Acupuncture and Stress

Stress and Acupuncture: A Path to Balance and Well-Being

The Impacts of Stress on the Body

Stress doesn't just affect your mind—it also takes a toll on your physical health. Chronic stress can lead to a variety of symptoms, including:

• Headaches and migraines

• Digestive issues like bloating, constipation, or diarrhea

• Muscle tension and pain, especially in the neck, shoulders, and lower back

• Sleep disturbances such as insomnia or poor-quality sleep

• Weakened immune function, leading to frequent illness

• Increased anxiety and irritability

• Elevated blood pressure and heart rate

These symptoms are often the result of the body’s "fight or flight" response, where stress hormones like cortisol and adrenaline are released into the bloodstream. While this response is useful in the short term, chronic activation can lead to long-term health issues.

How Acupuncture Helps with Stress Relief

When it comes to managing stress, acupuncture works by stimulating certain points that help calm the nervous system and help the body to self regulate and move it into the parasympathetic “rest and digest” state. Several acupuncture points are particularly effective for stress relief:

• HT7: Located on the wrist, this point is often referred to as the "Spirit Gate" and is known for calming the mind and alleviating anxiety.

• Yintang: Found between the eyebrows, this point helps reduce tension in the head and can promote relaxation.

• PC6 : Situated on the inner forearm, this point is commonly used for emotional stress and anxiety. It helps relieve nausea and promotes a sense of calm.

• LV3: This point is great for reducing anger, irritability, and emotional stress by helping to balance liver Qi.

Through acupuncture, these points help activate the body's natural ability to relax, lower cortisol levels, and restore a sense of calm and equilibrium.

The Hormonal Effects of Stress and Acupuncture

Stress has a direct impact on your hormone levels, especially cortisol, the body’s primary stress hormone. When cortisol levels remain elevated over time, it can lead to hormonal imbalances, affecting everything from sleep patterns to metabolism. Acupuncture helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the release of cortisol, and can thus help restore hormonal balance. 

Balance Maintenance Tips for Stress Management

In addition to acupuncture, there are several lifestyle changes you can make to maintain balance and manage stress effectively:

1. Regular Exercise: Physical activity helps release tension and regulate stress hormones.

2. Mindfulness and Meditation: Practicing mindfulness or meditation can help reduce the mental clutter that contributes to stress.

3. Adequate Sleep: Prioritize good sleep hygiene, aiming for 7-9 hours of quality rest each night.

4. Healthy Diet: Eating a balanced diet rich in whole foods can help support your body’s ability to manage stress.

5. Social Support: Connecting with loved ones can provide emotional support, reducing feelings of isolation and stress.

Scientific Support for Acupuncture and Stress Relief

Research continues to highlight the effectiveness of acupuncture for managing stress and promoting emotional well-being. A review by Bazzan et al. (2015) published in Expert Review of Neurotherapeutics examined the role of complementary and alternative medicine (CAM) in treating mood and anxiety disorders. The authors found that acupuncture, among other CAM therapies, can aid in managing stress, anxiety, and mood imbalances by targeting the body’s nervous system.

If you are noticing increased stress and what some additional support we are here to help! Please reach out our office with any questions or for more information. 

Time for Postpartum Recovery

5 Signs It’s Time to Focus on Postpartum Recovery (and How Holistic Care Can Help!)

The postpartum period is a unique and often challenging time for moms. After months of pregnancy and the life-changing event of childbirth, your body and mind deserve care and support as you recover and adjust to this stage of motherhood. But between sleepless nights, caring for a new little one, and endless to-do lists, many moms put their own recovery on the back burner. Even if it seems like there is too much to do, there are ways you can prioritize your health and healing and start feeling better. We say that “slow is fast;” there is no rush to healing, especially postpartum, but rather simple and intentional activities and therapy that can make big differences for your healing. Healing is a journey and process; there are different focuses at different stages. Be patient with yourself and your body. Listen to what your body needs to rest, heal, and recover.

Here are five signs that it’s time to prioritize postpartum recovery—and how holistic care can help you feel like yourself again.

1. Lingering Back or Pelvic Pain

Your body goes through incredible changes during pregnancy and childbirth, and it’s common to experience discomfort afterward. However, persistent back pain, pelvic discomfort, or feelings of instability in your hips or lower back are signs that your body may need additional support.

• How Holistic Care Helps: Chiropractic adjustments realign the spine and pelvis, reducing pain and improving mobility. Pelvic floor therapy strengthens and restores the muscles that support your core, helping you feel more stable and confident in your movements. Massage therapy can help reduce body tension and may even help with pelvic and core healing.

2. Emotional Overwhelm, Postpartum Blues, or Postpartum Anxiety

Feeling emotional after birth is normal, but if you’re struggling with prolonged sadness, anxiety, or a sense of being overwhelmed, it’s essential to seek support. Your mental health is just as important as your physical recovery.

• How Holistic Care Helps: Acupuncture and mindfulness practices can help regulate mood by balancing hormones and calming the nervous system. Combining these therapies with self-care practices like journaling or talking to a trusted friend can make a significant difference. We can help connect you with a trained provider who specializes in perinatal care to help you heal and feel more balanced.

3. Fatigue That Won’t Go Away

Exhaustion is a common part of motherhood, but if you’re feeling constantly drained despite getting some sleep, your body may be struggling to recover from the demands of pregnancy and birth.

• How Holistic Care Helps: Acupuncture, chiropractic, and massage therapy can improve circulation, eases muscle tension, and promotes relaxation, helping you recharge physically and emotionally. Nutritional guidance can also help identify deficiencies that may be contributing to low energy levels. Our doctors can help you identify any imbalances and make recommendations to support your healing and optimize energy.

4. Difficulty Regaining Core Strength

If you’re finding it challenging to rebuild strength in your core, notice a separation in your abdominal muscles (diastasis recti), or are experiencing any pelvic floor issues (leaking, pain, pressure, prolapse, etc), these are signs that your body needs targeted care to heal properly.

• How Holistic Care Helps: Pelvic floor therapy and guided rehabilitative exercises focus on rebuilding core strength safely. A holistic approach ensures you avoid common pitfalls such as overworking the wrong muscles, which can slow down recovery.

5. Feeding Challenges or Upper Body Tension

Feeding your little one can take a toll on your neck, shoulders, and upper back, especially when combined with the physical demands of caring for a newborn. Pain or tension in these areas may signal the need for extra support.

• How Holistic Care Helps: Chiropractic adjustments address restrictions and other imbalances caused by various feeding positions or baby-holding postures. Acupuncture and massage therapy can release tension in the shoulders and neck, making feeding sessions (or when holding your baby) more comfortable for both you and your little one.

In addition to seeking professional care, you can boost your postpartum recovery with these simple, at-home practices:

1. Prioritize Rest: Accept help from loved ones and rest whenever possible.

2. Hydrate and Nourish: Focus on nutrient-dense meals and plenty of water (and electrolytes!) to fuel your recovery.

3. Gentle Movement: Start with focusing on breathwork and short walks or light stretching to ease back into activity.

4. Mindfulness and Self-Care: Dedicate time to activities that nurture your mental well-being, like meditation/prayer/journaling, being in nature, listening to music, or even taking a warm bath (if able to do so).

The postpartum period is not just about surviving or getting through—it’s about thriving and healing. Utilizing holistic care can support your natural healing and give you the personalized care you need to feel your best during this transformative time. From chiropractic adjustments to pelvic floor therapy, these holistic services address the root causes of discomfort and help restore balance and function.

Motherhood is a beautiful adventure, but it starts with taking care of yourself. By addressing the signs that your body needs support and embracing holistic care, you can recover more fully and feel empowered in your new role.

If you are ready to prioritize your healing or need more help and support as you heal postpartum, let us help! At Cleveland Chiropractic and Integrative Health Center, we’re passionate about supporting mothers through every stage of their journey. Whether you’re dealing with physical discomfort, emotional overwhelm, or just need a little extra care, our team is here to help you feel and function your best. 

Contact us to learn more about how holistic care can help you feel better, stronger, supported, and more balanced as you journey through this chapter of motherhood.

In health and blessings,

Dr. Abbey

@clechiropractic

clechiropractic.com

216-952-3830

The Role of Massage in Hormonal Balance: Postpartum & Beyond

Hormones play a vital role in nearly every function of the body, from mood regulation to digestion, energy levels, and reproductive health. After childbirth, a woman’s body undergoes significant hormonal shifts that can affect her physical and emotional well-being. While proper nutrition, rest, and self-care are crucial during this time, massage therapy is a powerful yet often overlooked tool for supporting hormonal balance, especially in the postpartum period.

Let’s explore how massage can help regulate hormones and provide much-needed relief for new mothers. ---

Postpartum Hormonal Shifts & Their Effects

After birth, hormone levels fluctuate dramatically as the body transitions from pregnancy to postpartum recovery. Some of the most significant changes include:

Estrogen & Progesterone Drop: These hormones, which were elevated during pregnancy, plummet immediately after birth, potentially contributing to mood swings, fatigue, and even postpartum depression.

Oxytocin Surge: Often called the "love hormone," oxytocin rises postpartum, promoting bonding with the baby and supporting breastfeeding. However, stress and exhaustion can hinder its production.

Cortisol Imbalance: New mothers often experience elevated cortisol levels due to sleep deprivation and the demands of caring for a newborn. This can contribute to anxiety, tension, and difficulty relaxing.

Prolactin Increase: This hormone supports milk production, but high stress levels can impact its balance, potentially affecting breastfeeding success.

Massage therapy offers natural support to help regulate these hormonal shifts and provide both physical and emotional relief.

How Massage Supports Hormonal Balance Postpartum

1. Encourages Oxytocin Production Massage helps stimulate oxytocin, which promotes relaxation, bonding, and overall emotional well-being. Oxytocin is essential for breastfeeding mothers, as it supports milk letdown and enhances feelings of connection with the baby. Even a simple back or shoulder massage can help boost oxytocin levels and reduce stress.

2. Lowers Cortisol & Reduces Stress The postpartum period can be overwhelming, and high cortisol levels can exacerbate feelings of anxiety and fatigue. Massage therapy has been shown to reduce cortisol, allowing new mothers to feel calmer, sleep better, and experience a greater sense of well-being.

3. Aids in Hormonal Regulation & Menstrual Cycle Recovery As the body transitions postpartum, massage can support the endocrine system, helping to restore hormonal balance. Regular massage may also help regulate the menstrual cycle, which can be irregular in the months following birth.

4. Supports Thyroid Function Postpartum thyroid imbalances are common, leading to symptoms like fatigue, mood swings, and brain fog. Massage improves circulation and lymphatic drainage, which supports overall endocrine function and can aid in restoring balance to thyroid hormones.

5. Improves Sleep & Reduces Fatigue New mothers often struggle with fragmented sleep, which can further disrupt hormonal regulation. Massage encourages deeper, more restorative sleep by increasing serotonin levels, which in turn helps produce melatonin, the sleep hormone. Even short massage sessions can promote better rest and recovery.

6. Enhances Circulation & Lymphatic Drainage Hormonal balance relies on efficient circulation and detoxification. Massage stimulates blood flow, helping to transport oxygen and nutrients throughout the body, while also aiding lymphatic drainage to remove excess fluids and toxins that may contribute to hormonal imbalances.

7. Provides Natural Pain Relief Postpartum recovery often includes soreness, muscle tension, and even headaches due to hormonal shifts. Massage helps reduce muscle tightness, improve posture (especially from breastfeeding or carrying a newborn), and relieve pain naturally, without the need for medication.

Beyond Postpartum: Long-Term Hormonal Support While the postpartum period is a critical time for hormonal recovery, women at any stage of life can benefit from massage therapy’s ability to balance hormones. Whether dealing with menstrual irregularities, perimenopause, or chronic stress, regular massage can be an effective tool in maintaining overall hormonal health.

Final Thoughts

Massage therapy is more than just a luxury—it’s a valuable tool for supporting postpartum recovery and long-term hormonal balance. By reducing stress, enhancing oxytocin production, and improving overall circulation, massage helps new mothers feel more energized, balanced, and supported during this transformative stage of life. If you're navigating postpartum recovery or simply looking for ways to support your hormonal health naturally, consider incorporating massage into your self-care routine. Your body—and your hormones—will thank you!

Acupuncture and Joint Health

Acupuncture for Joint Health

Acupuncture can be beneficial and effective in alleviating joint pain, reducing inflammation, and

help restoring movement in those with various kinds of arthritis and other joint-related

conditions.

Arthritis Types and How Acupuncture Helps

Arthritis is a broad term for conditions that affect the joints, and there are several types that

acupuncture can effectively treat, including:

• Osteoarthritis (OA): The most common form of arthritis, OA occurs when the cartilage

that cushions the joints deteriorates over time, causing pain and stiffness. Acupuncture

helps stimulate blood flow to the affected areas and encourages healing.

• Rheumatoid Arthritis (RA): An autoimmune disorder, RA causes chronic inflammation

in the joints, leading to pain and deformities. Acupuncture can help reduce inflammation

and support the immune system.

• Gout: This form of arthritis occurs when uric acid crystals build up in the joints, typically

causing intense pain in the big toe. Acupuncture helps improve circulation, reduce pain,

and promote detoxification.

• Psoriatic Arthritis: Linked to psoriasis, this condition causes both skin and joint

inflammation. Acupuncture can help reduce both symptoms of skin irritation and joint

pain by balancing the body's internal energy.

Pain Management: Targeting Joint Pain with Acupuncture

One of the most well-known benefits of acupuncture is its ability to alleviate pain. By inserting

very thin needles at specific points, acupuncture stimulates the release of endorphins and other

natural pain-relieving chemicals. This can lead to a significant reduction in joint pain caused by

arthritis.

Acupuncture also helps regulate the body’s nervous system, reducing the perception of pain and

promoting a sense of relaxation.

Inflammation Reduction

Chronic inflammation is a hallmark of many types of arthritis, and acupuncture can be effective

in reducing this inflammation. In Traditional Chinese Medicine (TCM), acupuncture points are

selected based on their ability to balance the body's energy (Qi) and stimulate blood circulation

to areas of inflammation.

Acupuncture encourages the release of anti-inflammatory messengers, which help reduce

swelling and promote the healing of inflamed joints. This process not only relieves discomfort

but also potentially helps lessen long-term joint damage caused by prolonged inflammation.

Movement Restoration: Enhancing Joint Mobility

For individuals with arthritis, limited movement can significantly impact their quality of life.

Acupuncture can help restore flexibility and range of motion by promoting the flow of Qi and

increasing blood circulation to stiff, painful joints.

By relaxing tight muscles, reducing swelling, and improving circulation, acupuncture facilitates

smoother movement and reduces stiffness. People may notice improved mobility after a few

sessions, making acupuncture a valuable treatment for joint health and overall function.

Overall acupuncture can be helpful for pain management, inflammation/stress reduction, and

movement restoration.

Contact us today to learn more about acupuncture and how it may be able to help you. We are

here to help!

Answering Frequently Asked Questions: Dry Needling

Answering Frequently Asked Questions: Dry Needling

What Is Dry Needling?

Dry needling is a therapeutic technique performed by trained healthcare professionals, such as physical therapists and chiropractors. It involves inserting thin, sterile needles into trigger points (knots in the muscle) or areas of tension to reduce pain, improve range of motion, and promote healing. The term "dry" refers to the fact that the needles don’t inject any substances—unlike hypodermic needles used in medicine.

What Does Dry Needling Do?

The primary goal of dry needling is to alleviate pain and restore function. By targeting trigger points, the needles help release tight muscle bands, decrease inflammation, and improve blood flow. This process promotes the body's natural healing mechanisms, leading to improved mobility and reduced discomfort.

Additionally, dry needling can stimulate the nervous system, interrupting pain signals to the brain and encouraging relaxation in overly tight muscles.

What Conditions Can Dry Needling Help With?

Dry needling is versatile and can address a wide range of conditions, including:

• Chronic pain (e.g., back pain, neck pain)

• Muscle tension and tightness

• Sports injuries (e.g., strains, sprains)

• Tendinitis (e.g., tennis elbow, Achilles tendinitis)

• Headaches and migraines

• Extremity pain (e.g., hip, knee, shoulder pain)

• Sciatica

• Plantar fasciitis

Does Dry Needling Hurt?

Most people report minimal discomfort during a dry needling session. You might feel a slight prick as the needle is inserted, followed by a twitch or mild ache when the needle reaches the trigger point. These sensations are typically brief and are often followed by a sense of relief or relaxation.

The level of discomfort varies from person to person, but your provider will work to ensure your comfort throughout the procedure.

What Is the Difference Between Dry Needling and Acupuncture?

While both dry needling and acupuncture use thin needles, the two practices differ in their purpose, philosophy, and application:

• Dry Needling: Rooted in modern Western medicine, it focuses on treating specific musculoskeletal issues by targeting trigger points and areas of tension.

• Acupuncture: Based on traditional Chinese medicine, it aims to balance the body’s energy (or “qi”) by stimulating specific points along meridians to promote overall health and well-being.

Although the techniques look similar, their goals and underlying principles are distinct.

Is Dry Needling Safe?

Yes, dry needling is considered safe when performed by a trained and licensed professional. The needles are sterile, single-use, and disposed of after each session to eliminate the risk of infection.

Mild side effects, such as soreness, bruising, or fatigue, are possible but typically resolve within a day or two. Your provider will review your medical history to ensure dry needling is appropriate for you and discuss any potential risks.

Please let us know if you have any additional questions!

Take care,

Dr. Gina

Benefits of Exercise During Pregnancy

Benefits of Exercise During Pregnancy

Exercise is defined as physical activity consisting of planned, structured, and repetitive bodily movements done to improve one or more components of physical fitness. Regular exercise is health promoting in all life stages, including pregnancy.

For women with uncomplicated pregnancies, the American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate intensity aerobic activity per week during pregnancy and the postpartum period. Here are some examples of exercises that have been found to be safe and beneficial during pregnancy:

• Walking

• Stationary cycling

• Aerobic exercises

• Dancing

• Resistance exercises (with either weights or bands)

• Stretching exercise

• Hydrotherapy, water aerobics

The benefits of exercising during pregnancy are numerous, both for mom and baby! Here are some of the benefits that you may experience:

• Higher incidence of

  • Vaginal delivery

• Lower incidence of

  • Excessive gestational weight gain

  • Gestational diabetes mellitus

  • Gestational hypertensive disorders

  • Preterm birth

  • Cesarean birth

  • Lower birth weight

  • Reduced low back and sciatic pain

  • Prevention of depressive disorders in the postpartum period

We know that pregnancy is a busy season of life- there is so much to do and prepare for, all while you are working, caring for other children, taking care of your home, and more! If adding one more thing to your to do list sounds daunting- here are some tips for making exercise more accessible and fun:

• Try out movement snacks! Exercise does not have to be a one-hour long ordeal every day. You can think of your daily movement as snacks-small activities that you can space out throughout your day. This can look like taking three 10-minute walks throughout the day, standing up from your desk every hour or two and completing 10 squats, stretching for 15 minutes in the morning and 15 minutes at night. The aim is to get 30 minutes of activity daily, and no matter how you get there, it all counts!

• Find an activity you actually enjoy! Chances are, if you dread weightlifting, you are not going to stick with it. Luckily, there are many forms of exercise out there, and one form is not better than another.

• Join a studio for group classes! Finding a place to workout that offers community, and connection is a way to make exercise fun! There are a wide variety of studios in the Cleveland area-from pilates, to yoga, to high intensity workouts.

  • There are also many online/at home programs that are often more cost effective and time efficient than going somewhere in person! One platform that I recommend is called Range by Kara Duval. I personally use this platform and I love it because Kara offers both pilates style classes and strength training classes that can all be done from home. She also has specific prenatal and postpartum categories so you will feel supported in every stage of pregnancy! Here is the link to her website for more info: https://range.karaduvalpilates.com/

• Get your loved ones involved! Family walks and partner workouts are great because you get to spend quality time with people you love and exercise at the same time.

Disclaimer: While it is safe for most pregnant women to exercise, there are certain conditions where exercise is contraindicated. Be sure to communicate with your birth provider about any activity restrictions.

Let us know if you have any questions!

Take care,

Dr. Gina

Reference

Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020 Apr;135(4):e178-e188. doi: 10.1097/AOG.0000000000003772. PMID: 32217980.

From Ear Infections to Growing Pains: How Holistic Care Supports Your Child’s Health

As parents, we want the best for our children, especially when it comes to their health and well-being. Did you know there are ways to support your child’s growth, development, and overall wellness naturally and may even help prevent illness and the need for unnecessary medicine? Holistic care, including chiropractic, offers gentle, natural solutions for many of the common health concerns children face, from infancy to adolescence.

Here’s some of the ways holistic care can help your little ones feel and function their best:

Why Choose Holistic Care for Your Child? 

Holistic therapies focus on addressing the root cause of symptoms rather than masking them. Here are some key reasons why more parents are turning to natural care for their kids:

• Non-Invasive and Gentle: Techniques like chiropractic and craniosacral therapy are safe for children of all ages, from newborns to teenagers.

• Drug-Free Solutions: Holistic care reduces the reliance on medications, which can have side effects or lose effectiveness over time. (Note: there is a time and place for medicine, but not every illness or symptom needs it)

• Whole-Body Approach: By evaluating and caring for the whole child, holistic care promotes not just symptom relief but overall health and wellness.

Addressing Common Childhood Concerns Naturally

Kids can experience various health challenges as they grow, and holistic care can be a safe and effective option to support their well-being. Here are a some common issues we see and care for in our office:

• Ear Infections: Chronic ear infections can be distressing for both kids and parents. Gentle chiropractic adjustments help improve drainage of the ears by ensuring proper movement and function of the neck, spine, and even sinuses and lymphatic systems. This may limit or reduce the need for repeated antibiotics.
  
  

• Colic and Digestive Issues: Infants with colic or reflux often respond well to chiropractic care, which can alleviate tension in the body, improve proper nervous system function, and support better digestion.
  
  

• Sleep Troubles: Balancing the nervous system with gentle chiropractic care and cranial techniques are excellent for calming overstimulated bodies and brains, helping children fall asleep faster and stay asleep longer.
  
  

• Immune Support: Regular chiropractic adjustments (and acupuncture) help boost the immune system by reducing stress and tension and promoting overall balance in the body.
  
  

How Chiropractic Care Supports Growing Bodies

As children grow, their bodies undergo significant changes that can sometimes lead to discomfort, restrictions, or dysfunction. Chiropractic care can help through:

• Improving Posture: Carrying heavy backpacks or sitting for long periods can strain young spines. Regular adjustments promote proper alignment and prevent posture-related issues.

• Relieving Growing Pains: Growth spurts can cause joint and muscle discomfort. Chiropractic care eases tension and ensures proper development.

• Boosting Nervous System Function: The nervous system controls every function in the body. Aligning the spine supports better communication between the brain and body, helping kids feel and perform their best.

If you are looking to better integrate holistic wellness for your family at home, in addition to seeking professional holistic care, you can support your child’s health with these simple practices:

• Promote and Introduce Healthy Foods: Focus on whole, nutrient-rich foods and limit processed food and snacks to support energy and growth. Incorporating foods like bone broth, homemade fermented or pickled foods, and fresh fruits and veggies into every day meals and snacks will set your children up for a healthier future.

• Encourage Movement: Regular physical activity promotes physical and emotional well-being. Bonus if you are able to get movement outside!!

• Practice Mindful Bedtime Routines: A consistent bedtime, limited screen time, and calming activities like reading help children wind down. Find things that work for your family–need some tips? There are lots of resources online and social media to help!

• Utilize Natural Remedies: Essential oils, herbal teas, salves, homeopathy, red light therapy, and Epsom salt baths can provide gentle relief for minor ailments.

Every child is unique, and their care should reflect that. A holistic care provider can create a personalized care plan (and lifestyle tips) tailored to your child’s specific needs. Whether it’s easing colic in a newborn, relieving allergies in a toddler, or managing stress in a teenager, the right care can make all the difference.

At Cleveland Chiropractic and Integrative Health Center, we’re passionate about helping children reach their full potential through natural, holistic care. Our team offers gentle chiropractic adjustments, craniosacral therapy, acupuncture, and other therapies designed with kids in mind.

Holistic care isn’t just about treating symptoms—it’s about empowering your child to thrive in every stage of life. By addressing health challenges naturally and supporting overall well-being, you’re giving your child the best foundation for a happy, healthy future.

Ready to learn how holistic care can help your family? Let us help! Contact us to schedule a consultation and take the first step toward a healthier tomorrow for your family.

In health and blessings,

Dr. Abbey

@clechiropractic

clechiropractic.com

216-952-3830

The Unique Benefits of Regular Prenatal Massage Throughout Pregnancy

Pregnancy is a time of incredible transformation, both physically and emotionally. As the body

adapts to growing new life, many expectant parents experience aches, pains, and stress that

can feel overwhelming. One of the most effective and nurturing ways to support the body during

this journey is through regular prenatal massage. More than just a relaxing treat, prenatal

massage offers unique benefits that can enhance comfort, improve overall well-being, and even

contribute to a smoother pregnancy experience.

Alleviating Common Discomforts

As the body changes to accommodate a growing baby, common discomforts like back pain,

sciatica, swollen feet, and joint stiffness can become part of daily life. Prenatal massage helps to

address these issues by:

● Reducing Lower Back & Hip Pain: The additional weight and shifting posture during

pregnancy put extra strain on the lower back and hips. Massage helps release tight

muscles and improve alignment, easing the discomfort that often comes with these

changes.

● Easing Sciatic Nerve Pain: Many pregnant individuals experience sciatic nerve pain

due to the pressure of the growing uterus on the lower spine. Massage therapy can help

release tension in the surrounding muscles, reducing nerve compression and pain.

● Relieving Joint & Ligament Strain: As the body produces relaxin, a hormone that

loosens ligaments to prepare for birth, many people feel instability or discomfort in their

joints. Prenatal massage provides support by reducing muscle tension around these

areas, making movement easier and more comfortable.

Improving Circulation & Reducing Swelling

Swelling (edema) is common during pregnancy, especially in the legs and feet. This is due to

increased blood volume and the pressure the uterus places on major blood vessels. Prenatal

massage encourages better circulation and lymphatic drainage, helping to:

● Reduce Fluid Retention: Gentle massage techniques move excess fluid through the

lymphatic system, minimizing swelling in the hands, feet, and ankles.

● Improve Oxygen & Nutrient Delivery: Better circulation means improved oxygen and

nutrient supply to both the parent and baby, promoting overall well-being.

● Prevent Varicose Veins: By improving blood flow, regular massage can help reduce the

likelihood of developing varicose veins, which can be exacerbated by poor circulation.

Enhancing Emotional Well-Being & Reducing Stress

Pregnancy can bring a rollercoaster of emotions, from excitement to anxiety. The power of touch

during massage has been shown to:

● Lower Stress Hormones: Regular massage reduces cortisol levels and increases

serotonin and dopamine, the “feel-good” hormones that help stabilize mood.

● Improve Sleep Quality: Many pregnant individuals struggle with sleep due to discomfort

or anxiety. The deep relaxation from massage promotes better rest, which is crucial for

both parent and baby.

● Reduce Symptoms of Depression & Anxiety: Studies have shown that massage

therapy during pregnancy can reduce symptoms of prenatal depression, making it a

valuable complement to mental health care.

Supporting a Smoother Labor & Delivery

One of the most compelling reasons to receive regular prenatal massage is its potential to

contribute to a more comfortable labor experience. Massage can:

● Help Regulate Hormones: By balancing stress-related hormones, massage may

contribute to a more positive birth experience.

● Improve Pelvic Mobility & Flexibility: Keeping the muscles of the pelvis and lower

back relaxed and limber can assist in positioning the baby optimally for delivery.

● Reduce Labor Pain Perception: Some studies suggest that pregnant individuals who

receive regular massage experience less pain and a shorter labor duration.

A Tailored & Safe Experience

A certified prenatal massage therapist understands the unique needs and contraindications of

pregnancy, ensuring that every session is safe and effective. They use specialized techniques

and positioning, such as side-lying support with pillows, to provide comfort and avoid

unnecessary pressure on the abdomen.

Book Your Prenatal Massage at Cleveland Chiropractic and Integrative Health

Regular prenatal massage is more than a luxury—it’s a powerful tool for enhancing both

physical and emotional well-being throughout pregnancy. From relieving pain and swelling to

reducing stress and improving sleep, the benefits extend beyond relaxation to support a

healthier, more comfortable pregnancy.

At Cleveland Chiropractic and Integrative Health Center, we have Licensed Massage

Therapists that specialize in prenatal massage, offering customized sessions designed to meet

the unique needs of expectant parents. Whether you're looking for relief from pregnancy

discomforts or simply a moment of relaxation, our skilled therapists are here to support you.

Book your appointment today and experience the benefits of prenatal massage firsthand!

Thriving Through Pregnancy: Holistic Tips Every Mom-to-Be Should Know

Pregnancy is a beautiful, transformative journey, but it can also bring its share of challenges. From back pain and fatigue to the emotional rollercoaster of hormonal changes, every mom-to-be deserves support that helps her thrive, not just survive. That’s where holistic care comes in—offering natural, effective solutions that nurture both you and your baby.

Here’s how you can use holistic practices (such as chiropractic, acupuncture, physical therapy, exercises, nutrition, and massage) to feel your best during pregnancy while supporting a healthy, balanced body and mind:

1. The Benefits of Holistic Care During Pregnancy

Holistic care focuses on treating the whole person—mind, body, and spirit—and pregnancy is the perfect time to embrace this approach. Here are just a few ways holistic care can benefit expectant moms:

• Eases Common Discomforts: Chiropractic adjustments help relieve back pain, sciatica, and pelvic discomfort by ensuring proper spinal alignment. This also promotes better posture as your body adjusts to carrying extra weight.

• Improves Circulation and Reduces Swelling: Regular massage therapy boosts circulation, reduces swelling in the hands and feet, and provides much-needed relaxation.

• Manages Nausea and Fatigue: Acupuncture has been shown to alleviate morning sickness and increase energy levels, offering a safe and drug-free alternative to managing these symptoms.

• Supports Emotional Well-being: Pregnancy can be an emotional rollercoaster. Holistic practices like mindfulness meditation, yoga, and acupuncture can help balance mood and reduce stress, leaving you feeling more centered.

2. Natural Ways to Relieve Pregnancy Symptoms

Many common pregnancy symptoms can be eased with simple, natural practices. Here’s how you can incorporate them into your routine:

• Back Pain: Gentle prenatal chiropractic adjustments and stretching exercises help alleviate strain on your lower back and pelvis.

• Nausea: Try ginger tea, B vitamins, homeopathy, or acupressure bands to reduce morning sickness. Acupuncture is also highly effective for more persistent nausea.

• Swelling: Drink plenty of water (and get plenty of electrolytes!), avoid sitting for prolonged periods, get plenty of movement to promote good circulation and lymph flow, and consider lymphatic drainage massage for extra relief.

• Stress and Anxiety: Dedicate 10 minutes a day to mindfulness or breathing exercises. Prenatal yoga classes can also help you connect with your body and baby.

3. Nutrition: Fueling Your Body and Baby

What you eat plays a huge role in how you feel during pregnancy. Focus on nutrient-rich, whole foods to give your body and baby the support they need:

• Folic Acid/Folate: Essential for baby’s development. Find it in leafy greens, beans, and organ meats.

• Iron: Prevents anemia and keeps energy levels stable. Great sources include spinach, red meat/organ meats, and lentils.

• Omega-3 Fatty Acids: Support brain development in your baby. Incorporate fish, walnuts, flaxseeds, or a high-quality prenatal omega-3 supplement.

• Hydration: Staying hydrated helps reduce headaches, swelling, and fatigue. Aim for at least eight glasses of water daily. Make sure you are incorporating electrolytes to optimize hydration and overall health!

4. Preparing for a Joyful Birth Experience

Holistic care can also prepare you for a smoother, more empowered birth:

• Pelvic Floor Therapy: Strengthens and relaxes the pelvic floor muscles and can focus on breathing techniques/exercises, helping you prepare for delivery and recover postpartum. 

• Visualization and Meditation: Practice calming techniques to reduce fear and tension around childbirth.

• Chiropractic Care: Ensures your pelvis is moving and functioning properly, creating optimal space for your baby to move into the best position for birth. 

5. When to Seek Professional Holistic Support

Every pregnancy is unique, and there’s no one-size-fits-all solution. If you’re experiencing persistent discomfort or want to optimize your health, reach out to a holistic healthcare provider. Services like chiropractic, acupuncture, massage therapy, and pelvic floor therapy are all safe and effective for most moms-to-be.

At Cleveland Chiropractic and Integrative Health Center, we specialize in supporting women throughout their pregnancy journey. From easing physical discomfort to promoting optimal health and emotional well-being, our team is here to help you thrive.

Pregnancy is a time of incredible transformation. By embracing holistic care, you can navigate this journey with confidence, comfort, and joy. Whether it’s through gentle adjustments, nourishing foods, functional movements, or mindfulness practices, every step you take toward wellness benefits both you and your baby.

If you want to take the next step in your pregnancy wellness journey, let us help! Contact us today to learn more about how holistic care can support you and your growing family!

In health and blessings,

Dr. Abbey

@clechiropractic

clechiropractic.com

216-952-3830

Postpartum Healing Through the Holidays

The holiday season can feel like a whirlwind with family gatherings, gift shopping, and endless to-do lists. But for new moms, especially those navigating postpartum recovery, this time of year can bring an extra layer of pressure. Between the sleepless nights, adjusting to your new routine, and caring for your little one, finding balance can be a challenge. Take each day, each moment at a time and give yourself grace. Remember it’s important to prioritize rest, self-care, and the healing you deserve — even during the busy holiday season. Here are a few ways to help your body heal through the holidays:

1. Prioritize Rest — It’s Essential!

With all the holiday excitement, it’s easy to push rest to the bottom of the priority list. But as a new mom, sleep is a crucial part of healing. While it’s tempting to stay up late wrapping gifts or tidying up, be kind to your body. If your baby naps, try to take that time to rest, too. Delegate tasks to family members or friends when possible. Remember, the best gift you can give your baby is a healthy, rested version of yourself.

2. Chiropractic Care for Postpartum Recovery

Carrying and caring for a newborn takes a toll on your body. From feeding positions to lifting your little one, many new moms experience back pain, neck strain, and tension. Chiropractic care can be a great way to alleviate these symptoms and promote healing. Gentle adjustments can help relieve pain and improve posture, so you can move more comfortably during the holidays. Our office offers specialized postpartum care, making it a valuable addition to your self-care routine.

3. Create a Self-Care Routine

Self-care may seem like a luxury when you're busy with a newborn, but it’s crucial for your mental and physical well-being. Set aside small moments each day just for you. It could be something simple like enjoying a cup of tea, taking a warm bath, or practicing deep breathing. Consider incorporating light stretching or yoga to release tension and help you feel more grounded. These small acts of self-care can make a world of difference in how you feel both physically and emotionally.

4. Eat Nourishing Foods

Holiday treats are everywhere, and while it’s okay to indulge, your body needs nutrient-rich foods to support healing. Focus on eating balanced meals with plenty of fruits, vegetables, lean proteins, and healthy fats. Foods rich in omega-3s, like salmon and walnuts, can help reduce inflammation and support brain health, which is especially important if you're feeling overwhelmed or fatigued. Bone broth is very healing and warming, especially this time of year.

5. Set Boundaries & Manage Expectations

The holiday season often comes with high expectations — from hosting dinners to attending parties — but remember, you are in control of how you spend your time. It’s okay to say no to events or ask for a rain check. Communicate openly with family and friends about your need for rest and downtime. Prioritizing your well-being will not only help you heal but also ensure that you can be more present and enjoy the special moments that matter most.

6. Stay Present & Gentle with Yourself

Healing, both physically and emotionally, takes time. Some days, you may feel energized, and other days, you may feel exhausted. And that’s okay. This holiday season, focus on being present with your baby and loved ones. Let go of perfectionism — this holiday season may look different than ones in the past and that’s ok!! Know that the love you’re creating for your child and family is what’s important.

The holidays may bring extra hustle and bustle, but they don’t have to take away from your healing. By prioritizing rest, seeking chiropractic care, embracing self-care, and nourishing your body, you can navigate this season in a way that supports your postpartum recovery. Remember, the greatest gift you can give yourself and your baby is a healthy, happy you. Take it slow, enjoy the moments, and allow this season to be one of rest, joy, and healing.

In health and blessings, 

Dr. Abbey

clechiropractic.com

@clechiropractic.com 

216-952-3830

The Healing Practice of Mother Warming: A Postpartum Tradition

Mother warming is a postpartum treatment that supports recovery using moxibustion, a technique involving the burning of dried mugwort (Ai Ye/Artemisia). This gentle, warming therapy has been used to help nourish a new parent’s energy, promote healing, and restore balance after childbirth.

What is Mother Warming?

Mother warming focuses on applying heat to specific acupuncture points and areas of the body, particularly the lower abdomen or lower back. The warmth from moxibustion is believed to:

· Support the uterus: Encouraging the uterus to heal and return to its pre-pregnancy state.

· Boost circulation: Improving blood flow to enhance recovery.

· Restore energy (Qi): Replenishing the body's Qi and Yang, which may become depleted during childbirth.

· Relieve stress: Offering a calming and restorative effect, aiding emotional well-being.

When is Mother Warming Used?

Typically, mother warming is performed on day 4 or 5 after delivery. It’s a non-invasive way to gently ease the transition into postpartum life.

How is Moxibustion Applied?

A practitioner burns a moxa stick near the targeted area, allowing the soothing heat to penetrate the skin without direct contact. The warmth is pleasant and deeply relaxing. Often, a session is combined with other postpartum support strategies, such as acupuncture, for a holistic approach.

The Benefits of Mother Warming

1. Supports Postpartum Healing: By stimulating circulation and boosting Qi, it enhances the body’s natural recovery.

2. Relieves Aches and Pains: Particularly effective for back pain, pelvic discomfort, or feelings of coldness common after birth.

3. Improves Emotional Health: Warmth from moxa can be grounding, helping parents to feel centered and cared for.

4. Promotes Milk Supply: It may help enhance lactation by encouraging Qi flow.

Mother Warming: A Self-Care Ritual

While traditionally performed by a practitioner, with proper guidance, it’s also a practice that can be incorporated into a self-care routine at home. However, it’s important to ensure safety and proper technique, particularly if using moxa on sensitive areas.

Embrace Postpartum Balance

Whether you’re navigating your recovery or supporting someone you love, this practice is a gentle reminder of the importance of warmth, care, and restoration during this transformative time.

Please contact our office with any questions or for more information.

Give the Gift of Health This Holiday Season!

As the holidays approach, it’s time to think beyond the usual presents and give something truly meaningful: the gift of health and well-being! This season, let’s prioritize wellness for ourselves and our loved ones.

Here at Cleveland Chiropractic, we want to help you with thoughtful options to make gifting health easy and heartfelt:

🎄 Gift Cards: Treat someone special to wellness session with a gift card! It’s the perfect way to support their wellness journey!

🎄 Natural Products: Explore our selection of natural remedies including Earthley products and homeopathic remedies, LMNT products, and other wellness products designed to nurture and heal.

🎄 Customized Care Packages: Create a personalized bundle of services and products tailored to your loved one’s unique needs.

Here are some other ideas for the people on your list:

🎄Yoga or Pilates Classes: Gift a package or a membership to a local studio.

🎄Meditation or Mindfulness Apps: Share subscription to popular platforms like Calm or Headspace to help others stay balanced and calm.

🎄Wellness Retreats or Workshops: A day or weekend retreat for relaxation and rejuvenation may be just what your loved one needs to start the new year!

🎄Meal Prep Services: Healthy, organic meal kits or delivery services can help take the stress of healthy eating.

🎄Acupressure Mats: These are great for relaxation and stress relief.

🎄Massage Tools: Handheld massagers, foam rollers, or percussive massage devices help reduce tension and can relieve pain–who doesn’t want to feel better?!

🎄Aromatherapy Diffusers: A nice diffuser paired with essential oils like lavender or peppermint create a calming and holistic atmosphere.

🎄Weighted Blankets: It’s like gifting a hug! These are known to promote better sleep and reduce anxiety.

Whether you’re shopping for a busy mom, an expecting friend, or anyone in need of self-care, you can find something for everyone on your list! Let’s spread health and happiness this holiday season!

Warm wishes for a healthy and joyful holiday season,

The Cleveland Chiropractic Team

Acupuncture for Pain Relief and Muscle Spasm

Pain and muscle spasms can significantly impact your quality of life, limiting your ability to perform daily activities and enjoy life to the fullest. Acupuncture can be a natural and effective approach to managing pain and muscle spasms. Here’s how acupuncture work may work for pain relief and muscle spasm management.

How Acupuncture Works for Pain Relief and Muscle Spasm

1. Release of Endorphins:

- Acupuncture triggers the release of endorphins, the body's natural painkillers. These chemicals help reduce pain and promote a sense of well-being.

2. Improved Blood Circulation:

- The insertion of needles can enhance blood flow to the affected area, reducing inflammation and promoting healing.

3. Nervous System Regulation:

- Acupuncture influences the central nervous system, altering the perception of pain and stimulating the body’s natural pain control mechanisms.

4. Reduction of Inflammation:

- By modulating inflammatory responses, acupuncture can help decrease pain and swelling associated with conditions like arthritis and injuries.

5. Muscle Relaxation:

- Acupuncture can relieve muscle tension and spasms, which are common sources of pain in conditions like back pain and migraines. By targeting specific acupoints, acupuncture can help relax the muscles and reduce the frequency and intensity of spasms.

Types of Pain and Muscle Spasms

1. Chronic Pain:

- Conditions like arthritis, fibromyalgia, and chronic back pain can be effectively managed with acupuncture, reducing pain and improving quality of life.

2. Acute Pain:

- Injuries, surgical recovery, and acute conditions like sprains and strains can benefit from acupuncture’s pain-relieving and healing-promoting effects.

3. Neuropathic Pain:

- Conditions like sciatica, carpal tunnel syndrome, and post-herpetic neuralgia can be alleviated through acupuncture by targeting nerve-related pain.

5. Menstrual Pain:

- Many women find relief from menstrual cramps and other gynecological issues through regular acupuncture treatments.

6. Muscle Spasms:

- Muscle spasms, whether due to overuse, injury, or chronic conditions, can be alleviated with acupuncture by promoting muscle relaxation and improving overall muscle function.

Scientific Evidence Supporting Acupuncture for Pain Relief and Muscle Spasms

Numerous studies and clinical trials have demonstrated the effectiveness of acupuncture in managing various types of pain and muscle spasms. Research published in the *Journal of Pain* and the *Journal of the American Medical Association* indicates that acupuncture can provide significant pain relief, often comparable to conventional treatments. Additionally, studies have shown that acupuncture can reduce the frequency and intensity of muscle spasms, making it a valuable treatment option for those suffering from chronic muscle tension.

Integrating Acupuncture with Conventional Treatments

Acupuncture can be used alongside conventional treatments for pain and muscle spasms. It can complement medications, physical therapy, and lifestyle changes. You can inform your healthcare provider about your acupuncture treatments to ensure coordinated and safe care.

Acupuncture offers a natural and effective approach to managing pain and muscle spasms, addressing both the symptoms and underlying causes. By promoting the body’s natural healing processes and enhancing overall well-being, acupuncture can help you manage pain and improve your quality of life.

Please contact the office with any questions!

The Importance of Chiropractic Maintenance Care: Supporting Long-Term Health

When people think of chiropractic care, they may associate it with addressing acute pain or injuries. While chiropractic adjustments are effective for helping conditions like back pain, neck discomfort, and headaches, people may not realize the benefits of chiropractic care as a long-term strategy for maintaining health and wellness. There are a lot of folks who receive care to help with overall wellness.

What is Chiropractic Maintenance Care?

Chiropractic maintenance care involves regular visits to your chiropractor, even when you're not in pain or dealing with specific injuries. These visits help to keep your spine and nervous system healthy, improve mobility, and reduce the risk of future problems. Just as you might schedule regular dental cleanings or routine car maintenance, chiropractic care may help you stay ahead of potential health issues and not chase symptoms.

The Benefits of Maintenance Care:

1. Prevention of Recurring Pain: Even after pain subsides, underlying issues such as muscle tension, spinal misalignment, or joint dysfunction may persist. Regular chiropractic adjustments can help address these imbalances, reducing the likelihood of recurring pain and flare-ups.

2. Improved Mobility and Flexibility: As we age or engage in repetitive activities, our range of motion and flexibility can become restricted. Chiropractic care helps to keep your joints, muscles, and ligaments flexible and mobile, allowing you to move more freely and perform daily activities with ease.

3. Stress Relief and Relaxation: Regular chiropractic care can help reduce muscle tension and promote relaxation, aiding in stress relief.

4. Support for an Active Lifestyle: Whether you’re an athlete or just someone who enjoys staying active, chiropractic maintenance care can support your body’s ability to recover from workouts, prevent injury, and improve overall performance.

How Often Should You Get Chiropractic Maintenance Care?

The frequency of chiropractic visits for maintenance care will vary depending on your individual needs, lifestyle, and health goals. Some people may benefit from monthly adjustments, while others might opt for bi-weekly or quarterly visits. Your chiropractor will work with you to create a personalized maintenance plan based on your body’s unique requirements.

Why Choose Chiropractic Maintenance Care?

Chiropractic maintenance care is about more than just addressing symptoms when they arise; it’s about supporting long-term health and wellness. When the brain does not send the correct messages to our core and trunk muscles, there is an increased risk of injury. Life stressors can impact this messaging. The goal of maintenance care is to help relieve those stressors from building over time. Regular care also empowers you to take a proactive approach to your health, preventing problems before they interfere with your daily routine.

Please reach out to us if you have any questions! We are here to help!

Healthy Holiday Swaps: Trading Tricky Sweets for Healthier Treats

The holiday season is upon us, and for many families it all kicks off with Halloween! For most of us, that means bags full of sugary, colorful candy that often comes loaded with processed ingredients, artificial dyes, and high-fructose corn syrup. While it’s fun to indulge in sweets, there are plenty of healthier options that don’t compromise on taste or enjoyment.

Making some simple swaps not only reduces your family’s intake of processed sugar and food dyes but also sets a positive tone for the rest of the holidays. Let’s explore some healthier, festive alternatives for Halloween and beyond!

1. Swap Candy for Healthier Treats

Traditional candy is typically high in refined sugars, artificial flavors, and synthetic dyes (like Red 40 and Yellow 5), which have been linked to hyperactivity in kids and other potential health concerns. Here are some healthier options to satisfy that sweet tooth without the unwanted extras:

• Organic or Low-Sugar Candies: Look for organic versions of popular candy brands or those sweetened with natural alternatives like honey, stevia, monk fruit, or coconut sugar. These often contain fewer additives and artificial colors. Hu brand is a great option to check out!

• Dark Chocolate: Swap out milk chocolate for dark chocolate with at least 70% cocoa. Dark chocolate is rich in antioxidants and has less sugar than its milkier counterpart.

• Homemade Treats: Make your own Halloween or holiday goodies! You can whip up festive-shaped cookies sweetened with honey or maple syrup, or bake paleo or sourdough muffins using fruit, honey, or maple syrup for natural sweetness.

2. Focus on Fun, Not Just Food

Halloween and holiday treats don't have to be all about candy! Shift the focus from sugary treats to fun activities that still feel festive. Some ideas include:

• Non-Edible Treats: Instead of candy, hand out small toys, glow sticks, stickers, or themed pencils. Kids love the novelty, and it keeps sugar overload in check.

• Pumpkin Carving or Decorating: Spend time with your kids carving or painting pumpkins as a creative alternative to snacking.

• Games and Crafts: Organize a holiday scavenger hunt or host a craft night where kids can create holiday decorations or costumes. This keeps them busy and distracted from sugar temptations!

3. Natural Food Coloring for Festive Snacks

Holiday treats are often drenched in bright, artificial colors. But it’s easy to create fun, colorful snacks using natural alternatives! Try these swaps for your homemade treats:

• Beet Juice for Red/Pink: Beet juice or powder gives a rich red or pink hue to frostings and batters.

• Turmeric for Yellow/Orange: A little turmeric powder adds a sunny yellow color without altering the flavor too much. Mix with pumpkin for a natural orange!

• Spirulina or Matcha for Green: These nutrient-packed powders can turn your treats a festive green without artificial dyes.

• Blue Spirulina or Butterfly Pea Flower for Blue: 

4. Reduce Processed Sugar Without Sacrificing Sweetness

Holidays are synonymous with sweet treats, but you can reduce processed sugars by incorporating more natural sweeteners into your baking and cooking.

• Swap Sugar for Natural Sweeteners: Replace white sugar with honey, maple syrup, or coconut sugar. These natural sweeteners have lower glycemic indexes and come with more vitamins and minerals.

• Use Fruit as a Sweetener: In baked goods like muffins, cookies, or pies, you can often use mashed bananas, applesauce, or dates to provide natural sweetness while reducing added sugar.

• Cinnamon and Vanilla: Adding a little extra cinnamon, nutmeg, or vanilla extract can make your treats taste sweeter without needing as much sugar.

5. Healthier Drinks for Festive Occasions

Sugary drinks are another holiday staple, from Halloween punch to holiday nog. Swapping out processed beverages for healthier options can make a big difference in your family’s sugar consumption.

• Infused Water: For a Halloween-themed drink, make water fun by infusing it with orange slices, blackberries, or mint. You can even freeze small toys in ice cubes for a fun surprise!

• Homemade Hot Chocolate: Instead of store-bought cocoa, which is often high in sugar, make your own hot chocolate with unsweetened cocoa powder, a natural sweetener like honey, and your choice of milk.

• Kombucha: For older kids and adults, kombucha is a fizzy, low-sugar alternative to soda that still feels festive. Look for naturally flavored varieties without added sugar.

6. Balanced Meals Before the Treats

One of the best ways to help reduce sugar overload during the holidays is to ensure your family is eating balanced, nutrient-dense meals before diving into treats.

• Protein-Packed Snacks: Before heading out for trick-or-treating, fill up on protein and healthy fats. Nut butter on fruit or healthy crackers, hummus with veggies, or a small serving of cheese can keep blood sugar stable and help avoid overeating sweets later.

• Healthy Halloween-Themed Snacks: Get creative with your pre-candy meals by making spooky-themed healthy snacks. Try "monster mouths" made from apple slices, almond butter, and pumpkin seeds, or "ghost bananas" decorated with dark chocolate.

7. Continue Healthy Habits Through the Holidays

Halloween is just the beginning. These healthy swaps can be carried into Thanksgiving, Christmas, and beyond! Focus on wholesome, homemade meals and snacks that include plenty of vegetables, fruits, and whole grains. Encourage mindful eating by letting your family enjoy their favorite treats in moderation while keeping the bulk of their meals nutritious.

While it’s easy to get swept up in the sugar rush of the holidays, especially Halloween, you don’t have to sacrifice your family’s health to enjoy the holiday fun. By making simple, thoughtful swaps — from reducing processed sugars and artificial dyes to prioritizing natural sweeteners and healthier treats — you can set the stage for a healthier, more balanced holiday season. This way, your entire family can enjoy the festivities while still feeling great!

In health and blessings, 

Dr. Abbey

The Importance of Tummy Time: Building a Strong Foundation for Your Baby's Development

What is Tummy Time?

Tummy time refers to the practice of placing your baby on their stomach while they are awake and supervised. This simple activity plays a vital role in your baby’s physical development, particularly in strengthening the muscles in their neck, shoulders, back, and core. By spending time on their tummy, your baby learns to lift their head, push up with their arms, and eventually roll over, crawl, and sit up.

The Benefits of Tummy Time

1. Promotes Healthy Motor Development:

- Tummy time helps your baby develop the muscle strength and coordination needed for motor milestones like rolling over, crawling, and sitting. As your baby pushes up with their arms, they are building the muscles required for these future movements.

2. Prevents Flat Head Syndrome (Plagiocephaly):

- Spending too much time on their back can cause a flat spot to develop on your baby’s head. Tummy time alleviates pressure on the back of the head, helping to prevent flat head syndrome.

3. Encourages Sensory Development:

- During tummy time, your baby experiences new sensations and perspectives, which stimulate their sensory development. They learn to explore their surroundings and interact with toys in a new way.

4. Supports Visual Development:

- While on their tummy, your baby has to lift their head to look around, which helps strengthen the muscles that control eye movement and improve visual tracking.

5. Enhances Bonding and Interaction:

- Tummy time offers a great opportunity for you to interact with your baby. You can use this time to talk, sing, and play with them, enhancing your bond and providing comfort and encouragement.

How to Incorporate Tummy Time into Your Daily Routine

1. Start Early and Gradually:

- Begin tummy time as soon as your baby comes home from the hospital. Start with just a few minutes at a time, a few times a day, and gradually increase the duration as your baby gets stronger and more comfortable.

2. Make it Enjoyable:

- Turn tummy time into a fun and engaging experience. Use toys, mirrors, and your own face to capture your baby’s attention and encourage them to lift their head and look around.

3. Incorporate it into Daily Activities:

- You can incorporate tummy time into everyday activities. Place your baby on their tummy after a diaper change, or while you’re on the floor playing with them. This helps make tummy time a regular part of your routine.

4. Use Different Surfaces:

- Tummy time doesn’t always have to be on the floor. You can place your baby on your chest, across your lap, or on a firm pillow to give them a different perspective and keep things interesting.

5. Stay Close and Supervise:

- Always supervise your baby during tummy time to ensure they are safe and comfortable. Your presence will also provide reassurance and encouragement.

What if My Baby Doesn’t Like Tummy Time?

It’s common for some babies to be fussy during tummy time, especially at first. If your baby doesn’t seem to enjoy it, try these tips:

- Shorten the sessions: Start with just a minute or two and gradually increase the time as your baby gets used to it.

- Use a rolled towel or small pillow: Placing a rolled towel under your baby’s chest can make tummy time more comfortable and help them get used to the position.

- Get down on their level: Lie down on the floor with your baby so they can see your face and feel more secure.

- Incorporate tummy time into play: Use toys, sounds, and songs to make tummy time a more engaging and enjoyable experience.

Tummy time is a simple yet essential activity that supports your baby’s physical and sensory development. By incorporating tummy time into your daily routine, you’re helping your baby build the strength and coordination they need to reach important developmental milestones. Remember to be patient and consistent, and soon enough, your baby will be enjoying tummy time as a regular part of their day.

Chiropractic Care for Better Sleep: Restoring Balance for Restful Nights

Chiropractic care is an effective, natural approach to improving sleep quality by addressing underlying issues such as spinal misalignments, muscle tension, and nervous system imbalances. When the spine is properly aligned, it helps reduce pain and discomfort, promotes relaxation, and allows the body to function more efficiently. By relieving stress on the nervous system, chiropractic adjustments support better circulation, improved breathing, and a more restful sleep cycle.

How Chiropractic Care Enhances Sleep:

- Relieves Pain and Tension:  Misalignments in the spine can lead to back pain, neck stiffness, and headaches, all of which can disrupt sleep. Chiropractic adjustments may help alleviate these discomforts, allowing for more comfortable, restful sleep.

- Reduces Stress and Promotes Relaxation: By helping the body restore proper function to the nervous system, chiropractic care helps reduce overall stress levels and promotes relaxation, making it easier to fall asleep and stay asleep.

- Supports Respiratory Health: Misalignments in the upper spine can affect breathing, which is essential for quality sleep. Chiropractic adjustments can help improve lung function and breathing patterns, supporting deeper, uninterrupted sleep.

- Addresses Insomnia and Restlessness:  Chiropractic care has been shown to improve conditions like insomnia by restoring balance to the body’s systems and promoting a state of calm.

There is no universal solution when it comes to fixing sleep issues. However, if you find yourself struggling with it, chiropractic care may provide the relief you need for a more night’s rest. Contact our clinic to learn more and schedule a consultation.

Can Chiropractic Care Help with Labor and Birth?

Pregnancy is a time of tremendous change and excitement, but it’s also a period filled with questions about how to best prepare for a smooth, safe, and healthy birth. People often inquire about chiropractic care benefits during pregnancy and a common question is can it play a role in helping with labor and birth. The answer is yes!—chiropractic care can offer several benefits that may contribute to a more comfortable pregnancy and potentially a smoother birth experience. 

1. Promoting Optimal Pelvic Alignment

One of the key benefits of chiropractic care during pregnancy is its ability to promote proper pelvic alignment. As your baby grows, the weight and pressure on your spine, pelvis, and lower back increase. Misalignments or restrictions in the pelvis, often referred to as sacroiliac joint dysfunction, can reduce the space available for your baby to move and shift into the best position for birth. This condition is known as intrauterine constraint.

Chiropractic adjustments can help ensure that your pelvis remains balanced and aligned, which creates more space for your baby to move into the ideal head-down position for birth. This is particularly important as you approach the third trimester when baby positioning becomes critical.

2. Supporting Baby’s Optimal Positioning with the Webster Technique

Many prenatal chiropractors, including all the chiropractors at our office, are trained in a specific technique known as the Webster Technique, which is designed to address sacral misalignment and balance the pelvis. By using this gentle, specific approach, the Webster Technique can help reduce tension in the uterus and surrounding ligaments, encouraging your baby to move into the correct position for birth.

Studies have shown that chiropractic care, including the Webster Technique, can be beneficial if baby is not in the ideal position, including breech. By addressing the restrictions and tensions of mom’s body, this may help turn a breech baby to a head-down position, which can reduce the likelihood of complications and the need for interventions like unnecessary C-sections. While this technique is not a guaranteed solution, it is a safe, non-invasive option that many pregnant women consider when facing breech presentation.

3. Reducing the Risk of Dystocia (Difficult Labor)

Dystocia refers to difficult or obstructed labor, which can be caused by a variety of factors, including pelvic misalignment, poor baby positioning, or muscle tension. By addressing these physical imbalances through chiropractic adjustments, many women report experiencing a more efficient labor process because their body can move easier and respond to proper labor cues from her body.

When the pelvis is properly aligned and the nervous system is functioning optimally, the body can better coordinate the contractions and movements necessary for labor and birth. This may lead to shorter labor times and reduce the need for medical interventions like forceps, vacuum extractions, or emergency C-sections.

4. Relieving Pain and Discomfort Before and During Labor

Many women experience lower back pain, hip pain, and sciatica during the later stages of pregnancy, all of which can worsen as they approach labor. Chiropractic care can help relieve these discomforts, allowing for a more comfortable pregnancy and reducing tension during labor.

By addressing spinal misalignments and reducing nerve irritation, chiropractic care can promote relaxation and help manage the physical stress of labor. Some women find that regular chiropractic adjustments leading up to birth can make it easier to stay mobile and comfortable during contractions, potentially improving the labor experience.

5. Easing the Emotional and Physical Stress of Labor

Labor is not only a physically demanding process but also an emotionally intense experience. Chiropractic care, by supporting overall nervous system function and reducing muscle tension, can help pregnant women feel more relaxed and prepared for childbirth. When the body is aligned and functioning well, it can cope with the physical and emotional demands of labor more efficiently.

6. Potential to Reduce the Need for Interventions

While chiropractic care is not a replacement for medical intervention when necessary, some research suggests that women who receive regular chiropractic care during pregnancy may be less likely to require certain interventions during labor. Proper alignment of the pelvis and spine can promote smoother labor and birth, which may help reduce the need for induction, epidurals, or assisted birth methods.

7. Postpartum Recovery Benefits

In addition to supporting labor and birth, chiropractic care can also be beneficial in the postpartum period. After giving birth, your body undergoes another round of significant changes as it begins to recover. Chiropractic care can help realign the spine and pelvis after labor, relieve postpartum discomfort, and support overall recovery.

Chiropractic care offers a gentle, non-invasive way to support your body as it prepares for the incredible journey of labor and birth. By promoting optimal pelvic function and movement, encouraging optimal baby positioning, and relieving physical tension, chiropractic adjustments can help create a more comfortable pregnancy and potentially lead to a smoother birth experience. Whether you're looking to relieve discomfort, prepare for labor, or optimize your baby's position, chiropractic care is a valuable option worth considering.  

At Cleveland Chiropractic, we are here to support you during your motherhood journey. To learn more or schedule an appointment, call 216-952-3830 or visit clechiropractic.com. 

In health and blessings,

Dr. Abbey

Understanding Postpartum Neck Pain and How Chiropractic Care Can Help

Bringing a new life into the world is an extraordinary experience, but it also can come with

many physical and emotional challenges. One common issue many new parents suffer from is

neck and upper back pain, which can be particularly troubling during the postpartum period.

Understanding the causes of this pain and how chiropractic care can help is essential for a

smoother recovery.

Why Does Neck Pain Occur Postpartum?

Postpartum neck pain is often the result of several factors that coincide during and after

pregnancy:

1. Physical Strain During Pregnancy and Labor

Throughout pregnancy, a woman's body undergoes significant changes to accommodate the

growing baby. The weight gain, changes in posture, and loosening of ligaments due to hormonal

shifts can all contribute to musculoskeletal strain. Additionally, the physical demands of labor

and delivery can lead to muscle tension and misalignment, particularly in the neck and

shoulders.

2. Breastfeeding/Feeding and Holding Baby

Breastfeeding, though a beautiful bonding experience, often requires mothers to hold their

babies in specific positions for extended periods. Even if not breastfeeding, feeding baby with a

bottle also requires extended use and potential strain of the neck area. If not done with proper

support, this can lead to strain in the neck, shoulders, and upper back. The repetitive nature of

holding, feeding, and comforting the baby can exacerbate this strain, leading to chronic

discomfort.

3. Posture Changes

New mothers often adopt new postures when caring for their infants, such as leaning forward to

nurse, bending over cribs, or holding a baby on one side. These postures can create or worsen

muscle imbalances, leading to neck pain.

4. Sleep Deprivation

Sleep deprivation is a common issue for new parents and can further exacerbate neck pain.

When tired, people tend to have poor sleeping postures or unconsciously tense their muscles,

leading to increased discomfort and dysfunction.

How Chiropractic Care Can Help

Chiropractic care offers a non-invasive, drug-free approach to managing postpartum neck pain.

Here’s how chiropractic adjustments and related treatments can provide relief:

1. Spinal Function and Alignment

Chiropractors are trained to identify and correct spinal dysfunctions called vertebral subluxation

complexes (subluxation), which can be a significant cause of neck pain. By performing specific

adjustments, they can help restore proper movement and of the spine, reducing irritation of

nerves and alleviating muscle tension.

2. Muscle Relief

Beyond adjustments, chiropractors often use techniques such as soft tissue therapy, stretching

exercises, and ergonomic advice to help relieve muscle strain. These treatments can relax tight

muscles and promote better posture, reducing the likelihood of ongoing pain.

3. Postural Correction

Chiropractors can offer guidance on how to improve posture/alignment, especially when

breastfeeding or holding a baby. They may suggest specific exercises to strengthen the core

and upper body, helping to support better posture and reduce the risk of neck pain.

4. Holistic Approach

Chiropractic care often involves a holistic approach to health. Chiropractors may offer advice on

nutrition, sleep, and stress management—all critical factors in postpartum recovery. Addressing

these areas can further help reduce neck pain and promote overall well-being.

5. Safe and Natural Care

For new moms who are breastfeeding and may be concerned about taking medications,

chiropractic care offers a safe and natural alternative for managing pain. By focusing on the root

causes of discomfort rather than just masking symptoms, chiropractic care can provide long-

lasting relief.

Postpartum neck pain can be a significant challenge for new moms, but it doesn’t have to be a

permanent one. Chiropractic care offers an effective, natural solution to managing and

alleviating this pain. By addressing the root causes, such as spinal dysfunction and muscle

tension, chiropractic treatment can help new mothers (and fathers!) feel better, move better, and

fully enjoy the joys of motherhood.

If you’re struggling with neck pain after childbirth, consider consulting one of our chiropractors

who specializes in postpartum care. With the right care, you can find relief and regain your

strength and comfort during this important time in your life.

In health and Blessings,

Dr. Abbey

#CleChiro #PostpartumCare #NeckPainRelief #ChiropracticCare #NewMoms

#PostpartumHealth #MotherhoodJourney #HolisticHealth #NaturalPainRelief #SpinalHealth

#BreastfeedingChallenges #WellnessJourney #ChiropracticBenefits #PostpartumRecovery

Acupuncture for Skin Health: Combatting Summer Sun Damage

Summer is a time for outdoor fun, beach days, and soaking up the sun. However, while the sun's warmth is enjoyable, it can also cause damage to your skin. Sun exposure, especially without proper protection, can lead to sunburn, premature aging, dark spots, and even increase the risk of skin cancer. If you've spent a lot of time under the sun this summer, you might be wondering how to repair and rejuvenate your skin. Acupuncture, an ancient practice rooted in Traditional Chinese Medicine (TCM), offers a natural and holistic approach to restoring your skin's health after sun exposure.

How Does Acupuncture Benefit Skin Health?

1. Improving Blood Circulation:

- Acupuncture enhances blood flow to the skin, ensuring that it receives essential nutrients and oxygen. This increased circulation helps to repair damaged skin cells and promote the growth of new, healthy cells.

2. Reducing Inflammation:

- Excessive sun exposure can lead to inflammation, resulting in redness, irritation, and even long-term damage. Acupuncture helps to reduce inflammation by balancing the body's internal systems and encouraging the release of natural anti-inflammatory substances.

3. Promoting Collagen Production:

- Collagen is a crucial protein that maintains skin elasticity and prevents wrinkles. Acupuncture stimulates collagen production, helping to reduce the appearance of fine lines, wrinkles, and sun damage, leaving your skin looking youthful and vibrant.

4. Detoxifying the Skin:

- By promoting lymphatic drainage and enhancing the body's detoxification processes, acupuncture can help to clear out toxins that have accumulated in the skin due to sun exposure and environmental factors. This detoxification process can reduce the appearance of dark spots and uneven skin tone.

Acupuncture Techniques for Skin Rejuvenation

1. Facial Acupuncture:

- Often referred to as "cosmetic acupuncture," facial acupuncture focuses on specific points on the face to enhance skin health. This technique can improve skin tone, reduce fine lines, and promote a healthy glow.

2. Body Acupuncture:

- Body acupuncture targets specific points on the body to address underlying imbalances that may contribute to skin issues. By treating the root cause of skin problems, body acupuncture can enhance overall skin health and prevent future damage.

Combining Acupuncture with Other Skincare Practices

While acupuncture can be helpful in promoting skin health, combining it with other skincare practices can maximize its benefits. Consider the following tips:

- Use Sunscreen: Always apply a broad-spectrum sunscreen with at least SPF 30 before going outdoors to protect your skin from further damage.

- Hydrate: Drink plenty of water to keep your skin hydrated from the inside out.

- Nourish Your Skin: Use gentle, natural skincare products that support skin repair and rejuvenation.

- Eat a Healthy Diet: Incorporate foods rich in antioxidants, vitamins, and minerals to support skin health and overall well-being.

Acupuncture offers a natural and effective way to combat summer sun damage and promote healthy, radiant skin. Whether you're dealing with sunburn, premature aging, or simply want to enhance your skin's appearance, acupuncture can be an excellent addition to your skincare routine.

Please contact the office with any questions!

Take care!