Vitamins

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Top 9 Vitamins For Women At Every Age

Vitamin supplements are an essential way of keeping your body healthy and balanced, but where do you start? The most popular supplements for women are Vitamin C, Vitamin D, and iron which most women seem to lack due to diet or lifestyle reasons.

Below we have a list of the top nine vitamins for women, and how they can benefit your body.

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Vitamin A

If you just aren’t getting enough Vitamin A in your diet, then seriously think about taking a supplement instead. Vitamin A helps to keep eyes healthy, especially for women in their mid to late 40s.

Vitamin B6

Are you getting a bad nights sleep? Vitamin B6 helps to regulate a normal metabolism but also influences our mood and sleeping patterns when it comes to hitting the sack.

Vitamin B12

This is known for controlling the nervous system, since a drop in Vitamin B12 can dramatically influence your diet, weight, and even cause your period to stop. Available in both over-the-counter supplements, or as a booster shot by your general practitioner.

Vitamin C

Not just for your bad cold, but Vitamin C is also amazing at fighting wrinkles and keeping the eyes healthy.

Vitamin D3

Perfect for women at any age, Vitamin D3 helps to fight against chronic diseases which are difficult to control on a day-today basis.

Vitamin E

Lower your risk of heart disease by taking a Vitamin E supplement every single day. This supplement is also ideal for women who are suffering from hot flashes in menopause, since it helps to gently regulate the hormones.

Iron

One of the most popular supplements for both men and women, Iron serves the human body in a few different ways. Not only does it help to maintain a healthy immune system, but you will also find yourself with more energy to perform those daily tasks.

Magnesium

Regular supplements of magnesium are essential since they generally help all of the bodily organs to work at their potential. If you have a history of chronic diseases in the family, Magnesium will also help to subside any major symptoms which could have you feeling lethargic and less-than energetic.

Omega-3

The secret to healthy hair and nails isn’t difficult to achieve if you’re taking regular doses of Omega-3 fatty acids. It’s also a saviour if you’re suffering from high cholesterol.

Image via Womens Health Mag

Recognising Premenstrual Syndrome

A staggering 85 per cent of women with a menstrual cycle have at least 1 symptom pertaining to Premenstrual Syndrome (PMS) or Premenstrual Tension (PMT). This is according to the American College of Obstetricians and Gynecologists. With such a high number of women experiencing some indication of PMS, it’s important to be aware of what yours are and if they are serious enough to seek medical help.

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Symptoms

Symptoms usually present 1-2 weeks prior to menstruation and may continue until the commencement of your period. Each woman is different. Symptoms can present in isolation or in combination. They may be physical, which includes the following;

  • Acne or outbreak of pimples
  • Stomach problems; such as bloating, diarrhea or constipation
  • Feeling tired and worn out
  • Headache or migraine
  • Backache
  • Joint or muscle pain
  • Insomnia
  • Swollen or tender breasts
  • Appetite changes or food cravings – chocloate is popular
  • Weight fluctuations

For many women, emotional changes are common. These not only affect the individual, but can have a significant impact on their relations with others. The most common emotional symptoms include:

  • Tension, irritability, mood swings, or crying spells
  • Anxiety or depression
  • Trouble with concentration or memory

Treating symptoms

If you have identified one or more of these symptoms; treatment is available. There isn’t a one size fits all solution, so working out what assistance is best for you, is recommended. Lifestyle changes, medications and alternative therapies may be a viable solution.

Lifestyle changes

A healthy lifestyle, will not only assist PMS symptoms, but will improve your overall health and well being.

  • Exercise at least 3 times a week
  • Eat healthy and avoid salt, sugary foods, caffeine, and alcohol, particularly when experiencing symptoms
  • Try to get 8 hours of sleep each night
  • De-stress, such as gardening, yoga, meditation; whatever works
  • Throw the cigarettes away! You know they are slowly killing you

Medications

Pain relievers, reduce pain. Loads of women avoid pain meds, but the stress which pain can place on the body, can often override any health benefits of avoiding medications. It’s very much a personal choice. Some PMS associated pain is due to inflammation, cramps, headache and backache. Meds, which reduces these symptoms include ibuprofen, ketoprofen, naproxen and asprin.

Alternative therapies

Vital vitamins and minerals are lacking in many busy peoples diets. Multivitamins are a great source for all round extra protection. For combating PMS symptoms: vitamins D, B-6 and E are all effective. Folic acid, magnesium and calcium are also recommended.

What next

If you find that you’ve made some changes and your symptoms are still apparent; you will need to visit your GP. The GP, will ask you to track your symptoms. Using a simple PMS tracker will help the GP establish if you have PMS and if it’s mild, moderate or server. Only 3-8 percent of women have severe PMS; known as premenstrual dysphoric disorder (PMDD). For these women, PMS is severe and disabling.

Most women will have a very mild to moderate indication of PMS. Avoid suffering in silence. Most treatment is relatively simple. So, come on ladies; what do you have to lose?

PMS Tracker: http://www.womenshealth.gov/publications/our-publications/PMS-symptom-tracker.pdf

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