10 Tips to Help Women Overcome Malnutrition 

Introduction

It is crucial to recognize that men and women have distinct nutritional requirements due to the disparities in their bodies. Women, in particular, face a greater susceptibility to anaemia, osteoporosis, and various nutritional deficiencies as a result of hormonal changes related to menstruation, childbearing, and menopause. Therefore, women must incorporate calcium-rich foods, vitamin D, B vitamins, and iron into their diet to uphold bone health and prevent anaemia.

What is Malnutrition?

Malnutrition refers to an inequity in the consumption of food. Insufficient overall food intake can lead to malnutrition. However, individuals who consume ample food but lack diversity in their diet can also experience malnutrition. This condition deprives millions of women and adolescent girls worldwide of their vitality and overall health. Common symptoms include weight loss, decreased appetite, fatigue, and irritability.

Undernutrition is also a form of malnutrition where the body doesn’t get enough food, hence not enough nutrients. This can lead to low weight, wasting and delayed growth. Malnutrition is also possible when there is an imbalance in the nutrition content; this might lead to obesity as well. When a person has a short supply of food, which automatically results in a shortage of nutrients, it dramatically affects their health. In a few cases, it might even be life-endangering. 

Some of the causes of malnutrition are:

• Low income
• Any physical or mental health conditions
• Wrong dietary choices

Symptoms of Malnutrition

• Feeling cold most of the time
• Weight loss
• Unable to concentrate
• Depression
• Wounds take longer to heal
• Falling sick often
• Tiredness 
• Irritability
• Aversion towards any food

How is it different in women?

The foundation of good nutrition is the same for men and women, but they have different needs for some nutrients. Malnutrition is the most significant cause of death among women, killing them more than any other risk factor, including alcohol and tobacco. 

In part, this is due to physiological vulnerabilities. Women’s nutritional needs change as they move through hormonal changes linked with menstruation, childbearing, and menopause. This means that women have a higher risk of anaemia, osteoporosis, and various nutritional deficiencies. 

As per multiple studies, adolescence is a demanding phase of life, nutritionally. According to numerous studies, adolescence is a challenging period in terms of nutrition. While adolescent boys and girls experience emotional changes during this phase, girls have greater physiological demands than boys. As a result, they require a higher consumption of macro and micronutrients. The adolescent years provide a crucial opportunity to establish dietary diversity practices, which can address nutritional deficiencies and provide essential nutrients, particularly for girls. It is worth noting that the inadequate nutritional status of women during their reproductive years contributes to the undernutrition of children. Women need more:

Iron: During their reproductive years, women require more than double the amount of iron compared to men. However, once they reach the age of 50, their iron requirement becomes equivalent to men’s.

Calcium: Women’s calcium intake should increase when they turn 51 to support their bone health after menopause. Men, on the other hand, experience an increase in calcium need at the age of 71.

Daily nutritional amounts for some micronutrients are different for pregnant or lactating women. They need more folate, iodine, and choline. Pregnant women need extra iron as well. 

During the prenatal stage, the mother’s well-being and dietary condition can influence the fetus’s growth and development and the outcomes of the pregnancy. Insufficient nutrition is linked to complications during birth and unfavourable results. The prevalence of maternal undernutrition in areas with limited resources has significant implications for addressing the requirements of both the mother and the fetus.

Maternal nutrition plays a crucial role in regulating the development of the placenta and the fetus. The placenta serves as a means to provide oxygen and nutrients to the fetus while facilitating the exchange of waste between the maternal and fetal circulations. The size and function of the placenta directly impact prenatal growth and the trajectory of the infant’s development.

When maternal undernutrition occurs, it leads to changes in the structure of the placenta. These changes are evident in placental vascular development, weight, morphology, and transport function for amino acids. Consequently, an altered supply of nutrients to the fetus exacerbates the biological competition between the mother and the fetus. This increased risk of undernutrition in the fetus can have long-term effects on the health and productivity of the offspring.

Enhancing the resources available to women, such as their health, nutrition, education, and decision-making abilities, is of utmost importance for achieving equality and ensuring the well-being of future generations. This is because inadequate nutrition during fetal development and infancy can contribute to the development of chronic diseases, specifically abdominal obesity, type 2 diabetes, hypertension, and cardiovascular disease.

10 Tips for Women to Overcome Malnutrition 

1. Eating regularly: For starters, it is good to schedule eating times to maintain energy levels throughout the day. The average recommended calorie consumption is around 2,000 calories per day for women.

2. Identifying nutritional needs: Each woman has their own dietary needs, so it is good to consult with a nutritionist on what diet they need to be on.

3. Stress and Anxiety: Stress and anxiety are two primary reasons for malnutrition in women. Women can reduce stress by regular physical exercise, listening to music, having a hobby, or talking to friends.

4. Iron-rich foods: Iron levels determine the quantity of blood in your body. Iron plays a crucial role in forming haemoglobin, which is responsible for the transportation of oxygen in your bloodstream. While iron is essential for everyone, the amount varies for women depending on their life stage. Women lose blood due to menstruation, pregnancy, and childbirth, and so they need twice as much blood as men. Low levels of iron content can lead to iron deficiency anaemia. For adult women, the recommended daily iron intake is 18 mg/day, which increases to 27 mg/day during pregnancy.

5. Vitamin B9: Folate, also known as vitamin B9, plays a crucial role during the childbearing age. It significantly reduces the chances of congenital disabilities when consumed before conception and in the early stages of pregnancy. Additionally, folate has the potential to lower the risk of specific cancer types and aids in the production of estrogen after menopause. Consuming 400 mcg/day of folate is recommended to meet the daily requirement.

6. Calcium: It is essential to consume foods rich in calcium daily to maintain strong bones and teeth. Additionally, calcium plays a crucial role in regulating the heart’s normal rhythm and ensuring the proper functioning of the nervous system. Insufficient calcium intake can weaken bones and increase the risk of osteoporosis. It is worth noting that osteoporosis is more prevalent among women than men. Furthermore, a calcium deficiency can lead to irritability, weakness, and fragile bones. The recommended daily calcium intake is between 1000 to 1200 mg per day.

7. Magnesium: Magnesium is crucial in amplifying calcium absorption from the bloodstream into the bones. Without magnesium, your body would be unable to utilize calcium effectively. As suggested by the USDA, the recommended daily magnesium intake ranges from 320 to 400 mg/day. Excellent sources of magnesium can be found in leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and various types of seeds. It is essential to meet the daily requirement of magnesium, which falls within the 320-400 mg/day range.

8. Vitamin D: Adequate Vitamin D intake is essential for the efficient calcium metabolism. A daily intake of 600 IU (international units) is recommended. This vital nutrient can be obtained through approximately 30 minutes of direct sunlight exposure and from various food sources, including salmon, shrimp, vitamin-D-fortified milk, cod, and eggs. Meeting the daily requirement of 600 IU/day is crucial for maintaining optimal vitamin D levels.

9. Fortified Food: If a person is lacking a particular nutrient, it is advised to consider taking fortified food. Fortified food are foods enriched in micronutrients such as minerals, essential nutrients and vitamins.  

10. Treating Anxiety: Mental and physical health go hand-in-hand in living a healthy life. Mental health issues like Anxiety and Depression are potential causes for malnutrition. It is advised to visit a mental health specialist when one feels that it is affecting their physical health and day-to-day activities.

Conclusion

Malnutrition is a condition when the body doesn’t get enough nutrition to stay healthy. Deficiency of vitamins, minerals and other micro and macronutrients results in malnutrition. Effects and reasons of malnutrition vary in males and females. Women tend to get affected by malnutrition more than men due to a number of reasons, including the reproductive system and hormones. Malnutrition in women is a severe illness which shouldn’t be taken lightly as, in a few cases, it may even lead to death. However, malnutrition can also be treated with ease, either with home remedies or with supplements or fortified food, depending on the severity of the condition. 

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