It is almost impossible to be someone who doesn’t deal with any type of stress, day in and day out. After all, we live in a fast-paced society that values the ability to keep going without having to take any breaks or deal with any personal issues.

However, many women are unable to reach these ridiculous expectations and instead have to deal with the negative consequences on a daily basis.

What are some of the consequences that an overly-stressed woman has to deal with? Well, for example, a woman who is stressed could deal with hair loss, weight gain, irregular periods, depression, and decreased fertility, to name a few.

Stress is a serious health problem that plagues many of today’s women and needs to be treated as such.

Here are some of the negative side effects that stress can have on your mind and body:

• Reduced sex drive
• Stomach issues
• Fatigue
• Chest pain
• Irritability
• Depression
• Increased anxiety
• Lack of motivation
• Focus issues
• Mood swings
• Muscle tension
• Overwhelm
• Sadness
• Overeating

And many more!

Therefore, I have published this guide to help you find some ways that you can relieve your stress naturally. If you are feeling over-stressed and you are suffering because of it, here are a few methods that you may want to try at home.

The following information is going to provide insight into some natural ways to relieve stress, especially for women.

Keep reading to find out more about each of these natural stress relief methods and how they might be able to help you improve your quality of life.

1 – Practice Mindfulness

Mindfulness exercises are all the rage these days. Exercises that include mindful breathing methods and periods of relaxing silence or peaceful music have been proven to improve the way that you handle and react to stress.

The best part about most mindfulness exercises is that you can do them anywhere. Whether you are in the office, the grocery store, or in your bed, you can always fit in a mindfulness exercise. What are some these exercises?

Meditation

Meditation is the practice of quieting the mind and focusing on the physical rather than on the mental. All you need to do to meditate successfully is to find a quiet spot, let your thoughts move freely through your mind, focus on your breath, and practice for at least 5 minutes each day.

Meditation is really easy to get into, so you don’t need to worry about being perfect right from the start. Just like anything else, it does take a little practice.

Coloring Art Therapy

Coloring books are great for artistic people who are suffering from high levels of stress. Why? Some psychologists say that is a form of art therapy or color therapy that is designed to reduce anxiety. You can find adult or zen coloring books everywhere and there are plenty of designs for you to choose from.

The great thing about coloring art therapy is that it is inexpensive and can be done on anything. All you need are some coloring books or sketch pads, and whatever you like to color with, from colored pencils to markers or even crayons.

Mindful Breathing

Your next option is mindful breathing, which is similar to meditation, but it focuses more on relaxing breathing exercises. While meditation and breathing often happen together, this is not always the case. Mindful breathing is a very effective method to calm the body’s nerves and provide you with relaxation anywhere. Here is one that we recommend.

Journaling

You can also use writing as a way to embrace mindfulness, by writing about what you are feeling or experiencing right now in this moment. Journaling has so many benefits, especially for stress, that it is often recommended for everyone.

With journaling, you are able to jot down your thoughts and feelings to keep you mindful, but it can also be therapeutic for many other reasons as well, including figuring out why you are dealing with so much stress in the first place.

This is by no means a comprehensive list and there are plenty more mindfulness exercise ideas on the web.

One common issue (and one thing that should be mentioned in this section) that people encounter when doing mindfulness exercises is an apparent lack of benefits. They go through the motions of the exercise and feel that there is nothing happening to reduce their stress. Then, they quit just as quickly as they started and never return to these exercises.

While some exercises do not work for certain people, a lot of these exercises take time to work on some people. For example, you cannot sit down, meditate, and expect to feel all of the weight lift off of your shoulders.

Meditation is an exercise that must be practiced consistently in order for you to experience a change in the way you feel. Don’t get discouraged if something is not working for you immediately. Stick with it for a while and see if that changes. If it doesn’t try another exercise until you find something that does work for you.

2 – Switch to a Healthier Diet

The type of foods that you consume can affect your stress levels more than you might think. If you eat junk, you are going to feel terrible. If you make healthier food choices, you are going to feel better physically and mentally. In some ways, there are foods you should avoid, but others are simply good to add to your diet.

Here are a few suggestions that will get you on the path to a better diet:

• Don’t be afraid of dark chocolate – It provided antioxidants and can help you feel like you are getting a treat without the guilt of other forms of sweets.
• Have nuts and berries – These are both good for you and contain a lot of important nutrients that will not only do your body good, but help reduce stress as well.
• Choose fruits with vitamin C and antioxidants like oranges. These are easy to add to smoothies, fruit bowls, or just have on the side.
• Other healthy foods you should feel free to enjoy are oatmeal, avocado, and fish.

It’s often the foods that keep you full and focused that are good for your stress levels. If you think that you probably shouldn’t be eating it, then it probably isn’t good for your stress either. However, that doesn’t mean that you can’t treat yourself every once in a while.

If you feel like eating a tub of ice cream or a whole funnel cake, go ahead. Just don’t make a habit out of it!

Skip the Diet

If you have an unhealthy relationship with food and have a habit of emotional eating, you might not want to have a strict diet, even if you are trying to lose weight.

Dieting often restricts categories of food, which might work in the short-term, but long-term can have adverse effects on your stress levels. While you are dieting, it can exacerbate your stress by making you feel like you are missing out. Then if you over-indulge or binge after a period of dieting, that also makes your stress worse.

Instead of dieting, make small, healthy changes to your daily routine, and keep restricting to a minimum. Focus on balance and adding in healthier foods, instead of taking away certain types of foods.

3 – Add Exercise to Your Daily Schedule

It’s no secret that exercise is the remedy for almost any kind of malady. Exercise produces endorphins which help to give you a mood boost that fights off the negative side-effects of stress. It also helps to battle the physical effects that come with high levels of stress.

The great thing about exercise is that it is available for everyone no matter what your age or level of experience is. Taking a walk every day will produce the same effects as going to the gym and lifting heavy weights. However, it is important that you remain consistent in your efforts and that you try to exercise for at least 30 minutes each day.

Unless you are trying to lose weight or improve your physique, this should be plenty of time to help you relieve stress and improve your mood. Also, be careful not to overexert yourself. If you are overweight or if you have other health problems that prevent you from engaging in difficult exercises, don’t try to push through them. This can result in injury. Do what is best for you and listen to your body.

Recommended Exercises

While any type of physical activity can be good for managing your stress, there are some highly recommended by people who have used exercise to help reduce their stress naturally. This is by no means a complete list, but just some suggestions if you are not sure where to start:

• Yoga
• Pilates
• Walking in a scenic area
• Running
• Hiking
• Dance class
• Walking the dogs

4 – Consider Aromatherapy for a Quick Fix

Aromatherapy has become so popular that you can pretty much walk into any store and find essential oils or machines designed for it. What is aromatherapy? It is a form of therapy that uses calming or energizing scented oils for baths, massages, or just for smelling.

If you decide that this is something you would like to pursue, some essential oils that come highly recommended for stress relief include:

• Lavender
• Rose
• Sweet orange
• Chamomile

5 – Grab a Journal or a Friend

Natural stress relief is just a phone call or a book away for most. Journaling and venting are both great methods that people can use to reduce their stress levels. However, these methods will not always be effective for everyone.

Let’s imagine, for example, that you have had a terrible day and you are venting to your friend. As you explain to them what has happened, you become angrier and angrier. The anger doesn’t go away. Rather, it continues to boil inside of you and you focus on it rather than focusing on solving the underlying issues behind the anger and stress.

The same goes for journaling. Writing down your issues with the intent of focusing on the problems rather than a solution can do more harm than good. If you decide to use either of these venting methods, make sure that you are approaching your stress with the proper mindset.

When it comes to venting to a friend, we have no advice to offer. (Except that you should find someone who is trustworthy and who will listen intently.) When it comes to journaling, however, there are plenty of great prompt recommendations for stress relief.

Here are some favorites:

• What are some things in my life that are negatively impacting my mental health?
• What are some ways that I can better care for myself?
• What are some of the more positive things taking place in my life?
• What am I grateful for?
• What are some of my greatest challenges right now and how can I overcome them?

If you find that these are working great for you, there are plenty more examples scattered across the internet!

6 – Be More Selective About How You Spend Your Time

It’s easy to become stressed when you are filling up your plate with too many things to do, especially when those things are extremely stressful. Some things, such as work or your family, can’t be bypassed. Other things, on the other hand, can most certainly be cut out of your schedule if they are only contributing to your growing stress problems.

Take a look at your daily life. What type of activities do you fill your days with? Which of these activities are adding stress to your life rather than happiness? Can you go without these activities? While I don’t recommend cutting everything out of your life at once, try getting rid of these activities one at a time and see how you feel after they are removed.

If they are impacting your life positively and no problems arise as a result of their removal, keep them out. If life becomes more difficult because you’re lacking a certain activity, bring it back into your life.

That being said, you definitely shouldn’t tolerate overwhelming stress in any area of your life. For the activities that you can’t remove, sit down and think about the ways that you can reduce your stress levels when engaging in these activities.

There are always tricks you can use to reduce stress in even the most difficult situations. The only limit to what you can come up with is yourself!

7 – Consider Rescuing a Pet

If you haven’t already welcomed a pet into your home, you may want to consider it for stress relief. Being around pets is a method that has been proven to lower the hormone known as cortisol, otherwise known as the stress hormone.

This form of stress relief, however, is not recommended for everyone. If you have allergies or if you prefer not to be around animals, there are plenty of other recommendations on this list that will produce the same benefits.

Also, some pets are extremely energetic or suffer from separation anxiety and are prone to getting sick or destroying things when you are gone. These types of issues can add more stress to your life rather than reducing it. If you are wanting to bring a pet into your home, make sure to do your research and consider these points before you decide to take care of an animal.

Do Your Research!

The most important aspect of adopting a new pet is doing your research. If you don’t have the time or energy for a pet at home, then an animal requiring a lot of effort like a dog or cat might not be for you. However, if you do decide on a pet, rescuing is one of the best things you can do for them.

Find a Pet That Works for You

The next important thing to keep in mind when it comes to rescuing an animal is choosing one that works for you and your lifestyle. Just because you think rabbits are cute, doesn’t mean nit is the right pet for you.

Visit different shelters in your area, get to know the types of animals out there, and really think about how you can care for them and the type of needs they require before choosing.

8 – Find Something That Makes You Laugh Regularly

Laughter is the best medicine. It’s true! Laughter is the result of humorous situations that have the ability to relax our bodies and mind, release endorphins, and fight off negative emotions such as anger and sadness. It also feels amazing to do and almost anything can make us laugh if we look hard enough.

For some people, it can be hard to start laughing daily, especially if you are not accustomed to laughing. You can start trying to laugh daily by watching hilarious videos in the morning or by seeking out funny situations in your everyday life. Once you get used to laughing regularly, it will be impossible to stop.

Even better? Laughing with other people! Get your family together for a weekly movie night or have friends over for drinks and a game night. Go out to the movies or just have some conversation over coffee with your co-workers. All of this will help tremendously with managing your stress levels.

9 – Get Organized!

Stress can sometimes be the result of poor organization. For example, let’s assume that you work in a demanding job that requires you to schedule appointments, deal with a lot of paperwork, constantly speak with clients, and handle the financial aspects of business. If you don’t have proper organizational systems in place, it can be easy to get overwhelmed and stressed out.

Look at each area of your life and ask yourself, am I unorganized? Maybe you need more organization and structure in your relationship. Maybe you need to be more organized when it comes to your personal goals and desires.

Whatever aspect of your life is messy, take some time to sit down and figure out how you can put it in order. This will take time but once you have systems in place, you will feel a lot better.

10 -` Ditch the Caffeine

I understand that this is probably one of the tips where quite a few people draw the line. Ditch my caffeine!? Go through my mornings tired and unable to focus!? Yes, caffeine is definitely one of the most used and most valued substances in our fast-paced society. However, it may be one of the substances that are also adding to your stress levels.

As Dr. Christopher N. Ochner states in one article on the Shape website, “Caffeine is one of the safer stimulants out there. Unfortunately, any stimulant carries with it the side effect of anxiety, which obviously ruins your concentration. Caffeine in particular can make you jittery, nervous, and worrisome, which can occupy some of your thinking capacity.”

Caffeine is also known to cause issues with your ability to sleep soundly and can cause dehydration when you drink too much of it. Rather than having to deal with these problems every time you drink coffee or other caffeinated drinks, try turning to healthier drink alternatives.

For example, having a smoothie mixed with vegetable and fruits or brewing a cup of herbal tea can help you to feel energized without causing you to feel anxious as a result. If you have your heart set on having caffeine every day, try drinking a cup of green or black tea. This drink has caffeine but in much lower amounts that are less likely to affect you negatively.

Or, if you’re like me and absolutely refuse to give up coffee, drink only a couple of cups at the most shortly after rising – early in the day, and drink plenty of water throughout the day.

11 – Embrace Intimacy

Although it is still sometimes seen as an awkward topic to discuss, masturbation and sex are both wonderful methods to naturally relieve stress. You don’t really need direction here so we won’t provide any but we do recommend that you have sex with your partner at least once a week.

If you don’t have a partner, that’s no problem. Masturbation is just as great and can be done with even more frequency since you decide when to do it.

Even if you are in a committed relationship, masturbating by yourself can have a host of other health benefits that will also help to relieve stress. For example, women who masturbate regularly have an easier time reaching orgasm during sex and experience less pain during their menstrual cycle. “Regularly” means different things to different people but you should squeeze in a couple of self-love sections each week to reap the health benefits.

12 – Get a Massage

Massages have been used for centuries as a method to reduce stress and improve overall well-being. In fact, one study conducted on 22 volunteers found that after five minutes of massage therapy, the heartbeats and the amount of cortisol in the saliva of the volunteers had experienced a significant decrease.

Better yet, there is a large variety of massages that you can choose from. No matter whether you are someone who wants a Swedish massage or someone who needs a hot stone massage, try to squeeze in a session at least every week or two weeks to reap the benefits.

However, don’t allow yourself to break the bank trying to seek out the best massage sessions. If the cost of a massage is a little out of your reach at the moment, a massage from a friend or another tip on this list will do just as well.

13 – Take Herbs and Supplements to Relax and Improve the State of Your Mind

Herbs and herbal supplements are great for people who do not want to take medication or who suffer from serious side-effects when taking medication designed for stress and anxiety. Some supplements that you should seek out if you want to treat high-stress levels at home include:

• Magnesium
• Theanine
• Kava Kava
• Turmeric
• Basil
• Hemp or CBD oil

Please keep in mind that herbal supplements are not always safe. Although they are natural alternatives to chemical medications, they are still natural chemicals and have the ability to cause real damage if you don’t follow directions carefully. Do plenty of research and speak with your doctor before you attempt to add any herbal supplements to your daily diet.

14 – Make Getting Better Sleep a Priority

You might be over-stressed because you are trying to accomplish too much during the day after getting almost no sleep at night. According to experts, anyone from the age of 18 and onward should be getting at least seven to nine hours of sleep every night. That being said, there are people who can function on only a couple of hours. However, this is most likely not you and you should make sure that you stick to the recommendations above.

It should also be mentioned that quality of sleep is just as important as the number of hours that you get each night. If you have a mattress that is affecting your sleep and your body, seek out a mattress that supports you better and helps you fall asleep faster.

Also, try to find sheets, blankets, and pillows that make you feel more comfortable for a better sleep experience.

Stress is difficult to deal with. If it is allowed to go unchecked for too long, it can have a serious impact on both your mental and physical health.

Vitamins and minerals are necessary for our bodies to function correctly. Nutrient deficiencies in women create a cascade of negative health effects and play a key role in the development of diseases such as diabetes, heart disease, and osteoporosis. It’s important to make sure you avoid nutrient deficiency by eating plenty of vitamin and mineral-rich foods and supplementing when needed.

Variables such as food allergies, special diets, and age determine what vitamins and minerals are most critical to you, but there are a few key vitamins and minerals that every woman needs for optimum health:

The Essential Vitamins

There are a number of different vitamins that are crucial for women to be taking on a regular basis, beginning with the B Complex vitamins, as well as vitamins like K and D. Here is an overview of vitamins women should be taking preferably on a daily basis, or getting these nutrients through natural food sources:

B Complex Vitamins

The B Complex is a group of eight vitamins that work together as a team to support several critical roles in the body. B vitamins are known for their aid in the production of red blood cells, regulation of cholesterol, the support of immune and nervous system functions, promotion of cell cellular growth, and the maintenance of healthy skin, hair,
and muscles.

Those who take B vitamins regularly will see the benefit of improved memory, lessened depression and anxiety, and a reduction in the symptoms associated with PMS.

B vitamin deficiencies are not that common, but those who find themselves under a lot of stress or who consume carb- and sugar-rich diets may have decreased levels. Some signs of a vitamin B deficiency include anemia, depression, fatigue, balance issues, memory problems, muscle cramps and weakness, tingling or numbness in the limbs, or mouth soreness.

Foods such as fish, dairy, beans, whole grains, and dark leafy greens are rich sources. B vitamins can be found in standalone supplements or as part of a multivitamin. It’s generally recommended to take a B supplement if you are a woman who is pregnant or breastfeeding or if you follow a vegan or vegetarian diet.

• Vitamin B1 (Thiamin) boosts the immune system and aids in cell creation. Found in whole grains, beans, spinach, kale, and peanuts.
• Vitamin B2 (Riboflavin) is important for the production of red blood cells. You can get it from milk, yogurt, eggs, almonds, Brussel sprouts, spinach, and wild rice.
• Vitamin B3 (Niacin) boots your good cholesterol, which in turn helps to lower the bad cholesterol. Niacin may help to treat acne. It can be found in milk, eggs, red meat, beans, green vegetables, and yeast.
• Vitamin B5 (Pantothenic Acid) helps to reduce the signs of aging. It’s also responsible for the production of sex hormones and stress-related hormones. Find it in yogurt, eggs, meat, legumes, and avocados.
• Vitamin B6 (Pyridoxine) helps to regulate levels of a particular amino acid associated with heart disease. It also plays an important role in sleep patterns and mood due to its ability to help the body produce certain neurotransmitters. Some studies suggest that B6 may be an effective anti-inflammatory. Chicken, turkey, salmon, tuna, lentils, sunflower seeds, and brown rice are just a few good food sources of vitamin B6.
• Vitamin B7 (Biotin) helps to support healthy hair, skin, and nails. Vitamin B may also help control glucose levels in people with diabetes. Vitamin B7 is a critical nutrient during pregnancy. It can be found in fish, pork, chicken, egg yolks, cauliflower, potatoes, and nuts.
• Vitamin B9 (Folate), also known as folic acid, is especially important for pregnant women as it supports fetal growth and helps to prevent neurological birth defects. Studies have shown that B9 can potentially curb depression and may serve as a preventative to memory loss. B9 can be found in abundance in leafy greens, beets, beans, milk, salmon, and root vegetables.
• Vitamin B12 (Cobalamin) is vital in the production of red blood cells. It works with vitamin B9 to help iron create hemoglobin. You can get it from fish, pork, beef, eggs, and dairy. Because B12 is derived only from animal sources, those who follow a vegetarian or vegan diet will probably find it necessary to take a supplement.

Vitamin D

Vitamin D, sometimes considered the Sunshine Vitamin, is a key component in the body’s ability to absorb calcium. Considered essential for bone health, vitamin D may lessen the likelihood of fractures and potentially prevent osteoporosis. In pregnant women, low vitamin D levels are linked to difficulties such as gestational diabetes and pre-eclampsia. Low vitamin D levels are also attributed to a higher risk of heart disease, high blood pressure, or diabetes.

Vitamin D deficiency occurs in both men and women and can be caused by any number of contributing factors. The deficiency is most common amongst certain high-risk groups such as women who use sunscreen, the elderly, people with darker skin tones, or those who live in polluted or urban areas.

Food sources that are rich in vitamin D include tuna, salmon, sardines, eggs, mushrooms, cod liver oil and fortified products such as milk and yogurt, soy products, and fortified cereals. Supplements are available and are typically recommended for everyone.

Vitamin K

Vitamin K is actually a group of compounds, derived mostly from leafy greens, that plays a critical role in the blood’s clotting mechanism. Vitamin K also plays a role in the binding of calcium in bones and other tissue. Osteoporosis is strongly associated with low levels of vitamin K, as is heart disease.

A vitamin K deficiency can cause symptoms such as a heavy menstrual flow, anemia, easy bruising, frequent nosebleeds and gum bleeding. Vitamin K deficiencies are not that common. You’re at a higher risk if you suffer from liver damage, an inflammatory bowel disease, cystic fibrosis, or if you are taking any form of anticoagulant.

The best natural food source of vitamin K is leafy green vegetables such as spinach and kale, but it can also be found in other foods such as beans and soybeans, broccoli, asparagus, strawberries, and meats. Because of its fat solubility, vitamin K is better absorbed when consumed with fats such as oil or butter.

Though supplements are available, because of their effect on coagulation, you’re generally not advised to take them unless directed to by your doctor.

Antioxidants to Include

Antioxidants are important protectors against the cell damage caused by harmful chemical compounds known as free radicals. Most researchers believe this damage to be an inciting factor in the development of many diseases. Research has also shown antioxidants to be a powerful treatment and preventative for the inflammatory symptoms of endometriosis.

Decades of research has suggested that a diet high in antioxidant-rich foods helps to protect against diseases, however, the use of supplements has not been found to provide the same benefits. More research is needed to understand why, but it’s best to try and get your antioxidants from natural sources.

Because each antioxidant serves a different purpose and generally isn’t interchangeable with one another, a varied diet of fruits and vegetables, both raw and cooked, is the key to ensuring that you intake the proper amounts of antioxidants.

Vitamin A

Vitamin A is a powerful antioxidant that boosts the immune system, promotes skin health and cellular regeneration, and helps prevent a host of chronic illnesses. Vitamin A is extremely important during embryonic development. Beta-carotene is the form of vitamin A that is found in plants and plays an important role in preventing age-related blindness.

Vitamin A deficiency is quite rare in the United States but is still common amongst those living in developing nations. Vitamin A deficiency greatly increases the severity of infections. The earliest sign of a vitamin A deficiency is difficulty or an inability to see in dark light, an early warning sign for a condition called xerophthalmia, which is a progressive disease that causes extreme dryness, inflammation, and tissue damage to the cornea.

Though it is available in supplements, vitamin A is found naturally is many foods. Cod liver oil is the most plentiful source, but it is also found in high concentrations in liver, ghee, red peppers, and sweet potatoes, just to name a few.

Vitamin C

Vitamin C (Ascorbic Acid) boots the immune system, fights against cancer, heart disease, and works with other antioxidants to protect against the effects of age-related macular degeneration. It’s a requirement for the biosynthesis of collagen — an essential component in the regeneration of skin, blood vessels, cartilage, tendons, and ligaments. Studies have shown that vitamin C alongside vitamin E may prevent pre-eclampsia in pregnant women.

Serious vitamin A deficiency is quite rare, though cigarette smoking and stress can both lead to lowered levels. The most common signs of a vitamin C deficiency include feelings of fatigue, muscular weakness, muscle and/or joint aches, rashes on the legs, or bleeding gums. Prolonged deficiency of vitamin A can lead to scurvy, a rare but severe disease.

Vitamin C is easily found in many natural food sources. Apples, berries, tomatoes, melons, red and green peppers, Brussel sprouts, cauliflower, and citrus are a few rich sources of vitamin C. Supplements are available as a standalone or as part of a multivitamin.

Vitamin E

Vitamin E is essential for the support of healthy skin and hair. It plays a critical role in helping to naturally balance hormonal levels, making it a powerful combatant to PMS symptoms by reducing anxiety, cramping, and cravings. According to at least one study, vitamin E appears to minimize some side effects of menopause, such as hot flashes.

Vitamin E can be found as a standalone supplement or as part of a multivitamin. There are quite a few foods that provide vitamin E. Nuts, seeds, leafy green vegetables, and vegetable-derived oils are the richest sources. Look to sunflower seeds, dry roasted almonds, peanut butter, or boiled spinach for high concentrations.

Critical Minerals

Minerals are micronutrients that are required by the body to perform necessary functions. Their role in a woman’s health is just as important as that of vitamins. Here are a few vitally important minerals:

Calcium

Calcium is well-known for its importance in bone health, but it also serves important roles in regulating blood pressure and heartbeat, lowing cholesterol levels, hormone secretion, and helping with muscular function. Alongside other key nutrients, calcium helps to protect against diabetes, heart disease, and osteoporosis.

Calcium deficiency is extremely common, possibly due to the requirement of vitamin D and magnesium for its absorption in the body. There are a wide range of symptoms associated with calcium deficiency. Fainting, muscle cramps in the legs and back, difficulty swallowing, tingling or numbness of the mouth or extremities are just a few.
Prolonged calcium deficiency can lead to the development of osteoporosis or rickets.

Foods that are rich in this electrolyte include raw milk, yogurt or kefir, leafy greens, broccoli, and beans. You can find calcium in supplements and multivitamins. Remember to be sure that you are also getting adequate amounts of magnesium and vitamin D to ensure that the body can absorb the calcium.

Iodine

Iodine is an extremely important nutrient for women. It promotes healthy ovulation and reduces estrogen levels — useful for those suffering from estrogen excess symptoms such as ovarian cysts, breast pain, or extreme PMS symptoms. Iodine is also a critical component in the production and regulation of thyroid hormones.

The most common sign of deficiency is breast tenderness. Women who are pregnant or who are between the ages of 40 to 49 are the most at-risk for iodine deficiency. Vegans and vegetarians are also likely to experience this deficiency.

Seaweed, codfish, yogurt, iodized salt, and milk are good natural food sources of iodine. Many multivitamins contain iodine in the form of sodium iodide or potassium iodide. You can also find it in food-based supplements containing kelp.

Iron

Iron is critical to the body’s ability to create hemoglobin and transport oxygen within the blood throughout the body. Iron deficiency is one of the most common nutritional deficiencies globally, and women are particularly at risk, especially those who are pregnant or menstruating.

Animal proteins such as eggs, fish, and poultry are the richest food sources of iron. Beans and leafy green vegetables are also good options. Supplements are available and are suggested for women who are pregnant.

Magnesium

Magnesium is important for many processes in a woman’s body. Magnesium is just as important as calcium in the support of healthy bones. It also plays a crucial role metabolic regulation and the synthesis of proteins. Taking magnesium provides a boost to the immune system.

Magnesium deficiency can show itself in the form of irregular heartbeat, anxiety, difficulty sleeping, constipation, or muscle cramps.

Many mineral supplements and multivitamins contain magnesium. The best food sources of magnesium are almonds, cashews, peanuts, spinach, legumes such as black beans and edamame, and whole grains.