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!

Natural Immune Support for Back to School

As the school year begins, parents often worry about their children's health and preventing illnesses. With so many students in close quarters, it's easy for germs to spread. So what can you do? Help them strengthen their immune system! Fortunately, there are natural ways to boost your child's immune system and keep them healthy throughout the year. Being exposed to germs is not necessarily the cause of illness. If we have a weak immune system, we are more likely to get sick. Here are some practical tips for natural immune support for students.

Proper Nutrition

A balanced diet is crucial for maintaining a strong immune system. Encourage your child to eat more whole foods including a variety of fruits and vegetables, lean proteins, and complex carbohydrates. Foods rich in vitamins C and E, such as peppers, oranges, strawberries, and spinach, can be particularly beneficial. Additionally, probiotics found in yogurt and fermented foods can help maintain a healthy gut, which is essential for overall immunity.

Adequate Sleep

Sleep is essential for a healthy immune system. Children need more sleep than adults, so make sure they are getting the recommended amount for their age group. For instance, school-aged children typically need 9-11 hours of sleep per night. Establish a consistent bedtime routine to help your child wind down and ensure they get enough rest. Often children stay up later in the summer, so slowly transitioning them to an earlier bedtime can be helpful. Try shifting bedtime 10-15 minutes earlier throughout the week(s) leading up to the first day of school.

Regular Exercise

Physical activity is another important factor in boosting the immune system. Encourage your child to engage in regular exercise, whether it's playing a sport, riding a bike, or simply running around the yard. Exercise helps increase circulation, which allows immune cells to move through the body more effectively. Once in school, children often move less, so encouraging active play after school is beneficial!

Hydration

Staying hydrated is crucial for maintaining good health. Water helps to flush out toxins and supports the function of every cell in the body. Encourage your child to drink plenty of water throughout the day. You can also provide hydrating foods like cucumbers, watermelon, and oranges. Coconut water is a great hydration option as well!

Stress Management

Stress can weaken the immune system, making it easier for your child to get sick. Yes, even kids can get stressed! Teach your child simple stress management techniques, such as deep breathing exercises or mindfulness practices. Encourage them to take breaks and participate in activities they enjoy to help keep stress levels low.

Vitamins and Supplements

Certain herbs and supplements can also provide natural immune support. Echinacea, elderberry, bee propolis, and astragalus are known for their immune-boosting properties. Always consult with a healthcare professional before giving your child any new supplements to ensure they are safe and appropriate for their age and health condition. Our doctors can help by recommending some natural immune support for you and your family.

Hygiene Practices

Good hygiene practices are essential for preventing the spread of germs. Teach your child to wash their hands regularly with soap and water, especially before eating and after using the restroom. Encourage them to avoid touching their face, as this can transfer germs from their hands to their mouth, nose, or eyes.

Utilize Chiropractic Care

Chiropractic care helps the body function at it’s best, including the immune system! Regular adjustments can support an optimally functioning nervous system which can offer immune support, reduce muscle or joint tightness, help reduce body stress/tension, and so much more! Chiropractic is a great way to help support your child’s growing body and help them feel and function their best!

By incorporating these natural strategies into your child's daily routine, you can help support their immune system and keep them healthy during the school year. Remember, a strong immune system is built over time, so consistency is key.

Want to learn more? Be sure to follow us on Instagram! Reach out to schedule an appointment for your family; we would love to help keep your family healthy!

In health and blessings,

Dr. Abbey

Chiropractic Care for Recurrent Ear Infections in Children

Dealing with recurrent ear infections can be a challenging and frustrating experience. Chiropractic care offers a natural and non-invasive approach to managing and preventing ear infections in children. Here's how chiropractic care can help and why it might be worth considering for your little one.

 Understanding Ear Infections

Ear infections, or otitis media, are common in young children. They occur when the ear becomes inflamed, often due to bacteria or viruses. Symptoms can include ear pain, fever, irritability, and hearing problems. Recurrent ear infections can lead to complications like hearing loss and speech delays if not properly managed.

How Chiropractic Care Can Help

Chiropractic care focuses on the spine and nervous system's health, promoting the body's natural ability to heal itself. For children with recurrent ear infections, chiropractors aim to improve drainage of the ear and enhance immune function through spinal adjustments.

1. Improved Eustachian Tube Function:

   - The eustachian tube connects the middle ear to the back of the throat, helping to equalize pressure and drain fluids. Misalignments in the upper cervical spine can affect the muscles and nerves that control this tube, leading to fluid buildup and infection. Gentle chiropractic adjustments can help restore proper function and promote drainage.

2. Immune System:

   - A well-functioning nervous system is crucial for a strong immune response. By correcting spinal misalignments, chiropractic care may help nerve function, helping the body fight off infections more effectively.

3. Reduced Inflammation:

   - Spinal adjustments can reduce inflammation in the body, potentially decreasing the frequency and severity of ear infections. Integrating Chiropractic Care with Traditional Medicine

Chiropractic care can be part of a comprehensive approach to managing ear infections. It can be used alongside traditional medical treatments to provide holistic care. Always keep your pediatrician informed about any complementary therapies your child is receiving to ensure coordinated care.

Recurrent ear infections can significantly impact your child's well-being and your peace of mind. Chiropractic care offers a promising, natural approach to managing and preventing these infections by improving the function of the eustachian tubes, boosting the immune system, and reducing inflammation.

If your child is struggling with frequent ear infections, consider consulting a chiropractor specializing in pediatric care. By exploring this holistic approach, you might find an effective solution that helps your child feel better.

Pleas contact the office with any questions!

Dr. Alex

How Acupuncture Can Help You Get a Better Night's Rest

Are you struggling to get a good night's sleep? You're not alone. Many people worldwide suffer from insomnia and other sleep disorders, turning to various treatments to find relief. Acupuncture can be one of those things that may help those who are struggling to sleep. Let's dive into how acupuncture can help you achieve the restful sleep you deserve.

How Acupuncture Can Improve Your Sleep

1. Regulates Sleep Hormones:

   - Acupuncture may influence the production and release of neurotransmitters such as serotonin and melatonin, which are crucial for regulating sleep cycles. Increased levels of these hormones can help you fall asleep faster and enjoy deeper sleep.

2. Reduces Stress and Anxiety:

   - Stress and anxiety are significant contributors to insomnia. Acupuncture promotes relaxation and helps calm the nervous system, making it easier for you to unwind and drift off to sleep.

3. Relieves Pain:

   - Chronic pain is a common sleep disruptor. By alleviating pain, acupuncture can help you sleep more comfortably and wake up feeling more refreshed.

4. Balances Energy Flow:

   - According to Traditional Chinese medicine, a balanced flow of Qi is essential for good health. Acupuncture helps restore this balance, which can improve overall well-being and sleep quality.

Scientific Support for Acupuncture and Sleep

Numerous studies have explored the effects of acupuncture on sleep. A review of randomized controlled trials found that acupuncture significantly improved sleep quality and duration in patients with insomnia compared to placebo treatments.

Research suggests that acupuncture may increase the production of endogenous melatonin, a hormone that regulates sleep-wake cycles. Additionally, it may modulate the autonomic nervous system, promoting relaxation and reducing the time it takes to fall asleep. 

Acupuncture can be a valuable tool in your quest for better sleep. By regulating sleep hormones, reducing stress, relieving pain, and balancing energy flow, this ancient practice offers a holistic approach to improving sleep quality. If you're tired of tossing and turning, acupuncture might be a helpful for you!

Let us know if you have any questions!

Dr. Alex

1. Fei-Yi Zhao a b, a, b, et al. Can acupuncture improve objective sleep indices in patients with primary insomnia? A systematic review and meta-analysis. Sleep Medicine. February 2, 2021. Accessed May 26, 2024. https://www.sciencedirect.com/science/article/abs/pii/S1389945721000708.

Alleviating Allergies: The Role of Acupuncture in Finding Relief

As the seasons change, allergies for folks can come along with it. There are many things that can help reduce allergy symptoms. Among them is acupuncture. Acupuncture and acupressure can be another tool in your toolbox help reduce symptoms.

The Role of Acupuncture:

Acupuncture involves the insertion of thin needles into specific points on the body to promote healing and restore balance. In acupuncture allergies can be seen as some king of imbalance in the and its relationship with the environment.

The goal of acupuncture aims to help rebalance the body to help alleviate allergy symptoms and improve overall well-being.

Benefits of Acupuncture for Allergies:

1. Symptom Relief: Acupuncture can provide relief from allergy symptoms such as nasal congestion, sinus pressure, headache, sneezing, and itchy eyes. It can help the body clear out by helping increasing circulation to the area.

2. Reduced Inflammation: Allergic reactions often involve inflammation in the nasal passages and sinuses. Acupuncture has been shown to reduce inflammation by promoting the release of anti-inflammatory substances in the body, helping to alleviate swelling and congestion.

3. Immune Function: Acupuncture may be able to help moderate the body’s immune response. Possibly making it better equipped to handle allergens without overreacting. By supporting overall immune function, acupuncture can help reduce the frequency and severity of allergic reactions.

Acupressure Points

Here are some points you can massage that may help alleviate your symptoms.

To stimulate these acupressure points, use your fingertips or thumbs to apply steady pressure for about 30-60 seconds. You can also gently massage the points in a circular motion.

1. UB2 : Located on the face, just above the inner corner of the eye, in a small depression on the inside of the eyebrow. Apply firm pressure to this point for a few minutes to help relieve nasal congestion and sinus pressure.

2. LI20 : Located on either side of the nose, in the hollows next to the nostrils. Stimulating LI20 with gentle pressure can help clear nasal congestion and relieve sinus pain.

3. LI4: Located on the back of the hand, between the thumb and index finger, LI4 is a commonly used acupressure point for treating various conditions, including allergies. It helps with things going on related to the head.

4. LI11: Located on the outer part of the elbow crease. It can help reduce inflammation

5. LU7. Located on the arm, about 1.5 inches above the wrist crease in a small depression along the radius bone. 

It can help clear lungs of mucus, improve circulation through the lungs and nasal passages, and boosts overall lung health. This point also connects to the neck and can relieve neck tension. 

6. ST36 : Located on the lower leg, about four finger widths below the knee and one finger width toward the outside of the leg. ST36 may help for supporting the immune system and alleviating allergy symptoms.

Please let us know if you have any questions or if you are interested in learning more about how acupuncture and chiropractic care can help with allergies.

Feel free to contact our office at 216-952-3830 or info@clechiropractic.co

A Holistic Approach: Chiropractic Care for Pediatric Constipation, Colic, and Reflux

Chiropractic care can be helpful for its potential to alleviate issues such as constipation, colic, and reflux in children. In this blog post, we'll explore how chiropractic care can offer relief and support for these conditions in pediatric patients.

Understanding the Conditions:

Constipation, colic, and reflux are prevalent concerns among infants and children, often causing distress for both the child and their caregivers.

Constipation: Characterized by infrequent bowel movements or difficulty passing stools, constipation can lead to discomfort, pain, and even behavioral changes in children.

Colic: Colic is defined by excessive crying and fussiness in otherwise healthy infants, typically occurring in the late afternoon or evening and lasting for hours at a time. The exact cause of colic remains elusive, but it can be incredibly stressful for both infants and parents.

Reflux: Gastroesophageal reflux (GER) occurs when stomach contents flow back into the esophagus, causing discomfort and sometimes leading to complications such as irritability, poor weight gain, and respiratory issues.

Chiropractic Care for Pediatric Patients:

Chiropractic care focuses on the relationship between the spine and the nervous system, aiming to restore proper alignment and function to the body. While chiropractic adjustments are often associated with adults, they can also be gentle and beneficial for pediatric patients.

For children with constipation, colic, and reflux, chiropractors may employ techniques such as spinal adjustments, gentle massage, and dietary recommendations to address underlying issues and promote overall wellness.

1. Constipation: Chiropractic adjustments can help improve nerve function and bowel motility, potentially easing constipation in children. Additionally, dietary guidance and lifestyle modifications may be suggested to support regular bowel movements.

2. Colic: Chiropractic care for colicky infants often involves gentle spinal adjustments to relieve tension and improve nervous system function. By addressing spinal misalignments, chiropractors aim to reduce discomfort and fussiness in colicky babies.

3. Reflux: Misalignments in the spine can contribute to dysfunction in the digestive system, potentially exacerbating reflux symptoms. Chiropractic adjustments may help restore proper alignment and alleviate pressure on the digestive organs, providing relief for infants struggling with reflux.

Benefits of Chiropractic Care:

One of the primary advantages of chiropractic care for pediatric patients is its non-invasive nature. Additionally, chiropractic care can take stress off the body allowing for better communication between the body's systems. It aims to support the body's natural ability to heal and function optimally.

While chiropractic care is not a cure-all for pediatric constipation, colic, and reflux, it can be a valuable complementary therapy for children experiencing these issues. By focusing on spinal alignment and nervous system function, chiropractors aim to address underlying factors contributing to these conditions and promote overall wellness in pediatric patients. As always, it's essential to consult with a qualified healthcare professional before starting any new treatment approach for your child.

Nasal Release Technique

The Ultimate Guide to Nasal Release Technique (NRT)

If you suffer from sinus issues, you know how debilitating they can be. The constant pressure, headaches, and congestion can make it difficult to go about daily life. While there are various treatments available, one technique that has gained popularity in recent years is the nasal release technique often called “nasal ballooning.” In this guide, we will explore what nasal ballooning is, how it works, and its benefits for sinus treatment.

What is the Nasal Release Technique?

Nasal release technique (NRT), also known as balloon sinuplasty or nasal ballooning, is a minimally invasive procedure used to treat chronic sinusitis. It involves inserting a small, flexible balloon catheter into the nasal passages and inflating it to widen the sinus openings. This allows for better drainage and ventilation, relieving the symptoms of sinusitis.

How Does NRT Work?
An evaluation is done to determine if NRT would be beneficial and to identify sinus and cranial dysfunctions. The first step is to insert a small, flexible balloon catheter (finger cot) into the nasal passages. The balloon is then guided to the sinus opening (or turbinates), and the balloon is inflated, gently widening the passage. This process is repeated for each affected sinus. Once the sinuses are opened, the balloon is deflated and removed, leaving the sinus passages open for better drainage and ventilation.

Benefits of NRT

NRT offers several benefits for those suffering from chronic sinusitis and can also help other issues such as

• Concussion and other head injuries
• Headaches, head pressure, migraines
• Low energy, Fibromyalgia, chronic fatigue
• Muscle spasms, neck and shoulder pain
• Poor concentration and focus
• PTSD
• Sinusitis, sleep apnea, snoring, other breathing and sinus disorders
• Tinnitus (ringing in the ears)
• Traumatic Brain Injury
• TMJ (mouth, head and jaw pains)
• Vertigo and other balance problems
• Whiplash Syndrome

NRT is a minimally invasive procedure, meaning there is no cutting or removal of tissue. This results in less pain and a quicker recovery time compared to traditional sinus surgeries. Additionally, NRT has a high success rate, with many patients experiencing long-term relief from their sinusitis symptoms.

Who is a Good Candidate for NRT?

NRT can be performed and catered for patients of all ages (although can be more challenging for babies and small children due to smaller nasal passages and activity levels). Each patient is screened and an evaluation is performed to determine if NRT is appropriate. Each NRT session builds on the previous one provided there hasn’t been head trauma between treatments. It is a good option for those who are looking for a less invasive alternative to traditional sinus surgeries or have not had relief with other treatments.

Symptoms that may benefit from NRT Therapy

• Balance Problems

• Breathing Problems

• Congestion or fullness

•  Facial pain/pressure

• Headaches

• Loss of smell

• Nasal obstruction or blockage

• Neck Pain

• Ringing in the Ears

• Snoring or Sleep Apnea

• TMJ

• Types of Sinusitis or sinus congestion

• Vertigo

What to expect after NRT?

Most patients cannot believe how much better they breathe and how clear their sinuses are with the help of NRT! After NRT therapy, patients may experience some mild discomfort and congestion/drainage for a few days. Home protocols will be reviewed to help with these symptoms.

Dr. Abbey is trained and certified in the Nasal Release Technique. She utilizes this technique along with other approaches to help patients express optimal health and function. To learn more or schedule a consult, contact our office at 216-952-3830 or info@clechiropractic.com.

Sleeping Tips for Low Back Pain

Sometimes we can notice our back discomfort getting worse at night. This can be for a variety of reasons:

Nerve Compression: Throughout the day you are doing are doing various things and after awhile this can put pressure on the nerves.

Stress and Tension: Our muscles can hold stress and tension we experience throughout the day. When we go to lay down, we can feel this build up. Our muscles can also be affected by our posture, and we can notice it more when we are resting at night.

Here are some sleeping positions that may help decrease your low back pain:

1. On Your Back

On your back with support under your knees can help create the natural curve of the spine. This allows for more even weight distribution that can take pressure off potentially irritated areas.

Place a small pillow or rolled up towel under your knees for more support.

2. Side Sleeping

Sleeping on your side with a pillow in between your knees and/ or ankles can help keep your spine in a more neutral position. This can also help create a more even weight distribution.

3. Sleep in a Reclined Position

For some people this position can create more comfort than lying flat. It can help reduce tension in the low back. Lay on your back on an adjustable bed or prop yourself up with pillows to find a comfortable incline. You can also add a pillow under your knees for additional support.

4. Avoid Stomach Sleeping

If you have low back pain, it is likely that it will be helpful to avoid sleeping on your stomach. This position can create extra stress on your back and neck. It can be tricky to change your sleep position, try using a pillow to help yourself from rolling onto your stomach.

Pillows and Mattresses

It can be hard to find the right pillow and mattresses for best sleeping. It can be a bit pricey too. However, it is worth the investment to get the right pillow and mattress as so much of our time is spent sleeping, and quality sleep is important for our overall well-being.

When picking a pillow, think about ones that will help you keep your head in line with your spine. You do not want one that is too thick or too thin. Some pillows have premade contours, that could be a helpful option for people with neck and upper back pain, as it can help your spine rest in its more natural position.

Also think about getting a pillow that matches how you sleep. Back sleepers may benefit from a medium loft pillow that supports the natural curvature of their neck. Side sleepers may need a higher loft pillow to fill the space between the shoulder and head. And for those stomach sleepers a thinner and soft pillow may help to lessen the strain on the neck.

When thinking about a mattress, what feels the most comfortable to you is important. When deciding mattresses you will want one that helps keep the natural and neutral position of your spine. When testing them out pay attention to the one that keeps your spine straight from the neck to the tailbone when lying on your side. And when you are on your back you should have a natural S-shaped curve without sinking in too much.

Please let us know if you have any questions or if you are need of chiropractic care. We are here to help!

Take Care!

Dr. Alex

Baby Feeding Issues and Chiropractic Care

Nursing or feeding issues can be quite common, especially with newborns. Many parents find themselves facing challenges including their baby having difficulty latching, excessive crying during feedings, or general feeding aversion. So what can you do? Consult specialists who specialize in pediatric care and specifically feeding issues! It is important to consult a provider who specializes in infant feeding as they can best help identify issues and provide solutions. A pediatric chiropractor can be very helpful to identify the source of the issues and help baby’s ability to feed. 

Understanding Baby Nursing Issues

Babies may experience nursing issues for various reasons. These could include difficulty latching, tongue tie, lip tie, neck or spine tension, torticollis, reflux, colic, or sensitivities. These issues can be frustrating for both the baby and the parents, leading to stress and anxiety. Pediatric specialists, including chiropractors, work to find the cause of the dysfunction, offer treatment options, and provide home recommendations as well.

Chiropractic Care for Babies

Chiropractic care for babies involves gentle, specific, non-invasive adjustments to help improve movement and function of the body. These adjustments aim to ensure that the baby's nervous system is functioning optimally and that any tension or restrictions of the spine, soft tissue, and cranial areas are corrected. These restrictions, also known as subluxations, can interfere with the flow and communication of the nervous system, which then affects the baby’s overall health and function, including feeding. By performing gentle adjustments, chiropractors aim to restore proper function, potentially improving the baby's ability to breastfeed or bottle-feed more comfortably. 

Pediatric chiropractic care is well-researched and a 2017 study in the Journal of Manipulative and Physiological Therapeutics found that chiropractic care might help babies with breastfeeding difficulties. Chiropractic is a non-invasive and drug-free approach that aims to support the body's natural ability to heal and function optimally. Additionally, some parents have reported improvements in their baby's feeding behavior after chiropractic adjustments. 

A Multi-Disciplinary Approach

Pediatric chiropractors also work with other providers including lactation consultants, pediatric physical therapists and occupational therapists, and pediatric dentists or oral specialists to provide comprehensive and collaborative care to support and restore optimal function for the baby and feeding. 

At Cleveland Chiropractic, our chiropractors are trained and specialize in pediatric chiropractic care, helping babies to function optimally and thrive. If your baby or someone you know has a baby who is struggling with feeding, please reach out–we may be able to help!

Title: Nurturing Your Heart: A Guide to Heart Health for Heart Month

February, the month of love, is also designated as Heart Month, a perfect time to reflect on and prioritize the health of our most vital organ—the heart. In this post, we’ll delve into practical tips and insights to help you nurture your heart, emphasizing the importance of adopting a heart-healthy lifestyle.

Understanding Heart Health:

The heart works relentlessly to pump blood and oxygen throughout the body, sustaining life. However, factors such as poor diet, sedentary lifestyles, and stress can contribute to cardiovascular diseases. Heart Month serves as a reminder to prioritize heart health and adopt habits that promote a strong and resilient cardiovascular system.

Nutrition: Fuel for a Healthy Heart:

A heart-healthy diet is a cornerstone of cardiovascular well-being. Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals. Opt for foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, known for their heart-protective properties. Limit the intake of saturated and trans fats, salt, and added sugars, as they can contribute to increased inflammation throughout the body.

Exercise: Move Your Heart:

Regular physical activity is key to maintaining a healthy heart. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Engaging in regular exercise helps improve circulation, reduce blood pressure, and reduce stress, all of which contribute to overall heart health.

Stress Management: Relax Your Heart and Mind:

Chronic stress can take a toll on your heart. Incorporate stress-management techniques into your routine, such as mindfulness meditation or deep breathing exercises. These practices not only help alleviate stress but also contribute to a sense of overall well-being.

Regular Check-ups: Listen to Your Heart:

Schedule regular check-ups with your healthcare provider to monitor key indicators of heart health, such as blood pressure, cholesterol levels, and blood sugar. Early detection of potential issues allows for timely intervention and prevention.

Community Engagement: Share the Love for Heart Health:

Heart Month is an excellent opportunity to engage with your community and raise awareness about cardiovascular health and to connect with one another in general. Think about participating in events that promote heart-healthy habits, such as group walks, educational seminars, or social media campaigns.

As we celebrate Heart Month, let’s commit to prioritizing our heart health every day. By adopting a heart-healthy lifestyle, including a nutritious diet, regular exercise, stress management, and regular check-ups, we can nurture our hearts and reduce the risk of cardiovascular diseases. Let this month serve as a catalyst for positive change, inspiring a lifelong journey towards a healthier, happier heart.

Take Care!

Dr. Alex

Finding Balance: Natural Ways to Manage Stress During Pregnancy

Congratulations on your pregnancy! It's definitely an exciting time, but it can also be stressful. From adjusting to physical changes to preparing for the arrival of your little one, it's important to prioritize your mental well-being. While stress is a normal part of life, managing it is crucial for both you and your baby. Let’s explore some natural ways to help you find balance and reduce stress during your pregnancy journey:

1.     Prioritize Self-Care:
As a mom, it's easy to put everyone else's needs before your own. However, taking care of yourself is just as important (if not more!). Self-care includes making sure your basic needs are met including eating enough nutrient dense foods, staying hydrated, getting enough rest, and taking care of your body. Make self-care a priority by setting aside time each day for activities that bring you joy and relaxation. Whether it's taking a warm bath, practicing gentle yoga, reading a book, or enjoying in a hobby, these moments of self-care can help alleviate stress and recharge your mind.

2.     Incorporate holistic bodywork:

Holistic care including chiropractic, acupuncture, pelvic floor therapy and/or physical therapy, massage, and craniosacral therapy can be very beneficial during pregnancy not only to relieve stress but also to optimize body function and reduce overall tension in the body. Your provider can also help you identify areas of stress and tension in your body and give you advice for ways you can safely and effectively manage it during your pregnancy. Our providers are trained in prenatal techniques and help our patients to reduce stress through these care options.

3.     Establish a Support System:
Seek out friends, family members, or support groups to share your thoughts and concerns. Being surrounded by loved ones who understand and support you throughout your pregnancy can make a world of difference. Sometimes, just having someone to listen can make a huge difference in how stressed you feel. While family and friends are an important part of mental health, professional support can be important, too. You can also seek out local pregnancy support groups; there are several in the area who meet in person and/or virtually. Please reach out to your us (or your other healthcare providers) if you need resources or additional support.

4.     Connect with Nature:
Spending time outdoors in nature can provide a calming effect on your mind and body. Take a leisurely walk in a local park, practice deep breathing exercises the soothing sounds of nature, or simply sit and enjoy the beauty around you. Being in nature has been shown to reduce stress levels and promote a sense of calmness. Even though the weather is getting colder, being outside is still important and beneficial…just be sure to dress for the weather. Also, be mindful of your balance and physical changes due to pregnancy. Wearing proper footwear is important to avoid unnecessary slips and falls.

5.     Practice Mindfulness and Meditation:
Mindfulness and meditation are powerful tools for managing stress during pregnancy. Taking a few minutes each day to focus on your breath and be present in the moment can bring about feelings of calm and relaxation. Consider incorporating guided meditation apps or attending prenatal yoga classes that incorporate mindfulness techniques to help you find inner peace.

6.     Get Moving:
Regular physical activity is beneficial not only for your physical health but also for your mental well-being. Engaging in gentle exercises such as walking, swimming, or prenatal yoga can release endorphins and boost your mood. Be sure to consult with your healthcare provider about suitable exercises for your body and stage of pregnancy, and listen to your body's cues during exercise sessions.

7.     Create a Relaxing Environment:
Your surroundings can greatly impact your stress levels. Consider creating a calming space in your home where you can retreat to unwind. Dim the lights, play soft music, and use aromatherapy with scents like lavender or chamomile to create a soothing atmosphere. Taking moments to relax in this space can help reduce stress and promote a sense of tranquility. You can also incorporate affirmation cards and breathing techniques to prepare your mind and body for labor and birth.

8.     Adequate Rest and Sleep:
Pregnancy can bring about a range of physical discomforts, making it crucial to prioritize rest and sleep. Aim for 7-9 hours of quality sleep each night by establishing a bedtime routine. This might include avoiding electronic screens before bed, practicing relaxation techniques, and keeping your sleep environment comfortable and dark. If you experience discomfort when sleeping, trying using pillows and support when sleeping on your side.

Remember, managing stress during pregnancy is about finding what works best for you. Incorporate these natural approaches into your daily routine and be open to exploring additional strategies that resonate with you. Trust yourself and the incredible journey you're on. Remember, you have the power to make positive changes for your health and well-being…and your baby’s, too! Please reach out to us or your healthcare provider for any additional support you may need. You've got this, mama!

In Health and Blessings,

Dr. Abbey

www.clechiropractic.com

216-952-3830

@clechiropractic

Benefits of Breathing

We are all constantly breathing. We do not even think about the breaths we take in the day. Our bodies are amazing and take care of that for us. It is important though, to think about the way we breathe each day. It is also good to know ways we can benefit from doing it properly and how it can be used as a tool to help with stress reduction.

Benefits of daily breathing exercise practices:

1.     Stress reduction.

2.     Anxiety/depression reduction.

3.     Improved mood.

4.     Helps with emotional reset.

In the day it may feel overwhelming to try and take extra time to meditate, or meditation may just not be your thing. A study showed that 5 minutes of daily breathing exercises 1x/day for 1 month had greater stress reduction than meditative practice. This is not to say breathing exercises are better than meditative practice. This is to show another practice that may be easier to do and has the same benefits.

Here are a couple breathing exercises to try. There are many out there so experiment and find which you like best!

·       2:1 Ratio Breathing: For this, you will exhale twice as long as you inhale. For example, inhale for one second, exhale for two. Try and focus on expanding your belly as you do it.

·       Box Breathing: For this, breathe in, counting to four slowly. Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds. Step 3: Slowly exhale through your mouth for 4 seconds. Step 4: Repeat steps 1 to 3 as needed.

Tips for better breathing:

1.     Breathing through the nose. This helps us take in more oxygen with each breath.

2.     Breathing with your belly. Using the diaphragm helps with better core function. It will help with reducing the usage of certain neck muscles which can help reduce neck tension and discomfort. For people with back pain, changing breathing habits may help with this as well.

3.     Taking slight pauses while you breathe. This helps to balance the gases (oxygen/carbon dioxide) in our system which is essential for overall proper body function.

4.     Sitting upright and with the chest open as best as possible. This will help the lungs expand easier.

Check in with yourself and see if you are already doing these things while you breathe. See if notice if any of these tips are hard for you to do. If so, and you are finding it hard to pinpoint why please feel free to contact us. We are here to help!

Take Care!!

Dr. Alex

Brief structured respiration practices enhance mood and reduce ... Accessed October 26, 2023. https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8.

Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017 Jun 6;8:874. doi: 10.3389/fpsyg.2017.00874. PMID: 28626434; PMCID: PMC5455070.

Sleep

Many of us know the importance of sleep. Whether it is from someone telling us or knowing how we feel after a night of not sleeping well. Memory, mood, blood sugar, and metabolism are some of the systems impacted when we do not get enough sleep. We go through various sleep cycles throughout the night. The first sleep cycle after we fall asleep helps our bodies clear out toxins and restore proper functions. The next part of the sleep cycle that occurs closer to the early morning helps us to restore and clear out our emotional centers. If you ever wonder why after not sleeping well your mood is different, this is part of the reason. It is important that we get enough sleep to go through all the cycles. Of course, life happens and depending upon various circumstances it can be a challenge to get the amount we need. Here are some tips and tricks to help with those sleep troubles.

General Sleep Hygiene Habits

·      7-9 hours/night

·      Go to bed and wake up at same time.

·      Turn off lights last hour before bed.

·      The best sleeping temperature is 65-68° F. Our body temperature needs to drop to fall and stay asleep.

Waking up at night

·      After 30 minutes of trying to fall back asleep, get out of bed and do something like reading, listening to music, or meditating.

·      If you do not feel like getting out of bed, go on a mental walk. Picture a path or a route you know well, picture yourself traveling along it and picture it clearly in your mind.

·      Anything that takes your mind off trying to fall asleep can be helpful.

Napping

·      Do not fear napping! Done well they can be a great tool to help fill sleep gaps. They can help reset our emotions and help with our memories.

·      20 minutes is the sweet spot for napping. Too long and you may wake up feeling groggier than before the nap. This is because you’ve entered one of the deep sleep cycles.

·      Naps after 3pm may make it harder to fall asleep at night. But you all know your schedules best 😊, so do what works for you.

Caffeine

Caffeine can disrupt our sleep in 3 ways:

·      It blocks the signals that tell us we are tired.

·      It can inhibit the deep sleep cycles. If you are the type of person who can fall asleep right after drinking coffee it is important to remember that it can still be affecting your quality of sleep even if you are able to fall and stay asleep.

·      It has a half-life of around 6 hours. This means that after 6 hours half of the amount of caffeine initially consumed is still circulating in the body. Noticing what time of day, we are having caffeine can be a useful tool for improving sleep quality.

Give these tips a try next time you find yourself having sleep troubles. If you feel like you need more support, chiropractic care and acupuncture can be helpful. Please contact our office if you have questions or need assistance.

Take Care!

Dr. Alex

216-952-3830

To schedule an appointment with Dr. Alex: Schedule Online!

Source

Podcast. Bartlett, Steven. “The World’s No.1 Sleep Expert: The 6 Sleep Hacks You NEED! - Matthew Walker | E228”. The Diary of a CEO. May 9th, 2023. Date Accessed 10/1/2023. https://open.spotify.com/episode/6F3dV8BzpJyHR61hDnrdxS?si=90cd4cf6c3df4599