Women wear many hats! Our day-to-day lives are busy, often stressful and, at times, we lack the resources to effectively support our physical, emotional, and mental wellbeing. As a result, women can face unique health challenges. This month, we’re sharing how chiropractic can assist in managing common health stressors in our lives.

Pregnancy

It’s very common for women to experience back pain during and after pregnancy. Changes in weight, hormones and our centre of gravity can put extra stress on our back, hips, ligaments and muscles – creating tension and pain. 

Natural therapies like gentle yoga and Pilates, massage and chiropractic may help alleviate and manage pain during this time.   

Osteoporosis

Osteoporosis can affect both women and men, but studies have shown that females are more likely to suffer from this debilitating condition.  Around menopause, women experience a drop in oestrogen levels which can lead to a loss in bone density (osteoporosis).  Unfortunately, this increases the chance of fractures occurring.

Four simple ways to improve your bone health

• Exercises

Weight bearing exercises (those done on your feet, requiring your bones to support your weight) and resistance training (hand weights, exercise bands and weight machines) are known to be helpful in improving bone strength.

In cases of severe osteoporosis, gentle exercises like swimming, tai chi, walking and gardening can help stop progression of the condition while being safe enough to not cause further harm.

• Nutrition

Maintaining a well-balanced diet is always important for good health. Food high in calcium (green leafy vegetables, soy products, dairy, fortified food), omega 3 (salmon and sardines with bones, flaxseed oil) and Vitamin D (sunshine, oily fishes, red meat, egg yolks, fortified food) are recommended to maintain good bone health. 

Avoiding cigarettes and alcohol has also been shown to help reduce risks of osteoporosis.

• Supplements

Doctors may prescribe supplements like calcium and bisphosphonates to help maintain and elevate levels to improve bone density.

• Prevention

Ensure that your home and work areas are free from trip and fall hazards. Tuck away loose wires, fix any holes or uneven surfaces in the floors, remove clutter, clear pathways, improve lighting in rooms, use anti-slip mats and handrails for slippery areas like bathrooms and stairs.

Stress

Modern living is stressful. While this is not unique to women, recent surveys and studies <any links?> have indicated that women are more likely to report chronic stress when compared to their male counterparts.

Stress relieving activities include:

• Meditation
• Mindfulness activities (to remain present and engaged in the moment)
• Exercise
• Yoga
• Sleep
• Good nutrition through a well-balanced diet (avoid caffeine and processed sugars)
• Enjoying the outdoors
• Journaling
• Being organised
• Talking to trusted friends / family
• Seeking help from a health professional if stress or anxiety become overwhelming

Chiropractic care can help alleviate health issues and pain related to your physical, mental and emotional wellbeing. For more information, or to find out how chiropractic can assist you, please contact us at Connect  or call 03 9512 5882.