Today is International Women’s Day, a time to honour the remarkable achievements and progress of women worldwide. Yet, while we continue to strive for equality and empowerment, one aspect of our lives often takes a backseat: our own health and wellbeing.
While women juggle multiple roles – caregiver, professional, partner, friend – they sometimes, in the process, neglect the very foundation of their strength: their health.
But taking care of yourself isn’t selfish; it’s necessary. When you prioritise your wellbeing, you become better equipped to take on life’s challenges and support those around you.
Here are some practical steps you can take today to nurture your health and vitality.
Fuel yourself well
Take an honest look at your eating habits. Are you skipping meals because of a hectic schedule? Are you so busy preparing nutritious meals for your family that you forget to nourish yourself? You’re not alone – many women fall into this pattern.
Poor eating habits is one of the tell-tale signs that you might be prioritising everyone else’s wellbeing over your own. Make a conscious effort to plan your day better so you can enjoy proper, balanced meals. Remember, your health deserves the same attention and care you give to others.
Eat more vegetables
Vegetables are packed with essential vitamins, minerals and antioxidants, yet many of us don’t eat enough of them. One notable nutrient is folic acid, a crucial B-vitamin that supports DNA synthesis and is particularly important for women of childbearing age. A deficiency in folic acid can lead to serious birth defects.
The easiest way to boost your folic acid intake is by adding an extra serving of vegetables – approximately half a cup of cooked veggies or one cup of raw – to every meal.
Add leafy greens to omelettes, toss extra veggies into your stir-fries, soups or curries, bulk up your sandwiches with salads, snack on cut vegetable sticks with a dip, or request an additional portion of veggies when eating out.
Be clued in on your energy levels
Fatigue is a common complaint among women, and one major health culprit is iron deficiency. Iron is essential for producing haemoglobin, which transports oxygen throughout your body.
When your iron levels are low, you may feel tired, weak, and short of breath – symptoms of anaemia. Women, in particular, are prone to iron deficiency due to menstrual blood loss.
To keep your energy levels up, include iron-rich foods in your diet: lean red meat, poultry, liver, shellfish, leafy green vegetables, lentils, and iron-fortified cereals.
Pairing iron-rich foods with vitamin-C sources like citrus fruits enhances absorption. Alas, caffeine from coffees, teas and sodas can inhibit it – so be mindful of your beverage choices.
Protect your bones
Maintaining bone strength becomes increasingly important as we age. Calcium and vitamin D work together to preserve bone density and prevent osteoporosis, a condition that makes bones brittle and prone to fractures.
Good sources of calcium include milk, yoghurt, cheese, fish with edible bones like sardines and ikan bilis, and calcium-fortified foods. Vitamin D, meanwhile, is found in fatty fish like salmon, egg yolks, red meat, and fortified foods.
If you avoid dairy, consider plant-based alternatives enriched with these nutrients. Aim for at least two servings of calcium-rich foods daily, and spend some time in the sun to help your body synthesise vitamin D naturally.
Embrace being active
Diet is just one part of the equation – staying active is equally important for overall health. Weight-bearing exercises like walking, jogging and strength training help maintain bone density and build lean muscle mass.
As we age, our metabolism slows and body fat increases, but regular physical activity helps counteract these changes.
Incorporate movement into your day in ways that bring you joy. Play a sport, dance, swim, hike, or join a fitness class with friends – the key is to find activities you enjoy, so that exercise becomes something you look forward to rather than a chore.
Read more articles by Indra Balaratnam here.
Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.