Benefits of Breathing

We are all constantly breathing. We do not even think about the breaths we take in the day. Our bodies are amazing and take care of that for us. It is important though, to think about the way we breathe each day. It is also good to know ways we can benefit from doing it properly and how it can be used as a tool to help with stress reduction.

Benefits of daily breathing exercise practices:

1.     Stress reduction.

2.     Anxiety/depression reduction.

3.     Improved mood.

4.     Helps with emotional reset.

In the day it may feel overwhelming to try and take extra time to meditate, or meditation may just not be your thing. A study showed that 5 minutes of daily breathing exercises 1x/day for 1 month had greater stress reduction than meditative practice. This is not to say breathing exercises are better than meditative practice. This is to show another practice that may be easier to do and has the same benefits.

Here are a couple breathing exercises to try. There are many out there so experiment and find which you like best!

·       2:1 Ratio Breathing: For this, you will exhale twice as long as you inhale. For example, inhale for one second, exhale for two. Try and focus on expanding your belly as you do it.

·       Box Breathing: For this, breathe in, counting to four slowly. Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds. Step 3: Slowly exhale through your mouth for 4 seconds. Step 4: Repeat steps 1 to 3 as needed.

Tips for better breathing:

1.     Breathing through the nose. This helps us take in more oxygen with each breath.

2.     Breathing with your belly. Using the diaphragm helps with better core function. It will help with reducing the usage of certain neck muscles which can help reduce neck tension and discomfort. For people with back pain, changing breathing habits may help with this as well.

3.     Taking slight pauses while you breathe. This helps to balance the gases (oxygen/carbon dioxide) in our system which is essential for overall proper body function.

4.     Sitting upright and with the chest open as best as possible. This will help the lungs expand easier.

Check in with yourself and see if you are already doing these things while you breathe. See if notice if any of these tips are hard for you to do. If so, and you are finding it hard to pinpoint why please feel free to contact us. We are here to help!

Take Care!!

Dr. Alex

Brief structured respiration practices enhance mood and reduce ... Accessed October 26, 2023. https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8.

Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017 Jun 6;8:874. doi: 10.3389/fpsyg.2017.00874. PMID: 28626434; PMCID: PMC5455070.

Sleep

Many of us know the importance of sleep. Whether it is from someone telling us or knowing how we feel after a night of not sleeping well. Memory, mood, blood sugar, and metabolism are some of the systems impacted when we do not get enough sleep. We go through various sleep cycles throughout the night. The first sleep cycle after we fall asleep helps our bodies clear out toxins and restore proper functions. The next part of the sleep cycle that occurs closer to the early morning helps us to restore and clear out our emotional centers. If you ever wonder why after not sleeping well your mood is different, this is part of the reason. It is important that we get enough sleep to go through all the cycles. Of course, life happens and depending upon various circumstances it can be a challenge to get the amount we need. Here are some tips and tricks to help with those sleep troubles.

General Sleep Hygiene Habits

·      7-9 hours/night

·      Go to bed and wake up at same time.

·      Turn off lights last hour before bed.

·      The best sleeping temperature is 65-68° F. Our body temperature needs to drop to fall and stay asleep.

Waking up at night

·      After 30 minutes of trying to fall back asleep, get out of bed and do something like reading, listening to music, or meditating.

·      If you do not feel like getting out of bed, go on a mental walk. Picture a path or a route you know well, picture yourself traveling along it and picture it clearly in your mind.

·      Anything that takes your mind off trying to fall asleep can be helpful.

Napping

·      Do not fear napping! Done well they can be a great tool to help fill sleep gaps. They can help reset our emotions and help with our memories.

·      20 minutes is the sweet spot for napping. Too long and you may wake up feeling groggier than before the nap. This is because you’ve entered one of the deep sleep cycles.

·      Naps after 3pm may make it harder to fall asleep at night. But you all know your schedules best 😊, so do what works for you.

Caffeine

Caffeine can disrupt our sleep in 3 ways:

·      It blocks the signals that tell us we are tired.

·      It can inhibit the deep sleep cycles. If you are the type of person who can fall asleep right after drinking coffee it is important to remember that it can still be affecting your quality of sleep even if you are able to fall and stay asleep.

·      It has a half-life of around 6 hours. This means that after 6 hours half of the amount of caffeine initially consumed is still circulating in the body. Noticing what time of day, we are having caffeine can be a useful tool for improving sleep quality.

Give these tips a try next time you find yourself having sleep troubles. If you feel like you need more support, chiropractic care and acupuncture can be helpful. Please contact our office if you have questions or need assistance.

Take Care!

Dr. Alex

216-952-3830

To schedule an appointment with Dr. Alex: Schedule Online!

Source

Podcast. Bartlett, Steven. “The World’s No.1 Sleep Expert: The 6 Sleep Hacks You NEED! - Matthew Walker | E228”. The Diary of a CEO. May 9th, 2023. Date Accessed 10/1/2023. https://open.spotify.com/episode/6F3dV8BzpJyHR61hDnrdxS?si=90cd4cf6c3df4599

Low Level Laser Therapy at Cleveland Chiropractic & IHC

There are so many wonderful therapies and advanced technologies that are available to assist the body’s natural healing process. At Cleveland Chiropractic and Integrative Health Center, we are proud to offer many advanced techniques and therapies for patient care including the Erchonia EVRL Low Level Laser Therapy (LLLT or cold laser). Dr. Abbey specializes in low level laser therapy and collaborates with our other providers to incorporate this therapy when beneficial for a patient’s care plan.

So what is LLLT? The EVRL LLLT is an FDA approved therapy that utilizes specific wavelengths of light to interact with tissue. This therapy has been proven to accelerate the body’s healing process. The laser is emitted from a handheld device and painlessly penetrates the skin’s surface to reach damaged/injured tissue and reduce inflammation and pain. It can be used for a variety of acute and chronic conditions to help reduce pain, swelling, and spasms and increase functionality. LLLT is also effective in the treatment of skin ailments, such as acne and scars.

In our office, we utilize the Erchonia EVRL because it has both red and and violet cold low-level lasers which enables it to safely and effectively treat a broader range of conditions than many other cold lasers available today. We have seen great success with many different issues and conditions ranging from pain syndromes to visceral (organ/internal) issues to cranial and behavioral issues. The safe and effective therapy can be used on children and adults! It’s amazing to see how little ones instantly calm with the healing light therapy or to see improved movement or function after therapy! For patients who have had injuries or surgeries (such as c-sections), the healing therapy of the laser can help reduce scar tissues, decrease pain, and accelerate the overall healing process.

What issues can benefit from the EVRL LLLT? The combination of lasers in the innovative design of the EVRL offers unique therapy including anti-bacterial and anti-microbial properties and may help an extensive range of conditions, such as:

§   Acute and chronic pain

§   Arthritis

§   ADHD

§   Back pain

§   Burns

§   Bursitis

§   Carpal Tunnel and other repetitive use conditions

§   Cell regeneration

§   Concussion recovery/head injuries

§   Fibromyalgia

§   Functional imbalances

§   Headaches and migraines

§   Joint injuries

§   Ligament sprains

§   Muscle strains

§   Myofascial pain

§   Neuropathy

§   Plantar Fasciitis

§   Post-Operative healing, including c-sections

§   Skin issues including acne

§   Soft tissue injuries/sprains and strains

§   Sports injuries

§   Swelling

§   Tendonitis

§   Visceral conditions

§   Wound healing and scars

We love the using laser therapy as it can help with improving cell growth, aid in wound healing, increase metabolic activity, reduce fibrous tissue formation, decrease inflammation, increase blood flow, stimulate nerve function, and support the body to fight of infection and bacteria or viruses. Cold laser therapy works with the body to support its natural healing abilities and can accelerate the process. It is a wonderful conjunctive tool for chiropractic treatments. Studies have shown rapid pain reduction and faster recovery times, far exceeding conventional methods. We are so excited to be able to offer this advanced therapy for our patients!

Visit our website https://www.clechiropractic.com/erchonia-laser to learn more or contact our office to learn more about our Erchonia EVRL cold laser therapy and to schedule your consultation with Dr. Abbey!

Swelling During Pregnancy

Pregnancy comes with many changes for the body, as can be expected. While new and often different, most changes or symptoms are not of concern, but can be uncomfortable or unpleasant. A common symptom we hear about from our patients is swelling, especially in the legs and feet and later during pregnancy. Swelling can also happen in hands and arms and other body parts. While this is common, it does not have to happen! So why does swelling happen? During pregnancy, there is increased blood flow to support growing baby. Also, pregnancy hormones affect the flow of fluids and make soft tissue more relaxed which can slow flow of blood and lymph fluids. As baby grows, baby’s position can put more pressure on the vessels and lymphatics in the lower abdomen (especially in certain positions) and limit fluid flow, especially from the legs and feet. Prolonged standing or sitting can make swelling worse.

So what can you do? Here are a few tips that may help reduce swelling and help you be more comfortable:

1. Stay hydrated! Drink plenty of water and eat high water containing foods (raw fruits & vegetables, broths, etc).

2. Boost minerals/electrolytes: try coconut water, electrolyte powders such as LMNT and Earthley, or adding a pinch sea salt and/or maple syrup to citrus water to help your body get enough essential nutrients to prevent fluid retention.

3. Get moving! Moving your body is important for fluid flow. Try doing ankle rocks back and forth or on a low step (use a hand rail for balance if needed). Lifting your feet helps to move fluid back up your legs and prevent swelling. Light exercise such as yoga may help as well.

4. Soak feet or swim: Water helps the body to move body fluid due to the gentle compression. Swimming adds beneficial movement to help with fluid flow. Salt water or Epsom salt add needed minerals for the body and can help reduce swelling.

5. Rest! Listen to your body. Take breaks as needed. Be mindful not to sit rounded or on your tailbone which interferes with fluid flow from your legs and feet. Laying on your side using pillows for support as needed is a better position. Sitting/rocking in an old-fashioned rocking chair may help, too!

6. Massage your legs and feet: Start from your feet and massage up your legs. Loosen tight areas including your ankles to get fluids moving. Using a magnesium lotion along with your massaging such as the Good Night lotion from Earthley can be very soothing and relaxing.

7. Get body work! Chiropractic, acupuncture, craniosacral therapy, massage, and physical therapy may all help address issues that can limit fluid flow in your body. All these care options may help reduce tension in the body and encourage optimum fluid flow. Your provider can also recommend specific tips for your body as well.

8. Be mindful of your diet: Making sure your body is getting plenty of protein and fats is essential, especially during pregnancy. Limit highly processed foods. Consult a nutritionist to learn more about what you can do to balance your diet and limit swelling.

9. Try compression gear: If you are experiencing swelling and will not be able to get much movement or do some of the other previously recommended options, compression socks or clothing for your legs may help minimize the swelling, especially if traveling. If you are experiencing swelling, let us help! Share this information with someone you know who may benefit as well.

Be well. You got this!

Dr. Abbey

216-952-3830

http://clechiropractic.com

#clechiropractic #cleveland #ohiochiropractor #prenatalchiropractic #prenatal #holisticcare #swelling

#pregnancy #movement #health #hydration #healthypregnancy

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

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

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

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

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

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

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

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

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

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

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

In health,

Dr. Shirley

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

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

Why is cesarean awareness important?

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

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

Some facts from ICAN’s website:

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

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

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

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

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

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

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

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

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

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

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

My Story

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

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

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

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

Xoxo,

Dr. Candace

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

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

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

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

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

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

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

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

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

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

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

In health, 

Dr. Shirley

Staying Healthy and Active During Pregnancy

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

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

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

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

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

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

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

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Natural Options for Managing Your Child’s Fever

Did you know fevers are helpful and an important part of a functioning immune system? When the body temperature increases, not only can this prevent infections from spreading but more importantly releases calcium to aid the body’s immune system. So what can you do when your little one has a fever?

1.     Monitor their symptoms: are they sleepy, lethargic, throwing up, congested, or acting normal?

2.     Monitor the fever: while the temperature can be important, be sure to watch if it keeps elevating, staying the same, or dropping

3.     Let them rest and encourage calmer activities

4.     Give them plenty of water/hydration: teas, coconut water, and even homemade gelatin are great options

5.     Provide nutritious food: think bone broth/soup (homemade/fresh if possible), smoothies made with fruits and veggies, and avoid sugars and processed foods

6.     Support with supplements: elderberry, bee propolis, vitamin C, D, &E, and calcium can help the immune system

7.     Take them for an adjustment: adjustments can help boost the immune system and may help the body break a fever

You know your child and what is normal for them. Some children run a fever but act completely normal otherwise. Some may only have a slight temperature elevation, but are very sleepy, run-down, and show other signs of illness. If a child only has a low-grade fever but isn’t acting themselves for several days or is not improving, this may be a sign of something that needs medical attention. Always consult your pediatrician or healthcare provider for specific healthcare needs or advice.

Note: Every child and fever may be different. Please consult your healthcare provider if your family is sick.

Dr. Abbey

#clechiropractic #fevers #chiropractic #kids #immunesupport #naturalhealthcare #familycare

CranioSacral Therapy as an Alternative and Conservative Care

According to the CDC in a new report , 20 million people in America have suffered from chronic pain that interferes with their daily activities and work.  Chronic pain can be the cause of a severe impact in someone's life. Individuals who have dealt with some type of chronic pain or condition have tried a variety of treatments; some finding relief while some might be in no luck. It is important to recognize that there is not a standard approach to treat pain that will work for everyone. 

For the past few years, the medical community has seen stronger evidence of the benefits of holistic care including craniosacral therapy (CST), acupuncture, chiropractic care, nutritional supplementation and massage therapy. Benefits of holistic care for pain management are increasing. Holistic care has shown to be beneficial as it is designed to work with your body's internal functioning boosting self healing and reducing side effects. It also may reduce dependency on pain medication which can cause or increase risk of addiction.

The goal of holistic approach is to promote the body's ability to heal by also encouraging better nutrition, sleeping patterns, exercises, stress reducing techniques and more. It is ideal to recognize the person as a whole, not only the area of complaint. 

What is CranioSacral Therapy? 

CranioSacral Therapy (CST) is a very gentle and relaxing hands-on therapy. This technique examines movements of cerebrospinal fluid and the membranes that attach to the inside of the cranium and sacrum, along your nervous system.  It is thought that when performing manipulation to cranial bones, skull and sacrum, it  normalizes the cerebrospinal fluid in the central nervous system, removing interferences which can improve the body’s own ability to heal. 

CST may also help release restrictions present in the soft tissue surrounding the brain, spine, organs, muscles, and more.  This therapy is based on the idea that the body is connected at all levels. Craniosacral technique is  a noninvasive therapy that uses a  light touch of no greater than a nickel to release restrictions in the craniosacral system. 

When restrictions in your body are released, it may help to reduce pains and aches, improves biological functions, promotes body’s self-regulation and boost healing. Craniosacral Therapy may help with following symptoms/conditions(to name a few):

• Headaches (migraines, tension headaches)

• Fibromyalgia

• Chronic pain

• Neuralgia

• Post-concussion syndrome

• TMJ syndrome

• Neck Pain

• Multiple Sclerosis

• Pediatric symptoms (oral restrictions, latching issues, more) 

Is CranioSacral Therapy for You?

CranioSacral Therapy (CST) is a technique that can be used when firm pressure is not tolerated. A variety of conditions can make your body sensitive to the touch such as fibromyalgia, chronic inflammation, allodynia, neuralgia and multiple sclerosis. CST can create a very comfortable and calm environment helping your body and mind to relax, promoting body self-healing. 

When dealing with your health, as soon as you create space for healing,  your mental, emotional and physical energy will increase as well. Giving you the support to perform your daily activities with more ease. 

We are here to help. Reach out! 

In health, 

Dr. Shirley

Preparing Your Pelvis for Birth

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

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

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

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

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

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

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

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

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

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

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

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

In health and blessings,

Dr. Abbey

Let's Talk About Concussions

September is back-to-school time and concussions become a more popular topic of discussion, especially for parents with children in sports. Although concussions can happen any time of year, it becomes more of a hot topic in this time of year with fall sports, including football. But you do not have to play football or even be an athlete to sustain a concussion. Concussions can occur as the result of a whiplash injury, falling down the steps, or slipping while walking or hiking…you don’t even have to hit your head to sustain a concussion! People of all ages can get concussions: even toddlers and pregnant women! 

So what is a concussion, how do you know if you have one, and what are the treatment options? Read on to learn more!

What is a concussion?

Head/brain injuries are classified into two categories: traumatic brain injuries (TBI) and mild traumatic brain injuries (MTBI). These classifications do not mean that the symptoms are more severe for an individual but rather are based on the medical intervention needed. MTBI do not have brain bleeds. Concussions are the most common MTBI.

So why are we talking about concussions?

Anyone can suffer from a concussion. For pregnant women, babies, and children, care options tend to be more limited and conservative. This is often the same approach with caring for head and brain injuries. Chiropractic care, manual therapy, craniosacral therapy, and acupuncture are all effective, conservative treatment options that may help with healing after a head trauma and offer safe options for perinatal and pediatric patients.

How is a concussion diagnosed?

Unfortunately, there are no specific medical tests to diagnose a concussion. Research is being done to find if there are biomarkers in the brain, but nothing has been confirmed at this time. The current most accurate testing is based on an evaluation of the injured person, testing congintive and physical function along with symptoms they have experienced. Other tests such ax xrays, brainscans, and bloodwork may be done to rule out other forms of head injuries or other conditions.

What are the treatment options?

The main/most common treatment option is rest, physical and mental, until the person is cleared to return to normal activity. Even after being cleared, modified activity may be necessary to help with healing and not to exacerbate symptoms. Research has shown the safety and effectiveness of manual therapy (including adjustments, soft tissue therapy, and physical rehabilitation) in the healing process. Studies have also shown that patients who received manual therapy as part of their therapy post concussion have a shorter and more complete recovery. Nutrition plays a very important role in the healing process, especially for brain injuries. The brain needs healthy fats such as omega-3s to function optimally. Research has not only proven the effectiveness of omega-3s for healing brain injuries, but also the benefit of using for prevention. Regular consumption of omega-3s may actually help reduce the severity or incidences of brain injury!

Why is this important?

Of course, any injury, especially head trauma, should be taken seriously and properly cared for. Concussions or other MTBIs often go undiagnosed or not properly managed. Thankfully, with more awareness, many people who sustain concussions are being diagnosed sooner, more accurately, and given more information about therapy and healing options.

Want more information? Here are some great sites and resources for you and your family about concussion, care options, and return to play/life protocols:

https://cattonline.com/

https://pages.clevelandclinic.org/concussion-index

https://share.upmc.com/category/concussion/

If you or someone you know has sustained a concussion or other head injury, please reach out! Dr. Abbey is a Certified Chiropractic Sports Physician (CCSP) and on the Concussion Registry for the state of Ohio. She specializes in cervicocranial adjustments and concussion care, helping patients as the heal and improve their overall function.

Exercise & Breastfeeding

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

When to start exercising? 

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

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

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

Here are a few tips for you to start: 

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

• Keep hydrated. 

• Go for walks with your baby. 

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

• Look for postnatal exercise classes near your area. 

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

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

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

Xoxo, 

Dr. Shirley

Preparing Your Body for Labor and Birth

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

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

Take a Class

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

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

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

Self Care

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

Eat Properly

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

Stay Active

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

Write a Birth Plan

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

Hire a Doula

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

Rest

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

Ask Questions! 

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

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

Xoxo,

Dr. Shirley

Breastfeeding Through Toddlerhood: A Mama's Reflection

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

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

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

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

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

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

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

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

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

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

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

Postpartum Healing

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

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

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

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

Essentials

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

• Maxi pads. 

• Ice packs. 

• Witch hazel pads. 

• Peri or squirt bottle. 

• Nursing bras. 

• Cotton underwear. 

• Nursing pads. 

• Stool softener. 

• Heating pad. 

• Sitz bath. 

Treatment/Care

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

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

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

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

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

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

• Get a massage when possible. You deserve it!

• Talk to a therapist specialized in postpartum. 

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

Mamas, do not hesitate to reach out! 

In health, 

Dr. Shirley

Benefits of Swimming While Pregnant: Stay Cool and Comfortable!

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

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

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

·        Improving blood circulation.

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

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

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

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

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

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

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

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

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

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

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

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

For beginner swimmers:

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

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

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

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

·        Don’t forget to stretch afterward!

For intermediate and advanced swimmers:

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

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

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

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

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

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

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

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