Stay Healthy and Happy This Winter

Winter season is the time of beautiful white snow, hot chocolate or tea in front of the fireplace and warm comfortable clothes. It is also the season of cold temperatures, dry air and lack of sunlight, which can change moods and increase illness.

So what can we do to stay healthy?  First of all, maintaining a healthy diet is the best way to achieve a healthy body.  Including lots of vegetables and fresh fruits on your nutrition is key. The best source of vitamins and nutrients are the food that we eat daily! However, some food regimes might be depleted from these nutrients. Supplements can be helpful to acquire the nutrients and vitamins we are lacking of.

A good list for supplements that can help to boost your health and immune system are:

·      Vitamin D3- this is a big one! With changes in sunlight exposure during winter season it is good to take vitamin D supplement. Vitamin D promotes absorption of calcium in your body, which helps healthy bones and teeth, supporting immune system.

·      Vitamin C- important for bones and connective tissues, muscles, and blood vessels.  Also helps to absorb iron, which is needed for red blood cell production.

·      Omega 3 (fish oil) – well known for their health benefits, including lower inflammation, and reduce markers of heart disease. Also, it may benefit your skin and hair.

·      Zinc – support of healthy immune system response function and skin health.

·      B Complex – supports physical and nervous system health. Help to stimulate the metabolic, cardiovascular, and central/peripheral nervous systems and, supports energy production in all cells.

Here is a link where you can find a variety of supplements mentioned above. And the best part, you receive 15% with every purchase and it ships to your home!

Link:  wellevate.me/candace-gesicki

IMPORTANT: Tell each of your healthcare providers about all your medical conditions, allergies and all medicines you use. Talk to your healthcare provider about which supplements might be best for you.

Additionally, there are certain tips we should follow to stay healthy and happy!

For example, we know winter is the house for flu season. Washing hands regularly could help to reduce the chances of contracting the influenza and corona virus as well. Also, make sure to keep common surfaces clean such as doorknobs, countertops, light switches, faucets, etc.

Stay hydrated. It is important to drink plenty of water during this time. Even though temperatures drop, we still use our body energy to perform daily tasks. Inadequate water intake can increase skin dryness, muscle tightness, fatigue, and headaches.  Drink up!

Now, let’s talk about stress.  It is very important to acknowledge that our lives have changed drastically since the beginning of this year. Homeschooling, working from home, not been able to see family and friends – yeah, it has been extremely stressful!

High stress can reduce your immune response increasing the chances of getting colds or flu. Exercising can be a way to keep stress levels down. Needles to say, winter months can be challenging to stick to exercises routine. The key is to stay active and exercise at least 30 minutes every day, and why not do it at the comfort of your home! Make it fun for your kids, pets and include them on your routines, why not?  It is important to make some time for self-care, relax and have some fun – your body will thank you later.

Don’t forget, chiropractic care can also reduce tension on your body and, giving your body and joints the boost it needs to keep working in optimal way. If you are not sure chiropractic care is for you, we are giving free 10 minutes discovery calls to answer any questions you may have.  Let us know how can we help.

Dr. Shirley

Staying Active At Home

Have you been feeling tired and lack of energy? Experiencing body aches more often? Do you find comfortable positions to work while staying home? Are you slouching more because you sit on the couch for more than 4-5 hours a day? Working for home seems to be the new normal upon this pandemic we are facing, and it probably will stay the same way for the next upcoming months.

I asked a couple of friends that are working remotely, where do they usually set up their computers at home. I was amazed with the answers!!! Some of us might be lucky to have a comfortable office desk. But how about those who don’t? Common places to turn into an “office” are the dining table, the coffee table, the couch and even the bed. Does this sounds familiar to you?  If so, have you noticed that your back is getting tight and/or stiff frequently? Are you finding yourself trying to stretch and looking for more comfortable positions to sit or stand? Welcome to the club!

For the past few weeks, staying home made me realize how active I used to be before all of this happened. I noticed I was siting and lying down in funny positions. No wonder my back started feeling tight and stiff more often, sleeping sometimes was not comfortable anymore. It hit me! I was not doing enough to take care of my body, to stay active.

I want to share a series of stretches and sitting positions that will improve your posture and wake up those tight muscles.

First of all, set about 30 minutes throughout the date to this stretches as needed. Find a quite place to do the stretches, do this as part of your me time!

Hold this position for a minute each side. If you find this position uncomfortable, use the modified position presented on the right. This exercise helps to stretch the hip flexors (back leg) and the gluteus and piriformis muscles (front leg).

Sit with your legs crossed. Cross the right leg in front of the left leg, which will be the side you will be stretching. Hold this position for about a minute and then changed position while crossing the left leg in front of the right, and repeat. Helps to stretch the back and buttock muscles.

Position yourself with legs shoulder-width apart, push your shoulders back and down. Hold this position for 30 seconds to a minute. Repeat as needed. Helps with good posture and avoid rounded shoulders.

Dr. Shirley Delgado

Associate Chiropractor

Schedule your appointment online!

Telehealth + Online Pregnancy Resources

If you are pregnant now, your pregnancy is not looking how you imagined it would be. How could it? Pregnant during a pandemic. No one could have predicted the state our country would be in right now. There are so many unknowns and so much disappointment during what is supposed to be one of the most exciting times of your life. Everything from not knowing who will be able to support you during your baby’s birth to not being able to attend a prenatal yoga class and meet other moms-to-be.

Support during your pregnancy is ESSENTIAL. It breaks my heart that I cannot sit face to face to talk about your pregnancy and birth goals, help keep you pain free, and prepare your body for labor, birth, and postpartum. During this time, I am able to provide telehealth consults. While this would not replace an adjustment, acupuncture, or manual therapy (how cool would that be if it could?), but I am able to provide stretches, exercises, and other recommendations over a video consult. Email me directly to schedule a telehealth consult: drgesicki@clechiropractic.com . (These consults are available for most patients, not just pregnant patients.)

I am also excited to announce that my Health Pregnancy Online subscription is now available. This is something I have been dreaming up for about a year. I found myself repeating so many things with pregnant patients every day and not that I don’t love sharing what I know, but I felt that there could be a more efficient and cost effective way to do this! The cost is $17/month- less than most copays and you will get much more than I can provide in one visit or consult! Each month, 8 home workouts and a video lesson with PDF download and supplemental handout will be released. There is also a once a month virtual group coaching session and recipe index (coming soon…). While this is something I have been planning to do for a while, the time for this could not be more critical. Learn more about it here.

Other members of the birth community in Cleveland have also been providing online education. I have been collecting these online pregnancy resources and plan to continually update this list:

Breastfeeding Support:

Madison “Mamabird” Hendry is providing online workshops as well as phone and video support.

Childbirth Education, Consults, and Virtual Doula Services:

Nurtured Foundation

CLE Baby

Mental Health:

Rachel Bowers, LISW-S

Tiffany Manrodt, MSW, LISW-S

Infant Care Classes:

Baby Beginnings

Podcast:

Delivering Strength (this is my podcast :))

Never hesitate to reach out,

Dr. C

What is Webster Technique? | Webster Certified Chiropractor Cleveland, OH

What is Webster Technique?

The ICPA (International Chiropractic Pediatric Association) define Webster Technique as a specific chiropractic sacral analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of sacral subluxation/ SI joint dysfunction. In doing so, neuro-biomechanical function in the pelvis is facilitated.

In other words, Webster technique is a tool used to establish mother's pelvic balance and alignment during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the baby. It also, may make it difficult for baby to get into the best possible position for birth. With a balanced pelvis and align spine, babies have a better chance of moving into the the correct position, facilitating the delivery. Optimal baby positioning at the time of birth also can eliminate the potential for dystocia (difficult labor) and therefore, results in a easier and safer delivery for both the mother and child.

If you are pregnant, or trying to get pregnant, having chiropractic care since day one dramatically improves body function and gives the mother and her child the best opportunity for improved health.

Interested in scheduling an initial appointment for an evaluation and treatment? Schedule online now!

Shirley Delgado, DC

Associate Chiropractor

References :

1. https://americanpregnancy.org/pregnancy-health/chiropractic-care-during-pregnancy/

2. https://icpa4kids.com/training/webster-certification/webster-technique/

Benefits of Chiropractic Care During Pregnancy | Cleveland Prenatal Chiropractor

As a chiropractor, I am constantly asked if it is safe to have chiropractic care during pregnancy and the answer is ... yes! Our body constantly changing, even more when your body is preparing to create another human being! Chiropractic care helps to keep your spine in the best alignment possible, taking pressure of your joints, nerves and muscles.

During pregnancy, mom's body goes through physiological and endocrinological changes that happen in order to prepare the body for a developing baby. What does this mean? Mom's pelvis goes through changes so there is enough space for the baby to move during pregnancy and delivery. Postural adaptation starts to happen including changes in the area of the abdomen that can increase the lower back curve, adding extra tension and stress to the muscles, ligaments and joints on the back. All these changes can result in symptoms such as pain, stiffness, soreness, lack of movement of the spine. When spinal movement is reduced, pressure is put upon the nerves exiting the spine causing a decrease in nerve function. These nerves serve as a type of communication to your skin, muscles and organs.

What can chiropractic do to help? Is there any technique that can be use? Chiropractors use different techniques with the purpose of realigning the spine, allowing nerves to function optimally, making the body work to its best ability. One of these techniques used during pregnancy is the Webster Technique. Check back next week for Part 2 of this blog, which covers what Webster Technique is!

Interested in scheduling an initial appointment for an evaluation and treatment? Schedule online now!

Dr. Shirley Delgado

Associate Chiropractor

Diastasis Rectus Abdominis- What is it and what can I do about it?

Diastasis rectus abdominus (DRA) is a separation in the rectus abdominus muscle.  As a BIRTHFIT Professional and chiropractor specializing in pregnancy and postpartum, this is one of the most common topics in my office.  DRA can be seen in both women and men (as men do have a core and pelvic floor).  It is not uncommon for DRA to be present in women pre-pregnancy as well as during pregnancy and the postpartum period.  Most, but not all, women will see some separation of the rectus abdominus around 20 weeks.  This separation is commonly seen during the postpartum period, as connective tissue can take up to 280 days to heal.  For some, healing DRA can require no work and for others, healing DRA can require a lot of exercise and work, but can be done!

In this country, it is not common practice to recommend that mom has a pelvic floor or musculoskeletal assessment during the postpartum period.  Ideally, I am seeing my moms within the first two weeks PP and again at 6 weeks PP (unless there is another underlying issue we are treating).  At the 6-week postpartum visit we are assessing the diastasis recti, continuing with breath work, and beginning to introduce (or re-introduce) functional progressions and posterior chain work.  I strongly suggest at this time mom enrolls in my Postpartum Recovery Program.   Remember, your midwife or OB is not a musculoskeletal specialist.  He or she is trained to make sure your baby is carried and welcomed into this world safely.  This is most likely not a topic that they are well educated on, especially when it comes to the healing process of DRA.

There is a lot of information on the Internet that is conflicting and this can be SO CONFUSING, especially as a new mom.  It common for DRA to not be healed prior to future pregnancies.  While most of the buzz around DRA is seen in the postpartum period, it is never too early to work towards supporting your body during pregnancy.   If you are seeing a MSK specialist during your pregnancy, please be sure they are assessing and monitoring your DRA and utilizing functional exercises in their treatment plan. 

Peeing your pants with movements, even if it is “just” when you sneeze, cough, and jump is common, but it is NOT normal, even if you have had multiple children or birthed a 10lb baby.  This is a huge signal that there is dysfunction in the core and the pelvic floor.  If this is something you are experiencing, I strongly suggest you set up an appointment with a pelvic floor specialist and MSK provider who specializes in this work and begin the process to heal from within.

So now, how Do I heal my diastasis? 

**Note: please please please do not workout during the first two weeks postpartum.  You are still healing.  Snuggle your baby and work on breathe work. **

Breath (breathing correctly, using your diaphragm).  Do. Not. Suck. Your. Stomach. In.   Proper breath work and breathing with intention is not as easy as it looks.  It is common for many to breathe into their chest and not down into the abdomen.  This pattern requires a lot of effort to retrain. 

Avoid exercises and movements that put stress on the linea alba.  These include, but are not limited to: crunches, toes to bar, knees to elbow, mountain climbers, sitting up from lying down (like a sit-up), or lying down from a seated position.  When stress is put on the linea alba, we commonly see “tenting”.  Why do we avoid sit-ups?  Well, sit-ups single out one muscle (rectus abdominus) and our bodies are not designed to use single muscle groups, our bodies are designed to move functionally.  Our functional core begins at the neck and goes all the way down to the pelvic floor, including the diaphragm, erector spinae, and the abdominal musculature.   This is also why kegals are not the best exercise to heal your core and pelvic floor.  When during your regular routine do you have to stop and think “let me do a kegal to make sure my pelvic floor is activated”?  No, you don’t.  Our pelvic floor needs to be activated when we are doing things like running, squatting, and playing on the ground with our kids.  Training the core with functional movements allows us to train the entire core (including the pelvic floor) and utilize it during our daily activities.  While we are on the topic of things to avoid, please DO NOT use vaginal eggs, jade eggs, or do any “vagina weightlifting”.    

Complete functional exercises (everyday, if not twice each day!) that create stability while maintaining intraabdominal pressure (IAP).  Referring back to the information that is seen on the Internet, please please please do not do any crunches or exercises that involve sucking your belly button to your spine and zipping of the transverse abdominus and please do not suck in your stomach.  Your new postpartum body is going to take some getting used to, but you grew, nurtured, and birthed a HUMAN BEING.  How amazing is that?  This space in your womb that once held a life, is now empty and this can leave you feeling the same.  The BIRTHFIT Functional Progressions are designed to heal the core and pelvic floor while waking up the posterior chain.  *These exercises require adequate intraabdominal pressure (IAP) to be done correctly.  See a BIRTHFIT Professional or DNS (Dynamic Neuromuscular Stabilization) Practitioner to ensure you are creating IAP in all four quadrants*

See a chiropractor for manual work, including adjustments.  Whether you are pre-pregnancy, pregnant, or postpartum, regular manual work and adjustments is an important key to healing DRA that is frequently missed.  Ensuring that joints are moving properly is crucial for good posture, which is a necessary for using the diaphragm fully. 

Not all chiropractors are created equal.  Not all chiropractors are the right chiropractor to care for you during your pregnancy or your postpartum period.  Chiropractors vary in their style of practice, techniques, and values.  Find a chiropractor with whom you share values with and whose office you enjoy visiting.

NOTE:  Many times in this article I referenced things, like DRA and peeing your pants, as common.  Please note that common does not equal normal.  Work needs to be done until normal is common.

Interested in scheduling an initial appointment for an evaluation and treatment? Schedule online now!

Candace Gesicki, DC

Clinic Owner

General Recommendations for Chiropractic Care + Acupuncture During Pregnancy | Cleveland Prenatal Chiropractor

I am constantly asked how frequently someone should seek chiropractic care during pregnancy and while every patient is given specific recommendations based on their individual experience on this journey, below are my general guidelines and recommendations for women during their journey to motherhood to promote a healthy pregnancy and active birth.

Pre-pregnancy:

Chiropractic visits every 4-8 weeks
Acupuncture weekly to promote fertility

First trimester:

Chiropractic care every 4-8 weeks
Acupuncture every 1-4 weeks based on early pregnancy symptoms
Prenatal Fitness Class 2x/week

Second trimester:

Monthly chiropractic visits
Acupuncture sessions every 2-4 weeks
Prenatal Fitness Class 2x/week
Birth Partner Workshop

Third trimester (Weeks 28-36):

Chiropractic care every 2-4 weeks to promote optimal fetal and pelvis positioning
Acupuncture every 1-2 weeks
Prenatal Fitness Class 2x/week
Birth Partner Workshop

Third trimester (Weeks 36-40):

Weekly or biweekly chiropractic care to ensure optimal pelvic positioning
Acupuncture weekly to promote cervical ripening and dilating
Prenatal Fitness Class 2x/week

Candace Gesicki, DC

Clinic Owner