5 Tips to Prepare for Postpartum

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

Prepare to Rest

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

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

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

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

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

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

Prepare to Heal

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

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

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

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

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

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

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

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

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

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

Prepare to Nourish Yourself

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

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

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

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

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

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

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

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

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

Prepare to Say “Yes” to Help

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

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

Prepare Your Postpartum Team

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

·      Chiropractor

·      Pelvic Health Physical Therapist

·      Lactation Consultant

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

·      Craniosacral Therapist

·      Postpartum Doula

·      Mental Health Therapist

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

Here are a few:

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

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

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

How are you preparing for postpartum? 

Xoxo,

Dr. Candace

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

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.

Sciatic Pain + Chiropractic

According to research, sciatica symptoms are so common that 40% of the people are affected by it. Most cases can be mild and resolved on their own. However, when symptoms do not subside, it can cause weakness, chronic pain and radiating symptoms that get worse with time. 

What is sciatica? 

Sciatic nerve is a nerve that travels from the lower back, along the hips and posterior leg. Pain can be caused by inflammation, pinching, irritation or compression of the nerve around the lower back. Symptoms can be experienced along these areas commonly with the radiating pain down the to buttock and leg. 

Mostly, people will experience sciatica pain along one side. Symptoms can be shock/shooting pain down, weakness/numbness down the leg, pain down the hip. Pain can range from mild to severe depending on location and how bad inflammation is. 

One of the most common causes of sciatica pain can be due to irritation, bulging or herniated or a vertebral disc. Another common symptom is caused by what is called “ piriformis syndrome”. When there is irritation or spasms of the piriformis muscle it can put pressure on the sciatica nerve causing pain and weakness down the lower extremity. These symptoms usually do not pass the knee.

Common symptoms: 

• Pain radiating down buttock, leg, feet

• Lower back pain

• Numbness/weakness down leg or feet

• Sharp/burning sensation back, sacroiliac joint

• Pain when sitting or standing

• Inability to put weight on leg

How can chiropractic care help?

Chiropractic adjustments are designed to restore normal joint mobility, improve stability and reduce joint restrictions. The presence of joint restrictions, muscle and ligament instability around the lower back, pelvis and hips, can make it difficult for a person to move around. 

Chiropractic care can help tremendously in alleviating and relieving lower back and sciatica pain.  Chiropractic adjustments are safe, effective and gentle.

Here are a few positions and exercises recommended for to help alleviate tightness and improve muscle/ligament stability and joint mobility: 

• Apply ice/heat

• Pigeon Pose

• Lunges (Progress to lizard)

• Seated figure 4 

• Cat/Cow

• Hip Thrust

• Straddle stretch
  

These exercises and stretches are beginner friendly. But always consult with your healthcare provider before starting any exercise routine. We can help to create a unique routine addressing your goals and needs!

We can help you. Call us today! 

Xoxo, 

Dr. Shirley

(216)952-3830

Giving Birth During a National Forumla Shortage

During the last week, I have had an increasing number of patients with estimated due dates in the next few weeks express their concerns about the national formula shortage.  People that have had babies in the last two years have had a number of concerns, but wondering if they will be able to find food to feed their baby is one I don’t think any of us would have imagined. 

According to the 2018 CDC Breastfeeding Report Card, 83.2% of birthing parents started out breastfeeding/chestfeeding.  A number this high shows that most birthing parents want to and are trying to breastfeed/chestfeed.  By 3 months postpartum, only 46.9% of birthing parents were still exclusively breastfeeding/chestfeeding.  Exclusively breastfeeding/chestfeeding means they are only giving their baby breastmilk (including donor milk).  Partial breastfeeding/chestfeeding means that the parents are supplementing with formula or foods. 

I absolutely respect and honor the choice of any parent that chooses not to breastfeed/chestfeed their child, but based on the statistics, the majority of birthing parents do want to.  If you do WANT to breastfeed, here are some things to consider:

·      While some people have an easy time breastfeeding/chestfeeding and don’t really need any help, many do!  It really does take a village. 

·      One of the most common reasons parents stop breastfeeding is perceived low milk supply.  Please visit with a lactation consultant and your pediatrician to determine if your baby is not gaining weight and you do have low milk supply.  A breastfed baby will drink the same amount of milk at 4 weeks old as they will during the rest of their breastfeeding journey as the composition changes.  Formula fed babies needs increase as the composition of formula does not change with age.

·      Find an IBCLC, CLC, or other breastfeeding educator while you are pregnant that you can reach out to once your baby has arrived.*

o   There are IBCLC’s at the hospital and while some are great, some are not.  AND everything changes once you come home and your milk comes in. 

·      Take a class while you are pregnant!  If you are local to Cleveland, we have Liz Homes that teaches classes at our office! 

·      Find a support group that you can attend once your baby arrives.  We are starting a peer-led perinatal support group this summer!  We would love for you to join us- this is for patients and non-patients!**

·      Build you support team now.  Providers (besides IBCLC/CLC) to consider: chiropractor, lip/tongue tie specialist, craniosacral therapist, and mental health therapist.

·      Get your pump during pregnancy and be familiar with it if (or when) you need to use it!

If you do NOT WANT to breastfeed, here are some things to consider at this time:

·      Work with your baby’s pediatrician to find the best plan for you and your baby.

·      Do not stock pile.  It is suggested to have 12-14 days of formula on hand at a time.

·      Dr. Madden at Primrose Newborn Care has been collecting unused, unopened, and unexpired formula and giving it to families who cannot find formula.

·      Consider European formula, like Hipp Formula.  It is a little pricier and may take a few extra days to get, but is great quality.

·      Consider donor milk from a milk bank.

I am sending you love during this difficult time and wishing you all the best on your parenting journey!

Dr. C

*Lactation Resources:

·      Breastfeeding Essentials Class with Liz: next class June 4th 2-4pm. Reach out to our office to sign up!

·      Madison “MamaBird” Hendry

·      Love and Wellness Lactation

·      Northeast Ohio Breastfeeding Medicine

·      Fruit of the Womb Perinatal Services

·  Primrose Newborn Care (offers baby feeding consults, including breastfeeding, pumping, choosing formula, and supplementing).

**We would love you to join us on August 13th from 9:30-11am for a peer-lead Perinatal Support Group.  Dr. Candace will be leading the first one and they will be held monthly at the office. 

Sun Safety Tips for Your and Your Family

Spring is just getting started and before we know it summer will be here. Now is a great time to start preparing for summer…especially being in the hot summer sun! Sun exposure is important and has many health benefits, but it’s important to understand safe sun exposure practices. Most people know that the best way for our bodies to get Vitamin D is from the sun, but what many don’t know is that if we don’t have the right nutrients, not only are we not able to convert the sun’s rays into Vitamin D but we are also more likely to get sunburn. Due to changes in hormones, pregnant and postpartum women tend to react differently to sun and not tolerate heat the same. Recognizing these changes and practicing safe, smart habits is beneficial. It is also important to practice safe sun exposure for infants and children.

So what can you do to prepare for the summer sun for you and your family? Check out the list below for tips on how to stay safe in the sun naturally:

1.    Eat a lot of fat! That’s right—fat helps with sun exposure! Diets rich in healthy fats such as coconut, avocado, fish, nuts, and seeds can protect the skin from sunburns. Fatty acids nourish and protect the skin, help with sun absorption, and are important for calcium function. Calcium and Vitamin D work together to help support many normal body functions including bone health, cell function, and immune function. Being able to properly absorb the sun’s rays and make Vitamin D helps the immune system be more balanced and our cells are healthier. You can supplement with Vitamin F to help your body get enough of the essential nutrients it needs to convert the sun’s rays and avoid burning. Making sure you have plenty of Vitamin F weeks before sun exposure may help improve sun absorption and conversion to Vitamin D.

2.    Get plenty of calcium! Calcium is essential for your body to absorb the sun’s rays and convert it to Vitamin D. Without enough calcium, the rays from the sun stay in the first few layers of our skin and overtime turn the skin tough and leathery. Consuming plenty of calcium and healthy fats help with the absorption and processing of the sun’s rays. Calcium is vital for optimal cell function and immune health. Good sources of calcium include green leafy vegetables, grass-fed dairy, and some fish. Taking a quality calcium supplement may be important to insure you are getting enough of this vital nutrient.

3.    Stay hydrated! Drinking plenty of water is helpful and something your body needs more of and craves when it’s hot. If you’re sweating a lot, make sure to replenish your minerals by drinking electrolytes. A simple way to do this is to add Himalayan sea salt to your water. Coconut water and electrolyte drinks such as NOOMA, LMNT, and Ultima are good options as well.

4.    During pregnancy and postpartum, changes in hormones affect how your body metabolizes foods and converts the sun’s energy to vitamin D. In addition to hormone changes, increased blood volume and circulation play factors in this process as well. You may notice that you are more sensitive to the sun and overheat easier. You may need to decrease your time in the sun and avoid being in the heat, especially for prolonged periods.

5.    Enjoy the morning sun. Afternoon sun is often too intense for us and our bodies. Historically, we would have been out in the morning and evening. Starting in the morning will help your body buildup exposure and can start your day with an opiate boost which can give you energy and put you in a good mood.

6.    Only get as much sun exposure as your skin is ready for. Work your way up to being in the sun for longer and longer periods of time. Be sure to monitor how long you are out in the sun, especially on cloudy or windy days at the beach or while in the water. Due to our skin feeling cool due to the water and breeze, we may not notice how much sun exposure we are actually getting. If you have been wearing sunscreen, you may need to re-apply throughout the day.

7.     Closely monitor children’s time in the sun. While it is very important for babies and kids to outdoors and exposed to the sun, their skin is much more sensitive. Pay attention to how much time they have been outside and in the sun. Provide them with shade or put on light clothing to minimize exposure, especially early on in the season.  

8.    Seek shade! If you are outside for a longer period of time than your body is ready for, find shade. If you aren’t going to be near a shady spot, cover up with a light shirt and wear a hat.

9.    Use a natural sunscreen. Most commercial sunscreens have toxic ingredients that may affect hormones or cause other health issues. Opt for a more natural brand such as Badger, All Good, Think Sport, or find a natural handmade option. You can even make your own using natural ingredients. Coconut oil, carrot seed oil, zinc oxide, and other herbs and oils have natural SPFs. If you’re going to be outside for only a short period of time, try not to wear sunscreen. Overtime, you can build up tolerance to being outside in the sun and not needing to use as much sunscreen, if you need any at all. Be aware that everyone’s body and skin types vary; before changing your skincare or SPF routine, consult with your doctor.

10.  Remember: Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of unprotected (no sunscreen and not wearing long sleeves or pants) in the midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.

11.  Keep yourself cool with a spray bottle. Misting yourself can help cool down your skin and keep your skin hydrated. You can even add 5 drops of peppermint oil to your spritzer bottle to enhance the cooling effect. (Note: If you are pregnant or nursing, talk to your healthcare provider before using essential oils)

12.  If you get sunburned and you have a spot that is taking a long time to heal, watch it. Try not to get burned in the same place over and over. Watch your moles for any changes and be sure to have anything suspicious checked out). You can make natural ointments using aloe, witch hazel and coconut oil to help with healing if you do get burned. The aloe and witch hazel promote healing and hydration while the coconut oil helps provide moisture (and also helps with healing).

Being in nature in the sunlight is one of the best things we can do for our body, mind, and soul. Incorporating these helpful tips can help you and your family enjoy more time in the sun and less time recovering from sunburn or overexposure. So get out there and enjoy the radiant sun responsibly!

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

Heartburn During Pregnancy

One of the most common and irritating symptoms during pregnancy is heartburn. This uncomfortable burning sensation in the chest and into the throat can happen any time of the day, however is most common at night when laying down to go to sleep. Heartburn may be caused by pregnancy hormones (progesterone and relaxin) that cause relaxation of soft tissue in the body, including the lower esophageal sphincter which connects the stomach to the esophagus. If the sphincter is more relaxed, this allows stomach acid to travel into the esophagus causing irritation. These hormones also slow down the production of stomach acid which is needed for proper digestion of food and may lead to heartburn. 

Another common reason for heartburn during pregnancy is due to the stomach and diaphragm being shifted up to make room for growing baby. As baby takes up more room in the abdomen, there is less room for the stomach, making it easier for food and acid to travel into and irritate the esophagus. Heartburn is usually the worst during the end of the 2nd trimester/beginning of the 3rd. It typically improves later in the 3rd trimester as baby moves down preparing for birth.

The good news is there several safe, natural ways to help alleviate and may even prevent heartburn during pregnancy:

1.      Get adjusted! Adjustments and manual therapy may help relax the diaphragm and shift the esophageal valve into a more functional position. Also, chiropractic adjustments may help improve function of the parasympathetic nervous system which controls relaxation and digestion. Your chiropractor can also review things you can do at home to help relieve heartburn symptoms.

2.      Change positions: Avoid reclining or laying down immediately after eating. When you do lay down, use pillows to prop your head above your chest and lay on an incline

3.      Drink plenty of water throughout the day. Try drinking small amounts consistently, focusing on more fluids during the first half of the day (drinking too much close to bedtime can lead to more night wakings…and we know these happen enough already!). Also, avoid drinking a lot during meals to prevent dilution of stomach acid and digestive enzymes. 

4.      Drink lemon or apple cider vinegar water to support proper digestion and proper stomach acid levels. Try adding 1-2 tablespoons to a glass of water and drink before or in between meals. This helps increase the acid needed in your stomach to break down food and aids in digestion.

5.      Take probiotics and digestive enzymes to aid digestion. Consult your doctor to identify which ones are best for you and your digestive needs.

6.      Stretch! Practicing diaphragmatic breathing and yoga along with prenatal stretches can help decrease tension around the chest and abdomen. Getting good movement in this area can help take stress and tension away from the diaphragm and stomach, allowing better function and positioning.

Remember: before starting any new routines or supplements, consult your healthcare provider.

You do not have to suffer from prenatal heartburn! Hopefully, these suggestions will provide you with some relief. If you are suffering from heartburn, we may be able to help! Call us to schedule your appointment.

In health,

Dr. Abbey

(216) 952-3830

http://clechiropractic.com

The Emotional and Physical Stress During Pregnancy

April is the month that has been recognized as Stress Awareness Month since 1992. But for the past two years, it seems to be particularly more important to address stress in our lives. For the past two years we have been dealing with tremendous life changes as the world changed as we knew it. It feels good to have a little bit of sense of normalcy back! Today I want to take the time to address how stress can be life changing, especially when it comes to being pregnant or having a baby during a pandemic. 

Stress During Pregnancy

Feeling stressed during your prenatal period can be really common. A lot of changes in your body and your environment are happening. Causes of stress can vary from person to person, but there can be some common causes of stress during pregnancy. A few causes could be: 

• Dealing with physical discomfort such as morning sickness, problem sleeping, tiredness, constipation, body aches and pains.

• Hormones are changing! 

• If it is your first pregnancy, you can stress about what to expect during labor and delivery, and also how to take care of your little one. 

• Did I already say your hormones are changing? 

• Stress at work. 

• And maybe just simply because this is something new for you and new things can be stressful! 

Ways to Help with Stress During Pregnancy

Being stressed is a common reaction of your body to environmental changes. Reaction can be physical, emotional or both! To lead a healthy and low stress lifestyle, it is very important to encourage healthy habits that can improve your well-being. Let’s be honest, we can’t avoid stress but we can try to minimize the stressors that surround us!  

Here is a list of new things you could try during your pregnancy to minimize stress. At the same time, you are able to prepare your body and mind for birth. 

A few things to try could be: 

• There are treatments that can help with your physical discomforts such as prenatal massages, chiropractic care, physical therapy and acupuncture. Know that you have options!

• Join classes where you can connect with other birthing people such as prenatal yoga classes or meditation. It can always help to share your experiences with people that are dealing with the same thing. 

• Take childbirth education classes to learn what to expect during birth. Invite your partner or family member to the classes so you can have that support system at home!

• If the weather permits, go for walks, enjoy the outside. Studies have shown that being active and exercising reduces stress levels and helps regulate hormones such as insulin, cortisol and thyroid hormones. 

People that surround you may help you to release some of the stress as well. Know that it is okay to talk about what is stressing you! Ask providers about resources in the community that may be helpful. Don’t be afraid to accept help when people offer. It takes a village and our village is here for you! 

Do not hesitate to reach out! We are here to help 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

Chiropractic Benefits for a Colicky Baby

An infant spine can get restricted during the stress of birth. Baby pushes through the birth canal adjusting their flexible bones. This process, even though natural, could even cause slight restrictions in the baby’s spine and cranial bones. If there is enough irritation in the spine, it can present as colics, latching and/or breastfeeding issues, sleeping difficulties, torticollis, digestive issues such as acid reflux, diarrhea and constipation.

Constant crying and fuzziness is quite common for infants, especially during the first three to four months. Babies will often cry when they are hungry, tired, or because of a wet diaper. However, if it continues to cry even when you have fed them, comforted them and changed their diaper, they might be colicky. 

A colicky baby can be defined as a healthy baby that cries for prolonged times for no apparent reasons, and it seems difficult to comfort. 

Common colic signs can be presented as:

• Constant crying w/o comfort

• Baby looks like it is in some sort of pain (screaming)

• Having hard time to sleep 

• Constant gas/bloating

• Having constipation or diarrhea 

• Arched back

Certain body restrictions, foods and feeding habits can cause the baby to experience stress in their bodies. 

Chiropractic Care Benefits for Colicky Babies: 

• Release joint restriction

• Reduce muscle tension

• Increases nerve function

• Improve joint mobility

• Boost immune system

Chiropractic adjustment can be very helpful. When the restrictions in the joint are released, it boosts the child's body to  work properly when performing daily activities such as eating, digesting, sleeping and moving around. 

It is always recommended to rule out any underlying conditions that can be the cause of your baby’s discomfort. If your baby is experiencing any of these symptoms, reach out to us! We can always let you know if chiropractic care is right for your baby or we can guide you to the right provider. 

In health, 

Dr. Shirley

http://clechiropractic.com

216-952-3830

Q & A: Craniosacral Therapy with Dr. Shirley!

Have you been wanting to learn more about Craniosacral Therapy? Both Dr. Shirley and Jessy offer Craniosacral Therapy sessions.

In this interview, Dr. Shirley answers questions like:

• What is Craniosacral Therapy?

• Who can benefit from Craniosacral Therapy?

• What does a first visit look like?

• What do subsequent treatments look like?

• How do children benefit from Craniosacral Therapy?

Craniosacral Therapy appointments can be scheduled online! Watch the interview below :)

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!

Recognizing and Treating Tongue-Tie: What Every Parent Should Know

Every year, many babies are born with tongue and lip ties. Early diagnosis and treatment is recommended for young children to support optimal growth and function while helping to avoid long-term side effects.

Seeking chiropractic care can be an important part of care and rehab following tongue tie and lip tie revisions, helping to ensure proper alignment and function of the tongue, mouth, head, neck, and the rest of the Deep Front Line (DFL) anatomy train which includes the diaphragm, spinal stabilizing muscles, hips flexors, and intrinsic knee and foot muscles!

What is a tongue or lip tie?

Tongue tie (or ankyloglossia) is an unusually short, thick, or tight frenulum (the band of tissue that connects the bottom of the tongue to the floor of the mouth). For many instances of tongue tie, a lip tie is also present. Similarly, to tongue tie, a lip tie is when the band of tissue that connects the upper lip to the gums is too tight, short, or thick. Ties are congenital issues. When an embryo is growing in the womb, the tongue and the floor of the mouth fuse together. Over time, the tongue separates from the floor of the mouth. Eventually, only a thin cord of tissue, the frenulum, connects the bottom of the tongue to the mouth floor. As an infant grows, the frenulum usually thins and shrinks. In children who are affected by a tongue tie, the frenulum remains thick or attached to the tongue tip and does not recede, which makes it difficult to move the tongue.

What are the signs and symptoms of a tongue or lip tie?

There are several signs and symptoms for babies with ties.

Signs and symptoms commonly seen in tongue tied infants include, but are not limited to:

·        Clicking while nursing

·        Colic

·        Difficulty nursing (including not able to finish sessions)

·        Excessive drooling

·        Excessive spitting up

·        Fussiness

·        Gagging

·        Gassiness

·        Hiccups

·        Milk blisters

·        Mucous in stool

·        Poor latch or suction

·        Reflux

·        Restricted tongue movement

·        Sleeping with mouth open

·        Slow weight gain

·        Stiffness or back arching

·        Torticollis

·        Uncomfortable or fussy when in a car seat

·        Weight loss

Note: these signs/symptoms may also be associated with other issues or dysfunctions. Consult your healthcare provider if your baby is experiencing any of the issues listed.

Signs and symptoms commonly seen in mamas of tongue-tied babies include, but are not limited to:

·        Bruising on or around nipple

·        Breasts frequently not feeling emptied after nursing sessions

·        Clogged ducts

·        Engorgement

·        Flattened or creased nipple after nursing session

·        Mastitis or inflammation of breasts

·        Overactive or delayed milk ejection

·        Pain (during or after nursing)

·        Supply issues

·        Uncomfortable or unnatural feeding positions

Why do babies need to be evaluated and diagnosed for ties?

If you think your child may have a tongue and/or lip tie, they should be evaluated, diagnosed, and given care as soon as possible. There are several pediatric specialists who can evaluate and diagnose ties including lactation consultants, pediatric dentists, chiropractors, ear/nose/throat (ENT) specialists, pediatricians, physical therapists, and occupational therapists. Tongue and lip ties can affect an infant’s ability to properly nurse/feed, swallow, breath, and even self-soothe. If the tongue cannot move in a full and functional range of motion, it is unable to properly shape the hard palate (roof of the mouth) which also plays a critical role in normal feeding, movements, and overall growth and development. Unaddressed ties may even have long-lasting affects including speech delays or impediments, challenges with normal movement or functional development, vagus nerve interference, behavioral issues, head and neck tension, headaches, TMJ dysfunction, crowding of teeth, and sleep disorders.

How is it treated?

Once a tongue tie has been properly diagnosed, often the next step recommended is to have it revised (or “clipped”). The procedure is typically very quick and minimally invasive.  Modern techniques with laser revisions are quick, effective, and often babies sleep through the procedure! Babies usually can nurse immediately following the correction. Your baby’s revision specialist will typically recommend follow up care including consulting a chiropractor or craniosacral therapist along with home care to help with the healing.

Follow-up care: Chiropractic Care and Craniosacral Therapy

Following the revision, it is beneficial to consult a chiropractor and/or craniosacral therapist (or ideally both!). These practitioners help ensure proper alignment and function of the surrounding areas as well as teach you stretches and retraining exercises, so full functionality is returned as soon as possible. It is also beneficial to schedule an appointment with a lactation consultant to ensure there are no other challenges interfering with optimal nursing.

Many may not think of utilizing chiropractic care for tongue tie treatments and post revision care. Everything in the body is connected; when restriction is present due to a tethered tongue, it often leads to restriction and tension of the surrounding muscles and fascia of the Deep Front Line (DFL). This may result in abnormal movement and positioning of spinal segments, affecting the nervous system and other motor patterns or functional development. Checking and maintaining proper movement and function of the spine and related soft tissue may result in faster healing and more optimal functionality not only of the tongue and the surrounding muscles, but the entire body as well.

Craniosacral therapy may help reduce stress and tension in the body and remove interferences to the cranial bones and nerves caused or related to tongue tie. The restriction not only affects the tongue but can also limit motion of the cranial bones which can affect proper shaping of the head, including molding the hard palate. When the cranial bones are unable to move optimally, flattening of the skull can occur.

We can help!

At Cleveland Chiropractic, our chiropractors are trained to recognize the signs and symptoms of tongue and lip ties, collaborate with lactation consultants and specialists to diagnose and revise the ties, and help support a child’s healing and function through specific adjustments and craniosacral therapy. If you have any questions about how we may help your baby, call our office or schedule a consultation. 

In health,

Dr. Abbey

Creating Healthy Habits

First of all, I hope you are having the greatest start for 2022. I know we (at least me!), try to make new health and habits goals when starting the new year. But let's be honest, usually goals last for a few months but what happens after that? You guessed it, we get lost on work and on our daily lifestyle. 

This year I want to do something different. Every month of the year, I  want to work with a new healthy habit. And I want to share that with all of you. Maybe, as a community, we can help each other out to reach our goals and improve our overall health. Isn't it great when our mind and body feels great? Well, I want that feeling to last forever. 

Here is a list of healthy habits and goals I’ve been working on for the past few months and I want to keep incorporating them daily(hope I don’t disappoint!):

• Meditation - sit down at least 5-10 minutes a day to achieve mental clearness and start my day calm and collected. 

• Screen Time - definitely need to reduce screen time from my phone. Social media is a big thing nowadays. It’s a way to keep us connected with family and friends but let's be real, it can be so overwhelming at times.

  •  Also, let’s talk about text neck - bad posture creates changes in our natural cervical spine making us prone to dysfunction and weakness of muscles and ligaments. 

  • High screening time can alter our sleeping patterns. It can disrupt the melatonin surge needed to sleep leading to a less restful sleep.

• Exercising - oh yes! This is a big one, right? But how good you feel physically and mentally after moving and working out. Exercising at least 3x/week boosts your energy, improves metabolism, promotes better sleep and better mood, controls weight and many more benefits. 

• Self Care - don’t we all need this! Getting regular chiropractic adjustments, acupuncture therapy and/or therapeutic massages helps your body to reduce stress and tension improving your overall body function. It is imperative to take care of ourselves. 

• Colorful Diet - really important to have a very fun and colorful diet filled with vegetables and fruits. Make new recipes adding color like mac & cheese with carrots and broccoli. Use your imagination to add new and healthy recipes to your life. 

• Mental Health- this one is a game changer for me. For the past year we have been living difficult times and it is important to keep our mental health in check from time to time. I believe it is important to have a professional who can  guide you in better ways to cope with our difficult times. 

If you or someone you know is looking for ways to take care of your body, know that here at Cleveland Chiropractic we provide chiropractic care, acupuncture therapy, therapeutic massage, prenatal and postpartum care and physical therapy. Do not hesitate to reach out!

With love, 

Dr. Shirley

Cesarean Scar Mobilization

Scar tissue has less mobility than normal tissue does. During a cesarean, the incision goes through 7 layers of tissue (6 layers of abdominals and the uterus). Pain and dysfunction, including headaches/migraines, neck pain, TMJ disorder, painful nodules, plantar fascitis, low back pain, incontinence, hip pain, constipation, and low libido, can commonly occur after a cesarean. Mobilizing the scar tissue and advanced treatment (such as Mercier Therapy or scar tissue specific manual therapy) can help immensely improve the mobility of your scar tissue and reduce pain and symptoms.

You can start mobilizing your cesarean scar about 6 weeks after birth, if your incision is healed.

Check out Dr. Candace’s suggestions for how to mobilize your cesarean scar. If you are looking for advanced therapy, consider scheduling a Mercier Therapy consult with her.

Top 5 Pregnancy Myths Busted

#1. C- section is EASIER than Vaginal Birth: There is often a misconception that because your birth was surgical that it was easier- especially if you scheduled your C-Section. Surgical birth has become very safe and common, so many people assume that the recovery is easy, However, Caesarean birth is still major abdominal surgery and will generally have a longer recovery time. If you experience a C-section, remember to be gentle with yourself and give yourself plenty of time to rest and recover. Not only are you healing from the demands of pregnancy but you are now healing from major surgery as well

#2 C -sections will prevent urinary incontinence: While the statistics show that there is a greater incidence of stress urinary incontinence associated with vaginal birth than with a planned C-section, women who undergo a planned C-section can still experience urinary incontinence. According to a recent study published in the May 2021 issue of the medical Journal Medicine, more than mode of delivery was associated with risk of Stress Urinary Incontinence. For first time mothers, pre-pregnancy BMI, Diabetes, Abortion, Newborn Weight, Use of Epidural Anesthesia and Duration of Second Stage of Labor all were significant factors in development of Stress Urinary Incontinence. An honest conversation with your healthcare provider will allow you to make the best decision for your birth.

Reference:

Gao J, Liu X, Zuo Y, Li X. Risk factors of postpartum stress urinary incontinence in primiparas: What should we care. Medicine (Baltimore). 2021;100(20):e25796. doi:10.1097/MD.0000000000025796

#3 Sex will hurt the first time after birth- While this can be the experience of some women, it is definitely not the norm. Just as before baby, intimacy is more than just intercourse and your biggest organ of intimacy is your brain. Communicate any fears to your partner and make sure that you take physical intimacy slowly. Give yourself enough time to heal and find new ways to be physically intimate along the way. Massages, warm baths, have a good laugh and/or an enjoyable dinner, plenty of time to relax can help. Remember that each woman heals differently after birth and give yourself plenty of time to work your way into a physical relationship. If the above suggestions are not working or you feel something is really off, this would be a great time to schedule an evaluation with Pelvic Floor Physical Therapy.

#4 Labor has to be a painful and awful experience- Watch any shows on television and you will see birth as a painful and tortuous experience. Unfortunately, we are not shown how many labors are a lot of work but can be peaceful and rewarding. There are many childbirth preparations classes available that show that by physically and mentally preparing for a birth, you can have a wonderful experience. Chrissy’s personal favorite resource is Ina May’s Guide to Childbirth by Ina May Gaskin because more than half the book is dedicated to affirming and uplifting birth stories that help combat the negative images of birth that we are surrounded with by society.

#5. Just because your Healthcare Provider clears you for activity at your 6 week check up does not mean everything has to be back to “normal”- Post-partum recovery takes much longer than 6 weeks! Your body is amazing when it grows (and delivers) a human, Post-Partum recovery can take up to a year especially if you are breast feeding. It is never too late to help with post-partum issues. As a physical Therapist, I have helped women more than 10+ years post-partum deal with issues that happened

during or after their pregnancy. If you are struggling with back pain, incontinence, pelvic pain or heaviness, difficulty getting back into an exercise routine or difficulty exercising, schedule an appointment to see Chrissy, our Pelvic Health PT, to help you speed up your healing process

Chrissy Frey, Pelvic Health PT

Detoxing After the Holidays

After the holidays, it’s common to feel sluggish, run down, and fatigued. The hustle and bustle of all the prepping, shopping, parties and celebrations, along with changes in schedules, different holiday food, and change in sleep can leave the us feeling worn down and in need of a reset. The start of a new year often brings people to focus more on their health and wellness. Looking for some tips to detox and cleanse after the holidays? Not sure what you can do during your prenatal or postpartum period to detox? Here are some recommendations to help you achieve your health and wellness goals to feel and function your best in the start of the new year (and all year long):

1. Drink Plenty of Water/Stay Hydrated

During the holidays, your detoxing organs tend to work overtime! Your liver and kidneys are probably still trying to filter out toxins from the food and drinks enjoyed during all the celebrations. Our skin is also an important part of detoxing; it experiences extra stress during the winter months due to cold weather and dry air. Being fully hydrated is essential if you want to detox after the holidays, because water is needed to eliminate the excess waste from the body and functional optimally. Ideally, the goal is to drink half your weight in ounces/day. For a 150lb person, this would be 75 ounces each day. If you are currently not drinking water throughout the day or consuming much less than this, try adding a glass of water when you wake up and before each meal. Using a water bottle that has the ounces labeled or reminders for drinking during the day may help you stay hydrated and reach your goals. You can also add fruit such as citrus or berries or cucumbers or herbs such as mint or ginger to enhance your water; it also helps your body absorb more water, too! Drinking herbal teas with lemon, ginger, chamomile, rose hips, dandelion, burdock root, nettle, or chaga mushroom can help to cleanse the body as well. IMPORTANT: if you are pregnant or nursing, be sure to consult your doctor before consuming any herbs as some are not recommended or are contraindicated. 

2. Clean Up Your Kitchen!

If you want to detox and recover from your holidays, it’s important to clean-up of the food in your house and set yourself up for success. Swap sweets, junk, and processed foods for fresh, nourishing whole foods. To avoid snacking on junk, have healthy options prepped and ready, such as cut up veggies, healthy dips or dressings premade, and freezing meal-sized portions for easier use during the week. Try shopping in bulk and doing meal prep for the week; this may be cleaning and cutting produce, cooking proteins, or putting ingredients together and storing to cook later in the week. Check out meal prep ideas online if you need ideas for how to plan for busy weeks or for your family. Follow pages such as Whole30, The Paleo Mom, or Nom Nom Paleo for clean, healthy, and delicious menu ideas!

3. Eat Detoxing Foods

Eat more fruits and vegetables! Not only are the loaded with water and fiber, which is needed to promote healthy bowel movements, but also in essential vitamins and minerals...and they even contain  protein! Daily, you should consume at least five portions of veggies, four portions of fruits and limit grains and simple carbohydrates. Don’t forget to incorporate healthy fats such as coconut oil, avocado oil, ghee or grass-fed butter, and nuts and seeds. Healthy fats support hormone function and cell health which are both important for optimal digestion and detox. Fermented foods such as krauts, pickled-foods, kimchi, keifer, and kombucha help to build up good gut flora (good bacteria) which not only aids digestion, but also helps with detoxing and elimination. Cruciferous vegetables including broccoli, cauliflower, kale, brussels sprouts, cabbage and mustard greens are high in fiber and sulforaphane, a compound that has been shown to boost the liver’s detox enzymes and support the immune system. Cruciferous foods are also high in vitamin C (actually, more than citrus!), which has great cleansing properties and is essential to help repair the skin and other soft tissue. Note: if you are nursing, eating high amounts of cruciferous vegetables may cause gassiness in baby; consult your doctor or lactation consult before changing your diet.

4. Get Your Cells Moving!

During the holidays, we tend to be less physically active. Not only is movement important for our muscles and joints but it is also vital for optimal circulation for our bodies to rid themselves of toxins. Exercising helps the digestive system and promotes regular bowel movements. If you were on a fitness routine before the holidays but fell off track, there is no better time to get back into your rhythm! If you weren’t exercising or didn’t have a routine, consider adding gentle activities such as walking or yoga. During winter, incorporating more movement not only supports the body’s detox system, but helps us keep warm and improved circulation. This may be the year to join a gym, start fitness classes (ask us about our prenatal and postpartum series!), or even work with a trainer to reach your goals. There are a lot of great online options that may fit your needs as well. Ask us or one of your healthcare providers what would be a good fit for you. In addition to fitness and exercising, adding healthy therapies such as massage, acupuncture, and infrared sauna sessions can help your body detox. All these holistic therapies support optimal circulation and lymphatic drainage which are essential to the detox process. 

5. Support with Supplements

Even someone who eats the healthiest diet can benefit from taking supplements. Why is this? Unfortunately, the foods we eat are not as nutrient-rich as we think due to soil depletion, pesticides, and processing and oxidation. Choosing organic and either growing or buying local are great ways to increase the nutrient content. To fill in any nutritional gaps, or supplement our diet, “supplements” can be beneficial not only to support overall health but also help the body to detox and function optimally. You can boost your energy levels and your immune system with natural supplements such as B vitamins, probiotics, Vitamin D, magnesium, Coenzyme Q10, and zinc. Of course, everyone’s nutrient needs are different and unique. There are detoxing cleanse programs that may help jumpstart your post-holiday detox. Consult one of our doctors, a naturopath, or functional medicine practitioner to learn how to better fill in the gaps and better support your body.

6. Detox Your Mind 

Remember that detoxing your body can include detoxing your mind and your lifestyle. Start by focusing on one area or aspect of your life. This can be adding positive daily affirmations, journaling, practicing mediation or prayer, or even taking a walk. Maybe consider cleaning out a drawer or cluttered area a day (or week); clutter in our life can create clutter and stress in our minds. Stress changes how our body functions; increased or prolonged stress responses increases cortisol production and slows the detox process. Consider making modifications to decrease the stressors in your life such as reducing or eliminating unnecessary tasks or responsibilities, changing how you respond to stress/adding activities to help manage stress, and asking for help to avoid feeling stressed or overwhelmed.

Hopefully, utilizing some of these tips will help you to detox and reset for the new year. Be patient with yourself and take each day at a time. Some days may be more challenging than others, but keep the end in mind: a healthier you! Some days it’s more challenging to make healthier choices; give yourself grace and remember that each day is a new day. If you are currently sick or feeling overly run-down, this may not be the best time for detoxing, cleaning, or taking on new habits. You can certainly modify the foods and drinks you consume and practice other healthy habits until your body is ready for a detox program and more exercise. The most important thing is to do more self-care and make positive steps towards a healthier you in the new year. May your new year be filled with good health, wellness, and happiness. 

In health,

Dr. Abbey

drcrouse@clechiropractic.com

Baby's First Adjustment

Majority of new moms at the office ask me when would be the best time to bring their little ones for a chiropractic adjustment. What are the benefits of a baby getting adjusted? Is it really necessary?  To answer the question about when would be a great time to bring their newborns, there is not a right or wrong answer but I do always encourage the parents to get their baby checked as soon as possible. And This is why!

Birth trauma continues to be an under-treated issue. Complications during birth can create misalignments and restrictions on the baby’s spinal column. It is important to know that most of the neurological development happens within the first year of life. When there are restrictions in their bodies, some might begin to present symptoms such as:  difficulty breastfeeding or latching, torticollis, colic, acid reflux and digestive issues. 

Adjustments for baby’s are very gentle and use less force than the pressure you would apply to your own eye. Yes! It is very gentle! This pressure is enough to correct the restrictions and create changes so the baby's body can work in it’s optimal capacity. 

What happens when my children get older? Do they still need to get adjusted regularly?

During children's growing phases, they start to reach different milestones that are key to a healthy development. Early milestones happen within the first year. A few examples are: holding their head steady without support, rolling from back to tummy position,  holding toys or bottles in their hands, crawling, climbing,  standing up without support and walking. 

Later, during their more independent stages, children will engage in more complicated activities such as kicking a ball, grabbing a bat, dancing, running, hopping and maybe participating in sports. 

All of these activities play an important role in your child’s development even though we don’t realize that often. While reaching these milestones, your child’s body can get misaligned and restricted during the process. It is completely normal! But when the restriction stays on their body for a longer period of time it can cause muscle tightness, joint restrictions and discomfort that can interfere with the child’s daily activities.

Chiropractic care reduces the stress to their bodies and nervous system allowing the body to perform optimally and improve their potential for healing and wellness. Adjustments for the little ones are completely different from adult adjustments. Restrictions are corrected with gentle pressure or using an instrument called an Activator. 

Symptoms mentioned above respond very well to chiropractic care which also supports milestone development and immunity. The purpose of treatment is to restore and maintain normal body function so your little one grows into a happy and healthy adult!

If you are interested in getting more information on how we can help, please visit our website, send an email to info@clechiropractic.com or contact us as (216)952-3830. 

Chat soon!, 

Dr. Shirley