Celebrating women with good health

BY DR. VIKAS PURI

On March 8^th, 2020 we celebrated International Woman’s Day. There are common health concerns that women deal with and some quick easy tips you can start implementing to help improve your overall health. Some common concerns I see women dealing with in practice are fatigue, brain fog, PMS, hot flashes, anxiety and stress, low libido, heavy and/or painful menses, PCOS and infertility, prenatal and postnatal issues. Unfortunately, many women believe that these concerns are “normal” and that there is nothing they can do about it. Today I want to change that belief, and let you know that there is no reason that you should have to settle for feeling like this. Here are some general health tips I like to share with my female patients to help address some of these common concerns and promote healthy hormones:

• Mindfulness meditation: It sounds too good to be true right? When stressed, the amount of cortisol in your body increases, and that increase can affect our other hormones – specifically progesterone. This could be why you’ve probably noticed that your menstrual cycle becomes irregular or PMS symptoms worsen during stressful times in your life. Meditating regularly is a great way to help increase your resilience to stress and help reduce these symptoms.
• Get your vitamin D tested: Vitamin D is essential in your body for many things such as improving mood, supporting your immune system, bone health, and optimizing fertility. Living in Canada where sun exposure is limited, it is especially important to get your levels tested to assess if a vitamin D deficiency is contributing to any of your health concerns.
• Having a balanced diet: I’m sure you’ve heard this a hundred times, but that’s only because it’s important. While having a diet that emphasizes quality protein, healthy fats and fibre is a great way to ensure overall health, there is also some evidence to suggest that diet can play a role in improving fertility, and decreasing symptoms associated with menopause and PCOS, among other concerns.

Here is one of my favourite smoothie recipes to help promote healthy hormones:

• 1.5 cups of a milk alternative (my favourite is almond)
• 1 handful of greens (I usually use spinach or kale)
• 1 tbsp hemp hearts
• 1 tbsp ground flax seeds
• 2/3 cup of mixed fresh or frozen berries
• 1/4 of an avocado (fresh or frozen)
• 1 scoop of your favourite protein powder (optional)
• 1 date or maple syrup to sweeten (optional)
• Put all the ingredients in a blender, blend it together and enjoy!

Get adjusted regularly: Physical, chemical or emotional stress results in tightened muscles and locking spinal movement. This decreases the brain’s ability to communicate with the body, decreasing nerve flow to our organ systems.  Chiropractic adjustments improve nervous system functioning by restoring spinal motion and function. Our nervous system controls our hormone system, helping women regulate their estrogen levels thereby helping with menstrual cycles, fertility, mood, bone density and more.  Adjustments during pregnancy help decrease pain, promote healthy development of the growing fetus and create ease during delivery.

In celebration of International Women’s Day, I encourage you to empower and support all the women in your life, including yourself. The journey starts with prioritizing your health and inspiring others around you to do so as well.