Can Acupuncture and Chiropractic Care Help with Anxiety and Stress?

Anxiety and stress-related disorders are among the most common health concerns, often presenting with both psychological and physiological symptoms. These may include increased muscle tension, sleep disturbances, autonomic dysregulation, and elevated cortisol levels. While conventional treatments such as pharmacotherapy and psychotherapy remain standard, complementary approaches—such as acupuncture and chiropractic care—can be used as adjunctive interventions.

The Physiological Impact of Stress

Stress activates the autonomic nervous system, specifically the sympathetic (“fight-or-flight”) response. Chronic activation can contribute to:

• Sustained elevations in cortisol

• Increased muscle tone, particularly in the cervical and thoracic regions

• Dysregulated sleep-wake cycles

• Reduced parasympathetic (rest-and-digest) activity

Over time, this imbalance may impair the body’s ability to return to homeostasis.

Acupuncture and Neurophysiological Regulation

Acupuncture, a component of Traditional Chinese Medicine, involves the insertion of fine, sterile needles at specific anatomical points. Contemporary research suggests that acupuncture may influence several physiological mechanisms:

• Modulation of the autonomic nervous system, promoting parasympathetic activity

• Stimulation of endogenous opioid release (e.g., endorphins)

• Regulation of the hypothalamic-pituitary-adrenal (HPA) axis

• Potential reduction in circulating cortisol levels

Patients often experience decreased subjective stress and improved sleep quality following

treatment.

Chiropractic Care and Nervous System Function

Chiropractic care focuses on the assessment and management of musculoskeletal dysfunction, particularly within the spine. Spinal joint restrictions and associated soft tissue dysfunction may

contribute to altered afferent input and increased somatic tension.

Potential effects of chiropractic interventions include:

• Reduction in musculoskeletal tension, especially in the cervical and upper thoracic regions

• Improvement in joint mobility and biomechanical function

• Modulation of nervous system activity through spinal manipulation

• Indirect support of autonomic balance

By addressing physical contributors to stress, chiropractic care may facilitate improved physiological resilience.

Integrative Effects of Combined Care

When used together, acupuncture and chiropractic care may provide complementary benefits:

• Acupuncture primarily targets neurochemical and autonomic regulation

• Chiropractic care addresses structural and biomechanical contributors to stress

This integrative approach may enhance overall outcomes by supporting both central and peripheral mechanisms involved in stress response.

Clinical Outcomes and Patient Response

Individual responses vary; however, patients undergoing combined care may report:

• Decreased perceived stress levels

• Reduction in muscle tension and tension-type headaches

• Improved sleep quality

• Enhanced overall sense of well-being

Considerations for Care

Patients experiencing chronic stress, anxiety symptoms, sleep disturbances, or stress-related musculoskeletal complaints may benefit from an integrative evaluation. These therapies are generally well-tolerated when performed by licensed practitioners and can be incorporated alongside conventional medical care.

Acupuncture and chiropractic care offer complementary, non-pharmacological strategies that may support the regulation of stress and anxiety through both neurophysiological and biomechanical pathways. As part of a comprehensive care plan, these modalities may contribute to improved autonomic balance, reduced physical tension, and enhanced overall function.

Feel free to reach out with any questions. Take care!

clechiropractic.com

@clechiropractic

216-952-3830

Tailbone Pain During Pregnancy: Why It Happens (and How to Find Relief)

If you’re pregnant and feeling pain at the very bottom of your spine—especially when sitting, standing, or rolling over in bed—you’re not alone.

Tailbone pain during pregnancy (also called coccyx pain) is more common than many people realize. And while it’s often brushed off as “just part of pregnancy,” that doesn’t mean you have to suffer through it.

Let’s break down why it happens and what you can do to feel better.

What Is Tailbone Pain?

Your tailbone (or coccyx) sits at the base of your spine. It’s a small bone, but it plays an important role in:

• Supporting your body when you sit

• Anchoring muscles and ligaments

• Helping with pelvic stability

During pregnancy, this area can become irritated or strained, leading to:

• Achy or sharp pain when sitting

• Discomfort when standing up

• Pain when rolling in bed

• Tenderness at the base of the spine

Why Does Tailbone Pain Happen During Pregnancy?

There isn’t just one cause of tailbone pain: it’s usually a combination of changesn happening in your body.

1. Postural Changes

As your baby grows, your center of gravity shifts.

This often leads to:

• Increased arch in your low back

• A forward tilt of your pelvis

• More pressure through your tailbone

2. Ligament Laxity

During pregnancy, your body produces a hormone called relaxin.

Relaxin helps your body prepare for birth by loosening ligaments—but it can also:

• Reduce stability in your pelvis

• Make joints (including the tailbone) more sensitive

• Increase strain with everyday movements

3. Pelvic Floor Tension or Imbalance

Your pelvic floor muscles attach near your tailbone.

If these muscles are:

• Too tight

• Overworked

• Not coordinating well

…they can pull on the tailbone and contribute to pain.

4. Baby’s Position

Your baby’s position—especially later in pregnancy—can place direct pressure on your tailbone.

This is why some moms notice symptoms:

• Increasing in the third trimester

• Changing depending on baby’s movement

How to Relieve Tailbone Pain During Pregnancy

1. Modify How You Sit

Sitting can be one of the biggest triggers.

Try:

• Sitting with your feet flat and weight evenly distributed

• Avoiding slouching or tucking your pelvis under

• Using a cushion or wedge to reduce pressure on the tailbone

2. Be Mindful of Transitions

Movements like standing up or getting out of bed can aggravate symptoms.

Helpful tips:

• Roll onto your side before getting out of bed

• Keep your knees together when transitioning

• Move slowly and with control

3. Support Your Pelvis

A pelvic support belt can sometimes help reduce strain by:

• Providing external stability

• Taking pressure off your pelvis and tailbone

4. Gentle Movement and Stretching

Staying active (in a way that feels good) can help:

• Reduce stiffness

• Improve circulation

• Support better muscle balance

How Chiropractic Care Can Help

Chiropractic care during pregnancy is gentle, specific, and tailored to your body.

For tailbone pain, care may help by:

• Improving alignment and movement of the pelvis

• Reducing tension in surrounding muscles

• Supporting better balance in the pelvic floor

• Helping your body adapt more comfortably to changes

Many pregnant patients notice:

• Less pain with sitting and movement

• Improved comfort throughout the day

• Better overall mobility

When to Seek Additional Support

Sometimes, a team approach works best.

You may also benefit from pelvic floor physical therapy, especially if:

• Pain is persistent or worsening

• You feel pressure or heaviness in your pelvis

• There are signs of pelvic floor tension or dysfunction

You Don’t Have to “Just Deal With It”

Tailbone pain during pregnancy can be frustrating—but it’s not something you have to push through.

With the right support, you can:

• Sit more comfortably

• Move with less pain

• Feel more at ease in your body as your pregnancy progresses

Looking for Relief?

If you’re experiencing tailbone pain during pregnancy and want support, chiropractic care can be a safe and effective option to help you feel more comfortable.

Have questions? Feel free to reach out anytime.

Warmly,

Cleveland Chiropractic and Integrative Health Center

Should I Go to Pelvic Floor Physical Therapy Even If I Don’t Have Symptoms?

If you’ve recently had a baby, you may have been told that you should go to pelvic floor physical therapy. However, if you are not having any major symptoms and are feeling pretty good overall, you may be wondering: is there any benefit for me?

The Short Answer: Yes, you can benefit.

The Long Answer: Even if you’re not experiencing obvious symptoms, pelvic floor physical therapy can be incredibly valuable.

Pregnancy and birth place significant demand on your body—especially your pelvic floor and core system.

During pregnancy and birth, your body undergoes major changes:

• Your pelvic floor supports the weight of your growing baby

• Your abdominal muscles stretch and adapt

• Your breathing mechanics shift

• Your pelvis and ligaments change to prepare for birth

Whether you had a vaginal delivery or a C-section, your body has done a tremendous amount of work.

Even if you’re not in pain, your system may still need support to fully recover.

Pelvic floor dysfunction often shows up in the few weeks following birth. However, some women experience symptoms later on and may not attribute these symptoms to pregnancy and birth.

This might look like:

• Leaking months (or years) later when you return to exercise

• Low back or hip pain that gradually builds

• Core weakness that doesn’t improve despite workouts

• Pelvic heaviness that shows up later in the day

Pelvic floor dysfunction can be subtle at first—and then more noticeable over time.

What a preventative Pelvic PT Visit Can Do

Think of pelvic floor physical therapy like a postpartum “check-up” for your core system.

Even without symptoms, a pelvic PT can:

• Assess how your pelvic floor muscles are functioning (not just strength, but coordination)

• Evaluate your breathing patterns and core connection

• Check for tension, overactivity, or imbalance

• Screen for diastasis recti

• Guide you on safe return to exercise

This gives you a clear understanding of where your body is and what it needs to function optimally.

It’s Not Just About Weakness

One of the biggest misconceptions is that pelvic floor issues are always due to weakness.

Many postpartum moms have a pelvic floor that is:

• Overactive

• Tight

• Lacking coordination

Without an assessment, it’s easy to do exercises that don’t actually address the root issue.

When “Feeling Fine” Isn’t the Full Picture

You might feel okay in daily life—but challenges often show up when your body is under more demand.

For example:

• Returning to running or higher-impact workouts

• Lifting heavier weights

• Chasing a growing toddler

• Going back to work and sitting for longer periods

A proactive pelvic PT visit can help prepare your body for these transitions. The conversation around postpartum recovery is shifting—from reactive to proactive.

Instead of asking:

“Is something wrong?”

We can start asking:

“How can I support my body long-term?”

Because you deserve more than just the absence of symptoms. You deserve to feel strong, supported, and confident in your body.

You don’t need pain, leaking, or discomfort to justify getting support.

A pelvic floor physical therapy evaluation postpartum can:

• Give you clarity

• Prevent future issues

• Help you return to movement safely

Support long-term pelvic and core health

No matter where you are on your postpartum journey, we are here for you! Feel free to reach out with any questions!

Warmly,

Cleveland Chiropractic and Integrative Health Center

When Should You See a Chiropractor After Having a Baby?

You just grew and gave birth a human! This is an amazing feat! And your body has been through a lot. And while most of the focus tends to go to baby (which is understandable), postpartum healing for mom often gets overlooked or minimized, unfortunately.

The truth is: how you support your body after birth can make a huge difference in how you feel now and long-term.

Healing is a process, and a journey, especially during the postpartum period.

A common question we hear is when to start chiropractic care postpartum…and how other holistic care, such as massage and pelvic floor therapy, fit into your recovery.

So, what happens to your body after birth?

Pregnancy and birth create major shifts in your body:

• Your pelvis opens and changes position

• Ligaments stay loose (thanks, hormones)

• Core and pelvic floor muscles are stretched and weakened

• Your nervous system has been under constant demand

• Add in feeding, holding, rocking, and lack of sleep…

Even if everything went “smoothly,” your body is working hard to recover and rebalance.

So… When Should You See a Chiropractor?

Short answer: as soon as you feel ready! You can receive care anytime after baby is born. Some women choose to stay home and have a “lying in” period which can be a few days to a few weeks. Others may choose to get out of the house sooner. Whichever approach, or even in between, chiropractic care can fit right in to support your body and your healing. Care may look different based on how your body is feeling and what your body needs. Techniques and adjustments can be adapted as needed to best care for you.

Here are general recommendations for initial postpartum chiropractic care:

• Vaginal delivery: around 1–2 weeks postpartum

• C-section: typically 2–4+ weeks, depending on healing and comfort levels (note: positions for adjustments can be modified for comfort and to avoid scar aggravation)

Remember: this isn’t about rushing—it’s about supporting your body early so it doesn’t have to compensate and repeat healing later.

But how does chiropractic care support postpartum healing?

There are so many benefits!!

Postpartum chiropractic care focuses on:

• Restoring pelvic alignment

• Reducing tension in the low back, hips, and neck

• Supporting nervous system regulation

• Improving mobility and comfort with daily tasks (feeding, carrying, sleeping positions)

• Providing support and care to help overall healing (and even give newborn tips!)

This is especially important if you’re noticing:

• Hip or low back pain

• Neck/shoulder tension (hello, feeding posture and holding baby!)

• Difficulty standing fully upright

• Lingering pelvic discomfort or asymmetry

• Pelvic floor pain or symptoms

Gentle, specific adjustments help your body reconnect and stabilize after all the changes of pregnancy and birth.

In addition to chiropractic care, other natural, holistic approaches can support healing, reduce pain and symptoms, and help overall during the postpartum period.

Massage can be incredibly supportive postpartum; when to receive care is based on your delivery and how you’re feeling. Your provider(s) can help make recommendations that will best support your body.

General guidelines:

• Vaginal delivery: 1–2 weeks postpartum

• C-section: 3–6+ weeks, once incision healing is well underway

Massage helps with:

• Muscle tension and soreness

• Lymphatic drainage (especially if you’re feeling puffy or swollen)

• Stress reduction and nervous system support

• Circulation and overall recovery

• Ribcage and diaphragm tension

• Overall body balancing

It’s also just a chance to be taken care of, which most moms desperately need.

Another essential aspect to postpartum healing is pelvic floor therapy. This is the one often most moms wait too long for (or don’t even think they need!).

Ideal timing: around 4–6 weeks postpartum, even if you feel “fine.” This can vary based on symptoms or if there are more severe problems. For some, the first few months can be overwhelming or energy needs to be focused in other areas of healing (or even to support baby). Pelvic floor therapy can be beneficial at any stage postpartum (yes, even years later!)...don’t be worried if you didn’t start right away.

Pelvic floor therapy isn’t just for pain or severe symptoms—it’s proactive care to help your body

heal correctly.

A pelvic floor therapist can assess and support:

• Core and pelvic floor strength

• Diastasis recti (ab separation)

• Bladder control or leakage

• Pelvic pain or heaviness

• Scar tissue (especially after C-section or tearing)

If you’re experiencing symptoms like leaking, pressure, pain, or discomfort with movement—don’t wait. That’s your body asking for support.

The best postpartum recovery doesn’t rely on just one type of care. A comprehensive, team approach provides the most complete and successful outcomes.

Chiropractic + massage + pelvic floor therapy (along with other holistic approaches) work together to:

• Address structure (alignment and movement)

• Support muscles and soft tissue

• Restore proper core and pelvic function

• Support the nervous system

• Support mom through her postpartum journey

This kind of integrative approach helps your body heal more completely—so you’re not just “getting by,” but actually feeling strong, supported, and capable.

Remember…just because something is common postpartum doesn’t mean it’s normal or something you have to live with.

Pain, leaking, tension, feeling “off” in your body—these are all signals, not things to ignore.

You’re meant to feel strong, comfortable, and capable.

Every postpartum journey looks different. There’s no perfect timeline—but earlier, supportive care can make a big difference in how you recover and how you feel long-term.

Remember: taking care of you is part of taking care of your baby and your family.

If you’re not sure where to start, we can help guide you and create a plan that feels supportive and realistic for this season of life. We’re here for you and your family!

In Health and Blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

Spring Pregnancy Wellness: 5 Ways to Feel at Ease This Season

Spring is a season of renewal, fresh air, and new beginnings—making it a wonderful time to
focus on your wellness during pregnancy. As your body works hard to support your growing
baby, seasonal happenings can bring both benefits and challenges, including allergies, swelling,
and shifts in energy levels.

Here are five simple ways to support your health and feel your best this spring.

1. Manage Spring Allergies Safely

Seasonal allergies are common in the spring, but pregnancy can make symptoms feel more
intense due to hormonal changes that affect the nasal passages. Congestion, sneezing, and sinus
pressure can be uncomfortable when you’re already adjusting to pregnancy changes.

Some gentle ways to manage allergies during pregnancy include:

• Using saline nasal sprays or rinses

• Showering after spending time outdoors to remove pollen

• Keeping windows closed on high pollen days

• Using an air purifier indoors

These simple steps can help reduce exposure to allergens while keeping you comfortable
throughout the season.

2. Support Healthy Circulation

During pregnancy, your body produces more blood and fluid to support your baby. This
increased circulation is essential, but it can sometimes lead to swelling—especially in the feet,
ankles, and hands.

To support healthy circulation this spring:

• Elevate your feet when resting

• Stay well hydrated

• Avoid sitting or standing for long periods

• Take short walks throughout the day

Movement and hydration help your body move fluid more efficiently and may reduce swelling.

3. Enjoy Gentle Movement Outdoors

Warmer weather makes spring the perfect time to get outside and stay active. Regular movement
during pregnancy helps support circulation, reduce muscle tension, and improve overall energy
levels.

Great options for spring activity include:

• Walking in your neighborhood or local parks

• Prenatal yoga

• Light stretching routines

• Swimming or water exercise

Even 15–20 minutes of gentle movement each day can help relieve stiffness and support overall
wellness.

4. Ease Pregnancy Tension

As your baby grows, your muscles and ligaments adjust to support your changing body. This can
lead to tightness in areas such as the lower back, hips, and shoulders.

Gentle stretching can help relieve discomfort and maintain mobility. Focus on stretches that
support:

• Hip flexibility

• Lower back relief

• Shoulder and neck tension

• Pelvic mobility

Stretching after a walk or before bed can help your body relax and prepare for restful sleep.

5. Consider Acupuncture for Seasonal Immune Support

Acupuncture is a gentle therapy that may help support the body’s natural balance during
pregnancy. Many patients use acupuncture to help manage stress, support immune function, and
reduce seasonal discomforts.

During the spring months, acupuncture may help:

• Support the body’s immune response to allergens

• Reduce sinus pressure and congestion

• Promote relaxation and better sleep

• Improve overall energy and well-being

Treatments are tailored to each patient and designed to support both mom and baby in a safe and
calming environment.

A Season for Wellness

Spring is a great time to refresh your routines and focus on simple habits that help you feel your
best during pregnancy. Gentle movement, mindful rest, and supportive care can make a
meaningful difference in your comfort and overall health.

If you’re looking for natural ways to support your pregnancy this season, chiropractic care and
acupuncture can be helpful tools to keep your body balanced and comfortable as you prepare to
welcome your baby.

Take Care!

Dr Alex

Feeling Nauseous? Natural Ways to Find Relief

Nausea can show up for so many different reasons: pregnancy, digestive issues, stress, illness, motion sickness, medication side effects, or hormonal changes. While medications can sometimes help, they don’t work for everyone and can come with side effects or limitations, especially for pregnant women and children. Because of that, more people are looking for natural ways to support the body and calm nausea.

If you’ve ever dealt with nausea (or watched your child or someone you love struggle with it), you know how miserable it can feel. The good news is there are many safe, natural options that can help settle the stomach and support the body’s ability to regulate digestion.

Below are some of the remedies we often recommend: from chiropractic care and acupuncture to herbs, teas, and simple home remedies you can try at home to help ease nausea and support your body naturally:

Chiropractic Care: Supporting the Nervous System

Your digestive system is closely connected to your nervous system, particularly the vagus nerve and spinal nerves that allow communication between the brain and the gut.

When the spine and related soft tissue, especially the upper neck and mid-back, are restricted or dysfunctional, it can interfere with these signals and contribute to symptoms like nausea, reflux, or digestive discomfort/conditions.

Chiropractic adjustments may help by:

●       Improving communication between the brain and digestive organs

●       Supporting vagus nerve function

●       Reducing nervous system stress

●       Helping the body regulate digestion more effectively

●       Addressing soft tissue imbalances leading to nausea or digestive discomfort

Many people notice improvement in nausea related to pregnancy, stress, or digestive issues when the nervous system is functioning more optimally.

Acupuncture: Balancing the Body’s Energy

Acupuncture has been used for thousands of years to help regulate digestion and relieve nausea. It works by stimulating specific points on the body that influence the stomach, nervous system, and energy flow.

Stimulating specific points has been shown to help with:

●       Morning sickness

●       Motion sickness

●       Post-surgical nausea

●       Digestion imbalances

Acupuncture helps calm the nervous system, regulate stomach function, and improve overall balance in the body.

Herbal Remedies That Calm the Stomach

Many herbs have natural anti-nausea and digestive-supporting properties.

Ginger

One of the most well-researched natural remedies for nausea.

Benefits may include:

●       Reducing nausea and vomiting

●       Supporting stomach emptying

●       Decreasing inflammation in the digestive tract

Ways to use it:

●       Fresh ginger tea

●       Ginger chews or lozenges

●       Grated or juiced ginger in water with lemon (can be warm or cool; tastes great with carbonated water to make a ginger ale…add honey or maple syrup if desired)

●       Juiced/pressed ginger in smoothies or juices

●       Ginger capsules

Peppermint

Peppermint can help relax digestive muscles and soothe the stomach.

Helpful for:

●       Nausea from indigestion

●       Bloating or stomach discomfort

●       Motion sickness

Ways to use it:

●       Peppermint tea

●       Aromatherapy with peppermint essential oil

●       Diluted peppermint essential oil applied to the abdomen under the nose

Chamomile

Chamomile is gentle and calming for both the stomach and nervous system.

It may help:

●       Reduce digestive inflammation

●       Relax the stomach

●       Ease nausea related to stress

Homeopathy Options

Homeopathy works by stimulating the body’s natural healing response using highly diluted remedies.

Some commonly used remedies for nausea include:

Nux Vomica

●       Nausea after overeating

●       Indigestion

●       Nausea with irritability or stress

Ipecac

●       Persistent nausea that doesn’t improve after vomiting

●       Constant queasiness

Sepia

●       Often used for pregnancy-related nausea

●       Nausea with fatigue or hormonal shifts

It’s best to work with a knowledgeable practitioner to determine the most appropriate remedy and dosage.

Healing Teas for Nausea

Warm herbal teas are one of the simplest ways to calm nausea and support digestion.

Try:

Ginger tea

●       Fresh sliced ginger steeped in hot water

Peppermint tea

●       Helps relax digestive muscles

Lemon tea

●       The scent and acidity can help settle the stomach

Fennel tea

●       Supports digestion and reduces gas or bloating

Sipping slowly can be especially helpful when nausea makes it difficult to drink large amounts.

Simple Natural Remedies to Try at Home

Sometimes the simplest remedies can make a big difference.

Eat small, frequent meals

An empty stomach can worsen nausea. Smaller meals or snacks every few hours may help. Often nausea during pregnancy is due to

Stay hydrated

Sip water, electrolyte drinks, or herbal teas throughout the day.

Try acupressure

Applying gentle pressure to the inner wrist (about three finger-widths below the palm) can help relieve nausea. Some find that using acupressure motion sickness bands (can find online or in some pharmacies) provide relief as well.

Fresh air

Stepping outside or opening a window can help reduce nausea, especially when it’s triggered by smells.

Lemon

The smell or taste of lemon can sometimes ease nausea quickly.

Rest and nervous system support

Stress can worsen nausea, so calming the nervous system through deep breathing, rest, or gentle movement may help.

When to Seek Additional Support

If nausea is severe, persistent, or interfering with eating and hydration, it’s important to seek care. Integrative approaches—combining chiropractic care, acupuncture, nutrition, and natural remedies—can often provide relief while supporting the body as a whole.

 

If you’ve ever dealt with nausea, you know how miserable it can feel. Whether it’s morning sickness, a stomach bug, stress, or digestive upset, that queasy feeling can really throw off your day.

Sometimes nausea is simply your body’s way of asking for support. Natural remedies—from chiropractic care and acupuncture to ginger tea and herbs—can help soothe symptoms while supporting your body’s natural healing processes.

If nausea has been something you’re struggling with, know that you don’t have to navigate it alone. We’re always here to help support you and your body with holistic, natural care 💗

In Health and Blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

Why Your Pelvis Hurts When Walking During Pregnancy

Many of our pregnant patients notice a new kind of discomfort as their pregnancy progresses: pelvic pain while walking. What used to feel like a simple activity—walking around the house, going for a stroll, or running errands—can suddenly feel uncomfortable or even painful.

If you’ve experienced aching, pressure, or sharp pain in your pelvis when walking, you’re not alone. Pelvic pain is a common pregnancy symptom, especially in the second and third trimesters. Understanding why it happens can help you find ways to move more comfortably and support your body during this season.

What Pelvic Pain During Pregnancy Can Feel Like

Pelvic discomfort can show up in different ways depending on the person. Some women experience:

●       Pain in the front of the pelvis or pubic bone

●       Aching in the hips or groin

●       Discomfort in the lower back or sacroiliac joints

●       A feeling of pressure or instability while walking

●       Pain when taking longer steps, climbing stairs, or standing on one leg

You might also notice symptoms during everyday activities like getting dressed, getting out of the car, or rolling over in bed.

This type of discomfort is often referred to as pelvic girdle pain, a common condition during pregnancy.

Why Pelvic Pain Happens During Pregnancy

Several natural changes in your body can contribute to pelvic discomfort while walking.

1. Hormonal Changes That Loosen Ligaments

During pregnancy, your body produces hormones like relaxin that help loosen the ligaments around the pelvis in preparation for birth.

While this is a helpful and necessary process, it can also make the joints of the pelvis less stable. When those joints move a little more than usual, it can lead to irritation and discomfort, especially during activities like walking.

2. Shifting Weight and Center of Gravity

As your baby grows, your center of gravity gradually shifts forward. This change alters the way your body distributes weight through your spine, pelvis, and hips.

Walking may place additional stress on the pelvic joints as they work to support this new posture.

3. Uneven Movement in the Pelvis

Walking requires the pelvis to move in a coordinated, balanced way. If one side of the pelvis is moving differently than the other, it can create extra strain on the joints and surrounding muscles.

This imbalance can make simple movements—like stepping forward or climbing stairs—feel uncomfortable.

4. Increased Load on the Pelvic Floor

Your pelvic floor muscles also take on more responsibility during pregnancy as they support the growing uterus and baby. When these muscles are under more load, the pelvis may feel heavier or more sensitive during movement.

Tips to Make Walking More Comfortable

If pelvic pain is making walking difficult, these strategies may help reduce discomfort.

Take smaller steps
Long strides can place more strain on the pelvis. Slowing down and shortening your stride can make movement feel more stable.

Keep your movements symmetrical
Try to avoid activities that require standing on one leg for long periods, such as getting dressed while balancing. Sitting down to get dressed can be helpful.

Wear supportive shoes
Comfortable, supportive footwear can help absorb impact and support better alignment while walking.

Rest when needed
If pain increases with activity, give your body time to rest and recover.

Use pillows at night
Sleeping with a pillow between your knees can help keep your pelvis aligned and reduce irritation overnight.

Use a pelvic support belt
Using a sacroiliac joint belt (Serola is our favorite brand!) can provide external stability to your pelvis while walking or doing other daily activities.

 

How Prenatal Chiropractic Care May Help

Because pelvic pain during pregnancy often involves the joints and muscles of the pelvis, addressing alignment and mobility can sometimes help reduce discomfort.

Prenatal chiropractic care focuses on supporting balance and movement within the pelvis and spine as your body adapts to pregnancy. Gentle techniques are used to help improve joint motion, reduce tension, and support the body’s natural ability to move comfortably.

Many pregnant patients notice that when the pelvis is moving more freely, daily activities like walking, sleeping, and rolling over in bed become easier.

When to Seek Support

If pelvic pain is interfering with your daily activities or making walking difficult, it’s worth discussing with a provider who works with pregnant patients. Supportive care during pregnancy can help you stay active and comfortable as your body continues to change.

Supporting Your Body During Pregnancy

Pelvic pain while walking is common, but it’s not something you have to simply accept as part of pregnancy. With the right support, movement strategies, and care, many women are able to find relief and move more comfortably throughout their pregnancy.

If you’re experiencing pelvic discomfort and wondering how to support your body during this time, we’re always happy to answer questions and help you explore options that may help you feel your best. 💛

Take care,

Dr. Gina

7 Tips for More Comfortable Sleep During Pregnancy

Sleep can become surprisingly challenging during pregnancy. As your body changes to support your growing baby, many pregnant moms find themselves tossing and turning at night—waking up with hip pain, back discomfort, or simply struggling to find a comfortable position. While disrupted sleep is common, it doesn’t mean you have to just push through it.

The good news is that a few small adjustments to your sleep environment and body positioning can make a big difference. Here are some practical tips to help you get more comfortable, restorative sleep during pregnancy.

1. Prioritize Side Sleeping

Most providers recommend sleeping on your side during pregnancy, especially in the second and third trimesters. Side sleeping helps improve circulation and supports healthy blood flow to both you and your baby.

If possible, try to sleep on your left side, which can optimize circulation and reduce pressure on major blood vessels.

If you wake up on your back, don’t panic—just gently roll back onto your side and get comfortable again.

2. Use Pillows to Support Your Body

Strategic pillow placement can make a huge difference in how your body feels overnight.

Try this simple setup:

●       Place a pillow between your knees to keep your hips aligned

●       Use a pillow under your belly for additional support

●       Hug a pillow in front of your chest to keep your shoulders relaxed

●       Place a pillow behind your back to prevent rolling onto your back

Some moms also love full-length pregnancy pillows, but you can absolutely create the same support with regular pillows.

3. Keep Your Hips and Pelvis Aligned

One of the biggest reasons pregnant women wake up uncomfortable is pelvic strain during sleep.

When your top leg drops forward or backward during side sleeping, it can twist the pelvis and put extra stress on the hips, sacroiliac joints, and lower back. This often leads to the familiar feeling of hip pain or pelvic discomfort when rolling over in bed.

Keeping your knees supported with a pillow helps maintain better alignment and reduces that strain.

4. Roll Over Like a “Log”

If you feel sharp or achy pelvic pain when turning over in bed, try rolling your body as one unit instead of twisting.

Here’s how:

1. Bend both knees slightly

2. Engage your core gently

3. Roll your shoulders, hips, and knees together

This “log roll” technique reduces stress on the pelvis and can make nighttime movements much more comfortable.

5. Wind Down Your Nervous System Before Bed

Sleep isn’t just about position—it’s also about helping your body relax.

Pregnancy can make your nervous system more sensitive, especially when you're juggling physical changes and preparing for a new baby.

A calming bedtime routine may help your body transition into rest more easily. Consider:

●       Gentle stretching

●       Prenatal yoga or breathing exercises

●       A warm shower

●       Limiting screen time before bed

These simple rituals signal to your body that it’s time to wind down.

6. Address Pain That Keeps You Awake

If hip pain, lower back pain, or pelvic discomfort is regularly interrupting your sleep, it’s worth addressing the root cause rather than simply trying to “sleep through it.”

Many of these discomforts are related to the natural changes happening in the pelvis, spine, and surrounding ligaments during pregnancy. Prenatal chiropractic care focuses on supporting proper alignment and mobility in these areas, which may help reduce tension and allow your body to rest more comfortably.

Better alignment during the day often translates to more comfortable sleep at night.

7. Give Yourself Grace

Finally, remember that sleep during pregnancy may look different than it used to—and that’s okay.

Your body is doing an incredible amount of work growing and supporting new life. Some nights will feel easier than others. Focusing on comfort, support, and relaxation can help you get the rest you need during this important season.

Struggling with sleep due to hip pain, pelvic discomfort, or lower back tension?
Prenatal chiropractic care can help support better alignment and comfort as your body changes throughout pregnancy. If you have questions about how chiropractic care may support you during pregnancy, we’re always happy to help. 💛

Take care,

Dr. Gina

Endometriosis & Pain Relief with Acupuncture

Endometriosis is a chronic inflammatory condition where tissue similar to the uterine lining grows outside the uterus. Because this tissue responds to monthly hormonal shifts, it can lead to significant inflammation, cramping, pelvic pain, heavy bleeding, and fatigue.

While medical care is often part of treatment, acupuncture can be a helpful support by reducing pain and regulating cycles.

Reducing Inflammation

Endometriosis is driven by inflammation. Acupuncture has been shown to:

• Improve pelvic circulation

• Decrease inflammatory markers

• Reduce tissue congestion

• Calm pain signaling pathways

By improving blood flow and reducing stagnation, many women experience less intense cramping and fewer flare-ups.

Supporting Cycle Regulation

Because endometriosis is hormonally responsive — especially to estrogen — balanced hormone signaling matters.

Acupuncture helps regulate the hypothalamic–pituitary–ovarian (HPO) axis, which can:

• Promote more regular ovulation

• Support healthy progesterone levels

• Decrease heavy or prolonged bleeding

• Reduce PMS intensity

When cycles become more predictable, symptoms often feel more manageable.

 Natural Pain Relief

Acupuncture stimulates the body’s own pain-relieving chemicals (like endorphins) while calming the nervous system. This can:

• Lower cramp intensity

• Decrease chronic pelvic pain

• Reduce reliance on pain medication

• Improve sleep and energy

A Whole-Body Approach

Endometriosis is complex, and there is no one-size-fits-all solution. But consistent acupuncture care can address inflammation, hormone balance, and nervous system regulation — all helpful pieces of long-term relief.

Feel free to reach out with any questions or concerns! 

clechiropractic.com

@clechiropractic

216-952-3830

Dr. Alex

Building Your Prenatal (and Postpartum) Care Team

Pregnancy and postpartum is a time of beautiful change, but it can also come with challenges. A strong support team during this period can help you:

• reduce stress and decision fatigue

• feel more confident in your choices

• catch issues early (physical, emotional, or medical)

• recover more smoothly postpartum

• feel cared for — not just responsible for caring for everyone else

And most importantly, it can help you feel like you still exist in the middle of becoming a parent.

Your Pregnancy & Postpartum Support Team (Who to Consider)

1) Your OB-GYN or Midwife

This is your primary medical provider during pregnancy.

They are essential for:

• prenatal visits and monitoring

• screening labs and ultrasounds

• medical guidance and safety

• managing complications if they arise

• birth planning support

Tip: If you don’t feel listened to or supported, it’s okay to explore other providers. You deserve care that feels safe and collaborative.

2) A Doula (Pregnancy, Birth, and/or Postpartum)

Doulas provide non-medical support, and their role is hugely valuable.

A birth doula can support you with:

• emotional support during labor

• comfort measures and positioning

• advocacy and informed decision-making

• partner support

• helping you feel grounded and capable

A postpartum doula can support you with:

• newborn care education

• feeding support (without replacing a lactation consultant)

• meal prep and light household support

• helping you rest

• emotional support during early postpartum

If you’re building a dream team, doulas are often the glue that holds everything together.

3) A Pelvic Floor Physical Therapist

A pelvic floor PT is one of the most important people to include — and one of the most overlooked.

They can help with:

• pelvic pain in pregnancy

• tailbone pain

• pubic symphysis pain

• core and pelvic floor coordination

• birth prep (breathing, pushing strategies, perineal support)

• postpartum recovery

• leaking, prolapse symptoms, and diastasis recti

• returning to exercise safely

Important: Pelvic floor PT is not only for postpartum — it’s also incredibly helpful during pregnancy.

4) A Prenatal/Postpartum Chiropractor

Pregnancy changes your body fast — and often dramatically.

As your center of gravity shifts, your pelvis adapts, your ligaments become more lax, and your nervous system works overtime.

A chiropractor trained in prenatal and postpartum care can support:

During pregnancy:

• low back pain

• SI joint pain

• hip pain

• rib pain

• sciatica

• pelvic alignment and mobility

• comfort and movement

• nervous system regulation and stress support

Postpartum:

• back and neck pain from feeding and carrying

• recovery from birth positioning

• core and pelvic stability

• headaches and tension

• “my body feels off” feelings

• supporting posture while your body heals

Many pregnant people are told pain is “normal.”
But common doesn’t mean you have to live with it.

5) A Lactation Consultant (IBCLC)

Breastfeeding is a skill that may take time and effort to develop!

A lactation consultant can help with:

• latch issues

• painful nursing

• supply concerns

• pumping plans

• tongue/lip tie referrals

• bottle feeding support

• helping you meet your feeding goals (whatever they are)

Even one visit can make a massive difference.

And no — you don’t need to wait until you’re “struggling enough” to deserve support.

6) A Perinatal Mental Health Therapist

Pregnancy and postpartum can bring:

• anxiety

• intrusive thoughts

• panic

• depression

• grief

• birth trauma

• identity shifts

• relationship strain

A therapist trained in perinatal mental health can support you through the emotional reality of this season — not just the highlight reel.

If you’re thinking:
“I’m not sure if it’s bad enough…”
That’s often a sign it’s time to reach out.

7) Your Primary Care Provider (or a Women’s Health Provider)

This one gets missed.

Postpartum support often focuses on the baby — but your body is doing a lot behind the scenes.

Your PCP can help with:

• thyroid issues

• nutrient deficiencies

• postpartum blood pressure changes

• sleep and mood support

• referrals to specialists when needed

• medication management

8) A Prenatal/Postpartum Fitness Coach or Trainer

Exercise during pregnancy and postpartum should be supportive — not punishing.

A qualified prenatal/postpartum coach can help with:

• safe strength training modifications

• pelvic floor and core-friendly programming

• breathing strategies

• reducing pain triggers

• building strength for labor and postpartum life

• easing back into movement postpartum

This is especially helpful if you’re overwhelmed by conflicting advice online.

9) A Supportive Partner, Friend, or Family Member (Your “Real Life” Team)

Your professional team matters — but your daily-life support matters just as much.

Consider who you can ask for:

• meal trains

• dog walking

• school pickup help

• laundry help

• a weekly check-in text

• someone to sit with you while you feed the baby

• someone who won’t give advice — just support

Support doesn’t have to be dramatic.
Sometimes the most powerful help is:
“Hey, I’m coming over for 2 hours so you can nap.”

Bonus: A Pediatric Support Team

Depending on your baby’s needs, you may also include:

• pediatrician

• pediatric chiropractor

• lactation consultant (yes, they help baby too!)

• infant feeding specialist

• pediatric PT/OT (torticollis, motor development, etc.)

How to Build Your Team (Without Feeling Overwhelmed)

This list might feel like a lot — and it is not a requirement to have all these providers on your team at one time. HOWEVER, I love this topic and love helping women explore all the available options for support in addition to your primary birth provider.

The common narrative is that you have to struggle during pregnancy and postpartum, and I hope to change that narrative by empowering women to seek additional support and guidance from professionals, rather than suffering on their own. Building a team of support is powerful and can help the transition to parenthood be smoother.

If you still feel overwhelmed by this list, here’s a simpler way to think about it:

Start with these 3 pillars:

1. Medical provider (OB/midwife)

2. Physical support (pelvic floor PT + chiropractic, as needed)

3. Emotional support (therapist, doula, trusted people)

Then build from there!

When Should You Start Building Your Support Team?

There is never a “too early” when thinking about building your care team.

A lot of people wait until they’re:

• in pain

• overwhelmed

• sleep deprived

• already postpartum

• struggling with feeding

• dealing with anxiety

But the best time to build support is before you’re in crisis mode.

If you’re pregnant right now, this is a great time to start.

You Deserve Support in Pregnancy and Postpartum

Pregnancy and postpartum aren’t just medical events.

They are full-body, full-life transitions.

And you deserve care that supports:

• your body

• your nervous system

• your mental health

• your recovery

• your confidence

You were never meant to do this alone.

Need help finding people for your team? Feel free to reach out! We are so lucky to work with so many AMAZING providers in the Northeast Ohio area and are happy to point you in the right direction!

Take care,

Dr. Gina

Cycle Syncing: What the Science Actually Says (and What’s Worth Trying)

Cycle syncing has been everywhere lately — on Instagram, TikTok, podcasts, and wellness blogs. The idea sounds empowering: eat, exercise, and plan your life around your menstrual cycle to feel your best.

And honestly? Some parts of cycle syncing are reasonable and even helpful.

But a lot of cycle syncing content online makes claims that are way bigger than what the research currently supports — and can sometimes create unnecessary rules, guilt, or confusion.

So, let’s break it down in a simple, science-based way:

• What cycle syncing actually is

• What research supports (and what it doesn’t)

• Who cycle syncing may help

• How to try it in a realistic way (without turning your life into a calendar)

What Is Cycle Syncing?

Cycle syncing is the practice of adjusting your:

• workouts

• nutrition

• productivity/social schedule

• self-care routines

…based on where you are in your menstrual cycle.

The menstrual cycle can be divided into 4 phases:

1. Menstrual phase (bleeding)

2. Follicular phase (after your period ends, leading up to ovulation)

3. Ovulation (mid-cycle)

4. Luteal phase (after ovulation until your next period)

The idea is that your hormones shift throughout these phases, which may affect energy, mood, appetite, and physical performance.

The Hormone Basics

Two hormones drive most cycle changes:

Estrogen

• tends to rise in the follicular phase

• peaks around ovulation

• supports energy, mood, and recovery in many people

Progesterone

• rises after ovulation (luteal phase)

• can increase appetite and body temperature

• may affect sleep and perceived exertion

This isn’t “good hormone vs bad hormone.” Both are important — they just create different effects in the body.

What the Science Supports (So Far)

Here’s the honest truth:

1) Some people do experience performance changes across their cycle

Research suggests that strength, endurance, and recovery can fluctuate — but it’s not consistent across all women.

Some people feel strongest and most energetic during the follicular phase and ovulation.

Others feel no difference.

And some feel worse during ovulation due to bloating, headaches, cramps, or pelvic pain.

2) Your symptoms matter more than the “phase rules”

The best evidence-based approach is symptom-based:

• If you feel amazing → train harder, do more, push a little

• If you feel exhausted → scale back, recover, walk, stretch

That is essentially cycle syncing — just without the rigid “you MUST do HIIT on day 10” rules.

Takeaway: Tracking your symptoms is more useful than trying to follow a template.

3) Appetite and cravings often increase in the luteal phase

This is one of the most consistent findings in research.

After ovulation, progesterone rises and your metabolism may slightly increase. Many women notice:

• increased hunger

• more cravings

• less tolerance for fasting

• more fatigue

This isn’t lack of willpower — it’s physiology.

Takeaway: Eating a little more during the luteal phase is normal and often supportive.

4) Sleep and body temperature changes can affect workouts

Progesterone raises core body temperature slightly in the luteal phase.

This can make:

• sleep feel lighter

• workouts feel harder

• heat tolerance worse

• recovery feel slower

Takeaway: If workouts feel harder in the luteal phase, you may benefit from decreasing the intensity or duration of your workouts in this phase.

What Cycle Syncing Claims Are NOT Well-Supported

1) “Eat specific foods in each phase to balance hormones”

There’s no strong evidence that you can “balance” hormones in a predictable way just by eating different foods in each phase.

Yes, nutrition matters. But the idea that you need a strict luteal-phase meal plan is usually more marketing than science.

What IS supported:

• stable blood sugar

• adequate protein

• enough fiber

• enough calories

• micronutrient sufficiency (iron, magnesium, omega-3s, etc.)

2) “Cycle syncing will fix irregular periods”

If your cycle is irregular, it can be due to a wide variety of factors, including but not limited to:

• postpartum changes

• breastfeeding

• stress

• thyroid issues

• PCOS

• low energy availability (under-eating/over-training)

• perimenopause

Cycle syncing won’t “fix” these causes.

If your cycles are consistently irregular, it’s worth checking in with a medical provider.

3) “Cycle syncing is a fat loss hack”

There is no strong evidence that cycle syncing automatically leads to fat loss.

It may help some people be more consistent (because they stop forcing high intensity when their body needs rest), but it’s not a magic formula.

Who Cycle Syncing Can Be Great For

Cycle syncing tends to be most helpful if you:

• have a fairly regular cycle

• feel noticeable changes in mood/energy across the month

• have PMS symptoms

• tend to feel guilty for resting

• are stuck in an “all or nothing” workout mindset

It can be a really helpful tool for self-awareness, compassion, and consistency.

A Simple, Evidence-Based Way to Try Cycle Syncing (Without Overthinking)

If you want to try cycle syncing in a realistic way, here’s a simple approach:

Step 1: Track your cycle

Use an app or just a notes app. Track:

• day 1 of bleeding

• sleep quality

• energy

• mood

• cramps/pain

• workouts

• cravings/appetite

• headaches

• bloating

Step 2: Notice patterns

After 2–3 cycles, you may notice things like:

• “I always feel more anxious the week before my period.”

• “I get hip pain around ovulation.”

• “My workouts feel great the week after my period.”

That information is powerful.

Step 3: Adjust gently

Instead of rigid rules, use this mindset:

• High energy days: strength training, intervals, higher output

• Low energy days: walking, mobility, yoga, lighter lifting

• Cramp/inflammation days: rest, heat, hydration, gentle movement

This approach is more sustainable and still tailored to your individual body and cycle.

What to Do If Your Cycle Brings Pain, Not Just Mood Changes

If you consistently notice pain spikes around your cycle (especially low back, hips, pelvis, or headaches), it can be helpful to look at:

• posture + daily movement habits

• core + pelvic floor coordination

• breathing patterns

• sleep quality

• stress load

• recovery

• musculoskeletal alignment and tension

This is where supportive care — including chiropractic care, pelvic floor PT, and stress management strategies — can make a huge difference.

The Bottom Line: Is Cycle Syncing Worth It?

Cycle syncing is worth trying if you treat it like a tool, not a rulebook.

What the science supports:

✅ symptoms and performance can change across the cycle
✅ appetite often increases in the luteal phase
✅ sleep and heat tolerance can shift
✅ tracking patterns can improve training and recovery

What the science does not strongly support:

❌ rigid phase-based food rules
❌ cycle syncing as a hormone “fix”
❌ cycle syncing as a fat loss hack

Cycle syncing works best when it helps you feel more connected to your body — not more restricted by it.

In need of extra support? Feel free to reach out with any questions or concerns!

Take care,

Dr. Gina

Pelvic Floor Support for a More Confident, Connected Birth

When most women think about “preparing for birth,” they think about birth plans, baby registries, and maybe a few prenatal workouts.

But there’s one incredibly important piece that’s often overlooked…the pelvic floor.

And not just how strong it is, but how well it can relax, coordinate, and respond during pregnancy, birth, and labor.

Birth is not something you should push through with force. It’s something your body transitions through with rhythm, flow, and neurological coordination.

Your Pelvic Floor Is More Than Just Muscles

Your pelvic floor is a dynamic, responsive system that includes:

• Muscles

• Fascia

• Ligaments

• Nerves

• And your brain!

It supports your bladder, uterus, and bowels…but during birth, it becomes the passage way for baby to move through, entering into the world.

A pelvic floor that is:

• Too tight

• Poorly coordinated

• Too weak

• Disconnected from the nervous system

Can contribute to:

• Longer pushing phases

• More tearing

• Pelvic pain

• Tailbone pain

• Birth interventions

• Longer postpartum recovery

This isn’t about “weak vs strong.”
It’s about whether your pelvic floor can lengthen, soften, support, and open when it needs to.

Why Kegels Aren’t Enough (and sometimes make things worse)

Many women are told to “do your Kegels” during pregnancy.

But here’s the truth most don’t hear:

• A pelvic floor that is already tight or stressed does not need more strength or tightening.

• It needs release, blood flow, nerve communication, and coordination.

If your pelvic floor doesn’t know how to relax, it won’t open easily during birth — no matter how strong it is.

That’s why pelvic floor prep should include:

• Nervous system regulation

• Breath work

• Pelvic mobility

• Core-pelvic coordination

• And gentle tissue release

Birth Is Neurological, Not Just Mechanical

Your body does not push a baby out because you tell it to.

It does it because:

• Your brain

• Your nerves

• And your pelvic floor

are in communication.

When your nervous system is stuck in stress mode, the pelvic floor naturally tightens.

When you feel safe, supported, and regulated, the pelvic floor softens.

This is why nervous system-focused chiropractic care and pelvic prep go hand in hand.

What Pelvic Floor Prep for Birth Actually Looks Like

True pelvic prep supports:

• The way your pelvis moves

• The way your baby descends

• And the way your tissues stretch

This includes:

• Pelvic mobility and alignment

• Core-pelvic floor coordination

• Breathing patterns that support pushing

• Nervous system regulation

• Hands-on techniques to improve tissue glide

• And education so you understand what your body is doing

This is exactly what we teach inside our most popular workshop: Prepare Your Pelvis for Birth. We host quarterly workshops to support those preparing for birth. Our next workshop is Saturday, March 7 at 1:00pm.

This workshop is designed for:

• All moms (whether it is your first baby or if you’ve had previous pregnancies

• VBAC moms

• Moms wanting a smoother, more connected birth

• Anyone who wants to reduce tearing, trauma, and recovery time

You’ll learn:

• How your pelvis and pelvic floor actually work in labor

• How to use breath to help your baby descend

• Positions that help your pelvic floor open

• What tightness and tension really mean

• How to prepare your body instead of just hoping for the best

• Holistic tips to prepare body and mind for birth

Birth should be about feeling confident and supported: it’s about understanding your body and giving it the tools it needs to do what it was designed to do!

You deserve a birth that feels: supported, informed, and connected. When you prepare your pelvic floor, you aren’t just preparing for delivery…

You’re setting the foundation for:

• Easier recovery

• Better bladder control and function

• Less pelvic pain

• A stronger postpartum body

Your body was made to function and give birth…let’s help it work the way it was designed to!

Join us for our next quarterly Prepare Your Pelvis for Birth workshop, Saturday, March 7 at 1:00pm. This is a complimentary workshop; you do not need to be a patient to attend. Space is limited; reserve your spot today! https://clechiropractic.janeapp.com/#/discipline/12/treatment/46

For more information about how we can support you and your pelvic floor, visit https://www.clechiropractic.com/pelvic-floor-therapy-for-the-perinatal-period

In Health and Blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

How Gut Health Shapes Hormone Balance and Fertility

In addition to digestion, gut function plays a role in hormone balance, metabolism, and reproductive health. Disruptions in the gut microbiome can contribute to symptoms such as PMS, cycle irregularities, and thyroid imbalance, which can influence fertility.

The Gut–Hormone Connection: Why It Matters

Your gut does far more than digest food. It’s home to trillions of bacteria that influence:

• Estrogen and progesterone balance

• Cortisol (stress hormone) levels

• Insulin sensitivity

• Inflammation throughout the body

A healthy gut helps hormones stay balanced. A disrupted gut can contribute to hormone-related

symptoms like:

• Irregular periods

• PMS or painful cramps

• PCOS or endometriosis symptoms

• Fatigue, bloating, and brain fog

Gut Health and Estrogen Balance

One of the most important links between gut health and fertility involves estrogen metabolism.

The gut microbiome contains a group of bacteria known as the estrobolome, which helps regulate

how estrogen is processed and eliminated from the body. When gut bacteria are out of balance:

• Symptoms like heavy periods, mood swings, acne, or fibroids may worsen

Supporting gut health helps the body maintain healthy estrogen levels.

How Acupuncture Supports Gut Health and Hormone Balance

Acupuncture works through the nervous system to regulate digestion, hormones, and stress response. Benefits may include:

• Improved gut motility and digestion

• Reduced inflammation

• Better regulation of the hypothalamic-pituitary-ovarian (HPO) axis

• Improved blood flow to reproductive organs

The Chiropractic Role in Hormonal and Digestive Health

Chiropractic care supports the gut–brain connection by improving nervous system communication. When the spine is restricted or misaligned, nerve signals to digestive organs can be disrupted.

Chiropractic care may help by:

• Enhancing nervous system balance

• Supporting healthy digestion and elimination

• Reducing stress-related hormone disruption

• Improving pelvic and spinal alignment for reproductive health

Simple Ways to Support Gut Health Naturally

Alongside acupuncture and chiropractic care, these habits can help improve gut and hormone balance:

• Focus on fiber-rich foods such as flaxseeds, chia seeds, avocado, and leafy greens to promote healthy digestion and support balanced estrogen levels.

• Include prebiotic foods like garlic, onions, leeks, and asparagus to feed the beneficial gut bacteria that help regulate hormone metabolism.

• Incorporate omega-3–rich options such as salmon, sardines, walnuts, and flaxseed oil. These healthy fats help protect the gut lining and reduce inflammation throughout the body.

• Prioritize quality sleep and stress management, as ongoing stress can disrupt the gut–brain connection, slow digestion, and interfere with healthy hormonal signaling.

Please contact the office with any questions. Feel free to reach out via email or by phone.

Take care!

info@clechiropractic.com

216-952-3830

Dr. Alex

How Chiropractic Care Can Support Hormone Function

Hormones are powerful signals your body uses to guide function, healing, and adaptation.. They influence everything from energy levels and mood to digestion, sleep, fertility, and even recovery after pregnancy. When hormones are balanced, the body feels resilient and adaptable. When they’re not, many women (especially moms) are often told their symptoms are “normal” or something they just have to push through.

The truth? While hormone shifts are common, and can be normal during different phases of life, persistent symptoms or hormone imbalance are a sign the body needs support.

Below are common signs of hormone imbalance and how chiropractic care can be a supportive part of holistic and functional healing:

What are some common signs of hormone imbalance?

Hormone imbalance doesn’t always look the same for everyone. You may experience one symptom or many, and they can change depending on your life stage.

Common signs include:

●       Persistent fatigue or energy crashes

●       Trouble sleeping or feeling wired but tired

●       Mood changes, anxiety, or irritability

●       Brain fog or difficulty focusing

●       Headaches or migraines

●       Weight changes or difficulty losing weight

●       Digestive issues or bloating

●       Irregular cycles, painful periods, or PMS

●       Fertility challenges

●       Low libido

●       Postpartum symptoms that are severe or linger longer than expected

Many of these symptoms overlap with stress, nervous system overload, and postpartum recovery, making them easy to dismiss or even ignore.

The Nervous System–Hormone Connection

Hormones don’t work in isolation. Actually, they are deeply connected to the nervous system, which provides communication between the brain and the body, especially for hormone function.

When the nervous system is under chronic stress (physical, emotional, or chemical) it can disrupt how hormones are produced, released, and regulated. This is especially common in:

●       Pregnancy and postpartum

●       Active “busy” mom life (especially with limited rest and/or nutrient deficiencies)

●       High stress seasons

●       Chronic pain or tension

When the body remains in a constant fight-or-flight (sympathetic) state, regulating hormones becomes much more difficult.

So how can chiropractic care support hormone balance?

Chiropractic care focuses on supporting the body’s natural ability to heal and thrive, optimizing function, and reducing interference in the nervous system so the body can function and regulate more effectively.

While chiropractic care does not directly treat hormone conditions, it can support the body’s natural ability to balance hormones by:

●       Supporting Nervous System Regulation: Specific adjustments help calm stress responses and improve communication between the brain and body.

●       Reducing Physical Stress: Tension and restricted movement, especially in the spine and pelvis, can create ongoing stress signals that interfere with hormone regulation.

●       Supporting Postpartum Healing: After pregnancy and birth, the body goes through significant neurological and hormonal shifts. Chiropractic care can support recovery, posture, and nervous system balance during these transitions.

●       Improving Sleep & Recovery: Many patients report improved sleep quality, which plays a vital role in hormone regulation and the body’s ability to recover, reset, and adapt, especially for conception, pregnancy, and postpartum.

Holistic care supports the body in natural and functional ways, enabling the body to work how it was designed. Chiropractic care works best as part of a whole-body approach. Depending on your needs, this may also include:

●       Nutritional support

●       Stress management and breath work

●       Gentle movement and walking

●       Pelvic floor therapy and/or physical therapy

●       Acupuncture or massage

●       Lifestyle changes that support rest and recovery

●       Mental health support and prayer/meditation

Healing hormones isn’t necessarily about doing more; it’s about removing interferences and supporting the body’s innate wisdom and perfect design. Sometimes that actually means to do less and be more mindful and present.

You’re Not Broken…Your Body Is Communicating!

If you’ve been experiencing symptoms of hormone imbalance, your body isn’t broken…it’s designed to give signals to ask for support.

A regulated nervous system creates the foundation for healing, balance, and resilience. Chiropractic care can support your body as it transitions from feeling stressed and imbalanced into a state of healing and regulation.

If you’re navigating hormone changes, postpartum recovery, or even chronic stress, know that you deserve care that looks at the whole picture and your whole body…not just the symptoms. We are here to help! Our providers at Cleveland Chiropractic can support your body through specific, functional, nervous system–based chiropractic and holistic integrative care, helping reduce stress and create the foundation needed to move from imbalance and survival mode into healing and optimal function. Learn more about perinatal care at our office.

Your body knows how to heal when it’s supported. Healing happens when we remove interference, reduce stress, and allow the body to do what it’s designed to do. 🤍

In health and blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

Postpartum Back, Hip, and Neck Pain: Why It’s Common—and How Chiropractic Care Can Help

Many people experience discomfort during pregnancy, especially in the lower back and pelvis. A lot of the time, this discomfort eases after birth, however, it is common for new symptoms to pop up during the postpartum period. In the postpartum period, your body is still going through changes, and your body is adapting to caring for your newborn. Back pain, hip pain, and neck tension are extremely common after having a baby and can impact your day-to-day life.

The good news? You don’t have to suffer in pain postpartum. Chiropractic care can provide relief from these symptoms and provide support for your postpartum recovery.

Let’s explore why postpartum pain happens and how chiropractic care can support recovery after pregnancy.

Why Postpartum Pain Is So Common

Postpartum pain is influenced by several factors, including:

1. Hormonal Changes

Relaxin remains in the body for months postpartum, keeping joints and ligaments looser and less stable.

2. Labor and Delivery Stress

Whether vaginal or cesarean, birth places significant stress on the pelvis, spine, and nervous system.

3. Feeding and Holding Your Baby

Prolonged feeding positions, carrying car seats, and rocking babies can strain the neck, shoulders, and upper back.

4. Postural Changes

Your posture shifts during pregnancy—and it doesn’t automatically reset after delivery.

These factors can lead to:

• Low back pain

• Hip or pelvic discomfort

• Neck and shoulder tension

• Headaches

• Mid-back pain

• Feeling “off” or uneven in your body

How Chiropractic Care Supports Postpartum Recovery

Postpartum chiropractic care focuses on helping your body recover and stabilize after pregnancy and birth.

A postpartum chiropractor may help by:

• Improving spinal and pelvic alignment

• Reducing muscle tension and compensation patterns

• Supporting nervous system regulation

• Improving movement and posture

• Helping the body adapt to new physical demands

Care is gentle, individualized, and tailored for your stage of healing.

When Is It Safe to See a Chiropractor Postpartum?

Many people can begin chiropractic care within days or weeks after birth, depending on how they’re feeling and their provider’s guidance.

Chiropractic care can be especially helpful:

• At 6 weeks postpartum and beyond

• After cesarean or vaginal delivery

• During breastfeeding or bottle feeding

• When returning to exercise or work

If you’re unsure, a postpartum chiropractor can help determine the right timing for you.

Chiropractic Care + Pelvic Floor Physical Therapy

Chiropractic care works beautifully alongside pelvic floor physical therapy. While pelvic floor PT addresses muscle coordination and strength, chiropractic care supports:

• Pelvic alignment

• Spinal mobility

• Nervous system communication

Together, they create a strong foundation for postpartum healing and long-term comfort.

Signs It’s Time to Seek Postpartum Chiropractic Care

You may benefit from chiropractic care if you’re experiencing:

• Persistent back or hip pain

• Neck pain or headaches

• Pain with feeding or holding your baby

• A feeling of imbalance or stiffness

• Difficulty returning to movement or exercise

Pain is common postpartum—but it’s not something you have to “just live with.”

Postpartum Chiropractic Care in Brecksville, Ohio

If you’re dealing with postpartum back, hip, or neck pain, chiropractic care can be a gentle and effective way to support healing.

Postpartum care isn’t about “bouncing back”—it’s about moving forward with strength, comfort, and support.

Looking for a postpartum chiropractor in Brecksville or the Cleveland area? Reach out to our office to learn more or schedule a visit. We can be reached via email at info@clechiropractic.com or phone 216-952-3830.

Dr. Gina

Is Chiropractic Care Safe During Pregnancy? What Expecting Moms in Brecksville, Ohio Need to Know

Pregnancy brings incredible changes to the body—and with those changes often comes discomfort. Many expecting moms wonder if chiropractic care during pregnancy is safe, effective, and helpful for common pregnancy-related aches and pains.

The short answer? Yes—prenatal chiropractic care is considered safe and beneficial for most pregnant individuals when provided by a trained chiropractor. Let’s explore what prenatal chiropractic care looks like, how it works, and why many families in Brecksville and the greater Cleveland area choose chiropractic care during pregnancy.

Why Pregnancy Causes Back, Hip, and Pelvic Pain

During pregnancy, your body experiences rapid physical and hormonal changes, including:

• Increased relaxin, a hormone that loosens ligaments

• A growing belly that shifts your center of gravity

• Changes in posture and spinal alignment

• Increased stress on the pelvis and low back

These changes can contribute to:

• Low back pain

• Hip discomfort

• Pelvic pain

• Sciatic nerve irritation

• Rib pain

• Difficulty sleeping

Chiropractic care during pregnancy focuses on supporting the nervous system, spine, and pelvis as your body adapts to these changes.

 Is Chiropractic Care Safe During Pregnancy?

Yes. Prenatal chiropractic care is widely regarded as safe when performed by a chiropractor trained in pregnancy-specific techniques.

Prenatal chiropractors use:

• Gentle, low-force adjustments

• Pregnancy-safe positioning and tables

• Specialized pillows and supports

• Techniques designed specifically for pregnant bodies

Adjustments are always tailored to your trimester, comfort level, and individual needs.

What Techniques Are Used in Prenatal Chiropractic Care?

A prenatal chiropractor may use a variety of gentle techniques, including:

• Webster Technique® – a specific chiropractic analysis and adjustment of the pelvis and sacrum designed to reduce tension and improve balance

• Soft tissue work to reduce muscle tension

• Pelvic and spinal adjustments using gentle pressure

• Nervous system–focused care to support overall function

The goal is not to “force” anything, but to help the body move, adapt, and function more efficiently.

Benefits of Chiropractic Care During Pregnancy

Many pregnant patients seek chiropractic care for:

• Relief from back, hip, and pelvic pain

• Improved comfort as pregnancy progresses

• Better posture and movement

• Reduced tension in the pelvis

• Improved nervous system regulation

• Support for optimal pelvic balance

Many moms also report improved sleep, easier movement, and feeling more connected to their changing bodies.

When Should You Start Prenatal Chiropractic Care?

You can begin chiropractic care at any stage of pregnancy, including the first trimester. Some moms start early to support their body through changes, while others begin care once discomfort appears.

Starting earlier can help:

• Reduce compensations before pain develops

• Support pelvic balance as baby grows

• Create consistency throughout pregnancy

What to Expect at Your First Prenatal Chiropractic Visit

At your first visit, your prenatal chiropractor will:

• Review your health and pregnancy history

• Discuss your current symptoms and goals

• Assess posture, spinal movement, and pelvic balance

• Provide gentle, pregnancy-safe adjustments

• Answer questions and create a care plan tailored to you

You’ll never be adjusted in a way that feels unsafe or uncomfortable.

Looking for a Prenatal Chiropractor in Brecksville, Ohio?

If you’re pregnant and looking for a prenatal chiropractor in Brecksville or the greater Cleveland area, chiropractic care can be a supportive part of your pregnancy journey.

A comfortable, well-aligned body allows you to move with more ease—and focus on what truly matters as you prepare to welcome your baby.

Interested in learning more or scheduling a prenatal chiropractic visit? Feel free to reach out via email info@clechiropractic.com or by phone 216-952-3830.

Dr. Gina

Understanding the Fourth Trimester: The First 6 Weeks of Healing & Rebalancing

This week-by-week guide is to help you better understand your body, how to support your nervous system, and honor true healing and recovery.

The first six weeks postpartum are often called the “fourth trimester” and for good reason. Your body is healing from one of the most transformative events of your life. Your hormones are shifting, your organs are repositioning, your core and pelvic floor are reconnecting, and your nervous system is adjusting to new levels of stimulation, responsibility, and love.

At a time when the most support is needed, most moms are left feeling confused and alone given basic advice of “rest when you can” and “Let me know if you need help.” While these tips come from hearts of good intention, moms need more. You deserve more support, more understanding, and more guidance.

This holistic healing timeline walks you through what’s happening inside your body and some simple, holistic ways you can support each stage:

Week 1: Stabilize + Soothe

What’s happening in your body

• Hormones drop dramatically (estrogen, progesterone)

• Oxytocin rises with bonding and breastfeeding

• Bleeding is heaviest

• Your nervous system is on high alert (which is why you may feel wired and exhausted at the same time)

• Core and pelvic floor are at their most vulnerable and can feel very weak or unstable
  

How to support healing

• Prioritize nervous system safety: Slow exhales, grounding, hand over heart/belly

• Hydrate + mineralize: Incorporate bone broth/soup, electrolytes, and warm nourishing food.

• Lymphatic support: Gentle belly massage, slow walking around the house, light stretching/movement
  Pelvic floor rest: Avoid prolonged standing, strenuous lifting (besides baby, of course!), avoid sucking your stomach in

Holistic tip:

Warmth heals in Week 1. Use heated rice packs, sitz baths, warm socks, and warm meals to signal safety to your body.

Week 2: Gentle Activation + Emotional Regulation

What’s happening

• Bleeding begins to lighten

• Hormones continue shifting (this is when many moms feel the “baby blues”)

• Sleep deprivation starts compounding

• Your core and pelvic floor begin reconnecting

How to support healing

• Nervous system regulation: 3 minutes of diaphragmatic breathing daily

• Gentle pelvic floor resets: Breath-coordinated pelvic floor releases (typically, not Kegels yet)

• Address emotional waves: Identify/name your feelings, not judge them. Lean into support systems and seek help (there are great professional resources in northeast Ohio along with virtual options)

• Blood sugar stability: Focus on protein and fat focused meals to support mood and hormones; small meals throughout the day may help and be more realistic

Holistic tip:

Ask for help before you think you need it. Your nervous system heals best through community and connection.

Week 3: Core + Pelvic Floor Reconnection

What’s happening

• Inflammation decreases

• Organs are settling back into position

• Abdominals begin regaining tension and tone

• Pelvic floor may start signaling what needs support (monitor signs of heaviness, leaking, soreness, etc.)

How to support healing

• Start gentle core activation: Start with deep core breathing/diaphragmatic breathing, pelvic tilts, and walking

• Chiropractic and/or acupuncture check-in: Helps restore alignment, optimize nervous system balance/function, and ease muscle tension

• Scar support (if C-section): Light touch only—no deep massage yet (check out Dr. Candace’s blog for more information

• Postural resets: Posture during feeds and carries directly impacts recovery; keep baby close, support your arms and back, relax your shoulders, and switch sides often

Holistic tip:

If something feels “off,” it is. This is a great week to schedule your first postpartum chiropractic or pelvic floor therapy visit if you haven’t already.

Week 4: Strength + Stability Foundations

What’s happening

• Hormones begin stabilizing

• You may feel more physically capable but still easily fatigued

• Core and pelvic floor are typically ready for gentle strengthening
  

How to support healing

• Add light strengthening: Simple exercises such as dead bug (Functional Progression 1), glute bridges, bird dog, and cat cow help support and connect the core. Remember to focus on being slow and controlled.

• Continue pelvic floor training: This may be where Kegels become appropriate if guided by breath and not causing tightness; working with a pelvic floor therapist is recommended so you can provide your body with the support and exercises it needs.

• Support your upper body: Your neck, shoulders, and wrists are under constant load from feeding and carrying. Postpartum chiropractic care helps restore alignment, reduce tension, and prevent overuse strain.

• Nourish hormone recovery: Continue to focus on eating healthy fats, nutrient/mineral dense foods, and protein-rich meals

Holistic tip:

Don’t confuse feeling “better” with being fully healed. Your tissues are still early in the repair phase. Postpartum healing is a journey. . .not a destination.

Week 5: Energy, Mood + Nervous System Rebalancing

What’s happening

• You might notice more signs of your energy coming back (in between feeds, naps, and long nights)

• Sleep may still be inconsistent, but your body adapts (it’s amazing what our bodies can do!)

• Emotional patterns typically become more predictable

• Milk supply stabilizes (if breastfeeding)

How to support healing

• Walks and mobility: Fresh air has a vital impact on mood and parasympathetic activation/balancing

• Herbal support: Adaptogens (like ashwagandha, lion’s mane, or holy basil), calming teas, mineral mocktails may help

• Deep pelvic floor/core work: This is often the stage where deeper strengthening can begin, ideally under the guidance of a pelvic floor provider/specialist

• Rebuild routine: Gentle, flexible daily structure helps calm and regulate your nervous system
  

Holistic tip:

If anxiety, intrusive thoughts, or overwhelm haven’t eased by Week 5, that’s a sign to reach out for additional help. Your nervous system may need more targeted support.

Week 6: Integration + Return to Daily Strength

What’s happening

• The “official” postpartum visit happens with your midwife or OB (remember, healing has already been in progress!)

• You may feel ready for more movement, but the body still has months of integration ahead. Be intentful with movement and give yourself grace

• This is often where deeper pelvic floor issues, core dysfunctions, and/or musculoskeletal imbalances become more obvious (be sure to look for signs your body is needing help and support)
  

How to support healing

• Postpartum chiropractic and pelvic floor care: Essential to assess alignment, pelvic mechanics, and muscle balance. Remember, when to have your first postpartum chiropractic visit or pelvic floor visit can vary for each woman.

• Return to exercise gradually: Avoid jumping, running, or high-intensity workouts unless cleared by your provider and are pain-free.

• Continue to focus on nourishment: Reminder about fats, protein, hydration/electrolytes…your body is still rebuilding!

• Mental health check-in: Your identity is shifting…give yourself permission to honor and grow with that.
  

Holistic tip:

Healing doesn’t stop at 6 weeks! The fourth trimester is three months long, and your body continues repairing for up to 18+ months (research shows it can take years, especially for mental and emotional healing and balancing).

Final Thoughts: True Healing Comes From Support, Not Trying to Push Through

Your postpartum journey should feel guided, supported, and honoring of your body…not rushed or minimized.

If you’re:

• Suffering with pain

• Feeling emotionally overwhelmed

• Noticing pelvic floor symptoms

• Struggling with fatigue and lack of energy

• Unsure what’s normal

• Feeling lost or confused (whether that is regarding you or even baby)
  

…you don’t have to wait or struggle alone.

Your body is so intelligent! It was designed to heal and function.With holistic support such as chiropractic, acupuncture, pelvic floor therapy, massage, nutrition, and overall nervous system care, you can heal and even feel more functional or stronger than before!

Not sure where to start or what you need? We are here to help! Contact the office to learn how we can help and support you (even to make postpartum recommendations) and to schedule your postpartum appointment.

For more information about postpartum care we provide, visit https://www.clechiropractic.com/prenatal-postpartum-care.

In Health and Blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

Seasonal Acupuncture: Supporting Health Through Every Season

Seasonal changes can affect your body in noticeable ways—lower energy, more immune stress, allergies, or increased stress. Seasonal acupuncture is a practical, preventative approach that helps the body adapt smoothly to environmental shifts while supporting overall wellness.

Seasonal Health Challenges

Each season places different demands on the body:

• Spring: Allergies, headaches, detox stress

• Summer: Heat-related fatigue, dehydration, restlessness

• Fall: Dryness, respiratory issues, digestive changes

• Winter: Low energy, joint stiffness, frequent colds

Acupuncture works by supporting the body’s natural regulatory systems, helping you respond more efficiently to these seasonal stressors.

Immune System Support

Seasonal transitions can affect the body in various ways. Acupuncture can be used to:

• Support immune response

• Improve circulation and lymphatic flow

• Help the body recover more quickly from seasonal illnesses

Many people choose acupuncture at the start of fall or winter as a preventative immune support strategy, rather than waiting until symptoms appear.

Energy Balance and Vitality

Changes in daylight, temperature, and routine can disrupt energy levels. Seasonal acupuncture focuses on restoring balance by:

• Reducing fatigue and brain fog

• Supporting better sleep quality

• Helping regulate stress and mood changes

By aligning treatments with seasonal needs, acupuncture encourages smoother energy flow and more consistent vitality year-round.

Preventative Care Strategies

Seasonal acupuncture is most effective when combined with simple lifestyle adjustments:

• Schedule tune-ups at the start of each season

• Adjust diet to include seasonal, warming or cooling foods. Winter is a good time to eat

  more warm food, less raw veggies.

• Prioritize rest during fall and winter

• Stay active but avoid overexertion during seasonal transitions

This proactive approach can reduce the frequency and intensity of seasonal symptoms before they become disruptive.

Why Choose Seasonal Acupuncture?

Rather than treating symptoms in isolation, seasonal acupuncture emphasizes prevention, balance, and long-term wellness. Regular treatments can help:

• Strengthen resilience to seasonal stress

• Support immune and energy balance

• Promote overall physical and mental well-being

Listening to your body and adjusting care with the seasons is a simple yet powerful way to stay healthy all year long.

Feel free to contact the office with any questions!

Take care!

Dr. Alex

My Top Recommendation For Prenatal Vitamins as a Chiropractor and Mom

After supporting hundreds of women throughout their fertility journeys and pregnancies (as well as welcoming four babies of my own), I’ve learned that what nourishes a growing baby starts long before birth and goes beyond what most prenatal vitamins offer.   While prenatal supplements are designed to fill nutritional gaps in the diet, data suggests that up to 95% of women experience nutritional depletion, even when taking a prenatal vitamin.  Standard prenatal vitamins provide the bare minimum recommended amount, which is based on outdated RDAs (recommended daily amounts) and they offer less than ideal forms and amounts of the vitamins and minerals which can impact absorption.   

When patients ask me what prenatal vitamin to take, I recommend Needed Prenatal Multi because it provides methylated folate (not folic acid), active nutrient forms for better absorption, and clinically studied amounts of vitamin D3, choline, and zinc that support neural tube development, maternal health, and fetal brain growth throughout pregnancy.  Needed’s products are formulated for nutrient repletion and optimization and the Needed Prenatal Multi provides 8x more nutrition than leading prenatals*.   Another bonus: it is only 3 capsules.  If you know me, you know I am not shy to share that I do not like swallowing pills/capsules during pregnancy (it tends to make me nauseous) and I have many other patients/clients who experience the same feelings.

Why are these nutrients important during pregnant?

Needed Prenatal Multi Essentials vs. RDA vs. other leading prenatal brands

• Vitamin D: supports overall well-being of your baby, healthy bone development, and development of your baby’s teeth, kidneys, heart and nervous system

• Choline: supports the growth and development of your baby’s brain and spinal cord.  Choline can also influence cognitive function.  

• Folate: essential for closing the neural tube, which becomes your baby’s brain and spinal cord, helps blood cell production, and supports overall cell division, growth, and DNA synthesis.  

When looking at prenatals, I am frequently asked why I am recommending a supplement with methylated folate VS folic acid.  Folic acid needs to undergo a conversion process in the body before it can be utilized.  It is estimated that 40-60% of the population has a gene variant that affects this conversion.  When choosing a prenatal vitamin, like Needed Prenatal Multi, I recommend looking for methylated folate, since it is immediately available for conversion (thus better utilized) whether you have the MTHFR gene variant or not.  

Prenatal before pregnancy?

When it comes to prenatal vitamins, I have the mindset “the earlier, the better”.  When working with women on preconception preparation, I recommend at least three months of supplementation with a prenatal before pregnancy.  So many of us are already walking around in a depleted state and early supplementation can help build nutrient reserves. In fact, according to NHANES data, women (including supplement users) are commonly low in critical nutrients such as Vitamin D, choline, calcium, magnesium, iron, zinc, and vitamins A, B6, K, and E.

Support for the Mother 

We hear time and time again about how prenatals are important for fetal development, but one key point to highlight is that prenatal vitamins not only support a growing baby- they also support the woman growing the baby.  Inadequate supplementation or inadequate nutrient intake from food sources can lead to maternal depletion.  Pregnancy is a metabolically demanding state.  Depletion during pregnancy can look like occasional fatigue that is more than “normal pregnancy fatigue”, muscle tension or cramps, mood changes, brain fog, poor sleep, hair loss, and slow postpartum recovery.  These symptoms are often dismissed as “normal” and depletion during pregnancy leads to a depletion state postpartum. 

Supplementing with a quality prenatal, like Needed Prenatal Multi:

• Support nervous system function**

• May help support a healthy stress response, improved sleep quality, and a calm mind**

• Support muscle function and relaxation**

• Support postpartum recovery as nutrient stores going into birth matter for healing**

If you are currently pregnant, trying to conceive, or thinking about trying to conceive, I strongly encourage you to take a look at your prenatal – choosing a high-quality prenatal is about nourishing your body during a metabolically demanding state.  You and your (future) baby are worth it!  

In health,
Dr. Candace

This post is sponsored by Needed, a brand I genuinely recommend to my patients and use personally.

** These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

* Based on the total daily dosage of nutrients provided compared to leading prenatals as determined by IRI sales data as of December, 2025.

Tips for Staying Active in the Winter

Winter often invites slower mornings, cozy evenings, and extra rest—and that’s not a bad thing. But colder weather, shorter days, and disrupted routines can make movement feel harder to prioritize.

Staying active during the winter doesn’t mean pushing through exhaustion or forcing yourself into intense workouts. It means finding simple, supportive ways to keep your body moving—in ways that feel good for your nervous system, joints, and energy levels.

1. Shift Your Mindset: Movement Over “Exercise”

If winter workouts feel overwhelming, start by redefining what counts as movement. Gentle, consistent movement supports circulation, joint mobility, mood, and nervous system regulation—even when it’s not high intensity.

Movement can look like:

• Stretching while your coffee brews

• A short walk during daylight hours

• Gentle yoga or mobility work at home

• Taking the stairs instead of the elevator

Small moments add up.

2. Embrace Shorter, More Frequent Movement

Winter is not always the season for long workouts—and that’s okay. Try breaking movement into shorter chunks throughout the day.

Even 5–10 minutes of movement can:

• Reduce stiffness and aches

• Improve circulation

• Support energy and focus

• Help regulate your nervous system

Set a timer to stand, stretch, or walk every couple of hours, especially if you’re sitting for long periods.

3. Keep Your Body Warm to Stay Comfortable

Cold muscles are more likely to feel stiff or achy. Before moving, take a few minutes to warm up your body.

Helpful tips:

• Wear layers and warm socks

• Start with slow, gentle movements

• Focus on breath to help relax tension

• Try movement indoors before heading outside

A warm body moves more comfortably and safely.

4. Find Indoor Movement You Enjoy

When outdoor walks feel less appealing, having indoor options makes staying active more accessible.

Some winter-friendly ideas include:

• Hot yoga

• Pilates classes

• Bodyweight or resistance band exercises at home

• Mobility or stretching routines at home

• Dancing to your favorite playlist

• Walking on a walking pad or treadmill

5. Prioritize Posture and Mobility

Winter often means more time sitting—whether working, driving, or relaxing indoors. Adding mobility work can help counteract stiffness, especially in the neck, shoulders, hips, and low back.

Focus on:

• Gentle spinal movement

• Hip openers and pelvic mobility

• Neck and shoulder stretches

• Breath-led movement

These areas are especially important during pregnancy and postpartum as your body continues to adapt and recover.

6. Use Movement to Support Your Nervous System

Movement isn’t just about muscles—it’s a powerful tool for regulating your nervous system. Gentle, intentional movement paired with breath can help shift your body out of stress mode and into rest and repair.

Slow, mindful practices such as walking, yoga, or stretching can:

• Reduce stress hormones

• Improve sleep

• Support emotional regulation

• Increase body awareness

Listen to your body’s cues and allow movement to feel calming rather than demanding.

7. Be Kind to Yourself This Season

Winter is a natural time to slow down. Energy levels may change, and that doesn’t mean you’re doing anything wrong.

Consistency doesn’t mean perfection. It means choosing movement that feels supportive on most days—and allowing rest when your body needs it.

A Gentle Reminder

Movement during the winter doesn’t need to look the same as it does in warmer months. When you honor your body’s needs, movement becomes something that supports you—not another thing on your to-do list.

If you’re unsure what types of movement are best for your body—especially during pregnancy or postpartum—chiropractic care, gentle mobility work, and nervous system support can help guide you.

Take care,

Dr. Gina