Some women like to sip on some lemongrass tea when they feel cold or chamomile tea to soothe an upset tummy. But what should women do or consume on a daily basis to naturally maintain a good mood and health?

With the increase in the need of a good health now is more important than ever before, let’s see how we women can notch our immune system up and boost it to work in the best of condition while we step up the age game.

Probiotics
Estrogen is partly broken down in the intestines, and having healthy levels of beneficial bacteria—probiotics—in the intestines can help ease hot flashes and night sweats. Take a daily probiotics supplements containing at least 10 billion colony-forming units.

Flaxseed 

Do you feel less regular in your monthly periods as you get older? Well, that’s natural, but the fiber in flaxseed can help. Try 2 tablespoons of freshly ground flaxseed stirred into a high-fiber cereal or low-fat yogurt daily.

Vitamin B12 

Most women in their 40s know exhaustion all too well. Not only is work and family demands sky-high, but hormone ups and downs making it harder to sleep. Normal levels of vitamin B12 can help, but we gradually lose the capacity to absorb and process this vitamin as we age. You can get it from meat, eggs, and dairy products.

Vitamin D
It’s not uncommon to become deficient in vitamin D as you get older due to lesser exposure to sunlight, particularly in northern climates where there is lesser sun rays hitting the land. This can lead to weak bones, mood problems, achy joints, thyroid issues and sometimes higher risks of some cancers. So it is important to keep a check on your vitamin D levels regularly and take supplements with 1,000 to 2,000 IU a day. But do check with your doctor for prescription.

Zinc
Thinning of hair is such a common condition in today’s time. The problem is generally linked to a common zinc deficiency among women.

Taking 15 to 30 milligrams of zinc daily should help to not only stop hair thinning and hair fall but may also boost immunity and help lower risks for age-related eye problems.

Calcium

Back pain, leg pain and cramps, etc, we just do not stop complaining about how much our body aches at places while we run around the house and office as super women! What we may not realize is that our bone health starts decreasing as soon as we hit our late 30s.

So make sure to stock on your calcium from food or supplements as they may also ease menstrual cramps because it appears to regulate muscle contractions. Look at taking 1,000 milligrams a day during your 30s and 40s, and 1,200 to 1,500 in your 50s and beyond.

Magnesium & iron

If you feel cranky at the end of your monthly menstrual cycle, 200 milligrams of magnesium may help relax as it helps in muscle contraction and relaxation but it is not required to take it every day. Iron might be required if enough is not being consumed from the diet due to it’s source which is majorly non vegetarian source. Thus, plenty of women in India are iron-deficient as they age. Another reason can be due to blood loss during their periods. Ask your doctor to check your iron level with a simple blood test and then correct it accordingly.

Omega 3

Omega-3s are essential fatty acids found in fish, especially tuna, salmon, sardines, and mackerel. Taking them in your 30s can help lessen the symptoms of Pre Mentrual Syndrome and menstrual cramps.