeds, walnuts, almonds, sunflower seeds, sea food should be handsomely included in diet. There is an escalated need for skeletal forming minerals calcium, magnesium and phosphorus too. With the increased consumption of processed and ready to eat foods, there is increased potential of magnesium deficiency. My go to foods for magnesium are rajgeera, buckwheat, spinach, cashews, peanuts, avocado. Moderate to low fat organic milk products and soya foods take care of calcium phosphorus balance. I suggest a strong restricted exposure to simple sugars processed and refined carbs and trans fats is needed from beginning to cut the future risk of metabolic complications

Adolescence/ Teens

This phase is marked by sudden change in emotional balance which is an outcome of changed hormonal balance. These sudden changes in the biological clock calls for a revision of nutritional needs too.

The 3 pressures of puberty:

• Peer pressure
• Study pressure
• Parental pressure

And these 3 pressures are further complicated by the big daddy of all pressures – PERIOD 😉

The major hormones that play havoc here are the sex hormones. Hormone sensitive nutrients like Omega 3, vitamin D3, B6, Selenium, Zinc need special attention here. So incorporate whole grains, chickpeas, lentils, eggs, pumpkin seeds, flaseeds, sunflower seeds, nuts, vegetable oils.
The beginning of menstrual cycle calls for special attention to iron, B12, vitamin C foods. Remember, ‘once an enemy always an enemy’, so stay clear of – simple sugars, refined foods, processed foods.

Mid 20s

This is one of the most emotionally balanced phase of a girl’s life. Here importance should be given to weight management, regular exercise, cultivating hobbies to de stress and shaping up sound and healthy lifestyle. Emphasis on fibre, anti oxidants, water intake, portion control, calcium and D3 is needed.

Pregnancy

Second milestone post puberty is pregnancy. Get ready for another roller coaster hormonal ride. But now it’s not just this body which needs attention but also the new life growing inside it. Research studies have proved time and again that many health biomarkers are set at the womb stage itself. This means that what you are at the age of 30 is an outcome of what your mom ate when u were in her womb. Hence there is an immense responsibility on this girl who is very soon turning into a lady. No no, you don’t have to eat for 2 but you need to eat smartly. Utmost essential nutrients of this phase is protein quantity and quality, Omega 3 especially Dha, vitamin A, C, D, B12, folic acid as well as minerals like iron, calcium, magnesium. Right meal timings, controlling sodium and sugar intake, sleeping pattern, positivity around, home environment are the other add one which makes the mother and child’s future health.
Midlife

30’s is marked with decline in Basal metabolism, increased muscle wear and tear, reduced bone density. The message is loud and clear, ‘look after yourself before your family’. A regular monitoring of blood parameters, bodily changes, making time for yourself, regular de stressing, disciplined lifestyle and regular exercise 5 hours a week calls for precedence here.
If you cross this one with flying colours, i bet you will sail through the most terrored “menopause’’ smoothly
So my lovely girls,