Finding Balance: Natural Ways to Manage Stress During Pregnancy

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

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

2.     Incorporate holistic bodywork:

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

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

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

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

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

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

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

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

In Health and Blessings,

Dr. Abbey

www.clechiropractic.com

216-952-3830

@clechiropractic

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

Staying Healthy and Active During Pregnancy

Congratulations…you’re pregnant!! So now what? There is so much focus early in pregnancy for finding healthcare provider, having early tests done, and starting to modify daily life as your body changes due to hormones and growing baby…but what about what to do to stay healthy and maybe even prevent some of the undesirable pregnancy symptoms. Here are a few things you can do to help support a healthy and functional pregnancy:

1. Focus on nutrient dense foods: Consuming more whole foods and high nutrient foods is not only good for you but also for growing baby. The vitamins and minerals in our foods serve as the building blocks for our bodies including essential hormones needed during pregnancy and for baby to grow optimally. What are some high nutrition foods to consider during pregnancy? Grass-fed meats (even organ meats!), local/free-range eggs, fish (salmon is a great option! Keep in mind to avoid high mercury fish), fresh fruits and vegetables (local and organic if possible), nuts and seeds, homemade soups/stews, grass-fed butter (if dairy is tolerated), and coconut oil are great options to incorporate into your diet. It can be challenging to get all the nutrients only from what eat/drink so supplementation may be helpful and is often recommended. Talk to a holistic healthcare provider (i.e. functional medicine provider, naturopath, chiropractor) to learn how to best support your body’s needs

2. Stay hydrated! Yes, drinking plenty of water is important, but making sure your body is absorbing and actually hydrating is essential. Typically, the recommended intake for water is half your body weight in ounces per day. During pregnancy, drinking at least 80 ounces per day is a common recommendation. Even for people who are consuming enough fluids may still feel thirsty or not hydrated. So what you can do? While drinking water is important and beneficial, there are other options for getting fluids to stay hydrated. Fresh fruits and vegetables are full of water and your body actually retains more water than just drinking water alone due to the digestive process which allows for more optimum fluid absorption. Other liquids such as herbal teas (be sure to check with your provider for which ones are best during pregnancy), bone broth, coconut water, and electrolyte drinks are great options for hydration. We love LMNT and Nooma as electrolyte supplements! Electrolytes contain mineral salts which are necessary for the body to properly absorb and retain fluid for hydration and optimally body function.

3. Keep moving! Movement is essential for health, especially during pregnancy. During different phases of pregnancy, movement can feel different and your body may have different needs. Typically, walking and stretching can be done throughout pregnancy. Prenatal yoga can be a wonderful way to incorporate movement, stretch, work on breathwork, reduce body tension, and even add some strengthening. Often during the first trimester, due to fatigue and all the hormone changes, movement and exercise can be challenging. Be patient with yourself and listen to your body. Incorporate movement/walking/stretching that feels right for your body. Stretching is important, but so is strengthening during pregnancy. Working on optimally breathing, core function, pelvic stability, along with general body strength can help keep the body healthy during pregnancy and help prepare for birth. Of course, consult with your healthcare provider before starting any new routines and/or if you are experiencing any pain or symptoms.

4. Manage stress: We all experience stress. Stress is often looked at as a negative part of life, but actually anything that causes our bodies to change or grow is considered “stress” or a stressor (yes, food and exercise can be considered “stress”). Stress, as we commonly think, is more running late, endless errands, traffic jams, overwhelming work loads, family issues, etc. Some of these stresses we can avoid, some we cannot. The important thing to keep in mind is that we cannot or should not avoid all “stress.” We don’t always have control of what we experience but we can do things to help manage our response, so we don’t feel stressed. This is especially important during pregnancy. Unnecessary stress, of course, can cause physiological responses including tension, headaches, and increased blood pressure (all not ideal during pregnancy), but can also affect hormones and the balance of our sympathetic/parasympathetic system (fight or flight/rest and digest). Some ways we can help reduce the stress or tension our body holds include breathwork (think slow deep breaths), walking, journaling, doing things we enjoy, and even talking to someone (working with a counselor or therapist may be beneficial, too!). Talk to your provider if you experience a lot of stress or are having issues/concerns about how your body handles stress.

5. Body work: Our last recommendation (but certainly not least!), consult a professional to help identify tension, imbalances, and dysfunction in your body. We recommend chiropractic, acupuncture, prenatal massage, and pelvic floor therapy during pregnancy…even if there isn’t pain or a “problem.” The body goes through so many change during pregnancy; working with one or a few of these providers can help identify issues/imbalances before they cause problems and recommend ways to maintain optimum function. In addition to identifying issues, body work can help release tension, improve nerve/blood/lymphatic flow, and allow for proper movement and changes (especially in the pelvic region!). Typically, you can seek care for body work at any stage during pregnancy. We are proud to offer chiropractic, acupuncture, prenatal massage, and pelvic floor therapy at our clinic and also collaborate with or recommend other providers in northeast Ohio to help best serve our patients and community. Pregnancy comes with so many changes and often challenges. Having some tools and tips to support your body and growing baby during pregnancy is important. As always, we are here to support you through all stages of pregnancy, including preconception and postpartum.

If you have questions or would like to schedule a consultation, please contact our office at 216-952-3830.

Preparing Your Pelvis for Birth

When it comes to pregnancy, there’s a lot of information and focus on mother’s health (for herself and baby), what to buy for the nursery/baby, and planning for baby…but what about how to prepare for birth itself? Did you know there are things you can do to help feel more comfortable during the 3rd trimester and help prep your body for labor? One of the best things you can do to prepare for labor is to help your pelvis get ready for birth. But you might be thinking: doesn’t this happen naturally? Yes and no. Birth and labor are natural, however, our modern lifestyles can interfere with normal movement and function of our body, especially the pelvis. Prolonged sitting, repetitive movements, muscle tension, joint restrictions, previous injuries, and even stress can interfere with how the pelvis moves and functions and may cause issues during pregnancy and labor. So what can you do? Here are a few tips to help you prepare your pelvis for birth:

1.      Stay active! Movement is essential for healthy pelvic function. Avoid sitting for prolonged periods. Incorporate more movement including walking, swimming, prenatal yoga, and exercising.

2.      Practice better sitting posture and habits: Most of us sit more than our pelvis was designed to sit. While jobs and driving may affect how much we sit, we can modify our sitting posture, making sure to sit up over our sit bones and keep good, aligned posture (think not rounding your back, slouching, or getting “text neck”. Be sure to get up at least once an hour to move and stretch. Try sitting on a balance ball or stability pad or kneeling chair.

3.      Stretch! Yoga and pelvic specific stretches are great ways to keep your pelvic joints and ligaments mobile. Try gentle hip and pelvic movements sitting on a balance ball. Deep squat stretches are very important, too (supported with a ball or small stool are great modifications especially later in pregnancy). Pigeon or modified pigeon stretches help to loosen the pelvic joints and stretch the pelvic floor.

4.      Strengthen! Strength of the muscles supporting the pelvis (including glutes) is important. Squats not only stretch tight tissue but also can strengthen stabilizing muscles for the pelvis. Shin box get-ups and glute hip hikes are great, too.

5.      Get adjusted! Prenatal chiropractic care helps to keep your pelvis moving and identify possible issues or imbalances that may affect pregnancy or labor. Restrictions of the pelvic region not only can cause pain and discomfort but can also affect optimal nerve flow to reproductive organs and lower extremities. Pelvic restrictions can pull on soft tissue and may affect baby’s position. Tension in the body along with nerve interferences may

6.      Get a massage! Massages help to loosen tight soft tissue and can reduce stress and tension in your body.  Not only does this provide relief to sore, tight, achy muscles, but also can loosen the pelvic area and help the body prepare for labor. Plus, it can help relieve stress which may help balance pregnancy hormones.

7.      Try perineal massage: Starting about 4-6 weeks before birth and performing perineal massage at least several times per week may help. This technique may help the soft tissue in that region to prepare for the stretching that occurs during labor which may reduce pain and prevent tearin or the need for an episiotomy. Check out https://hermanwallace.com/blog/perineal-massage-for-childbirth for more information.

8.      Check out Spinning Babies and The Miles Circuit: These resources have wonderful information and stretches to help reduce pelvic tension. They also have information that may help if baby is not in an optimal position for birth. Check out https://www.spinningbabies.com/ and http://www.milescircuit.com/the-circuit.html for more information.

Note: these are suggestions and do not replace specific professional advice. If you are experiencing any pain, issues, or complications during pregnancy, consult your healthcare provider.

Want more information? Be sure to check our Prepare Your Pelvis for Birth class next month on Friday December 2nd! It’s free and open to anyone preparing for birth (you don’t have to be a patient to attend). Contact the office to register.

We’re here to support you at any stage of pregnancy and postpartum. Wishing you all the best as you prepare to meet your new baby!

In health and blessings,

Dr. Abbey

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

Preparing Your Body for Labor and Birth

Your body is not only preparing for childbirth, but your mind is too! The third trimester might feel the longest and busiest. The idea of labor comes more to mind and it can be overwhelming, especially if it is your first baby. Thoughts about being tired, in pain, finding help or just simply being ready can wear you down. 

Mama, we got you! These ideas will help you to physically and mentally prepare for birth. Even if you check a few of the list, it will help to make you feel empowered and as ready as you can be. You got this! 

Take a Class

Childbirth Class: This is one of the most important things that you can do to prepare for the delivery of your baby. There are a variety of classes available,however  they mostly cover breathing, relaxation techniques, labor positions, pain relief options and more. You will also get knowledge about your body's anatomy and understand the process of body changes, Braxton Hicks, contractions and cervix dilation. During this time you can also connect with your partner and with other mamas out there. Ask questions, connect and learn. 

Breastfeeding Classes: If you are looking to breastfeed, taking breastfeeding classes during your prenatal period is extremely important. It will provide all the information about the basics of how lactation works, what's normal, and how to know your baby is getting enough. You will hear about the most common challenges so you know what to look out for. 

Hypnobirthing Classes: During labor, your body produces a hormone called oxytocin which is the hormone in charge to stimulate contractions and dilation of cervix. When stress hormones are present, such as adrenaline, it can slow labor. Hypnobirthing can help you manage stress hormones and reduce anxiety, which can lead to smoother and calmer birth. 

Self Care

Women’s bodies know what to do at the time of birth - the shape of pelvis, the strong muscles, the hormones and more work together to help bring the baby Earth side. However, during the physiological changes, your body can experience some discomfort and even pain at times. Regular chiropractic care, prenatal massages and pelvic floor PT can help restore movement in your body, making your prenatal period and even birth an easier and smoother one. 

Eat Properly

During pregnancy major cravings increase. Some of those cravings might not be as healthy as we would like them to be. Filling your body with healthy meals is another way to prepare for childbirth. 

Stay Active

Labor can be stressful to your body. Getting regular exercise during pregnancy can help your body to be strong and working properly. It can help decrease pains and aches as well. By creating a routine with your favorite activity such as swimming, walking, prenatal yoga, prenatal fitness classes or going for a run, improves your body strength and stamina. Try to at least do 30 minutes of exercise a day for 4-5 days a week. 

Write a Birth Plan

Labor and delivery can be very overwhelming for you. Your mind is focusing on giving birth to your child. For this reason, you should talk to your birth team and let them know what you would like to do during this time. Whether it is an unmedicated birth, holding the baby right after birth, delaying cord clamping, birthing positions and more. Let them hear your voice! 

Hire a Doula

Creating a support system is essential. Talk to family and friends to help you with house chores, such as cooking, walking the dog, doing the laundry and more. Extra help will never harm you!  If you don't have the help that you are looking for, consider hiring a doula for extra support during labor and postpartum. 

Rest

The months ahead of you will be busy, but wonderful! It is not selfish to make sure you are getting enough sleep during your second and third trimester. It can help with your mood, stress, anxiety and overall health.  Don’t feel guilty for taking naps here and there. Afterall, you are growing another human being!

Ask Questions! 

It is normal to worry and have too many questions. Don;t be afraid to speak up and ask your birth team, healthcare providers, the person who leads your birthing/breastfeeding classes and even your friends! NO question is a silly question. 

If you need support, know our team has a list of resources that can help you to be as ready as you can be for birth. Let us know how we can help!

Xoxo,

Dr. Shirley

Benefits of Swimming While Pregnant: Stay Cool and Comfortable!

Looking for a safe, gentle, effective way to stay active while pregnant and also help reduce pains and tension? Try swimming! Swimming is wonderful all year round, but even more-so in the summer to beat the heat and enjoy being outside. Swimming is a wonderful way to incorporate exercise in your day without aggravating your loosening joints and tight ligaments (reminder: a good goal for most during pregnancy is 30 minutes of exercise a day). In addition to all the fitness-related benefits swimming provides your body and your baby, it is also a great way to offer relief for your tired muscles and joints and may help with other pregnancy pains or symptoms and provide benefits including:

·        Relieving ankle and foot swelling. Submersing your limbs in water helps push fluids from your soft tissue back into your veins (where it goes to your kidneys and then out through your urine). It also can help boost your circulation, which prevents blood from pooling in the lower limbs.

·        Easing back pain: The buoyancy of being in the water takes the pressure off your baby bump and lower back, providing much-needed relief.

·        Improving blood circulation.

·        Can improve cardiovascular health and flexibility as it is a wonderful, low stress form of exercise

·        Reducing morning sickness and nausea: Many women report that the cool water provides welcome relief from nausea and vomiting of pregnancy.

·        Strengthening core abdominal muscles and may help prevents severe diastasis recti.

·        Keeping you cool: It’s challenging to stay cool in the summer, exercising or not, especially due to pregnancy hormones and when sweat glands are on overdrive — but a dip in a cool pool can help, especially when the temperatures soar outside.

·        May improve your labor and delivery experience: Swimming maintains muscle tone and increases your endurance — both of which you’ll be thankful for when it comes time for labor

While swimming is generally a very safe activity during pregnancy here are some tips to keep in mind:

·        Check for water safety. If not swimming in a pool, research the body of water you wish to swim in to prevent water-borne illness. While for the most, part a public beach/lake/river is perfectly fine, you may want to be more cautious with smaller bodies of water, especially those with history of issues or poor water circulation.

·        Swim carefully! Remember, your baby belly can throw off your center of gravity. Be extra cautious when walking on slippery surfaces, including the pool deck, concrete, rocks and in the locker room or clubhouse.

·        Step into the pool or carefully slide in. The impact of jumping or diving into water may be too intense for your loose joints and for baby.

·        Stay hydrated. You are less likely to feel thirsty while swimming. If you are exercising in the water, you still sweat (and can risk overheating). Be sure to drink about 16 oz of water about two hours before your workout and place a water bottle near by to sip throughout the swim session.

·        Fuel up! Regardless of your workouts and activity level, your body needs extra calories to support growing baby and your changing body. Talk with your healthcare provider for specific guidelines and recommendations that suite your needs.

Not sure what to do for water-based fitness? Here are some swimming workouts for pregnant moms

For beginner swimmers:

·        If you only swam occasionally before pregnancy, most gyms with pools offer water aerobics classes, many of which are specifically designed for expectant moms.

·        Considering swimming laps. Complete as many as you can comfortably perform, eventually working up to 30 minutes of swimming three to four days a week. Remember to maintain a moderate pace that doesn’t leave you breathless. (If your head were above water, you would be able to carry on a conversation comfortably.)

·        If the going gets tough, just float...your break will be well-deserved.

·        Use a kick board or raft for upper or lower body exercises.

·        Don’t forget to stretch afterward!

For intermediate and advanced swimmers:

·        If you swam on your own once or twice a week or swam competitively upwards of three times a week before getting pregnant, typically, it’s safe to continue to participate in your regular workouts as your baby bump grows.

·        Be sure to check with your provider to make sure your activity is safe for you and baby.

·        It is important to avoid breathlessness: it decreases oxygen flow to baby!

It is important to be aware of warning signs that it's time to stop swimming:

·        Regardless of your prenatal fitness level, swimming can be hard work — which means it’s normal to experience some aches and pains as you take to the water with your baby belly. Ultimately, you’re the best judge of your limits. So if you experience any sharp pain, shortness of breath, faintness, vaginal bleeding, dizziness, uterine contractions, absence of fetal movements or anything else that just strikes you as not quite right, stop your workout immediately and contact your practitioner.

·        Be sure to consult your practitioner before starting any new fitness routine. If you experience any pain or symptoms, follow up with your provider.

So this summer (and really all year long), be sure to take advantage of all the benefits of swimming…for you and for baby! Stay cool this summer!

Note: If you are going to swim in a chlorinated water, using a vitamin C spray afterward and boosting your Vitamin C are great ways to help neutralize the effects of chlorine on your body.

Preparing For Labor + Birth as a Third Time Mom

I get asked all the time how patients can prepare their body for birth and what things I am doing to prepare my body for my third birth.  This post should not be considered medical advice, but simply things I am doing to prepare for birth that are backed by research.  Please consult your care provider if you are interested in incorporating any of these into your own birth preparation.  

Chiropractic Care

Coming from a chiropractor, this one may be obvious.  Chiropractic care throughout pregnancy is an effective way to prepare your body for labor and birth.  It helps align the joints of the pelvis which allows the uterus to align, helping the baby get into the ideal position for labor and birth.  Webster Technique is a specific series of adjustments that the providers at our office utilize.  When the baby is in an ideal position, it can decrease labor and birth times.

Find a chiropractor that will also give you stretches and exercises that you can do at home to prepare your pelvis for labor and birth!

Acupuncture

Research shows benefits of acupuncture to help stimulate labor and shorten labor times.  It does this by ripening the cervix (softening and opening the cervix).  Acupuncture and acupressure can also help manage pain during labor!  As a provider that also practices acupuncture, my general recommendation for acupuncture near the end of pregnancy is 1-2x/week beginning around 36-37 weeks. 

Dates (the fruit!)

Dates are commonly eaten near the end of pregnancy around the world as part of preparation for labor and birth!  The general recommendation is around 75g of dates (3-4 medjool dates, 6 petite noor dates) per day for 4 weeks before your estimated due date.

Research compared women who ate dates the last 4 weeks of pregnancy and a group that did not. The women who ate dates the last 4 weeks of pregnancy were more likely to go into spontaneous labor, were less likely to have labor augmented, experienced more cervical dilation when admitted to the hospital, and had shorter first stage of labor than those who did not consume dates.

For most people, dates are safe to eat during pregnancy. Take caution if your care provider has advised you to limit your carbohydrate intake and/or if you have been diagnosed with gestational diabetes.

I am not the biggest fan of dates (and the majority of my patients are not either!). I think they are way too sweet and I am not a fan of their texture. During this pregnancy (and my last), I made big batches of bacon wrapped dates and have been eating 1-2 at a time throughout the day.

Perineal Massage

The goal to perineal massage is to reduce perineal trauma during birth.

Benefits of perineal massage during labor and birth:

·      Slightly longer (but normal) 2nd stage of labor- this allows the perineal tissues time to stretch (this is a good thing)

·      Greater sense of control during childbirth- people report feeling more prepared physically and psychologically

Benefits of perineal massage in the postpartum period:

·      Less pelvic floor muscle and anal sphincter damage

·      Less perineal suturing (stitches) needed

·      Less acute and chronic pain

·      Greater sexual satisfaction and sensation

·      Greater likelihood of orgasm

There are no reported risks or adverse outcomes with perineal massage.  This means that it does not “overstretch” the perineal and vaginal opening, there is no increase in postpartum urinary or fecal incontinence, and there is no decrease in sexual satisfaction postpartum

You can begin doing perineal massage around 34-35 weeks gestation.  It is recommended to do daily, however at least 4x/week is the minimum recommendation.  You may want to use a water- based lubricant.

How it’s done:

·      First- wash your hands and trim fingernails!

·      Find a comfortable position to reach the perineum

·      Insert both thumbs or index or middle fingers into the vaginal opening.

·      Inhale and as you exhale:

o   Press toward the back wall of the vagina (toward the rectum) and hold the stretch until feeling a slight numb or tingling sensation.  Continue to breathe through this. 

o   Glide your thumbs or fingers out to the side of the wall of the vagina (remember to breathe!)

o   Repeat this massage in this slow “U” shaped path for up to 5 minutes

Tips for perineal massage:

·      Use a warm or cold pack on the perineum afterward to reduce soreness

·      Increase the pressure you are using as you feel comfortable doing so over the course of a session or over the course of a few weeks. 

Red Raspberry Leaf Tea

Red raspberry leaf tea comes from the leaves of raspberry plants!  It has been used for centuries to support healthy pregnancy and tonify the uterus to prepare for birth.  It is high in vitamins A, B, C, and E and contains many minerals that nourish the uterus and help it contract and relax. 

Research has found that consuming red raspberry leaf tea during the end of pregnancy has been associated with “easier” labors. 

Many midwives and herbalists recommend drinking RRL tea daily (1 cup) around the second half of the second trimester, increasing to 2 cups/day during the mid-late third trimester. 

Xoxo,

Dr. Candace

Our office is now offering a *FREE* Quarterly Preparing Your Pelvis (+ Pelvic Floor) For Birth Workshop!  Dr. Abbey will be leading the next one in September (Friday September 9th at 6pm!).  Registration is available online.

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

Webster Technique | Cleveland Prenatal Chiropractor

We are constantly asked about the Webster Technique! All three of our chiropractors are certified in this technique through the ICPA. Check out Dr. Abbey’s video to learn more about it!

If you have any questions, don’t hesitate to reach out to us!

Schedule your appointment now.

Mentioned in the video:

ICPA

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

Benefits of Prenatal Massage During Each Trimester

You may know about the many benefits of regular therapeutic massage, how it can help ease pain, relieve tension in the body, and bring the body to a state of deep relaxation— along with many other benefits! Prenatal massage offers that and a lot more, because there is another person involved— the baby!  When massage is given, the birthing person receives the benefits that are then passed on to the baby. Not only do you receive the wonderful benefits of prenatal massage, but babies in utero receive amazing benefits as well!

Check out the benefits you both receive during each trimester. 

1st Trimester Benefits: 

⭐️Reduce anxiety + stress

-A new pregnancy can cause many emotions to come up, nurturing touch from prenatal massage eases stress allowing you to have a mental break.

⭐️Balance hormones & mood

-Fluctuating hormones can cause nausea, headaches and an imbalance in your mood. Prenatal massage helps the hormones get back into alignment. 

2nd Trimester Benefits:

⭐️Relax muscles

-Neck, shoulder, and back muscles can get very tight during pregnancy. Prenatal massage can help loosen those muscles, while simultaneously reducing muscle soreness and tension.

⭐️Fluid regulation

-Towards the end of pregnancy the hands, legs, and feet can become swollen. Prenatal massage can help reduce swelling, improving lymph circulation.

3rd Trimester Benefits:

⭐️Minimize nerve pain

-A growing belly can cause lots of compression on the nerves throughout the body. Prenatal massage can help to relax muscles surrounding the nerve and relieve compression, aiding in pain relief naturally. 

⭐️Improve circulation

-During pregnancy some birthing individuals may reduce their activity level, causing poor blood circulation. Prenatal massage helps distribute nutrients and oxygen throughout your body, benefiting both baby and birthing person. 

Bonus Benefits: 

⭐️Encourage relaxation and renewal

⭐️Connection to baby

⭐️Create length & space in birthing body 

Regular prenatal massages can help your body adapt to the changes that are occurring so that you are as comfortable as possible.

Isis Shabazz, LMT

Isis available for prenatal massage and general massage appointments on Tuesdays, Thursdays, and every other Saturday. Schedule your massage online!

Tips for Better Sleep During Pregnancy

Pregnant and exhausted? You’re not alone! A woman’s body goes through many changes and adjustments during pregnancy, and growing a human requires a lot of energy.  Many adjustments and changes happen during pregnancy: from changes in diet and physical activity to modifications of daily habits and routines, including sleep positions which can become issues as baby grows. Hormone shifts change body functions including digestion, bladder function, and even how the brain processes. These can all cause issues with restful sleep by affecting the ability to fall or stay asleep. A good night’s rest is not only important for mom, but also for her growing baby.  So, what can be done to help get better sleep? Here are a few tips and suggestions that may help you get more restful sleep during pregnancy:

1.     Get comfortable

Using pillows to support your body while sleeping during pregnancy is definitely recommended! Especially as baby grows and mom’s belly gets bigger, pillows and other cushioning can be very helpful to get comfortable and feel supported during sleep. Try using a pregnancy pillow or body pillow to support under your baby bump, between your knees and even to hug to take pressure off your shoulders and upper back. You can even use a pillow or rolled-up blanket in the small of your back to relieve pressure. If you are experiencing pain in your hips or low back, laying on a foam mattress pad or other cushioning may help take pressure off these joints. Also, make sure your neck is properly supported as well; avoid using pillows that are too flat or too fluffy which may affect normal alignment when you are sleeping. Sleeping on your side is recommended. Most doctors recommend women to sleep on their left side to help with support circulation and organs.

2. Practice Healthy Sleep Habits/Routines

Sleep experts recommend keeping electronics out of the bedroom and avoid using screens before bed. If you must have your phone or smart device in your room, keep it at least three feet from you. Turning off your home’s Wi-Fi at night and/or putting your phone on airplane mode can help decrease EMF waves which can interrupt normal brainwaves and sleep cycles. Try to go to bed and get up at the same time each day to help maintain a healthy, balanced circadian rhythm. Keep your room at a comfortable temperature (not too hot or cold) and use curtains or blinds/shades to keep light out while sleeping, especially if you need to sleep during light hours.

3. Monitor What You Eat and Drink

Some foods such as high acidic or spicy foods may cause heartburn or indigestion, especially during pregnancy. Foods that cause constipation can make it difficult to sleep as well. Some people note that certain foods cause them to have unusual dreams which may disrupt sleep. If you know that certain foods affect your sleep, try eating them earlier in the day. Eating smaller meals spread throughout the day may help with digestion and make it easier to sleep. While it is essential to stay hydrated, try to drink more during the day and not close to bedtime. This can help decrease the number of times you need to wake up to use the bathroom at night. Pregnant women should eliminate caffeine while pregnant; if you are consuming any caffeine, avoid drinking it before bedtime.

5. Take Care of Your Muscles.

It is common for women to experience leg cramps or restless legs during pregnancy, especially in the 2nd and 3rd trimesters. Increased need for minerals along with changes in blood flow or circulation can result in muscles not getting essential nutrients. Before bed, try stretching to improve circulation and decrease tension. Eating foods rich in calcium (such as green leafy vegetables, seeds, and beans/legumes) and magnesium (such as nuts, dark chocolate (try a healthy option like Hu brand), and potatoes or sweet potatoes. Magnesium lotions may support muscle function and relax tension. Mineral supplementation may be beneficial as well; consult your doctor for specific recommendations.

6. Relax Your Mind

If you can’t sleep within 30 minutes, get up and do a non-stimulating activity like reading. If you exercise and have a difficult time falling asleep, you may find that changing the time and type of movement you do close to bedtime helps. Some find that doing slower, more relaxing exercises such as yoga closer to going to sleep helps relax their body and mind. If you do more active exercise, doing your fitness before dinner or a few hours before you go to bed may allow your body more time to relax and prepare for sleep. To calm the mind and relax the body, try incorporating calming practices into your schedule, like yoga, journaling, meditation/prayer, and breathing exercises.

Follow these tips to help get a better night’s sleep for you and your baby. Our doctors and staff are here to support you during your motherhood journey. If you are having issues with sleep during pregnancy, schedule an appointment to ease stress and tension in your body and learn how you can improve your sleep and get better rest.

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.

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!

Meet Dr. Abbey!

Hi! I’d like to introduce myself: my name is Dr. Abbey Crouse…you can call me Dr. Abbey! I am so honored and excited to be part of the Cleveland Chiropractic + IHC team!  I have been practicing chiropractic for over 9 years. Chiropractic is truly my calling. I love helping others achieve optimal health and wellness naturally. My passion is to help women and their families live healthy, active lifestyles. I specialize in a variety of adjusting techniques including hands-on approaches and using the Impulse iQ instrument. I have advanced training in functional rehab including DNS (dynamic neuromuscular stabilization) and advanced soft tissue techniques, am a Certified Chiropractic Sports Physician (CCSP), and specialize in concussion care and management as part of the Ohio Concussion Registry.

Caring for women is a very important part of my practice. To better serve my female patients, I continue to learn and expand my knowledge to support them and their families. I am Webster Certified and have taken many advanced courses in prenatal and postpartum care. I love caring for children, too! I am an active member of the International Chiropractic Pediatric Association and have had advanced training in pediatric care. Personally and professionally, I’ve found that a balance of physical health, nutrition, and emotional wellness are essential to optimal health. I help patients address any imbalances in these areas and help provide them with the tools and resources to maintain health and wellness.

Fun Fact: I am a Cleveland native! I was born in Cleveland and grew up in Northeast Ohio near Warren. I graduated from Ohio State with an engineering degree and then earned my Doctor of Chiropractic degree from Palmer College of Chiropractic in Iowa. After graduation, I moved to Canton with my husband where we have lived for over 9 years. Cleveland has always been my home, and we are excited to be back in The Land!

I am a mama to a sweet, active 2-year-old boy (and a sassy silver tabby cat!). I love to be active, especially outside! I am looking forward to exploring all the wonderful parks in the area and spending more time on the lake! I love to dance and practice yoga. I do have a creative side to me and can often be found crafting or making something. I enjoy cooking and make a lot of healthy recipes for my family…I’m excited to share and swap ideas and recipes! I enjoy being active in my church and volunteering in the community. My husband and I love all things Cleveland and enjoy everything this great city has to offer!

I am looking forward to meeting you and being part of your healthcare team!

Health and Blessings,

Dr. Abbey

"You Deserve Better than the Standard of Care" - Dr. Candace Gesicki

“You will never get pregnant naturally.”

“You had a baby, you’re going to have low back pain and incontinence when you exercise.  There’s nothing you can really do about it.”

“We can’t do any testing until after you have had your third miscarriage.”

“You are pregnant, you are going to have low back pain and pelvic pain.”

“Your thyroid is normal.  Your symptoms are normal.”

“The pain and numbness around your cesarean scar are normal.”

These are all things patients have shared with me in the last month.  And I wish it was just once, but unfortunately, I am hearing stories like these almost weekly. 

It is not the standard of care to order a full hormone panel, thyroid panel, vitamin D, and more before trying to conceive or after a miscarriage, but far too often do I find patients with a hormone imbalance that can be treated with diet and lifestyle modifications (and occasionally medications).

It is not the standard of care in the United States to refer to a pelvic health therapist after having a baby, yet many women experience incontinence, pain with intercourse, and prolapse.

It is not the standard of care to refer to rehabilitation or soft tissue therapy after a cesarean, yet it is a major abdominal surgery.

It is not the standard of care to order a full thyroid panel initially, but far too often I see patients with a TSH in normal range and (extremely) elevated thyroid antibodies.

Conventional medicine has a time and a place, but it is set up to treat symptoms and diseases with drugs, radiation, or surgery.  Conventional medicine providers use the tools that they have to provide treatment.  Their knowledge in alternative or natural treatments is limited.

How does what we do vary from conventional medicine?

We take a functional approach to your health.  We want you to be an active participant in your healthcare.  This does not mean that we never believe drugs, radiation, or surgery is warranted.  We absolutely refer out to specialists and co-manage when appropriate.   

A functional approach is more complex than “this is low, take this”.  We want to find the root cause of what is going on.  Where is your low back pain stemming from?  Why is your testosterone low?

We don’t have the answers to everything, but I can tell you that if we don’t have an answer, we have no problem telling you this and will help you find a referral to someone that might. 

We are here to listen, to support you, and to provide the best care we can because you deserve better than the standard of care.

Sending love,

Dr. C

Rib Discomfort During Pregnancy

Expectant mothers can often experience a number of symptoms throughout their pregnancy. One common discomfort is rib pain . Mother’s body is constantly changing throughout the trimesters, causing weight shifting on her spine and rib cage area. There are different causes that might be giving the mother that very common pain in the ribs. Some of these causes are: 

• The hormone relaxin plays a big part in helping mom’s  abdominal muscles to stretch to accommodate the growing uterus. The rib cage area also is stretched to balance the pressure applied by the growing uterus on the diaphragm. 

• The growing baby’s position often causes some pains and aches depending on their position in the womb. Baby can be transverse, breached, or head down kicking towards the diaphragm /ribs. 

• Baby’s growth causes the mother's body to change posture and center of gravity , where the body starts feeling stress due to the baby's weight. Carrying the extra weight can put additional stress on muscles around the rib cage. 

• Round ligament tightness which pain can be felt in the lower rib, pelvis and lower back area. 

• Indigestion or heartburn adds pressure on the chest, making the area to be sore and painful at times. 

Chiropractic care helps reduce joint restriction and improve mobility, making it easier for the body to function. In combination with targeted stretches and strengthening exercises, posture can be corrected, helping you to function better. 

For more information or to schedule an appointment, give us a call (216)952-3830 or send an email to drdelgad@clechiropractic.com .