RIF REV article: How running supports Womens Health!

By William Wragg

www.rifrev.com.au Start to run and get the most out of life!

Running and Womens health is a classic mix, like chocolate & peanut butter, bread & butter or Australians & the beach. Running can help really support the physical and emotional fulfilments of the female community and Id like to look at a few reasons why!

Before we delve straight in to the positive attributes of running for Womens health, lets start by looking at some serious health issues that Women face and how those problems may occur, and why:

 Osteopenia a condition found more commonly in post-menopausal women due to a lowering Oestrogen count, and is found less prevalently in women who conduct in regular weight-bearing exercise compared with non-weight bearing exercises, such as cycling and swimming. It is typically a precursor for Osteoporosis and the development of brittle bones! Osteoporosis a condition that is more advanced than osteopenia, culminating in extreme lowering bone density and the onset of brittle bones and attributed to frequent bone fractures and/ or breaks. The disorder is highly progressive, can increase rates of falls and seriously weakens the skeletal system, which is integral in maintaining mobility and is a huge factor in the levels of movement, flexibility and strength in more elderly populations going downhill incredibly quickly. It can be effected by various factors including exercise levels, smoking, and diet and vitamin deficiencies. Amenorrhoea is a condition resulting in the ceasing of the menstrual cycle, separated in to Primary amenorrhoea (menstruation cycles never starting) due to developmental problems and Secondary amenorrhoea (menstruation cycles ceasing) often attributed to hormonal imbalances and energy deficiencies. Running, amongst a few other specific sports and exercise in general, is seen almost unfairly as a considerable factor for the onset of secondary amenorrheoa as though exerciseinduced secondary amenorrhoea is seen within society, the exercise element is using a tool for burning calories, driven by a weight-obsessed eating-disorder, with running or exercise simply being the tool for the weight loss within a more deep-underlying psychological condition. Depression and anxiety Women face many difficult stresses in life and are burdened with intense social scrutiny. Balancing the pressures of the home with professional pressures and social expectations can create a great balancing-act for the modern-day woman, which in-turn is seen to cause physical and psychological changes due to the onset of stress hormones. Obesity and Cardiovascular disease the World is becoming more and more overweight, and the sizes of female waist-lines is rapidly on the increase. In Australia alone, 56% of the female adult population were classified as overweight or obese in 2013. These increases being linked to an increase rate in heart disease, arthritis and premature death, amongst other serious symptoms.

Running and bone density

Running is an excellent way for females to maintain and protect a healthy bone density, particularly in to later life. How does running promote a healthy bone density? And why does exercise often get given the blame for diminishing bone densities?? Why running can be blamed for reduced bone densities? Exercise and running has been given a bad rap over the years because of the links between over-exercising and amenorrhoea. Amenorrhoea can result from extreme energy deficiencies so, from our bodies not getting a sufficient energy intake for what is being expended. This energy imbalance causes a reduction in an individuals BMI and Bone Density and can cause amenorrhoea (ceasing of the menstrual cycle) and possible stress fractures. Though amenorrhoea is found amongst some underweight, elite athletes (obsessed with the needs for success) the general onset of an extreme exercise-regime for weight loss is more commonly brought-about from eating disorders such as anorexia nervosa and bulimia nervosa. So even though running can burn those calories that in-turn will create the significant weight-loss needed for the onset of amenorrhoea to occur, theres typically a psychological issue under-lying the cause. Its important to note high-intensity exercise regimes can be risky if not thought out appropriately but can be easily maintained if aligned with a measured dietary intake. Running is amazing for Bone Density! Running, and weight-bearing exercise (and resistance training), is fantastic for maintaining excellent bone densities.

As we work physically our muscles put our skeletal system (our bones) under increased pressure. This pressure puts a strain (pulls on) our muscles and causes the release of calcium and the increase in bone density. Thus, being active helps to keep our bones strong and prevents the weakening of the skeletal system which is crucial in to later life (postmenopausal). Keep those bones healthy and stay active!

The benefits of running in to later life in an approach to mid-life, women face the onset of menopause. Menopause in-turn reduces the production of oestrogen and reduces bone density. Its therefore incredibly important for women, as they enter this new phase of their life (post-menopause) to adapt physically to prevent rapid physical deterioration. Starting to run at this time can counter these effects, when in sedentary females what may start to occur is a weakening of their bones, most significantly in their joints. Culminating from these effects are spinal curvatures (bending in the spine) and an increased chance of falls and thus, fractures. As the skeletal system (and postural muscles) weaken from being sedentary, it becomes more and more difficult for women to maintain the level of activity they held prior to menopause, and eventually it can become difficult for an older woman to walk un-aided. Without beginning a resistance program, adaptations to their diet and introducing weightbearing exercise in to their life, a sedentary lifestyle can result in females becoming moreand-more fragile.

By maintaining a level of exercise throughout ones life helps to keep the strength of the skeletal system high. Therefore, females that do not stop being active, are able to maintain a high level of exercise way in to later life. For example Gladys Burrill (see below), who aged 92 years old, in 2012 ran the Hawaii Marathon, which is even younger than the recordbreaking male Fauja Singh a Sikh athlete from the UK who at the age of 102 years old, having started running at 92 years old in mourning the death of a son, ran 7 marathons in a single year. Youre only as young as you feel. So stay healthy and run, and youll always feel young at heart!

Check out the amazing Fauja Singh below!

Running as an ailment for female depression and anxiety

Modern-day Women are under more stress today than ever before in the history of the World. After years of demanding equality throughout all areas of society, Women now find themselves in a role that includes quite commonly juggling work, the home, children, family life as well as pressures from friends, family and society. Combining all of these elements has shown women to display growing stresses psychologically, that can also surface physiologically. Without a successful outlet (for the associated stresses of these complexities) to relieve the build-up of these anxieties driven about by severe expectations, it becomes difficult for Women to maintain these standards mentally and physically without some sort of breakdown. Neural circuiting in the amygdala and the hippocampus is seen to underlie anxiety. This effects mood and when somebody feels out of their depth or out-of-control in their lives they show irrational worry which surfaces as innate stress and starts to burden them psychologically. This is a problem felt by women around the World and its important to remain active in preventing the onset.

Running can counter the onset of depression and anxiety for Women by releasing the happy hormones (endorphins) and by improving mental sharpness (cognitive functioning) and by reducing stress and helping them to feel more confident feeling stronger and better physically. Running is also an incredible way for Women to meet up with friends and create camaraderie amongst (social) groups that face similar stresses and off-set the stresses of life in an equally active and positive manner. We, in life, also take great inspiration from friends/ people we meet and having role-model friends who display the traits we wish to exhibit helps us to meet the standards we desire. Similarly, we also imitate the behaviours of people we surround ourselves with so, if we consistently interact with more positive (and active) people we are more likely to proactive in our approach to life. Try and maintain active friendships to help you to get the most out of your day-to-day life

Having running groups and active-friendships is also an excellent way for women to work together to meet personal accomplishments that otherwise may be lost in the stages of motherhood, commonly put aside in the wake of always putting your children first. As well as creating and meeting personal goals and creating a sense of self confidence, its also proven to be beneficial for children to grow up witnessing their parent meeting personal aims and achievements.

Women and the importance of core strength

Pelvic floor strength and core fitness is crucial in terms of Womens health, and even more so post-pregnancy. In terms of core strength, women are structurally so different to men with a wider pelvis, wider and more flexible pelvic floor muscles and they even host pelvic organs - the uterus and ovaries. Physical stresses during the second and third trimester of pregnancy (along with the birth itself) can result in the stretching and straining of a ladys core and pelvic floor, and can even cause some issues for the back and hip muscles, too. In terms of posture, women can go under a bit of a physical battle during this time. Its important therefore, to maintain core strengthening exercises; with core strength and stability remaining so crucial for stability when walking, running and for maintaining a good posture, in general.

A look at the pelvic floor

Heres a quick list of stats that gives an insight in to how little women protect their pelvic floor, at least for how much they should: The Continence Foundation of Australia statistics reveal that: 1 in 3 women who have had children will experience some degree of poor bladder control after childbirth, or around menopause 64% of pregnant women experience incontinence of urine 47% of women may experience urine leakage during exercise, or while playing sport. One survey of 1505 women showed that at three months post-partum, 34.3% admitted to some degree of urinary incontinence 8.5% needed to wear a pad for their incontinence. Of those in this survey who had just had their first baby 62.6% reported their incontinence began during pregnancy 17.6% reported it started after childbirth 19.4% had urine leakage before pregnancy. The Pelvic Floor muscles are found between the pubic bone and the coccyx and theyre crucial for maintaining a full bladder (and from stopping you from passing wind at time of choice). These muscles however can weaken and thus, cause the above stats because of the below reasons: Lack of use the weight of the baby on the muscles in pregnancy the hormonal changes of pregnancy stretching of the muscles during childbirth

 regularly straining to use the bowels pushing, or straining to finish emptying the bladder lots of heavy lifting Its important to maintain a strong array of pelvic floor exercise during pregnancy and postchildbirth to prevent against their weakening. Maintaining pelvic floor exercises help to create better bladder control, help to improve sex, can help soon-to-be Mothers deal the growing weight of their baby and overall are excellent for Womens health, in general.

Conclusion
Running and being active is so important for maintain a healthy and happy life and there are few issues more aligned with this than Womens Health. So I promote for you today LADIES, get running and feel healthier, happy and motivated to meet some amazing personal achievements!

By William Wragg
Running Injury Free Specialist Running Injury Free Revolution (RIF REV) www.rifrev.com e:will@rifrev.com.au will@bodyleadership.com.au m: 0435 864 000 a: 401 Old Cleveland Rd, Coorparoo

For more information about running injury free and how to become an injury free runner, take out the Running Injury Free Revolution (RIF REV) at www.rifrev.com.au and learn how to run injury free either inclinic, online or at one of our forthcoming workshops!