This presentation was presented to one of the corporate clients of RxOcean and talks about Health and Nutrition aspects for Women in general

1. Health & Nutrition for Women
Team RxOcean (6th Mar ‘12)
© WebMed Health Solutions LLP
…Online Health Solutions

2. Agenda
• Introduction
• Stages of Women’s life
• What weighs on our minds ?
• Health Issues
• Female Hygiene
• Diseases
• Obesity, Diabetes, CA Breast, PCOD, Cervix Cancer, Osteoporosis
• Common Screening Tests
• Diet & Nutrition
• Diet Management
• Nutrition related health problems
• Manage Daily Intake
• Sample Diet Chart
• Q & A Session

3. Introduction
• RxOcean
• Team of Doctors, Dieticians, Physiotherapists and Nurses
• Online Health Solutions for Weight Management, Doctors Opinion,
Physiotherapy & Nurse @ home
• Clientele
• Weight Management - Across India & Indians living in countries like
Nigeria, Dubai, Australia, UK, USA, Singapore and Germany
• Doctor’s Opinion – Patients from across the country call us to talk to
our doctors discreetly – Sexologist, Psychiatrist, Gynecologist etc.
• Nurse @ Home – 5 Star hotel chains (Sheraton), Nuclear families etc.
• Physiotherapists – Corporate (Lunch hour), Service at home
Delivering Quality Healthcare to everyone everywhere 24X7

4. Stages of Women’s Life
Teens 20-40 Yrs 40-60 Yrs
• Signs of ageing, such as
wrinkling and changing of
body shape, start to
appear
• Menopause and
osteoporosis are often
associated with this age
group
• Common problems
women encounter at this
age include heart
problems, problems with
blood pressure, weight
gain.
60+Yrs
• Body starts slowing
down in many
different ways
• Many women in
this age group
suffer from
osteoarthritis. Both
rheumatoid arthritis
and osteoarthritis
are more common
in women than in
men
• Declining bone
mass is a problem
widely experienced
by older women.
By the age of 65 or
75, women easily
break bones in falls
• Busiest time of life - and
change is the name of
the game
• PCOD, Stress-related,
Fertility, Pregnancy,
Childbirth, Sexual
problems, Physical /
Emotional abuse, STDs,
depression, Psychiatric
disorders, onset of Type
2 diabetes, rheumatoid
arthritis
• Many women also gain
weight during and after
pregnancy, which they
sometimes have
difficulty shaking off
• Time of great
change – both
mentally and
physically
• Acne, mood
swings, period
pains, sudden
weight gain,
vaginal infections
and onset of eating
disorders
• Social Pressure to
look like peers
makes teens eat
heavily and then
starvation damages
body’s metabolism

5. What weighs on our minds ?
• Most important things we should do to protect our health ?
• What Medical Screenings are Required?
• What Symptoms should ‘NOT’ to be ignored ?
• Is Exercise a must (even if not overweight)?
Teens 20-40 Yrs 40-60 Yrs 60+Yrs

6. Female Hygiene
• Our body changes lets off odors - Under arms; Pelvic area
• Vaginal & Vulval mucosa are extremely sensitive and improper
hygiene leads to imbalance in protective flora
• Maintain Hygiene
• Wash no more than twice a day. Do not douche. Hard water & aggressive
cleansing can alter protective film of Vagina. Never use hot water
• Rinse Well & Apply soothing cream. Avoid Antiseptics products; Use mild
soap free cleansers
• Use Mirror every 2-3 months
• Clean after intercourse
• Change undergarments daily; Cotton should be preferred over Synthetic
• Do Not wear tight trousers – may cause chafing
• Change your menstrual protection regularly during periods
Teens 20-40 Yrs 40-60 Yrs 60+Yrs

7. Female Hygiene ..contd
• Genital Odors is a major problem and shouldn’t be ignored
• Causes
• Infections (Should be treated and doctor should be consulted)
• Foreign Body
• Forgotten Tampons
• Menstrual Cycle
• Vaginal CA
• Cervical CA
• Uterine CA
• Bowel CA

8. Diseases – Obesity
• Body Mass Index of >= 30 Kg/m^2
• Excessive Calorie consumption, Sedentary lifestyle, not enough sleep,
medication, endocrine disorders
• Obese People are at increased risk of Diabetes, Hypertension, High
Cholesterol, atherosclerosis, CA Breast, Sleep Apnea, Reflux Disease,
Infertility, Degenerative Arthritis
• Treatment of underlying endocrine disorders, regular exercise, calorie
reduction.
• Medication should be last resort as it has side effects & body regains
once therapy is stopped – Diet Management should be used to control
Obesity
Teens 20-40 Yrs 40-60 Yrs 60+Yrs

9. Diseases – Diabetes
• Signs & Symptoms NOT to be Ignored
• Excessive Thirst
• Increased Appetite
• Excessive Hunger
• Weight Loss
• Blurred Vision
• Any Sore that doesn’t heal
• Recurrent UTI, Genital Infections
• Treatment – Lifestyle and Diet Modifications along with medication
• Untreated diabetes can lead to complications of several organs (Liver,
Kidney, Heart, Eyes)
Teens 20-40 Yrs 40-60 Yrs 60+Yrs

10. Diseases – CA Breast
• What is Breast Cancer & how common it is ?
• How important is early detection ?
• Is it Hereditary ?
• Symptoms of CA Breast
• Lump in Breasts, Nipple retraction, Nipple Discharge, Pain in Bones, Skin
involvement
• Females at Increased Risk
• Age – 50+, Usage of OC Pills, Obesity & Alcohol
• Hereditary, Late Menopause, Early Menarche
• Screening
• Mammography, FNAC, USG
• Self Examination can catch it at early stages
Teens 20-40 Yrs 40-60 Yrs 60+Yrs

11. Diseases – PCOD
• What is PCOD ?
• Most Common Female Endocrine Disorder
• Symptoms of PCOD
• Menstrual Disorders
• Infertility
• Obesity, Type 2 Diabetes & Increase in Cholesterol Levels
• Metabolic Syndrome
• Weight Gain and difficulty in losing weight
• Hair Growth on face, Chest & Back
• Thinning of Hair
Teens 20-40 Yrs 40-60 Yrs 60+Yrs

12. Diseases – Cervix Cancer
• What is CA Cervix?
• Symptoms
• Vaginal Bleeding
• Between Regular Periods, after intercourse, periods that are heavier and last
longer, after menopause
• Increased Vaginal Discharge, Pelvic Pains, Dyspareunia
• Risk Factors
• Smoking, Weak Immune System, Multiple Partners, Using Birth Control
Pills for long, HPV Infection
• Detection & Diagnosis - Papsmear
• Vaccination – 3 Doses (1mth, 2mths, 6mths)
Teens 20-40 Yrs 40-60 Yrs 60+Yrs

13. Diseases – Osteoporosis
• What is Osteoporosis ?
• Is it preventable and treatable ?
• Symptoms
• Sloping Shoulders, Curve in Back, Height Loss, Back Pain, Hunched
Posture, Protruding Abdomen
• Factors that increase chances of Osteoporosis
• Small thin body, Family history, Menopause, Exercise and Drugs
• Smoking, Alcohol, Low dairy product diet
• General measures
• Diet to be adequate in protein, calories, Vitamin D
• Physical activity increases bone density
• Alcohol & Smoking should be avoided
• Test
• DXA or Dexa-Scan / Bone Densitometry
Teens 20-40 Yrs 40-60 Yrs 60+Yrs

14. Common Screening Tests
Teens 20-40 Yrs 40-60 Yrs 60+Yrs
• Following tests assume significance post we cross 35 but at sole
discretion of your Physician
• Blood pressure
• Fasting Blood Sugar
• TSH
• Cholesterol
• Clinical breast examination
• Pap test
• Pelvic examination
• Mammography
• Colon cancer screening

16. What, Why, How Much - Diet
• Diet is often misinterpreted by people as not eating OR surviving on
salads and boiled vegetables in fact it is entirely false
• We spend so much time & money in parlors on our looks & body to
look great & feel confident from within but to attain that perfect shape
and a good healthy body all that we need is right food and some
exercise
Weight Kgs Calorie Intake 18-30 Yrs Calorie Intake 30-60 Yrs
Sedentary Moderate Sedentary Moderate
50 1792 2108 1841 2165
55 1899 2234 1905 2241
60 2006 2360 1966 2315
65 2113 2486 2032 2390
70 2220 2612 2095 2464

17. Ideal Body Weight
Height Kilograms
4'10" 49-54
5'0" 51-57
5'1" 52-58
5'2" 53-59
5'3" 54-61
5'4" 56-62
5'5" 57-63
5'6" 58-65
5'7" 60-66
5'8" 61-68
5'9" 63-69
5'10" 64-70
5'11" 65-72
6'0" 67-73

18. Weight Gain / Obesity
• Excessive Calorie Intake / Fat Intake (Junk Food )
• Poor Metabolism due to our bad eating habits
• Sedentary Lifestyles
• Awareness and information deficit
• Purchasing power of the society
• Shift from traditional to 'modern' foods
• Sleep patterns - night shifts @ office
• Auto immune disorders –e.g. Thyroid, PCOD
Teens 20-40 Yrs 40-60 Yrs 60+Yrs
For a Healthy Life we must focus on changing behaviors and creating healthy
habits instead of crash diets which are not effective and can be dangerous in the
long run.

19. Ensure Balanced Diet by Food
Groups

20. Sample Meal Plan
1 Cup = 200 ml ; Non-Vegetarians - Substitute one pulse portion with one portion of egg/meat/chicken/fish; Use 25 g visible fat / day
Breakfast Items: Idli - 3 Nos / Dosa - 2 Nos / Upma - 1 Cup / Bread - 3 Slices /Porridge - 1-1/2 Cups
Snacks: Toast - 2 Slices / Biscuits - 5

21. Other Nutritional Issues
Teens 20-40 Yrs 40-60 Yrs 60+Yrs
Health Issue Nutritional
Cause
Diet for Ailment
Anemia
(Iron Deficiency)
• Low Intake of Iron
• Poor Bio Availability
Foods Rich in Iron
• Legumes, Dry fruits, Meat, Fish and poultry products
• Fruits rich in vitamin C improve iron absorption
• Avoid tea / coffee along with meals
Excessive Weight Gain
During Pregnancy
• Awareness on
Calorie Intake
• 1st Trimeseter 0-100 Kcal; 2nd & 3rd – 300-450 Kcal;
• Good Quality Proteins
• Minerals & Micronutrient requirement
Post Pregnancy
(Calcium Deficiency -
leads to loss of calcium
from bones)
• Calcium • Lactation – 500 Kcal
• Promote exclusive breastfeeding for 6 months and
encourage breastfeeding till two years
Foods Rich in Calcium
• Milk & Milk Products; Dry Coconut, Sesame & Mustard
Seeds; Ragi, Crab & Prawns
Eating on the run •Balance your meals. Choose easy cooking options over
packed foods.

22. Other Nutritional Issues
Teens 20-40 Yrs 40-60 Yrs 60+Yrs
Health Issue Nutritional
Cause
Diet for Ailment
Osteoporosis Low Vitamin D &
Calcium intake
• Soya Foods ( Soya Milk, Beans, Tofu)
• Reduction in Dietary Fat
• Minimize Salt, Soda & Caffeine
• Omega 3 Fatty Acids help in reduction of inflammation
• Egg Yolk is rich in Vitamin D
Uric Acid Purine Metabolism •Drink a lot of water
•Avoid organ meats, sea food & Beer
High Cholesterol Excessive weight and
Fat intake
•Dietary Fibre
•Balancing Omega 3 & Omega 6 Fatty Acids
Menopause - • Reduction in Metabolism leads to weight gain post
Menopause
• Ensure proper macro & micro nutrient intake
Hot Flashes - Vitamin E helps in reducing hot flashes
• Sunflower seeds & Almonds
Skin Dryness / Wrinkles - • Delay wrinkling by diet rich in anti-oxidants
• Green Tea, Vitamin C rich fruits

23. Dietary Guidelines
• Eat variety of foods to ensure balanced diet
• Ensure provision of appropriate food intake and healthcare to pregnant
& lactating women
• Moderate use of edible oils and animal foods
• Eat in Small portions
• Avoid Overeating to prevent weight gain and obesity
• Use salt in moderation / Restrict salt intake to minimum
• Practice right cooking methods and healthy eating habits
• Drink plenty of water and take beverages in moderation
• Minimize use of processed foods rich in salt, sugar and fats
• Read Labels carefully; Low fat does not mean Low calorie
Maintain a healthy weight, active lifestyle & healthy diet 

24. Thank You

25. Q&A

26. Appendix