5 Bad Habits That Cause Nutrient Loss in Women
Many women try every possible way to get enough nutrients, but feel the effects are not significant. At this point, you should examine your daily habits to see if they are causing nutrient loss. Today, the editor will tell you about five daily activities that are particularly draining on nutrients, for your reference in health care.
1. Frequent Coffee Drinking
Steals calcium. Excessive coffee consumption increases the risk of osteoporosis. American nutritionist Paul believes that caffeine dissolves calcium in bones.
Remedy: Supplement with 1500 mg of calcium daily. Remember, for every extra cup of coffee, add 19-37 mg of calcium. You can add two spoonfuls of milk to each cup of coffee. Most importantly, do not exceed 4 cups of coffee per day.
2. Heavy Menstrual Flow
Causes iron loss. A heavy menstrual flow can lead to significant iron loss, causing iron-deficiency anemia and fatigue.
Remedy: Supplement with 18 mg of iron daily. Beef, fish, and pork are rich in iron, while whole grains, legumes, oats, and dark green vegetables contain smaller amounts. A little tip: Cooking in an iron pot can also help you absorb more iron. Remember to eat it with foods high in vitamin C, such as tomatoes, oranges, and tangerines, as this helps the body absorb iron. Nutrition experts advise against taking iron supplements without a doctor's guidance.
3. Frequent Exercise
Steals iron, vitamin C, and E. During exercise, the body needs more iron to transport oxygen to the muscles. Exercise also puts stress on cells, producing free radicals, which then require vitamins C and E for repair.
Remedy: 18 mg of iron, 250 mg of vitamin C, and 400 IU (international units) of vitamin E. Paul suggests not being lazy and relying solely on supplements; instead, get vitamin C from fruits and vegetables, which also provides the fiber and phytochemicals the body needs to help prevent chronic diseases. As for the 400 IU of vitamin E, Paul recommends getting it from nutritional supplements.
4. Drinking Alcohol
Steals water-soluble vitamins, such as vitamin C, folic acid, and B vitamins. Alcohol depletes the body's stored water-soluble vitamins and can also have long-term complications. Because alcohol can damage the pancreas and increase the risk of breast cancer, it is strongly advised to drink less.
Remedy: At least supplement with the recommended daily amounts of vitamin C, folic acid, vitamin B1, niacin, vitamin B2, vitamin B6, and vitamin B12. Wild, author of "Eat, Drink, and Be Healthy," believes it's better to eat more legumes, fruits, vegetables, and whole grains.
5. Taking Antibiotics
Destroys beneficial bacteria. Antibiotics kill beneficial bacteria in the digestive and urinary systems, risking gas and urinary tract infections. Therefore, when you start taking antibiotics, you should begin using probiotics to rebuild your digestive system.
Remedy: Eat one cup of yogurt or take one probiotic supplement daily.