Women’s Nutrition: Tips for Healthy Eating and Special Recipes

As women, we know that leading a healthy lifestyle is crucial at every stage of our lives. That’s why, at Cumlaude Lab, we want to share with you some nutritional strategies and recommendations that will help you improve your intimate health. In this article, we’ll explore how a balanced diet, amongst other things, can help you manage the hormonal, physiological and neurological changes we face throughout our lives. Join us to find out more!

The Mediterranean approach

Establishing a solid exercise routine and knowing which specific foods you should eat are essential steps. It’s also vital to understand the best food combinations, as women’s nutrition benefits greatly from a holistic approach. However, it can sometimes be difficult to put all this information into practice, but we have a really good and easy solution for you: the Mediterranean diet!

The Mediterranean diet provides a complete and healthy diet for women at every stage of life, making it a powerful ally. Rich in:

• Fruit and vegetables, which provide vitamins, minerals and fibre
• Pulses and root vegetables, which offer slow-release energy and are excellent sources of nutrients
• Wholemeal grains, which support digestive health
• Healthy fats, such as extra virgin olive oil and nuts, which improve cardiovascular health
• Lean proteins, such as poultry and fish, which are essential for tissue repair and growth.
• Eggs and dairy products, which are important sources of protein and calcium.

The Mediterranean diet is a powerful ally that promotes not only good cardiovascular and digestive health, but also improved fertility and a lower risk of depression.

Microbiome Health

To ensure optimal women’s health, whilst nutrition is a vital component, there are other critical factors we must incorporate into our lives.

The gut and vaginal microbiota play a crucial role in our women’s health, affecting everything from nutrient absorption to emotional well-being. Maintaining a balanced microbiota not only strengthens the immune system but also facilitates effective communication via the so-called gut-brain axis, which is essential for our emotional and physical health.

The gut-brain axis

We cannot be physically well if we are not emotionally well, and this is where the gut-brain axis becomes fundamental. This two-way link between our digestive system and our brain modulates our response to stress and our emotions, helping us to better manage fluctuations such as irritability and lack of concentration.

Promoting healthy communication between the gut and the brain through a diet rich in fibre and prebiotics – such as fruit, vegetables, pulses and fermented foods – is key to maintaining this cycle of wellbeing.

Sample recipes

To support your nutrition and female hormonal health, here are two recipes we recommend that might help you:

Asparagus and green leaf salad with vinaigrette and yoghurt:

Ingredients (serves 2)

• 100 g wild asparagus
• 60 g of leafy greens (spinach, lettuce, etc.)
• 40 g natural yoghurt
• ½ hard-boiled egg
• 15 g nuts
• 15 g spring onion
• 10 g Parmesan cheese
• Pickled gherkins
• 2–3 button mushrooms
• Lemon juice
• Extra virgin olive oil
• Salt, ground pepper

Method

1. Chop the gherkins, spring onion and hard-boiled egg into small cubes.
2. Mix the yoghurt, lemon juice, chopped egg, salt and pepper to make the vinaigrette.
3. Combine the spinach and lettuce with the gherkins, spring onion and vinaigrette, and leave to marinate for 2 minutes.
4. Trim the asparagus and, using a vegetable peeler, cut thin lengthways slices.
5. Dress the asparagus strips with a little lemon juice and olive oil and leave them to stand for 2 minutes as well.
6. Clean and slice the mushrooms into thin slices.
7. To serve, place the seasoned spinach and lettuce on a plate.
8. Add the Parmesan, mushrooms and nuts.
9. Finish with the asparagus strips and garnish with rocket and a little vinaigrette around the edge of the plate.

Wild berry ice lollies

Ingredients

• 1 ripe banana
• 200 g plant-based drink (almond, soya, oat, coconut, etc.) or milk
• 40 g blueberries
• 20 g blackberries

Method

1. Blend the banana, blueberries and blackberries together with your chosen plant-based drink or milk.
2. Pour the mixture into ice lolly moulds straight away to prevent the fruit from browning.
3. Freeze for at least 4–5 hours.
4. Turn out of the moulds and enjoy.

Make the most of these recommendations to ensure optimal women’s health at every stage of your life. Maintaining a balanced diet and complementing it with an active lifestyle are key to your overall wellbeing.