Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
When it comes to health, women’s bodies go through unique stages—from adolescence to pregnancy, menopause, and beyond. These changes come with evolving nutritional needs, and understanding them can empower women to make better choices to support lifelong wellness.
At the Muscle and Joint Clinic, we care deeply about helping women thrive at every stage. That’s why we’re spotlighting the key nutrients that are vital for women’s health, supported by Canada’s national nutrition guidelines.
Folic acid (a form of vitamin B9) plays a critical role in creating new cells and preventing neural tube defects during early pregnancy. Women who are pregnant—or planning to be—should aim to get 0.4 mg of folic acid daily through food and supplements.
Top sources:
Spinach, dark leafy greens, whole grains, citrus fruits, legumes, nuts, and fortified cereals.
Iron helps form red blood cells and supports hormone production. Due to menstruation and pregnancy, women have higher iron needs than men. Iron deficiency can lead to fatigue, poor concentration, and anemia.
Pro tip: Pair iron-rich foods with vitamin C (like berries or citrus) to boost absorption.
Top sources:
Lean meats, lentils, beans, tofu, fortified cereals, and spinach.
Women are at increased risk of osteoporosis, especially after menopause. Calcium supports bone strength and helps muscles and nerves function properly. If your diet is low in calcium, your body pulls it from your bones.
Recommended intake:
• Girls 9–18: 1300 mg/day
• Women 19–50: 1000 mg/day
• Over 50: 1200 mg/day
Top sources:
Dairy products, tofu set with calcium, canned salmon with bones, and dark greens like kale and bok choy.
Vitamin D helps the body absorb calcium and contributes to strong bones and muscles. While the body produces it when exposed to sunlight, factors like sunscreen, skin tone, and winter months can reduce your levels.
Top sources:
Fatty fish (salmon, mackerel), egg yolks, fortified milk and soy beverages.
Be mindful of highly processed foods that are loaded with sugar, salt, and saturated fats. These can crowd out nutrient-dense options and contribute to chronic inflammation and weight gain.
Instead, aim for whole, minimally processed meals and cook at home when possible to control ingredients.
Balanced nutrition works best when paired with regular physical activity. Movement boosts energy, improves mood, reduces stress, and supports a healthy weight.
Our team at the Muscle and Joint Clinic includes chiropractors, physiotherapists, and massage therapists who can help you feel your best—whether you’re preparing for pregnancy, recovering postpartum, or staying strong through menopause.
• Every stage of a woman’s life comes with unique nutrient needs.
• Focus on whole foods that are rich in iron, folic acid, calcium, and vitamin D.
• Limit highly processed foods and move your body daily.
• Supplements may help during certain life stages—talk to a healthcare professional first.
If you have questions about how to support your health through nutrition and movement, book a consultation with our team. We’re here to help you live stronger and feel better—at every age.
Reference:
Hatton, P. (2021, March 16). Women’s nutrition needs. Government of Canada, National Defence – The Maple Leaf. https://www.canada.ca/en/department-national-defence/maple-leaf/defence/2021/03/women-nutrition-needs.html
