The women's nutrition program offered by Nootric is based on the idea that nutrition is a key factor in women's hormonal health. Throughout life, nutritional needs change due to the hormonal fluctuations that occur at different stages (childbearing age, pregnancy, lactation, menopause) so it is important to adapt the diet to each of these moments in order to optimize health and improve quality of life.
Hormonal health and alterations of the menstrual cycle
Several studies have shown that diet influences women's hormonal health. For example, it has been found that a diet rich in omega-3 fatty acids can reduce androgen levels and improve symptoms of Polycystic Ovary Syndrome (PCOS) (1). In addition, it has been observed that a balanced and nutrient-rich diet can help prevent Functional Hypothalamic Amenorrhea (2).
In cases of hormonal health-related disturbances, poor nutrition can worsen conditions such as PCOS or amenorrhea. A proper and personalized nutritional program can be key to improving the patient's condition. For this reason, Nootric's Women's Health program offers an individualized assessment of each case, in order to design a dietary plan that is tailored to each woman's specific needs.
In addition, Nootric provides educational resources such as videos, guides and challenges that allow women to learn about the menstrual cycle and possible alterations. It is important for each woman to understand how her cycle works and how lifestyle, exercise, diet and stress can impact it.
Some conditions we treat within the Women's Health program are: Premenstrual Syndrome (PMS), Polycystic Ovarian Syndrome (PCOS), endometriosis, amenorrhea or menstrual pain.
Fertility and pre-pregnancy
Proper nutrition helps prevent hormonal imbalances and improves overall health. Omega-3 fatty acids, folic acid, vitamin D or iron are especially important for a woman's hormonal health and have an impact on the menstrual cycle and fertility.
Proper nutrition is essential for maintaining good reproductive health and preventing fertility problems in women. The nutrients included in the diet can have a direct impact on ovarian quality, ovulation and other aspects of reproductive health.
It is important to ensure the supply of all the nutrients necessary to prepare for pregnancy, for this Nootric proposes a menu rich in antioxidants (rich in fruits and vegetables of all colors). Green leafy vegetables help to provide folic acid, one of the most important nutrients for women's reproductive health, especially in the pre-pregnancy period. Folic acid has been shown to play a key role in the production and regulation of sex hormones, and its deficiency may contribute to infertility and other reproductive problems (3). In addition, women who consume sufficient folic acid before pregnancy have been found to have a lower risk of neural tube defects in the fetus (4).
Pregnancy and postpartum
During pregnancy, a healthy, balanced diet that includes a variety of essential nutrients is crucial for maternal and fetal health, as well as for preventing pregnancy complications. Adequate intake of protein, complex carbohydrates, healthy fats, vitamins and minerals is recommended. A study has shown that pregnant women who follow a healthy, balanced diet have a lower risk of developing preeclampsia, gestational diabetes, and birth complications (5).
With Nootric's Women's Health program, pregnant women will have a personalized nutritional plan that will be adapted to their week of gestation and possible circumstances that may arise during pregnancy such as gestational diabetes, iron deficiency, pre-eclampsia, etc. Emphasis will be placed on promoting adequate nutrient intake and avoiding potentially dangerous foods for the fetus. In addition, training will be provided to ensure proper hygienic measures and proper cooking of food.
After giving birth, Nootric offers a specific postpartum plan that takes into account the specific needs of each mother and her baby. The plan is designed to help mothers recover after childbirth, improve their energy and mood, increase their intake of essential nutrients and support adequate breast milk production if breastfeeding is chosen. Quick and easy recipes will be proposed so that lack of time is not an impediment to taking care of yourself.
In addition, Nootric offers very useful educational content to start baby feeding in its first year of life. Our dietitians will be able to help solve all doubts regarding the best way to start with complementary feeding or baby-led weaning, which foods and formats are suitable for the baby and which are not recommended.
Nutrition is crucial before, during and after pregnancy, for both maternal and fetal health. Nootric's Women's Health program helps mothers get the nutrients they need to maintain good health and support the proper growth and development of their babies.
Menopause and Perimenopause
Menopause and perimenopause are important stages in women's lives characterized by significant hormonal changes that can affect overall health. Proper nutrition is essential at this stage of life, and can help manage common menopausal symptoms such as hot flashes, night sweats, mood swings and weight gain.
Nootric offers a specific plan for women in menopause and perimenopause that focuses on boosting nutrients such as calcium, vitamin D and phytoestrogens, which are important for bone health and hormone function. In addition, the meal plan is tailored to each woman's individual needs to help manage the weight gain that often occurs during menopause.
The importance of nutrition in menopause has also been demonstrated in several scientific studies. For example, a study published in the Journal of the Academy of Nutrition and Dietetics found that a diet rich in fruits, vegetables, whole grains, and fish was associated with a lower risk of hot flashes in menopausal women (6). In another study published in the journal Maturitas, adequate calcium and vitamin D intake may reduce the risk of osteoporosis in postmenopausal women (7).
Nootric understands that every woman is unique, and therefore, offers a customized plan that is tailored to the individual needs of each woman in menopause and perimenopause. Nootric's personalized meal plans, along with the support of its nutrition experts, can help women in menopause maintain their hormonal health and improve their overall quality of life.
(1) Marsh KA, Steinbeck KS, Atkinson FS, Petocz P, Brand-Miller JC. Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. Am J Clin Nutr. 2010;92(1):83-92. doi:10.3945/ajcn.2010.29261.
(2) Warren MP. The effects of exercise and physical activity on pubertal development and reproductive function. J Adolesc Health. 2002; 30(3 Suppl): 31-9. doi:10.1016/S1054-139X(01)00434-7.
(3) Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. A prospective study of dietary folate intake and risk of ovulatory infertility. JAMA. 2008; 299(13): 1527-34.
(4) Blom HJ, Shaw GM, den Heijer M, et al. Prevention of neural tube defects and maternal folate intake: Ante- and postnatal aspects. Semin Fetal Neonatal Med. 2013;18(6):321-327. doi: 10.1016/j.siny.2013.08.005.
(5) Soltani H, Lipoeto NI, Fair FJ, et al. Prepregnancy dietary patterns and risk of developing hypertensive disorders of pregnancy: results from the Australian Longitudinal Study on Women’s Health. Am J Clin Nutr. 2019;109(5):1432-1441. doi:10.1093/ajcn/nqy374.
(6) Williamson-Hughes, P. S., Flickinger, B. D., Messina, M. J., & Empie, M. W. (2006). Isoflavone supplements containing predominantly genistein reduce hot flash symptoms: a critical review of published studies. Menopause, 13(5), 831-839. doi: 10.1097/01.gme.0000236934.45743.a4.
(7) Dawson-Hughes, B. (2008). Calcium and vitamin D requirements of elderly women: evidence for guidelines revisited. Maturitas, 61(2), 171-181. doi: 10.1016/j.maturitas.2008.09.002.