Navigating nutrition through the decades: Tailoring dietary strategies to women's life stages

The female-specific hormones are responsible for the different metabolic changes occurring in the overall well-being of a woman. Especially highlighted phases are the onset of puberty, menarche, pregnancy, lactation, and menopause. They involve significant metabolic changes, which alter the nutritional requirements. Women, in general, are often unaware of these varied nutritional requirements and fail to inculcate them in their diet, influencing their health. Increased calories, protein, iron, and calcium consumption during adolescence is required for bone growth and the prevention of osteoporosis later in life. The availability through a balanced diet of zinc and essential vitamins such as D, K, and B12 is also critical for a rapidly growing body. At present, infertility is also a pressing issue for couples. Female fertility can be enhanced by a diet high in plant-based protein, dietary fiber, omega-3 fatty acids, vitamins, and minerals. Foods rich in omega-3 fatty acids can help to enhance the quality of eggs, and plant-based proteins reduce the incidence of infertility. Thereafter, during pregnancy, nutritional requirements increase, especially for vitamins B6, B12, and D, calcium, proteins, folate, zinc, and iron. A properly balanced diet can satisfy basic nutritional requirements. However, iron supplements are essential for supporting the blood supply to the placenta and fetus. During menopause and menopausal transition, symptoms are observed like vaginal dryness, hot flashes, and irregular menstruation, followed by an increased threat of cardiovascular diseases, tumors, type 2 diabetes, and osteoporosis. Sufficient intake of protein, calcium, vitamins B, C, and D, and omega-3 fatty acids is important in managing the symptoms. The strategic combination of antioxidant-rich foods with a low-fat, plant-based diet can reduce the risk of cardiovascular disease and regulate body mass. The conclusion of this review is that timely changes in nutrition and strategizing dietary supplements can ease the transition phases of the female lifecycle and improve quality of life.