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.

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

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!

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.

Empowering Yourself for the Journey: A Guide to Prepare for Your Birth

Preparing for the birth of your child is an exciting and empowering experience, but it can also be overwhelming. There are so many things to think about and prepare for, and it's normal to feel a little unsure about what to expect.

I know how important it is to feel confident and prepared for birth. That's why I've put together this guide to help you prepare for this incredible journey in an intimate and respectful way

• Educate yourself: Take the time to read books, attend childbirth classes, and talk to other moms about their experiences. The more you know, the more empowered and confident you'll feel.

• Create a birth plan: A birth plan is a document that outlines your preferences for labor and delivery. It can include things like pain management options, who you want in the room with you, and how you want to handle unexpected situations. Creating a birth plan can help you feel more in control and prepared for the big day.

• Find a supportive care provider: Your care provider can make a big difference in your birth experience. Look for someone who listens to your concerns, supports your preferences, and encourages you throughout the process.

• Practice self-care: Taking care of yourself during pregnancy is essential for a healthy birth. This can include things like getting enough sleep, eating a healthy diet, and practicing relaxation techniques like yoga or meditation.

• Consider hiring a doula: A doula is a trained birth professional who provides emotional and physical support throughout labor and delivery. Having a doula can help you feel more supported and confident during this incredible journey.

• Pack a hospital bag: Make sure you have everything you need for your hospital stay, including comfortable clothes, toiletries, and any items for your baby.

• Prepare your support team: Talk to your partner and any other support people about their role during labor and delivery. Make sure they know what you want and how they can best support you.

Preparing for birth is an intimate and respectful process that requires time, attention, and self-care. By finding and knowing what works for you, you can feel confident and empowered as you embark on this incredible journey. Remember, you've got this!

In health,

Dr. Shirley

Reflections from a C-Section Mama During International Cesarean Awareness Month

April is International Cesarean Awareness Month and as a c-section mama and member of International Cesarean Awareness Network (ICAN) myself, this month holds a lot of significance for me. 

Why is cesarean awareness important?

In the United States, 1 in 3 women will have a cesarean birth.  While a cesarean can be a life-saving surgery for both moms and babies, cesareans do also come with real risks that are rarely talked about.  International Cesarean Awareness Month is organized by ICAN and focuses on raising information around cesareans including reducing preventable cesareans, supporting cesarean recovery, and advocating for vaginal birth after cesarean (VBAC). 

The World Health Organization (WHO) consideres the “ideal cesarean rate” to be 10-15%.  In the US, in 2021, our cesarean rate was 32.1%.  The rate of primary cesareans* in the US in 2021, was 22.3%.   According to the WHO, cesarean rates have risen worldwide from 7% in 1990 to 21% today.  These rates are predicted to increase throughout the decade. 

Some facts from ICAN’s website:

·      It is estimated that almost half of cesareans performed could be prevented safely.

·      Preventable cesareans may be responsible for up to 20,000 major surgical complications each year.  These complications include sepsis, organ injury, and hemorrhage. 

·      Cesareans can be “family friendly” depending on the providers and hospital protocols.

o   A “family friendly” or gentle cesarean can include two support people in the OR (partner and doula, family member, birth photographer, etc.), immediate skin-to-skin contact in the OR, unrestrained arms, music of choice, immediate breastfeeding, partner involvement in the OR, clear drape, etc. This cesarean gives the family as close to a vaginal birth experience as possible. 

·      Many families do not know options exist regarding VBAC, family friendly cesarean, and more and therefore cannot advocate for themselves.

2023 Theme for Cesarean Awareness Month: “You Have Options”

To me, this theme is such an important topic of discussion.  Many people still assume that “once a cesarean, always a cesarean”, when in fact, 60-80% of women who have a trial of labor after cesarean (TOLAC) will have a vaginal birth!  For many, a vaginal birth after cesarean carries less risks than a repeat cesarean does.   When planning a VBAC, it is important to find a provider that is not “tolerant” of a VBAC, but “supportive”. 

Uterine rupture is a real risk of a VBAC; however, uterine rupture occurs in less than 1% of those laboring after a cesarean with a low transverse incision.  Evidence shows that risk of uterine rupture decreases with each VBAC.

A vaginal birth after multiple cesareans is possible- and for many, low risk! 

Ultimately, you decide what is best for you and your baby.

You have the RIGHT to informed consent and informed refusal.  Informed consent is being given an unbiased discussion on all of the benefits, risks, and alternatives of the proposed treatment or procedure and you are able to choose to consent freely.  Informed refusal is being given the unbiased discussion on all of the benefits, risks, and alternatives of the proposed treatment or procedure and you choose to refuse.  Unfortunately, it is VERY common in the medical community to feel bullied or coerced into a decision.  This behavior is unethical and often leads to trauma.  Consent forms in a doctor’s office or hospital DO NOT replace a discussion on the benefits, risks, and alternatives. 

My Story

I planned a homebirth with my oldest son, Otto.  I hired two midwives and a doula to be at his birth.  Soon after my midwives arrived, we learned that he was experiencing heart rate decelerations with contractions.  This can be normal- his heart rate was not dropping too low and was coming up quickly after the contraction ended.  I made the informed decision to continue to monitor it at home and try some different positions.  A few hours later, his heart rate dropped lower than it had been and didn’t come up as quickly, although it did come up. I asked my midwives to be checked and decided to drive to the hospital for additional monitoring and support, if our baby needed it.  I was 4cm dilated.  I knew that my body had quite a ways to go and a first time mom pushing could be longer and harder on the baby.  I do have his full birth story on my podcast (Delivering Strength) and will spare the details for now, but ultimately, he was born via unplanned cesarean.  I hate to call his birth an emergency cesarean as we were able to calmly go into the OR and I was not put under general anesthesia. 

Just about 2 years later, I found myself 33 weeks pregnant with our second baby.  I was planning a homebirth and was still working with hospital-based midwives.  At this appointment, I had planned to tell my hospital-based midwife that I was planning to have a homebirth, but the appointment went sideways.  While she meant well, she ended up saying to me “you will need to start to think about the possibility of getting to 41 weeks and deciding if you want to be induced with Pitocin or have a repeat cesarean.”.  WHAT?!  Ultimately, I did not tell her that I planned to have a homebirth and did not return for future appointments.  My son, Rhys, was born at 42 weeks + 1 day gestation in the comfort of our home after a 3.5 hour labor. 

I had a second HBAC (homebirth after cesarean) in July 2022 with my daughter, Adeline. 

While I am truly honored to work with every patient that walks into my office, I have a special passion for working with women recovering from cesarean and preparing for a vaginal birth after cesarean as I have walked these journeys myself. 

Xoxo,

Dr. Candace

*primary cesarean= cesarean that is performed for the first time on a pregnant woman. 

Feeling Great After Baby's Arrival: How Chiropractic Care Can Benefit Postpartum Moms

First, congratulations on your new bundle of joy! Being a new mom can be both exciting and overwhelming, but it's important to remember to take care of yourself as well as your baby. Postpartum can bring a variety of physical changes and challenges, and chiropractic care can be an excellent way to address some of these issues. 

One thing that often goes unnoticed during the postpartum period is the toll that pregnancy and childbirth can take on a woman's body. Your spine and pelvis go through a tremendous amount of changes during pregnancy, and the process of childbirth can put even more stress on these areas.

This is where chiropractic care comes in. Chiropractors are trained to identify and correct restrictions in the spine and joints, which can alleviate pain, improve mobility, and promote overall wellness. By receiving regular chiropractic adjustments, new moms can experience a variety of benefits, such as:

• Relief from back and neck pain: The weight gain and changes in posture during pregnancy can cause a lot of strain on the back and neck, which can lead to pain and discomfort. Chiropractic adjustments can help realign the spine, reduce inflammation, and alleviate pain.

• Improved breastfeeding: Breastfeeding can be challenging, especially if you're experiencing pain or discomfort in your neck, back, or shoulders. Chiropractic care can help alleviate these issues, making it easier for you to breastfeed comfortably.

• Faster healing: Childbirth is a major event that can take a toll on your body. Chiropractic adjustments can help speed up the healing process by improving circulation and reducing inflammation.

• Better sleep: As a new mom, getting enough sleep is crucial. Chiropractic care can help reduce pain and tension in the body, making it easier for you to fall asleep and stay asleep.

• Improved mood: Postpartum depression is a real concern for many new moms. Chiropractic care can help promote the release of endorphins, which can improve your mood and overall sense of well-being.

It's important to note that chiropractic care is a safe and gentle form of healthcare that can be tailored to your specific needs. If you're experiencing pain or discomfort during the postpartum period, chiropractic care can be a game-changer for new moms during this time. By alleviating pain, promoting healing, and improving overall wellness, chiropractic care can help you navigate this incredible, but challenging, time with more ease and comfort.

In health, 

Dr. Shirley

Exercise & Breastfeeding

Mama you did it! Baby is here, this is the time for you to connect with your little one and your new self. It's time for healing, resting and new experiences. Are you breastfeeding? How’s everything going? Are you experiencing breastfeeding issues?  Working with a lactation consultant can make your breastfeeding journey a smoother and better one. 

When to start exercising? 

After the first few months, it is very common to play with the idea of returning to your exercise routine but not sure if you feel ready? Other questions might keep circling your mind, such as will my milk supply suffer if I exercise? Am I making things worse if I don’t do enough exercises? Can I start running? When should I start?

First of all, start when you feel ready!  That being 6 weeks postpartum or 3 months, take your time and listen to your body and your needs. Be comfortable, do not compare your recovery to others as every journey is different. 

Second of all, studies have shown that moderate exercises do not affect milk supply. Most mothers feel better when they get some movement and exercises, bringing more benefits for them and their baby. 

Here are a few tips for you to start: 

• Start slowly and gradually. Simple exercises such as diaphragmatic breathing can be your first movement.  

• Keep hydrated. 

• Go for walks with your baby. 

• Feed your little one or pump before starting the workout to decrease breast discomfort. Also, using a supportive bra can be helpful. 

• Look for postnatal exercise classes near your area. 

• Keep an eye on how you feel after workouts. This can be your guide if you are doing too much so soon. 

• Don’t forget to talk to your healthcare provider before starting any exercise routine. 

If you are experiencing leaking, pelvis pain, lower back pain/discomfort while exercising, our team of chiropractors, pelvic floor PT and massage therapists can help you! Talk to us, we might be able to help! 

Xoxo, 

Dr. Shirley

Breastfeeding Through Toddlerhood: A Mama's Reflection

For me, breastfeeding has created a special bond between me and my son and has been an important part of my motherhood. I have been blessed to be able to continue my breastfeeding journey with my little boy who is now over 3 years old. I understand and recognize that breastfeeding may not be the right fit for every family. There are many stresses and challenges that come with breastfeeding and each mother needs to make the choice that is best for her and her family. My heart goes out to all those who have struggled with breastfeeding.

Has it always been easy for us? Definitely not!! Did I think we would still be nursing at this point? Honestly, no, but am happy to still be able to support and comfort him this way.. I had no specific goals or plans beyond a year (after we had success for 6 months). Each mom and baby have different needs and challenges, but for us, this was a realistic goal. Nursing for us has certainly changed and evolved over time.

In the beginning, his tongue tie presented us with some small challenges which improved with laser frenectomy correction and chiropractic care. As he grew and developed, I saw how nursing helped him thrive. Being able to snuggle close with my little guy and nurture him has been so special. From providing nourishment in the early months to easing pains from boo-boos (big and small…and there have been many bumps and bruises along the way) to being his safe place and calming him when upset, knowing I was there to provide comfort and relief has been the most incredible, rewarding experience.

My son has always loved his “milky”—there were days he would nurse over 15 times a day! Some nursing sessions would last well over an hour, especially in the infant stage or before naps. Nursing on demand has worked for us, and I feel it has been my best way to support his needs as he grew. As he grew and was no longer in the newborn stage, feedings decreased and became easier.

After starting solids, he continued to love nursing and would still nurse several times a day. In 2020 when COVID hit, I was thankful I was able to continue sharing the benefits of the immune support from breastmilk. My body did not respond well to pumping and I often struggled to pump enough for more than a day or two supply. Unfortunately, due to COVID, I was laid off from the clinic where I was working. I was saddened to not be able to care for patients, but was relieved when I did not have to pump. Thinking back, I am not sure if we would still be in this breastfeeding journey if I had not been able to stay at home with him in 2020. He continued to nurse several times a day, especially before and after sleeping or for comfort.

The hardest period for us was during teething, which of course comes with its own challenges. At times it was so uncomfortable and even painful! As his latch changed and teeth became a factor, I definitely felt it. I even suffered from pretty severe clogged ducts which thankfully did not result in mastitis, thanks to the help and support from my lactation consultant and friend, Betsy. Thankfully, the times of discomfort didn’t last more than a few weeks and he figured out how to nurse without hurting his mama. I’m grateful that breastfeeding has been helpful for soothing him during these times and providing nutrients to support his growth.

Like most toddlers, my son is an active little guy and has had his share of bumps, bruises, and falls…including 2 trips to the ER and a broken bone. Being able to comfort him through nursing and support his healing has been such a beautiful experience. I am thankful to be able to help him in this way.

Nursing beyond the infant stage is not common in the US. I have also encountered differing opinions from people around me, but my focus is my son and our bond. Many are surprised to learn that it is very common for children to nurse until the age of 4 or 5 in many other countries (the world average is 4 years of age!). The World Health Organization (WHO) recommends breastfeeding through the age of 2. The American Academy of Pediatrics (AAP) previously had recommended 6 months, but now has modified their recommendations to match the WHO to encourage and support nursing through age 2. Of course, this may not fit all families, however, I’m happy to see a shift in our communities to support women and their children. Each child and mother have different needs. Children will wean when the time is right for them.

I have learned so much about motherhood, my son, and myself through our breastfeeding journey. Our bond is so strong and so close, which I know has been enriched from our special time together. Some of the most important lessons have been about patience, especially for myself. I find that I am a lot more flexible and relaxed about life, as each feeding can be so different and his needs ever changing. Have there been times I’ve felt overwhelmed? For sure! While I so enjoy being able to nurse my son, there are times when I may have felt frustrated or being pulled to do something else. Nothing is as sweet as nursing my sweet babe to sleep and knowing he feels safe and secure laying on me. This often has resulted in hours of me sitting, nursing, or rocking my little guy. I have found myself thinking, “I should get up and be productive (with household chores or personal tasks),” or sometimes feeling overwhelmed that he needed me so much…but then I pause and remember: THIS is important! Nothing is more important than me being here for my child and this moment right now. 

I am so blessed to have the support of family and friends, especially my husband, during this journey along with so many wonderful colleagues, including lactation consultants. Without their help, breastfeeding would have not been as successful as it has been, nor would I have had this experience to be able to share with other mothers.

So what now? Only time will tell how long he will want to nurse. He is slowly weaning himself and becoming more independent. Some days I think this may be the day when instead of asking for his “mama milky” the moment he wakes up, he instead, rolls over, climbs out of bed, and starts chasing the cat and continues non-stop the rest of the day. But come bed time, he’s asking for his mama and his “milky.” I have been blessed to be able to still give him his “milky.” My heart is so full with love and pride that I’ve been able to support my little one both physically and emotionally through nursing these past few years. I know there will be a day when he doesn’t want or need his mama the way he does now. Until then, I’ll soak up the sweet moments we have and I will always treasure our special time together.

Postpartum Healing

Mama, your body has done one of the most remarkable things it could ever do - grow another human being! After waiting for 9 months, you are excited to be home with your baby and focus on them for the next few months. But don’t forget that you also need care.  

Your labor and delivery might have been smooth and easy, or long and hard. You experience a vaginal birth or had to undergo a cesarean. You labor for only hours or a few days. No matter what your birth experience looked like, your body has gone through some trauma and it needs to heal and recover. 

The fourth trimester is a very crucial period for a mothers' recovery. During the postpartum period your body will experience numerous changes starting from healing after giving birth to experience constant hormonal swings. Healing can take weeks to months, and that's okay. 

Remember, recovery can look different for each mama. It can be longer than expected, but that’s ok. It is your journey and only yours!

Essentials

Here is a list of a few essential things you’ll want to start buying during your pregnancy to make your postpartum recovery as easy and smooth as possible. 

• Maxi pads. 

• Ice packs. 

• Witch hazel pads. 

• Peri or squirt bottle. 

• Nursing bras. 

• Cotton underwear. 

• Nursing pads. 

• Stool softener. 

• Heating pad. 

• Sitz bath. 

Treatment/Care

In most cases, it takes up to a year to fully recover from childbirth. Acupuncture, chiropractic care and pelvic floor physical therapy can help speed the healing process and increase a healthy postnatal recovery. 

• It is ok to ask for help when needed. If you have the support, don’t be afraid to use it. 

• Make an appointment with a pelvic floor PT if you are experiencing pelvic pain, leakage, abdominal pain. 

• Go to birth circles in your area. Talking to other moms can be therapeutic. 

• Talk to your chiropractor about your physical discomfort. We can help and guide you to start your postpartum recovery. 

• If having breastfeeding issues, talk to a lactation consultant. 

• Get a massage when possible. You deserve it!

• Talk to a therapist specialized in postpartum. 

Quality time with your newborn is an important part of the journey, but don’t forget that your body needs healing as well. If you are experiencing discomfort after birth, let us know, we can help!

Mamas, do not hesitate to reach out! 

In health, 

Dr. Shirley

5 Tips to Prepare for Postpartum

There is so much emphasis on nurseries and “must haves” for baby, but what about for you, mama?  Giving birth is an incredible event and postpartum is no joke.  I am currently 39 weeks pregnant with my third baby, preparing for another postpartum experience.  With each baby, I have learned more about my needs and the needs of my family during this sacred time.  For this baby, we have bought very few things and while we have everything we need, we didn’t even bring out everything from storage.  We have spent much more time preparing for postpartum.  Here are 5 things I am preparing for this postpartum period:

Prepare to Rest

Are you familiar with the term “lying-in” period?  The lying-in period is a time for you to rest and bond with your baby after birth.  I have seen a few different suggestions for this:

·      5-5-5 Plan: 5 days in the bed, 5 days on the bed, 5 days around the bed.

This means: 5 days totally in the bed, meaning you should only be doing activities that can be done from your bed (feeding your baby, reading, napping, sleeping, watching tv, LOTS of skin to skin, etc.).  5 days on the bed, meaning majority of your time should be in the bed, but you can start moving around more.  The suggestions I have seen are 30 minutes up for every 2 hours in bed.  5 days around the bed, meaning no big outings!  Try to stay close to home, close to your bed, resting!

Sadly, our culture in America does not set us up for this and I did not honor the lying in period as I wish I would have after the birth of my older two children.  With this baby, I do plan to give the 5-5-5 Plan a try.  It is going to take lots of help and preparation, which is where the rest of my list stems from J  

·      1 Month or 40 Days (6 Weeks) of lying-in:

1 month (or 40 days/6 weeks) of staying in or close to the home resting as much as you can while feeding your baby, napping, sleeping, and lots of skin to skin!

Prepare to Heal

Whether you had a vaginal birth or a cesarean birth, please give yourself time and space to heal. 

·      After birth, the space between your anus and vagina (the perineum) will be sore and can typically take 3-6 weeks to heal.  Some people experience tearing of various degrees and will also be healing from tears.  Try using a perineal bottle (plastic bottle) with warm water and patting the area dry instead of wiping.  There are special ice packs (either purchased on your own, from the hospital, or in your homebirth kit) for the perineum or you can make your own “padsicle” using witch hazel, aloe vera, and herbs.  (Google “padsicle” and a ton of recipes will come up!).  Herbal sitz baths can also be lovely and those can also be used to create your own padsicle as well!  Earth Mama has an organic clean sitz bath that can be found online and in many stores!  I was gifted Earth Mama sitz bath and I have some homemade padsicles in my freezer ready to use in the coming weeks!

·      If you had a cesarean, your cesarean scar will be most sore the first few days after birth, but the soreness can last for a few weeks.  Be sure to follow your providers recommendations on caring for the incision and signs of infection to look out for.  Tips that no one told me after my cesarean birth are to hold the incision gently with my hand when going from sitting to standing, rolling in bed, coughing, sneezing, etc.  This helped tremendously with pain once I found it!   Once the scar is healed (typically around 6 weeks postpartum).   You can begin doing some cesarean scar mobilization.  Check out my cesarean scar mobilization video here. 

·      General aches and pains postpartum are common and can last anywhere from a few days to a few weeks.  Contact your care provider if you have any concerns about aches and pains you are feeling! 

o   Aches and pains in neck, back, or other joints:  if you can’t get to your chiropractor or they can’t get to you, you can try the following things:

§  Heating pad (or ice) on the affected area- whichever feels best!

§  Improve your posture when holding baby, breastfeeding/chestfeeding, and sleeping

o   Uterine pains aka “afterpains”: the uterus grows so much during pregnancy and contracts and relaxes postpartum in order to go back to its normal size.  Afterpains may feel like period cramps or may be stronger like labor contractions.  If you have given birth before, it is likely that your afterpains will be stronger.  Nipple stimulation (breastfeeding/chestfeeding and pumping) causes uterine contractions so you may notice an increase in afterpains when feeding your baby or pumping.  A heating pad may help relieve the discomfort from afterpains. 

·      There are a lot of changes that can happen to the breasts postpartum.  If you are breastfeeding, you should not be experiencing any pain with breastfeeding.  If you are, please please please reach out to a lactation consultant!  Engorged breasts can be common during the early postpartum period and be quite painful!  Engorged breasts tend to feel hard and the skin may also be warm.  Try feeding your baby or hand expressing some breastmilk.  You may find comfort in using a warm compress along your shoulder/above your breasts or below your breasts before expressing milk.  Breastfeeding is all about supply and demand so it can be a little dance between relieving engorgement and stimulating more milk production.  The more milk you express, the more milk your body will make.  Avoid wearing a tight bra if you are experiencing engorgement.  If you do not plan to breastfeed or discontinue breastfeeding, you may also experience engorgement.  It will resolve in a few days, however you still would want to avoid clogged ducts (that could potentially turn into mastitis) so I also would suggest reaching out to a lactation consultant.  Overtime, your body will stop making milk if you don’t breastfeed or pump. 

·      Constipation is common postpartum.  There are various factors that play a role in this: weak abdominal muscles, pain medications that you may be on, dehydration, and nerves (it is common to be afraid to poop postpartum!).  Try eating nutrient high-fiber dense foods and drinking lots of water.  It’s not a bad idea to keep a stool softener around, too.  If you are breastfeeding, be sure that what you are taking is safe for breastfeeding!

Prepare to Nourish Yourself

This is one thing that my husband and I really did right before the births of our first two babies.

·      Meal trains are a great way to organize home-cooked meals delivered to your door by loved ones.  They can be created on Facebook pages, emails, or even by the Meal Train website!  You can set one up for yourself or have a friend take the lead.  Be sure to tell your loved ones if you have any food sensitivities or allergies. 

o   Note:  this option may not be the best if you or your family members have food sensitivities, unless your loved ones are versed in cooking to accommodate those.

·      Crock pot meals.  Have you seen New Leaf Wellness?  This takes meal prepping to a whole other level.   This blogger has a meal plans that provide a grocery list, recipes, and labels for freezer Crock Pot meals.  All of the ingredients go into a labeled freezer zip-lock bag and frozen until used.  Pick out a meal the night before, let it thaw, and put it into your Crock Pot to have a nice hot meal in 6-8 hours.  For me personally, this was the best thing I did to plan for postpartum.

o   Note:  this will save you time and money in the long run, but requires a lot of time to prepare.

·      Freeze meals, soups, and stews ahead of time.  During the last couple of months leading up to your guess date, make a little extra of what you are cooking every once and a while and freeze half.  Chili’s, soups, stews, and bone broth are great to have on hand.  You can also do this with homemade breads (banana bread), egg casseroles, pot roasts, etc.  Look into proper preparation to freeze each of these and be sure to label everything with the freeze date.   

o   Note:  this option is great for those who meal plan!

·      Stock up on favorites.  If there are household favorites (think almond butter, Rx bars, coconut oil), grab some extra at the store leading up to your guess date so that you don’t run out in the first month or two postpartum.  Think about what quick snacks you would like to have on hand, especially if you are planning to breastfeed. 

Preparing for this postpartum period, we did a mix of our favorite Crock Pot meals from New Leaf Wellness and freezing meals ahead of time!  My goal was to have 30 meals + muffins and pancakes for quick breakfasts in the freezer before baby came.  I haven’t done a count lately, but we will see what we have before he or she does arrive :)

Prepare to Say “Yes” to Help

Things I am planning to say “no” to during my lying-in period?  Laundry, housework, and cooking meals.  We will have anywhere between 15-30 meals in our freezer that my husband can pop into the crock pot or into the oven to ensure our family has nutritious meals to enjoy. 

I am planning on letting friends and family come over and play with my “big kids” and help out with household chores. 

Prepare Your Postpartum Team

Remember how I said America does not set us up for a lying in period postpartum?  Depending on how your labor and birth went, how your baby is doing, and how breastfeeding/chestfeeding is going, you may need to leave the house for appointments or finding yourself looking for referrals.  I suggest building your referral list during pregnancy.  Some people to consider having on your postpartum team (outside of your midwife/OB and pediatrician):

·      Chiropractor

·      Pelvic Health Physical Therapist

·      Lactation Consultant

·      Pediatric Dentist (in case of tongue/lip tie)

·      Craniosacral Therapist

·      Postpartum Doula

·      Mental Health Therapist

Wouldn’t it be amazing if there were providers that came to your home?  Fortunately, in Cleveland, there are a few pediatricians, chiropractors, and lactation consultants that will come to your home during the immediate postpartum period. 

Here are a few:

·      Primrose Newborn Care:  Dr. Madden is a neonatologist that does newborn well-baby medical home visits

·      MamaBird Hendry: Madison is a breastfeeding educator offering in home breastfeeding support! 

·      Cleveland Chiropractic and Integrative Health Center: yepp!  Our office provides in-home care for mamas and babies after birth! 

How are you preparing for postpartum? 

Xoxo,

Dr. Candace

Questions on preparing for postpartum?  When Dr. Candace returns from leave, she will be offering custom consults on prenatal support, labor support, and postpartum preparation.  Send her an email to get on her waitlist.

Tummy Time: An Important Activity for Baby’s Functional Development

Tummy time has become a popular phrase and well-known activity in the parenting world. So, what is tummy time? Tummy time simply involves laying your baby on their tummy while they are awake. This exercise promotes their optimal strength and healthy development.

We are born with primitive reflexes which help us to grow and develop optimally. These primitive reflexes develop in utero and aid in the birth process. After birth, these reflexes allow for muscle flexion motions by the nervous system and allow for basic, fundamental movement. Examples include palmar and plantar grasp, rooting, suckling, startle reflex, and other spinal cord reflexes.

As baby grows and hits developmental milestones, primitive reflexes naturally become inhibited within the first few months to one year after birth. During an examination, a pediatric chiropractor or pediatrician test these reflexes and monitor your baby’s growth and development. Presence or absence of reflexes at certain stages of growth may indicate functional issues.

Tummy time is important because it helps baby develop extensor muscles and postural muscles, which helps with natural inhibition of primitive reflexes. Babies who do not spend enough time on their tummies will often skip (or hit milestones too soon) or delay steps in hitting growth and functional milestones involved in brain and motor development. These delays or skipped milestones can lead to poor coordination, muscle imbalances as a child and adult, delayed language development, and even abnormal immune response. Brain imbalances can also result in abnormal development of sensory processing due to a delay in the expansion of higher brain centers. By activating certain movements with infants and children, you can help their nervous systems develop for optimal health and function. Tummy time is one of the most natural and beneficial exercise to encourage baby’s proper growth.

A healthy, functioning spine and nervous system means a healthy brain and body. When a baby is born, their spine is in a c-shape due to the fetal position in the womb. As a child achieves developmental milestones through tummy time, rolling, crawling, standing and eventually being upright and walking, their spine develops natural, healthy curves. The first curve to develop through functional growth and movement the cervical curve in their neck. The neck is a delicate and very important region of the spine because it primarily supports the head, controls nerve and blood flow to and from the brain, and is important for balance/center of gravity. Also, the brainstem can be hindered or experience abnormal pressure if the neck is not functioning properly or has been injured in the birth process. An absent or abnormal cervical curve can lead to interference in the communication between the brain and the body, as well as predisposes a person to decreased range of motion, headaches or other pain, premature spinal degeneration, and pain in their head/neck/spine as an adult. Proper functioning of the spine and nervous system helps prevent joint dysfunction and other issues as baby grows and into adulthood. Tummy time is one of the first natural exercises performed by an infant that helps to develop a natural and healthy neck curvature. 

When can you start tummy time for your baby? Once a newborn’s belly button has healed from the umbilical connection and the stump falls off, you can introduce the tummy time position. Between one and two months, it is normal to observe your baby hold their head up and comfortably raise their head approximately 45 degrees while on their tummy. You will also see them turn their head and eyes to sound and follow objects, as well as recognize faces and smile spontaneously. 

It is best to attempt tummy time when your baby is well rested and fed, to avoid irritability and fussiness. Also, give them time to digest their milk, approximately 30-45 minutes post feeding, to avoid excessive spit up. We recommend starting slow, with 1 – 2 minute intervals throughout the day, and increase gradually based on your baby’s comfort, happiness, and ease. 

To get the most out of your baby’s tummy time, be creative! Try different positions and activities to make it fun and optimize their experience. Always supervise your baby, to ensure their safety. Babies love interacting with mirrors, so place a small safety mirror in front of them and watch as they discover themselves. You can also place fun toys or play mats in front of them to stimulate their curiosity and make tummy time engaging. For babies who struggle or are fussy during tummy time, try placing your baby on their tummy with a rolled-up towel, nursing pillow, or tummy time pillow under their arms/chest, so they have more support and a better view of the world. Laying your baby on your chest is another good method; infants love being held (especially skin to skin) and looking at your face. This also helps them develop their social-vagal nerve. You can also hold your baby across your thighs face down while you massage their back, this can double as a soothing activity before nap time. 

Laying your baby on an exercise/stability ball (holding them for support) is another great variation; the movement of the ball helps stimulates the brain to further enhance their development and challenges balance. Holding your baby and/or baby-wearing is another variation of tummy-time that can help them strengthen their spine and develop functional curves.

If your baby does not seem to enjoy tummy time, gets fussy, or they seem uncomfortable, it could indicate that they have stress or restrictions in their spine and interference in their nervous system. This is common from the birth process and/or other life events. A trained pediatric chiropractor can assess for and address this concern with gentle care. Pediatric chiropractic care is beneficial for optimal growth in babies as it may help with any developmental delay that may be present by changing the tone of the nervous system to the relaxed parasympathetic state – which allows for growth and healing. Gentle, specific adjustments performed by a trained pediatric chiropractor, ensure that a child’s spine and nervous system are able to function and communicate without interference.

At Cleveland Chiropractic and Integrative Health Center, we love caring for babies from birth through every stage of development to ensure they grow optimally and function their best.

Motherhood and Mental Health

It is common for many women to feel sad, overwhelmed, anxious and stressed throughout their pregnancy and even after the baby is born. Pregnancy and a new baby can bring out so many emotions. Depression and anxiety that happen during pregnancy or during the first year of a baby being born are considered medical conditions. Wait, what? Yes! This is a real thing!

For the past few years, mental health awareness has been growing. Even celebrities and athletes are advocating for mental health and how to help. So this is why I wanted to take some time to address mental health and motherhood.

Being a mom is not an easy task. Even harder if you don’t have a support system that can help you navigate through these times.

How common are anxiety and depression during prenatal and postpartum period?

Researchers believe that depression is one of the most common problems women experience during and after pregnancy. According to a national survey, “ About 1 in 8 women experiences postpartum depression after having a baby.” You may feel like you are the only person in the world  who is having these thoughts or feelings but know that YOU ARE NOT ALONE! Depression and anxiety during or after pregnancy can happen to anyone.

Are there treatments for depression and anxiety?

Yes! There are treatments such as counseling or “talk therapy” that can help you feel better, reduce your symptoms and even make them go away completely. There are options available out there. You can always find the treatment that works best for you. 

What else can I do besides therapy?

Some mothers say that sometimes talking to other parents that are going through similar situations helps them to feel better and makes them feel like they are not alone. Other activities you might try are:

• Be with others

• Connect with other moms

• Join a prenatal yoga class or baby and me class

• Make time for yourself

• Do things you enjoy

• Be realistic with your expectations (mama, you don’t have to be perfect. Know that you are doing great!)

• Ask for help at home

There are many ways out there available for you that might help through the tough times. Early detection is important for you, your baby, and the rest of your family. Don’t be afraid to ask for help. You are only human!

We need to fight and overcome that big stigma about mental health being something to hide from. There is a growing number of people experiencing a decay in their mental health and society is becoming more aware of finding ways to respond to our needs. But we still need to keep advocating for ourselves and find something that makes us feel happier and better.

Mama, know you are not alone! If you need help, talk to us! Our office has an extensive list of resources that we can share with you!

With love,

Dr. Shirley

When to See a Chiropractor Postpartum

A common question our pregnant patients ask is “when can I or when should I come in after baby is born for my postpartum check-up.” The simple answer is: when you are ready. While getting checked soon after giving birth is recommended, that may be a different time for each woman. Some may want to get checked on their way home from the hospital. Others may need to rest and heal for a few days or weeks. Some choose to do a lying-in period at home for several days or weeks. Typically, our patients know when they are ready to be checked (whether sooner or later); this is also something your chiropractor can discuss with you. You can also contact your chiropractor after baby is born to go over any concerns and determine when would be best for your postpartum check.

So why would mom need to be checked after giving birth? Don’t all the issues from pregnancy go away after baby is born? Short answer: no! Here are some common reasons to be checked postpartum:

1.      Sacrum/pelvis may shift during labor: giving birth is not easy! It is a whole-body effort. Whether a woman has a vaginal birth or a cesarean, her pelvis and sacrum experience stress and can shift. Especially during vaginal births, position and stress can strain muscles and ligaments of the low back and pelvis region. Joint restriction and discomfort postpartum is common and adjustments may help improve position and movement and reduce pain and tension. Long or difficult labor can even rotate or dislocate the coccyx/sacrum (tailbone).

2.      Neck/back pain: Some women may have experienced neck and back pain during pregnancy; often this persists postpartum. Some women who may not have had pain or tension during pregnancy may develop issued postpartum from labor/birth or from the changes of caring for their new little one. Nursing and feedings may strain neck and back muscles. Sleep is disturbed and may cause aches and pains.

3.      Pelvic floor check: Every woman postpartum should have their pelvic floor assessed. Your chiropractor can help identify issues or imbalances and recommend/referral pelvic floor physical therapy at the appropriate time (and it may be sooner than 6 weeks postpartum!)

4.      Diastasis assessment: EVERY woman (yes, every) will develop diastasis recti (separation of the front abdominal muscles (aka rectus abdominis)). This slowly heals in the weeks following giving birth. Various factors including breastfeeding, previous injury or weaknesses (especially in the core), pelvic floor dysfunction, back pain, and scoliosis can affect the severity and timeline of healing. Your chiropractor can assess the degree of the separation, begin care for the back, pelvis, and supporting soft tissue, and recommend safe, healing movements/exercises at the appropriate time. Pelvic floor physical therapy is also essential to help heal diastasis recti. Your chiropractor can refer you to a pelvic floor PT as part of your postpartum care.

5.      Nursing support: While breastfeeding is normal and natural, it is not easy! Many women and their babies struggle at first (and some have issues that develop months later). Chiropractic care helps with alignment and optimal function of the nervous system which may help with posture/comfort while nursing and appropriate hormone regulation for milk production. Your chiropractor can also help identify tongue and lip ties and make appropriate referrals/recommendations for treatment and support which can help baby and you reach your breastfeeding goals.

6.      Nutritional support: Postpartum nutrition is very important, especially for nursing moms. During pregnancy, essential nutrients may have been depleted to support baby’s growth. Postpartum is a time for healing. Your chiropractor can provide information about optimal nutrition and help identify nutritional deficiencies. Certain foods, herbs, or supplements may be beneficial to help with specific needs for healing as well. Your chiropractor can make recommendations and support your healing.

7.      Soft tissue care and support: During pregnancy soft tissue changes and stretches. It undergoes even more stress and change during labor. Following up with a chiropractor postpartum may help reduce soft tissue tension and help with the healing process. Your chiropractor can also identify weaknesses and imbalances in your neck, back, core and other parts of your body and provide recommendations for healing (and when to safely start certain movements or exercise).

Being a mom can be amazing yet challenging. Your body goes through so many changes and has different needs, especially postpartum. Be sure to take time for yourself and take care of yourself. At Cleveland Chiropractic, we are here to support you throughout your motherhood journey. We understand that every mom is postpartum, albeit at different stages or phases of healing and progress. Remember: healing takes time. Be patient and give yourself grace. You are doing a great job, mama! Remember, we are here for you when you need us.

In health,

Dr. Abbey

(216) 952-3830

http://clechiropractic.com

Postpartum Journey

We all read and see in the movies that the postpartum period is a beautiful time for the mother to bond with their child, heal and rest. And it is completely true! But in reality, it can be extremely overwhelming. Expectant mamas spend so much time during their prenatal period preparing for birth, but some of them don’t have any idea how to prepare for their postpartum.

It is difficult to know what you will experience during those first few weeks, but planning as much as possible can be helpful. It can make a huge difference in your mood, stress levels and relationships during the first few weeks with a newborn. It might also help you with reducing chances of postpartum depression or other mood disorders. 

These are a few tips on how to plan for a positive postpartum experience and can be helpful for you: 

• Write down a plan. It can be something as simple as a to do list to a more comprehensive plan. The idea is to discuss with the people in your life. 

• Prioritize your needs!!!

• Set boundaries with your family and friends. They will understand!

• Ask for help. You don’t have to do this alone and there is nothing to be embarrassed about asking for help. 

• Try to target one task at a time. Mama, it is not that you can’t do it but know that you don’t have to do everything at the same time. Give yourself space.

• Hire a postpartum doula. If you don’t have family/friends nearby, a doula could help you with your transition to motherhood. 

Don’t forget to have at hand some of these supplies that will help you during those first few weeks: maternity pads, ice packs for soreness, large breathable underwear, nipple shield, food!

The Physical, Emotional and Mental Struggle 

Did you know postpartum symptoms can linger for years if left untreated? The reality is that evidence suggests many women experiencing postpartum symptoms such as pelvic floor dysfunction, physical pain/discomfort and postpartum depression/anxiety may go undiagnosed for months! Yes, months!

Ongoing care after the 6 weeks postpartum mark is extremely important. Postpartum health issues can surface after your first postpartum visit! You will experience physical and emotional highs and lows, trying to find balance during your new time as a mom. It is important for you to recognize when personal and professional help is needed. 

Here are some of important symptoms to be attentive at during your transition:

• Urinary leakage (sneezing, coughing, jumping, walking)

• Constant pelvic pain/back pain

• Constipation/Diarrhea

• Hormonal shifts

• Sore breast/nipples 

• Fatigue

• Anxiety

• Depression

• Or any other symptoms that do not feel right to you!

At times it might be difficult for moms to prioritize their care while  taking care of a newborn and adjusting to motherhood. Don’t forget it takes a village and it’s ok if you can’t do it all by yourself! 

Important Resources

It is important to have at hand useful information about healthcare providers that could help you make your transition to motherhood one smoother and positive! Here are a few useful tips and resources that we think you could benefit from: 

• It is ok to ask for help when needed. If you have the support, don’t be afraid to use it. 

• Make an appointment with a pelvic floor PT if you are experiencing pelvic pain, leakage, abdominal pain. 

• Go to birth circles in your area. Talking to other moms can be therapeutic. 

• Talk to your chiropractor about your physical discomfort. We can help and guide you to start your postpartum recovery. 

• If having breastfeeding issues, talk to a lactation consultant. 

• Get a massage when possible. You deserve it!

• Talk to a therapist specialized in postpartum. 

Remember, recovery can look different for each mama. It can be longer than expected, but that’s ok. It is your journey and only yours! Quality time with your newborn is an important part of the journey, but don’t forget that your mind and body needs healing as well!

Dr. Abbey's 2021 Gift Guide

The holidays are here! As you are making your list and checking it twice, you are likely to find gift wish-lists filled with high-tech electronics, commercialized products, processed/sugar-filled “treats.” over-the-top labels, or junk that may soon end up in the trash. Instead of rushing around and being overwhelmed with commercialism, consider a different approach. This year especially, people are encouraged to shop small, shop local, and give less “stuff.” Wanting some ideas for what to gift to your family and friends? Check out this list of unique, health-focused, alternative, and fun ideas!

No matter who are shopping for, food can be an appreciated gift to receive. Buy local goods or gift cards to support local small business restaurants. Here are a few businesses and other useful gift ideas:

·       Healthy eats: Check out 24 Karrot, Juice Labs, Beyond Juicery & Eatery

·       Locally owned restaurants! Be sure to support places you love to help them through the holidays; many offer bonus gift cards, too!

·       Coffee, Tea, or Juice Bars like Juice Labs, Beyond Juicery & Eatery, and Joe Max

·       Grocery stores: check out small markets, grocers, and farms near you to support small business!

For other thoughtful, useful food gifts consider:  

·       Local goods such as honey, bee pollen, maple syrup, grass-fed butter, or fresh baked goods

·       Quality olive oil and balsamic vinegar (Kasandrinos is great! They source directly from their family’s land in Greece)

·       Local meats or gift certificate to a local butcher

·       Quality spices: look for organic and fair-trade options

·       Also, be sure to check out Westside Market!

Looking to share the gift of health? Let us help! We offer gift cards which can be used for any of our services (including massages!). Contact our office at 216-952-3830 or email us to purchase. Also, check out wellness centers and health promoting businesses such as Holistic Halo Salt Spa and Osteostrong.

Wanting to give the gift of experience and fun? Gift certificates are a great way to support local businesses, parks, museums, and the arts and, also, give a meaningful gift. Here are ideas for gift cards that people will appreciate:

·       Check out local artisan shops and boutiques like Cleveland Craft Nook and Artful 21

·       Gift a membership to the zoo, museums, or activity park

·       Gift certificates for local activities/experiences: check out The Kiln Pottery Studio

Below are some ideas to help with everyone on your list:

Gifts for anyone:

·       Weighted blankets: check out Luna and Bearaby

·       Blue light blocking glasses (great idea for kids, too): check out DefenderShield, Night Swannies, and Gunnar Optiks

·       DefenderShield products: help reduce EMF radiation from electronic devices

·       Instapot (so many delicious and healthy recipes can be made quickly and easily with it)

·       Fairtrade, organic coffee or tea

·       Salt lamps: check out Holistic Halo Salt Spa

·       Essential Oils and a diffuser: (Plant Therapy, Young Living, and DoTerra offer quality essential oils)

·       Collagen peptides (we love Vital Proteins! We carry it in our office.)

·       Better for your feet/more functional footwear: Xero Shoes, Softstar shoes, Vivobarefoot, Lems, Be Lenka, Feel Grounds

·       Correct Toes toe spacers

Gift Ideas for Women:

In addition to some of the other ideas already listed, here are some ideas for the women and moms in your life:

·       Natural wax candles made with essential oils

·       Gift cards or memberships for yoga/pilates classes, fitness programs, or barre classes

·       Non-toxic nail polish: Zoya, Butter London, Poofy Organics, 100% Pure, Color Street nail strips

·       Better for you beauty: BeautyCounter, Poofy Organics, Crunchi,  100% Pure

·       Massages and spa sessions

Gift Ideas for Pregnancy or Postpartum:

·       Gift certificate for a doula!

·       “Coupons” to run errands, cook meals, or help around the house

·       Mama teas: Traditional Medicinals and Earth Mama Organics have some great blends

·       Belly butter and nipple butter: check out Earth Mama Organics, Honest Co, The Moms Co.

·       Prenatal or postpartum massage (we offer them at our clinic!)

·       Nursing pillow such as the Brestfriend or Boppy

·       Water bottle: check out cute custom ones on Etsy!

·       Belly Armor gear (helps protect against EMF radiation)

Gift Ideas for Men:

·       Gift certificate for physical activities such as rock climbing, martial arts, or fitness centers

·       Gift certificate for a massage (guys love massages, too!)

·       Healthier snacks such as Epic bars or Chomps

·       Custom or personalized gift such as watch, watch/ring holder, or pocket knife

·       Functional footwear like Zero shoes, Lems, Vivobarefoot; also consider toe socks!

·       Quality/non-toxic skin products such as beard oil, deodorant, soaps, and lotions (Check out Beautcounter’s and Maison Apothecare’s men’s line!)

Gift Ideas for Baby/Toddler:

·       Ana & Anais swaddles

·       Wooden toys or blocks (make sure they do not have lead paint!)

·       Wooden letter piggy bank

·       Personalized name puzzle

·       Honeysticks natural beeswax crayons

·       Books (check out ones about nature, animals, learning the world, and learning about emotions)

·       And be sure to check out Etsy or local boutiques for other great ideas!

Gift Ideas for Kids:

·       Membership to the zoo or a museum

·       Monthly activities kits for kids (such as Kiwi or Green Kids Crafts)

·       Activity membership: swim, dance, gymnastics, karate, art classes, music lessons, etc

·       Kid cooking set

·       Indoor garden set for kids

·       Books (check out ones about nature, health, and kindness)

·       Also, check Etsy or local boutiques for other great ideas!

Hope these ideas inspire you and help with your holiday gifting. Wishing you and your family a wonderful holiday season! May it be full of love, peace, and joy.

Solid Foods, When to Start and How Feeding Help’s Baby Talk

When a baby is about 6 months old or so, it is very common to start introducing solid foods. Every child will reach their milestones at their own pace. Are you wondering if your baby is ready to start solids? There are a few keys that can tell you if your baby is ready for solid foods: 

• Able to hold and keep their head up while sitting

• Showing interest in food people is eating in his surroundings

• Opens mouth when food is being approached

• Holds spoon and move food from spoon to mouth

Veggies and fruit purees are a great start! Introduce one food at a time to make sure the baby does not have any allergies or reaction to that food. Also, make sure your little one is calm and comfortable when introducing solids, meaning feed a small amount of milk before offering solids so the baby does not get frustrated while being hungry. Also, solids alone will not provide all the nutrients needed during developmental stages. 

Did you know that eating can help babies talk? 

According to Heidi Sloan, pediatric speech-language pathologist, “The mouth has a whole bunch of muscles! The most important, and the most obvious ones, to us are the muscles of the lips, tongue, and the muscles that control the jaw. So, for example, we use our lips to say, ‘ba, and pa, and mmm.’ Those are the same muscles that you use to clear food off of a spoon.”

Feeding can help with speaking abilities, as feeding and swallowing helps babies to build the muscles that are important and needed when talking.

If you are noticing your little one has issues chewing certain foods, they develop tension on their neck and/or jaw, maybe some restrictions on their neck, jaw and upper back might be present. 

Chiropractic adjustments for infants are gentle, specific and comfortable. It helps to restore mobility and decrease tension, improving your child's body function and nervous system. 

Your little one will have great benefits from chiropractic care. Schedule an appointment today! 

Dr. Shirley

216-952-3830

drdelgado@clechiropractic.com

Chiropractic Care + The Immune System

As the kids head back to school, fall sports are in full swing, and the weather starts to cool, we know summer is coming to an end. September is a great time to start boosting your immune system (if you haven’t already!). During the summer, we benefit from more days outside in the sun (hello Vitamin D!), fresh local fruits and vegetables, and, typically, more water intake. These are all wonderful for our bodies and help boost our immune system. But what can you do in the fall and winter when fresh local produce isn’t available and the weather changes? Of course, practicing good hygiene such as properly washing your hands and covering your mouth/nose when you cough or sneeze helps, but our bodies need more support! Fast-paced lifestyles of modern life typically bring more stress, less rest, more processed foods, and other unhealthy habits. These cause more stress on our bodies and immune systems so we require more support, especially during times of change and increased stress…such as the start of school, change of seasons, and even pregnancy! 

Thankfully, there are many effective ways you can support your body and boost your immune system…naturally! Rest and movement are essential to optimal health and function. Especially during times of stress, making adequate time for sleep and exercise are important. Also, don’t forget to get adjusted! Patients have reported being sick less and feel better overall through chiropractic care. Research has shown chiropractic adjustments have a positive effect on T- and B-lymphocytes, NK-cells, plasma beta-endorphins and antibody levels, and phagocytic activity, all of which are known to play important roles in the body’s immune response and function. Data has also showed that in as little as 20 minutes after an adjustment, immunoglobin G (IgG) significantly increases and by 2 hours immunoglobin M (IgM) significantly increases as well! Both IgG and IgM are very important antibodies: IgG is the most abundant type of antibody, protecting against bacterial and viral infections and IgM is the first antibody to be made by the body to fight a new infection. 

Looking for other ways to help boost your immune system? Vitamins and herbs have been researched and shown to benefit immune function. Important immune system boosting nutrients include Vitamins D, C, and E, Calcium Lactate, and Echinacea. Other natural ways to boost your immune system include taking elderberry syrup and/or propolis spray. Of course, before starting any new regiment or taking something new, consult your doctor (our chiropractors specialize in nutrition). Eating healthy is a vital part of a properly functioning immune system. Adding garlic, onions, turmeric, and even certain mushrooms to your cooking may help boost your immune system, too!

During this change of seasons (and as the holidays will be quickly approaching), make sure to allow time for yourself. Take things in moderation, incorporate self-care, and don’t forget about regular chiropractic adjustments to help keep your immune system healthy and strong!

-Dr. Abbey

Postpartum Care: Coping with Body Image

Postpartum is a period of adjustment and healing for the mother. During this time, you will bond with your baby but you may also experience body changes.  Body pain, urinary incontinence and/or muscle tension during your fourth trimester can be present. The cause? It could have been a strained muscles during delivery, pelvic floor muscle weakness, pregnancy hormones (loose ligaments), breastfeeding positions, holding/lifting baby and core muscles instability/weakness. 

After a few weeks, some of these issues may resolve. But what if you are still suffering from back pain for weeks (even months!) after giving birth? Experiencing urinary incontinence when exercising, laughing or running? Feeling constant body tension and anxiety? If you say yes to any of these questions,  know that you are not alone.

It is quite common to experience some of these symptoms after either vaginal or cesarean birth.  However, it does not mean that it is normal and that you have to deal with it because you just had a baby. Know that you do have options! 

The following treatments can help you make your postpartum journey more enjoyable:

• Chiropractic care - chiropractic adjustments restore joint mobility reducing restrictions in your spine and pelvis relieving any nerve pressure present. When your body is working  and moving properly, it can speed your recovery and healing.  This is a plus during the fourth trimester!

• Massage therapy - postpartum massages may help to relax your muscles, increase blood circulation and lower stress hormones, bringing stress relief. Massage can help during your emotional transition bringing relaxation to your life. 

• Acupuncture - acupuncture treatment can be beneficial with stress management, pain relief, promotion of healthy digestion and improved quality of sleep. 

• Pelvic floor PT  - Specialized PT can assess for any pelvic floor muscle tightness or weakness that can be causing your urinary incontinence and back pain. Pelvic PT will guide you in the right direction. 

Reach out if you are experiencing pain, discomfort or just looking for additional postpartum care information. Your body may need a little push to get back in balance. We can help! 

Cleveland Chiropractic & Integrative Health Center

(216) 952-3830

www.clechiropractic.com

Tips for Working out With a Baby/Toddler at Home

Me before kids: 5-6 workouts a week including a mix of CrossFit and running

Me after kids: uhhh, how is there time to workout???

We all know exercise is good for us and as mothers we need to make time for ourselves…and let our kids see us making healthy choices.  Are you as sick of seeing fitness coaches talk about this on social media as I am? 

Real talk.  Being a mom is hard.  Being a mom in 2021 (and 2020) is even harder.  It is so hard to entertain children, take care of a home, make meals for your family, work, and take care of yourself.  We cannot  do it all.  I repeat, we cannot do it all.  Believe me, I try to…and it doesn’t happen. 

It can also be super hard to see a mom rocking out a workout on Instagram when you don’t have clean pants to wear because you haven’t had time to do laundry.  I try to give myself friendly reminders that we all don’t have the same 24 hours in a day.  We all have different resources and different obligations each day.  Our support teams are completely different. 

So, if you’ve found this post and you’ve made it this far, you’re probably wondering… how the heck can you workout with a baby and/or toddler at home. 

Here are some things that have worked for me over the years as a mom of now 2 (3.5 and 1.5 year old boys…who don’t sleep ;) )

1)    Walk with your baby in a baby carrier.

I am a big fan of baby wearing.  I personally used the Moby Wrap and a ring sling when my babies were really little.  When they were able to hold their heads up, I started using a soft structured carrier, the Ergobaby 360.  I found all of them comfortable! 

2)    Stroller walks.

The motion of the stroller may soothe your baby and the fresh air is good for everyone!  Older kiddos may not want to be in the stroller too long.  They may want to take breaks to collect sticks, rocks, and bugs!  As they get older the stroller walks may take more patience.

3)    Wake up just a little earlier or workout during nap time.

This one was ALWAYS hard for me, but the more I let my expectations go, the easier it felt.  I recommend trying a short 12-20 minute workout- something that you can commit to consistently.  Consistency is key with this one!

4)    Workout with your baby/toddler.

THIS.  This is how I was able to consistently workout.  As I mentioned above, this one also took some letting go of expectations.  This is why I co-wrote my e-book “Baby/Toddler + Me Fitness”.  Some days I can get through the whole programmed workout and other days I am just doing the conditioning portion.  In the summer, we get outside and the boys play in the yard while I workout on the driveway.  Sometimes my oldest asks to workout with me.  Sometimes my youngest wants to be held while I am doing step ups and lunges.  My book is half off for the rest of the 2021!

Baby carriers can also be used for workouts!  Of course you may be limited in the intensity you are working out and need to be mindful of how comfortable your baby is, but my boys were big fans of air squats in the baby carrier!

I hope you find some of these suggestions helpful! 

In health,

Dr. C

Snag my Baby/Toddler + Me Fitness E-book here!