Finding Balance: Natural Ways to Manage Stress During Pregnancy

Congratulations on your pregnancy! It's definitely an exciting time, but it can also be stressful. From adjusting to physical changes to preparing for the arrival of your little one, it's important to prioritize your mental well-being. While stress is a normal part of life, managing it is crucial for both you and your baby. Let’s explore some natural ways to help you find balance and reduce stress during your pregnancy journey:

1.     Prioritize Self-Care:
As a mom, it's easy to put everyone else's needs before your own. However, taking care of yourself is just as important (if not more!). Self-care includes making sure your basic needs are met including eating enough nutrient dense foods, staying hydrated, getting enough rest, and taking care of your body. Make self-care a priority by setting aside time each day for activities that bring you joy and relaxation. Whether it's taking a warm bath, practicing gentle yoga, reading a book, or enjoying in a hobby, these moments of self-care can help alleviate stress and recharge your mind.

2.     Incorporate holistic bodywork:

Holistic care including chiropractic, acupuncture, pelvic floor therapy and/or physical therapy, massage, and craniosacral therapy can be very beneficial during pregnancy not only to relieve stress but also to optimize body function and reduce overall tension in the body. Your provider can also help you identify areas of stress and tension in your body and give you advice for ways you can safely and effectively manage it during your pregnancy. Our providers are trained in prenatal techniques and help our patients to reduce stress through these care options.

3.     Establish a Support System:
Seek out friends, family members, or support groups to share your thoughts and concerns. Being surrounded by loved ones who understand and support you throughout your pregnancy can make a world of difference. Sometimes, just having someone to listen can make a huge difference in how stressed you feel. While family and friends are an important part of mental health, professional support can be important, too. You can also seek out local pregnancy support groups; there are several in the area who meet in person and/or virtually. Please reach out to your us (or your other healthcare providers) if you need resources or additional support.

4.     Connect with Nature:
Spending time outdoors in nature can provide a calming effect on your mind and body. Take a leisurely walk in a local park, practice deep breathing exercises the soothing sounds of nature, or simply sit and enjoy the beauty around you. Being in nature has been shown to reduce stress levels and promote a sense of calmness. Even though the weather is getting colder, being outside is still important and beneficial…just be sure to dress for the weather. Also, be mindful of your balance and physical changes due to pregnancy. Wearing proper footwear is important to avoid unnecessary slips and falls.

5.     Practice Mindfulness and Meditation:
Mindfulness and meditation are powerful tools for managing stress during pregnancy. Taking a few minutes each day to focus on your breath and be present in the moment can bring about feelings of calm and relaxation. Consider incorporating guided meditation apps or attending prenatal yoga classes that incorporate mindfulness techniques to help you find inner peace.

6.     Get Moving:
Regular physical activity is beneficial not only for your physical health but also for your mental well-being. Engaging in gentle exercises such as walking, swimming, or prenatal yoga can release endorphins and boost your mood. Be sure to consult with your healthcare provider about suitable exercises for your body and stage of pregnancy, and listen to your body's cues during exercise sessions.

7.     Create a Relaxing Environment:
Your surroundings can greatly impact your stress levels. Consider creating a calming space in your home where you can retreat to unwind. Dim the lights, play soft music, and use aromatherapy with scents like lavender or chamomile to create a soothing atmosphere. Taking moments to relax in this space can help reduce stress and promote a sense of tranquility. You can also incorporate affirmation cards and breathing techniques to prepare your mind and body for labor and birth.

8.     Adequate Rest and Sleep:
Pregnancy can bring about a range of physical discomforts, making it crucial to prioritize rest and sleep. Aim for 7-9 hours of quality sleep each night by establishing a bedtime routine. This might include avoiding electronic screens before bed, practicing relaxation techniques, and keeping your sleep environment comfortable and dark. If you experience discomfort when sleeping, trying using pillows and support when sleeping on your side.

Remember, managing stress during pregnancy is about finding what works best for you. Incorporate these natural approaches into your daily routine and be open to exploring additional strategies that resonate with you. Trust yourself and the incredible journey you're on. Remember, you have the power to make positive changes for your health and well-being…and your baby’s, too! Please reach out to us or your healthcare provider for any additional support you may need. You've got this, mama!

In Health and Blessings,

Dr. Abbey

www.clechiropractic.com

216-952-3830

@clechiropractic

Benefits of Breathing

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

Benefits of daily breathing exercise practices:

1.     Stress reduction.

2.     Anxiety/depression reduction.

3.     Improved mood.

4.     Helps with emotional reset.

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

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

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

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

Tips for better breathing:

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

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

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

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

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

Take Care!!

Dr. Alex

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

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

Swelling During Pregnancy

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

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

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

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

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

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

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

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

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

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

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

Be well. You got this!

Dr. Abbey

216-952-3830

http://clechiropractic.com

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

#pregnancy #movement #health #hydration #healthypregnancy

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

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

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

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

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

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

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

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

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

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

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

In health,

Dr. Shirley

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

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

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

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

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

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

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

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

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

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

In health, 

Dr. Shirley

Staying Healthy and Active During Pregnancy

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

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

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

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

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

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

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

February 5, 2023 Newsletter

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Preparing Your Pelvis for Birth

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

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

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

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

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

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

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

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

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

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

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

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

In health and blessings,

Dr. Abbey

Preparing Your Body for Labor and Birth

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

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

Take a Class

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

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

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

Self Care

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

Eat Properly

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

Stay Active

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

Write a Birth Plan

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

Hire a Doula

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

Rest

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

Ask Questions! 

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

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

Xoxo,

Dr. Shirley

Benefits of Swimming While Pregnant: Stay Cool and Comfortable!

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

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

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

·        Improving blood circulation.

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

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

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

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

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

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

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

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

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

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

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

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

For beginner swimmers:

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

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

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

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

·        Don’t forget to stretch afterward!

For intermediate and advanced swimmers:

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

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

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

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

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

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

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

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

5 Tips to Prepare for Postpartum

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

Prepare to Rest

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

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

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

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

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

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

Prepare to Heal

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

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

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

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

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

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

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

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

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

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

Prepare to Nourish Yourself

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

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

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

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

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

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

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

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

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

Prepare to Say “Yes” to Help

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

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

Prepare Your Postpartum Team

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

·      Chiropractor

·      Pelvic Health Physical Therapist

·      Lactation Consultant

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

·      Craniosacral Therapist

·      Postpartum Doula

·      Mental Health Therapist

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

Here are a few:

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

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

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

How are you preparing for postpartum? 

Xoxo,

Dr. Candace

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

Heartburn During Pregnancy

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

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

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

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

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

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

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

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

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

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

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

In health,

Dr. Abbey

(216) 952-3830

http://clechiropractic.com

The Emotional and Physical Stress During Pregnancy

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

Stress During Pregnancy

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

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

• Hormones are changing! 

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

• Did I already say your hormones are changing? 

• Stress at work. 

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

Ways to Help with Stress During Pregnancy

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

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

A few things to try could be: 

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

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

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

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

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

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

With love, 

Dr. Shirley

Top 5 Pregnancy Myths Busted

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

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

Reference:

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

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

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

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

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

Chrissy Frey, Pelvic Health PT

Tips for Better Sleep During Pregnancy

Pregnant and exhausted? You’re not alone! A woman’s body goes through many changes and adjustments during pregnancy, and growing a human requires a lot of energy.  Many adjustments and changes happen during pregnancy: from changes in diet and physical activity to modifications of daily habits and routines, including sleep positions which can become issues as baby grows. Hormone shifts change body functions including digestion, bladder function, and even how the brain processes. These can all cause issues with restful sleep by affecting the ability to fall or stay asleep. A good night’s rest is not only important for mom, but also for her growing baby.  So, what can be done to help get better sleep? Here are a few tips and suggestions that may help you get more restful sleep during pregnancy:

1.     Get comfortable

Using pillows to support your body while sleeping during pregnancy is definitely recommended! Especially as baby grows and mom’s belly gets bigger, pillows and other cushioning can be very helpful to get comfortable and feel supported during sleep. Try using a pregnancy pillow or body pillow to support under your baby bump, between your knees and even to hug to take pressure off your shoulders and upper back. You can even use a pillow or rolled-up blanket in the small of your back to relieve pressure. If you are experiencing pain in your hips or low back, laying on a foam mattress pad or other cushioning may help take pressure off these joints. Also, make sure your neck is properly supported as well; avoid using pillows that are too flat or too fluffy which may affect normal alignment when you are sleeping. Sleeping on your side is recommended. Most doctors recommend women to sleep on their left side to help with support circulation and organs.

2. Practice Healthy Sleep Habits/Routines

Sleep experts recommend keeping electronics out of the bedroom and avoid using screens before bed. If you must have your phone or smart device in your room, keep it at least three feet from you. Turning off your home’s Wi-Fi at night and/or putting your phone on airplane mode can help decrease EMF waves which can interrupt normal brainwaves and sleep cycles. Try to go to bed and get up at the same time each day to help maintain a healthy, balanced circadian rhythm. Keep your room at a comfortable temperature (not too hot or cold) and use curtains or blinds/shades to keep light out while sleeping, especially if you need to sleep during light hours.

3. Monitor What You Eat and Drink

Some foods such as high acidic or spicy foods may cause heartburn or indigestion, especially during pregnancy. Foods that cause constipation can make it difficult to sleep as well. Some people note that certain foods cause them to have unusual dreams which may disrupt sleep. If you know that certain foods affect your sleep, try eating them earlier in the day. Eating smaller meals spread throughout the day may help with digestion and make it easier to sleep. While it is essential to stay hydrated, try to drink more during the day and not close to bedtime. This can help decrease the number of times you need to wake up to use the bathroom at night. Pregnant women should eliminate caffeine while pregnant; if you are consuming any caffeine, avoid drinking it before bedtime.

5. Take Care of Your Muscles.

It is common for women to experience leg cramps or restless legs during pregnancy, especially in the 2nd and 3rd trimesters. Increased need for minerals along with changes in blood flow or circulation can result in muscles not getting essential nutrients. Before bed, try stretching to improve circulation and decrease tension. Eating foods rich in calcium (such as green leafy vegetables, seeds, and beans/legumes) and magnesium (such as nuts, dark chocolate (try a healthy option like Hu brand), and potatoes or sweet potatoes. Magnesium lotions may support muscle function and relax tension. Mineral supplementation may be beneficial as well; consult your doctor for specific recommendations.

6. Relax Your Mind

If you can’t sleep within 30 minutes, get up and do a non-stimulating activity like reading. If you exercise and have a difficult time falling asleep, you may find that changing the time and type of movement you do close to bedtime helps. Some find that doing slower, more relaxing exercises such as yoga closer to going to sleep helps relax their body and mind. If you do more active exercise, doing your fitness before dinner or a few hours before you go to bed may allow your body more time to relax and prepare for sleep. To calm the mind and relax the body, try incorporating calming practices into your schedule, like yoga, journaling, meditation/prayer, and breathing exercises.

Follow these tips to help get a better night’s sleep for you and your baby. Our doctors and staff are here to support you during your motherhood journey. If you are having issues with sleep during pregnancy, schedule an appointment to ease stress and tension in your body and learn how you can improve your sleep and get better rest.

Back and Sciatic Pain During Pregnancy

During the second and third trimester of pregnancy, your body will go through so many changes. The body’s gravity starts shifting and your posture starts to change, adding more pressure to the joints  and the soft tissue of surrounding areas. These changes can cause joint restriction and muscle/ligament instability in your spine, pelvis, sacrum and hips.  

Common symptoms you might experience during this transition are: 

• muscle tightness 

• soreness

• joint stiffness

• pubic bone pain

• numbness/pins & needles

• sacroiliac joint pain

• most commonly, lower back pain and/or sciatica.

It is very common to experience some of these symptoms throughout pregnancy, even during the first trimester. However, it is not something you have to work through and deal with until you give birth. You have options! 

How can chiropractic care help to decrease pain, discomfort, and improve functional stability during pregnancy?

Chiropractic adjustments are designed to restore normal joint mobility, improve stability and reduce joint restrictions. The presence of joint restrictions, muscle and ligament instability around the lower back, pelvis and hips, can make it difficult for mom to move around. It also can affect baby's ability to move into optimal position during delivery. 

Chiropractors at our office utilize the Webster Technique to establish mother's pelvic balance and alignment during pregnancy.  With a balanced pelvis and spine:

• Spine and pelvic mobility is restored, decreasing pain and discomfort during pregnancy. 

• Baby has more room to move around the womb. Also improves the chance of the baby moving into the correct position before labor, facilitating the delivery. 

• Optimal baby positioning at the time of birth can result in an easier and safer delivery for both the mother and child.

Exercises for Back Pain and Sciatica During Pregnancy

Here are a few positions and exercises recommended for core strengthening and muscle/ligament stability: 

• Pigeon Pose

• Lunges (Progress to lizard)

• Kneeling squats (Beginners)

• Tabletop (Core exercise)

• Cat/Cow

• Hip Thrust

• Straddle stretch

You can also make modifications during your night time. Sleep with a pregnancy pillow, when turning in bed from side to side keep your legs together and get up from your side (no crunches) when getting up from bed. 

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

We can help you. Call us today! 
In health,

Dr. Shirley

drdelgado@clechiropractic.com

(216)952-3830

Prenatal Period- Body Changes, Healthcare and Exercises

During the second and third trimester of pregnancy, your body will go through so many changes. The body’s gravity starts shifting and your posture starts to change, adding more pressure to the joints  and the soft tissue of surrounding areas. These, and the hormonal changes you are going through as well, can increase the chances of joint restriction and muscle/ligament instability in your spine, pelvis, sacrum and hips.  

Common symptoms you might experience during this transition are (but not limited to): 

• muscle tightness 

• soreness

• joint stiffness

• pubic bone pain

• numbness/pins & needles

• most commonly, lower back pain and/or sciatica.

Another common lower back symptom can be caused by irritation to the sacroiliac joint. 

There is weight gain and fluid retention during pregnancy, which can cause aggravation to the joints in your back and pelvis. Sciatica pain can be caused by either the piriformis muscle tightness putting pressure on the sciatic nerve or the growing uterus adding direct pressure to the sciatica nerve at the L4-L5 level. 

It is very common to experience some of these symptoms throughout pregnancy, even during the first trimester. However, it is not something you have to work through and deal with until you give birth. You have options! 

HEALTHCARE

Treatments such as chiropractic adjustment, massage, acupuncture and pelvic floor PT can help you to get back to your pain free self. 

For example, chiropractic adjustments are designed to restore normal joint mobility, improve stability and reduce joint restrictions. The presence of joint restrictions, muscle and ligament instability around the lower back, pelvis and hips, can make it difficult for mom to move around. It also can affect baby's ability to move into optimal position during delivery. 

Chiropractors at our office utilize the Webster Technique to establish mother's pelvic balance and alignment during pregnancy.  With a balanced pelvis and spine, spine and pelvic mobility is restored, decreasing pain and discomfort during pregnancy.  This can help the baby to have more room to move around the womb improving the chances of the baby moving into the correct position before labor, facilitating the delivery. 

EXERCISES

During your body transition through pregnancy, it can create instability in certain areas which can be the root of your pain. Our goal is to prepare and strengthen your body for the development of your little one and delivery. 

Here are a few positions and exercises recommended for core strengthening and muscle/ligament stability. (These exercises and stretches are beginner friendly): 

• Pigeon Pose

• Lunges (Progress to lizard)

• Kneeling squats (Beginners)

• Tabletop (Core exercise)

• Cat/Cow

• Hip Thrust

• Straddle stretch

You can also make modifications during your night time. Sleep with a pregnancy pillow, when turning in bed from side to side keep your legs together and get up from your side (no crunches) when getting up from bed. 

If  you are pregnant or trying to conceive, working with a chiropractor from day one can dramatically improve your body function, giving you and your child the best opportunity for better health. We can help you. Call us today! 

In health,

Dr. Shirley

(216)952-3830

5 Reasons to See a Chiropractor During Pregnancy

Pregnancy is a time of many changes and transitions. While baby is growing, mother’s body is changing and adapting to support the needs of her little one. These new demands, though normal and natural, can cause undesirable symptoms including aches and pains, headaches, nausea and heartburn, fatigue, skin issues, swelling, difficulty with movement, sleep issues, etc. Some of these symptoms may not be completely avoidable, however, natural, conservative care including chiropractic, acupuncture, nutritional support, and manual therapy or exercises may help reduce and relieve them. So, how can chiropractic be beneficial during pregnancy?

1. Ease pregnancy symptoms:

Chiropractic may help ease pregnancy symptoms, such as nausea, heartburn, headaches, swelling in feet and hands, and general discomfort. Through chiropractic adjustments and manual therapy, optimal nerve flow and reduced tension in the body help ensure optimal brain-body communication. If there are restrictions of joints of the spine or soft tissue tension, nerve flow/communication can be interrupted, resulting in dysfunction and unwanted symptoms. Chiropractic care checks for these restrictions and helps

2. Natural Relief from Lower Back Pain:

Data shows that more than 50% of women will experience pregnancy-related low back pain. As the baby grows, the mother’s abdomen grows as well and her center of gravity shifts. Her spinal curves also modify to adapt to growing baby. These changes may put more pressure on joints of the spine, especially the low back and pelvis which can cause pain. Chiropractic care (along with other therapies we offer) may help reduce pain by improving joint mobility and function, reducing stress on the joints, improving spine and pelvic alignment, and decreasing soft tissue tension.

3. Optimal Fetal Position:

The position of the pelvis and sacrum play an important role in how baby is most comfortably positioned in the womb. Chiropractic care assesses mother’s alignment and pelvic positioning, helping to ensure optimal function of the pelvis. This allows baby to have optimal room in-utero, making it easier for baby to move and get into a head down position for birth. Often, babies are in the breech position due to uterine or pelvic/sacral constraints which limit their movement or make it uncomfortable for baby. Proper positioning of the baby may help lower the risk of back labor and/or the need for an unnecessary cesarean. Our doctors are certified in the Webster Technique which is a specific chiropractic sacral/pelvic analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of sacral subluxation/sacroiliac joint dysfunction. In doing so, neuro-biomechanical function in the pelvis is facilitated which benefits both mother and baby.

4. Easier Labor and Birth:

Chiropractic adjustments may help shorten labor and make the birth process easier. If the mother’s spine and hips are able to move optimally and are in proper alignment, and the nerve communication to the muscles of the pelvic floor and uterus is uninterrupted. This may help labor and birth to progress more easily and with less complications. Many moms who utilize chiropractic during pregnancy report shorter labor and less intense labor symptoms. For moms who want a natural, drug-free birth, chiropractic care can help them achieve that goal.

5. Support Overall Health and Immune Function:

The immune system is intricately connected to the nervous system. Proper function of the nervous system is vital for optimal function of the immune system. During pregnancy, a woman’s body is under more stresses and changes, which puts more demand on the immune system. Chiropractors help patients, especially pregnant women, stay healthy and function their best during pregnancy through recommendations for proper nutrition, supplementation, and healthy lifestyle changes, in addition to caring for mom’s neuromusculoskeletal system. All these healthy lifestyle choices can all have a positive impact on mom and baby’s health.

Choosing chiropractic care as part of your prenatal care is a safe and effective option to manage pregnancy symptoms, promote overall health, and function your best while pregnant. Regardless of how far along you are in your pregnancy or what your birth plans/goals may be, chiropractic can help you feel and function your best. Our doctors can share natural and holistic options to help and support you during your pregnancy, playing an important role in your team of prenatal health care providers.

In Health,

Dr. Abbey

Chiropractic Care + The Immune System

As the kids head back to school, fall sports are in full swing, and the weather starts to cool, we know summer is coming to an end. September is a great time to start boosting your immune system (if you haven’t already!). During the summer, we benefit from more days outside in the sun (hello Vitamin D!), fresh local fruits and vegetables, and, typically, more water intake. These are all wonderful for our bodies and help boost our immune system. But what can you do in the fall and winter when fresh local produce isn’t available and the weather changes? Of course, practicing good hygiene such as properly washing your hands and covering your mouth/nose when you cough or sneeze helps, but our bodies need more support! Fast-paced lifestyles of modern life typically bring more stress, less rest, more processed foods, and other unhealthy habits. These cause more stress on our bodies and immune systems so we require more support, especially during times of change and increased stress…such as the start of school, change of seasons, and even pregnancy! 

Thankfully, there are many effective ways you can support your body and boost your immune system…naturally! Rest and movement are essential to optimal health and function. Especially during times of stress, making adequate time for sleep and exercise are important. Also, don’t forget to get adjusted! Patients have reported being sick less and feel better overall through chiropractic care. Research has shown chiropractic adjustments have a positive effect on T- and B-lymphocytes, NK-cells, plasma beta-endorphins and antibody levels, and phagocytic activity, all of which are known to play important roles in the body’s immune response and function. Data has also showed that in as little as 20 minutes after an adjustment, immunoglobin G (IgG) significantly increases and by 2 hours immunoglobin M (IgM) significantly increases as well! Both IgG and IgM are very important antibodies: IgG is the most abundant type of antibody, protecting against bacterial and viral infections and IgM is the first antibody to be made by the body to fight a new infection. 

Looking for other ways to help boost your immune system? Vitamins and herbs have been researched and shown to benefit immune function. Important immune system boosting nutrients include Vitamins D, C, and E, Calcium Lactate, and Echinacea. Other natural ways to boost your immune system include taking elderberry syrup and/or propolis spray. Of course, before starting any new regiment or taking something new, consult your doctor (our chiropractors specialize in nutrition). Eating healthy is a vital part of a properly functioning immune system. Adding garlic, onions, turmeric, and even certain mushrooms to your cooking may help boost your immune system, too!

During this change of seasons (and as the holidays will be quickly approaching), make sure to allow time for yourself. Take things in moderation, incorporate self-care, and don’t forget about regular chiropractic adjustments to help keep your immune system healthy and strong!

-Dr. Abbey

Postpartum Care: Coping with Body Image

Postpartum is a period of adjustment and healing for the mother. During this time, you will bond with your baby but you may also experience body changes.  Body pain, urinary incontinence and/or muscle tension during your fourth trimester can be present. The cause? It could have been a strained muscles during delivery, pelvic floor muscle weakness, pregnancy hormones (loose ligaments), breastfeeding positions, holding/lifting baby and core muscles instability/weakness. 

After a few weeks, some of these issues may resolve. But what if you are still suffering from back pain for weeks (even months!) after giving birth? Experiencing urinary incontinence when exercising, laughing or running? Feeling constant body tension and anxiety? If you say yes to any of these questions,  know that you are not alone.

It is quite common to experience some of these symptoms after either vaginal or cesarean birth.  However, it does not mean that it is normal and that you have to deal with it because you just had a baby. Know that you do have options! 

The following treatments can help you make your postpartum journey more enjoyable:

• Chiropractic care - chiropractic adjustments restore joint mobility reducing restrictions in your spine and pelvis relieving any nerve pressure present. When your body is working  and moving properly, it can speed your recovery and healing.  This is a plus during the fourth trimester!

• Massage therapy - postpartum massages may help to relax your muscles, increase blood circulation and lower stress hormones, bringing stress relief. Massage can help during your emotional transition bringing relaxation to your life. 

• Acupuncture - acupuncture treatment can be beneficial with stress management, pain relief, promotion of healthy digestion and improved quality of sleep. 

• Pelvic floor PT  - Specialized PT can assess for any pelvic floor muscle tightness or weakness that can be causing your urinary incontinence and back pain. Pelvic PT will guide you in the right direction. 

Reach out if you are experiencing pain, discomfort or just looking for additional postpartum care information. Your body may need a little push to get back in balance. We can help! 

Cleveland Chiropractic & Integrative Health Center

(216) 952-3830

www.clechiropractic.com