Sun Safety Tips for Your and Your Family

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Motherhood and Mental Health

It is common for many women to feel sad, overwhelmed, anxious and stressed throughout their pregnancy and even after the baby is born. Pregnancy and a new baby can bring out so many emotions. Depression and anxiety that happen during pregnancy or during the first year of a baby being born are considered medical conditions. Wait, what? Yes! This is a real thing!

For the past few years, mental health awareness has been growing. Even celebrities and athletes are advocating for mental health and how to help. So this is why I wanted to take some time to address mental health and motherhood.

Being a mom is not an easy task. Even harder if you don’t have a support system that can help you navigate through these times.

How common are anxiety and depression during prenatal and postpartum period?

Researchers believe that depression is one of the most common problems women experience during and after pregnancy. According to a national survey, “ About 1 in 8 women experiences postpartum depression after having a baby.” You may feel like you are the only person in the world  who is having these thoughts or feelings but know that YOU ARE NOT ALONE! Depression and anxiety during or after pregnancy can happen to anyone.

Are there treatments for depression and anxiety?

Yes! There are treatments such as counseling or “talk therapy” that can help you feel better, reduce your symptoms and even make them go away completely. There are options available out there. You can always find the treatment that works best for you. 

What else can I do besides therapy?

Some mothers say that sometimes talking to other parents that are going through similar situations helps them to feel better and makes them feel like they are not alone. Other activities you might try are:

• Be with others

• Connect with other moms

• Join a prenatal yoga class or baby and me class

• Make time for yourself

• Do things you enjoy

• Be realistic with your expectations (mama, you don’t have to be perfect. Know that you are doing great!)

• Ask for help at home

There are many ways out there available for you that might help through the tough times. Early detection is important for you, your baby, and the rest of your family. Don’t be afraid to ask for help. You are only human!

We need to fight and overcome that big stigma about mental health being something to hide from. There is a growing number of people experiencing a decay in their mental health and society is becoming more aware of finding ways to respond to our needs. But we still need to keep advocating for ourselves and find something that makes us feel happier and better.

Mama, know you are not alone! If you need help, talk to us! Our office has an extensive list of resources that we can share with you!

With love,

Dr. Shirley

The Emotional and Physical Stress During Pregnancy

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

Stress During Pregnancy

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

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

• Hormones are changing! 

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

• Did I already say your hormones are changing? 

• Stress at work. 

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

Ways to Help with Stress During Pregnancy

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

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

A few things to try could be: 

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

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

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

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

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

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

With love, 

Dr. Shirley

Detoxing After the Holidays

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

1. Drink Plenty of Water/Stay Hydrated

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

2. Clean Up Your Kitchen!

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

3. Eat Detoxing Foods

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

4. Get Your Cells Moving!

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

5. Support with Supplements

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

6. Detox Your Mind 

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

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

In health,

Dr. Abbey

drcrouse@clechiropractic.com