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

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

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