Do you frequently feel cold, tire easily, and experience joint pains and muscle stiffness? Studies reveal that women often undergo nutrient deficiencies without recognizing the signs and symptoms. Deficiencies can occur due to various factors, primarily related to diet and lifestyle. However, one’s level of activity, habits, genes, and social conditions also play a pivotal role. Here, we outline some of the most prevalent nutritional deficiencies that women may face as they age.
Iron deficiency
Iron deficiency is the most prevalent form of nutritional deficiency observed in women of all ages. Iron is crucial for transporting oxygen throughout the body; therefore, a deficiency can lead to lower hemoglobin levels, causing the heart to work harder to supply oxygen. This results in persistent fatigue and exhaustion, even after completing simple tasks. Iron deficiency also increases the risk of osteoporosis, muscle weakness, hair loss, muscle cramps, brain fog, and other issues. Including iron-rich foods like red meat in moderation, lentils, spinach, and pumpkin seeds is essential.
Vitamin D deficiency
You may have heard that women, particularly after the age of 30 or 40, start losing calcium, leading to brittle bones. While the decline in estrogen levels is a prominent cause of reduced calcium absorption, Vitamin D deficiency is also a contributing factor. In addition to bone strength, Vitamin D supports immune function. To address this deficiency, incorporate Vitamin D-rich foods into your diet, such as oily fish, eggs, and vitamin D supplements.
Calcium deficiency
If you’ve been experiencing back pain, a stiff neck, and joint pain, it’s advisable to check your calcium levels. Calcium is vital for nerve communication and normal heartbeat regulation. Therefore, opting for calcium supplements and calcium-rich foods is crucial, especially for women post-menstruation.
Vitamin B deficiency
Vitamin B, encompassing B6, B12, and folate, plays a crucial role in maintaining bone health, immunity, cognitive function, and cardiovascular function. Deficiency in these vitamins can disrupt several essential bodily functions. Address Vitamin B deficiency by incorporating nutrient-rich fresh produce, fish, milk, and other products into your diet.
Other common nutritional deficiencies among women include iodine deficiency, potassium deficiency, and magnesium deficiency. Prolonged deficiencies in essential vitamins and nutrients can pose lifelong health risks. Making small lifestyle adjustments and avoiding blindly following fad diets can help prevent these deficiencies.