How Chiropractic Care Can Support Hormone Function

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

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

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

What are some common signs of hormone imbalance?

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

Common signs include:

●       Persistent fatigue or energy crashes

●       Trouble sleeping or feeling wired but tired

●       Mood changes, anxiety, or irritability

●       Brain fog or difficulty focusing

●       Headaches or migraines

●       Weight changes or difficulty losing weight

●       Digestive issues or bloating

●       Irregular cycles, painful periods, or PMS

●       Fertility challenges

●       Low libido

●       Postpartum symptoms that are severe or linger longer than expected

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

The Nervous System–Hormone Connection

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

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

●       Pregnancy and postpartum

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

●       High stress seasons

●       Chronic pain or tension

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

So how can chiropractic care support hormone balance?

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

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

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

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

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

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

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

●       Nutritional support

●       Stress management and breath work

●       Gentle movement and walking

●       Pelvic floor therapy and/or physical therapy

●       Acupuncture or massage

●       Lifestyle changes that support rest and recovery

●       Mental health support and prayer/meditation

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

You’re Not Broken…Your Body Is Communicating!

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

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

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

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

In health and blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

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

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

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

Why Pregnancy Causes Back, Hip, and Pelvic Pain

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

• Increased relaxin, a hormone that loosens ligaments

• A growing belly that shifts your center of gravity

• Changes in posture and spinal alignment

• Increased stress on the pelvis and low back

These changes can contribute to:

• Low back pain

• Hip discomfort

• Pelvic pain

• Sciatic nerve irritation

• Rib pain

• Difficulty sleeping

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

 Is Chiropractic Care Safe During Pregnancy?

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

Prenatal chiropractors use:

• Gentle, low-force adjustments

• Pregnancy-safe positioning and tables

• Specialized pillows and supports

• Techniques designed specifically for pregnant bodies

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

What Techniques Are Used in Prenatal Chiropractic Care?

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

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

• Soft tissue work to reduce muscle tension

• Pelvic and spinal adjustments using gentle pressure

• Nervous system–focused care to support overall function

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

Benefits of Chiropractic Care During Pregnancy

Many pregnant patients seek chiropractic care for:

• Relief from back, hip, and pelvic pain

• Improved comfort as pregnancy progresses

• Better posture and movement

• Reduced tension in the pelvis

• Improved nervous system regulation

• Support for optimal pelvic balance

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

When Should You Start Prenatal Chiropractic Care?

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

Starting earlier can help:

• Reduce compensations before pain develops

• Support pelvic balance as baby grows

• Create consistency throughout pregnancy

What to Expect at Your First Prenatal Chiropractic Visit

At your first visit, your prenatal chiropractor will:

• Review your health and pregnancy history

• Discuss your current symptoms and goals

• Assess posture, spinal movement, and pelvic balance

• Provide gentle, pregnancy-safe adjustments

• Answer questions and create a care plan tailored to you

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

Looking for a Prenatal Chiropractor in Brecksville, Ohio?

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

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

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

Dr. Gina

The Importance of Chiropractic Maintenance Care: Supporting Long-Term Health

When people think of chiropractic care, they may associate it with addressing acute pain or injuries. While chiropractic adjustments are effective for helping conditions like back pain, neck discomfort, and headaches, people may not realize the benefits of chiropractic care as a long-term strategy for maintaining health and wellness. There are a lot of folks who receive care to help with overall wellness.

What is Chiropractic Maintenance Care?

Chiropractic maintenance care involves regular visits to your chiropractor, even when you're not in pain or dealing with specific injuries. These visits help to keep your spine and nervous system healthy, improve mobility, and reduce the risk of future problems. Just as you might schedule regular dental cleanings or routine car maintenance, chiropractic care may help you stay ahead of potential health issues and not chase symptoms.

The Benefits of Maintenance Care:

1. Prevention of Recurring Pain: Even after pain subsides, underlying issues such as muscle tension, spinal misalignment, or joint dysfunction may persist. Regular chiropractic adjustments can help address these imbalances, reducing the likelihood of recurring pain and flare-ups.

2. Improved Mobility and Flexibility: As we age or engage in repetitive activities, our range of motion and flexibility can become restricted. Chiropractic care helps to keep your joints, muscles, and ligaments flexible and mobile, allowing you to move more freely and perform daily activities with ease.

3. Stress Relief and Relaxation: Regular chiropractic care can help reduce muscle tension and promote relaxation, aiding in stress relief.

4. Support for an Active Lifestyle: Whether you’re an athlete or just someone who enjoys staying active, chiropractic maintenance care can support your body’s ability to recover from workouts, prevent injury, and improve overall performance.

How Often Should You Get Chiropractic Maintenance Care?

The frequency of chiropractic visits for maintenance care will vary depending on your individual needs, lifestyle, and health goals. Some people may benefit from monthly adjustments, while others might opt for bi-weekly or quarterly visits. Your chiropractor will work with you to create a personalized maintenance plan based on your body’s unique requirements.

Why Choose Chiropractic Maintenance Care?

Chiropractic maintenance care is about more than just addressing symptoms when they arise; it’s about supporting long-term health and wellness. When the brain does not send the correct messages to our core and trunk muscles, there is an increased risk of injury. Life stressors can impact this messaging. The goal of maintenance care is to help relieve those stressors from building over time. Regular care also empowers you to take a proactive approach to your health, preventing problems before they interfere with your daily routine.

Please reach out to us if you have any questions! We are here to help!

Chiropractic Care for Better Sleep: Restoring Balance for Restful Nights

Chiropractic care is an effective, natural approach to improving sleep quality by addressing underlying issues such as spinal misalignments, muscle tension, and nervous system imbalances. When the spine is properly aligned, it helps reduce pain and discomfort, promotes relaxation, and allows the body to function more efficiently. By relieving stress on the nervous system, chiropractic adjustments support better circulation, improved breathing, and a more restful sleep cycle.

How Chiropractic Care Enhances Sleep:

- Relieves Pain and Tension:  Misalignments in the spine can lead to back pain, neck stiffness, and headaches, all of which can disrupt sleep. Chiropractic adjustments may help alleviate these discomforts, allowing for more comfortable, restful sleep.

- Reduces Stress and Promotes Relaxation: By helping the body restore proper function to the nervous system, chiropractic care helps reduce overall stress levels and promotes relaxation, making it easier to fall asleep and stay asleep.

- Supports Respiratory Health: Misalignments in the upper spine can affect breathing, which is essential for quality sleep. Chiropractic adjustments can help improve lung function and breathing patterns, supporting deeper, uninterrupted sleep.

- Addresses Insomnia and Restlessness:  Chiropractic care has been shown to improve conditions like insomnia by restoring balance to the body’s systems and promoting a state of calm.

There is no universal solution when it comes to fixing sleep issues. However, if you find yourself struggling with it, chiropractic care may provide the relief you need for a more night’s rest. Contact our clinic to learn more and schedule a consultation.

Nasal Release Technique

The Ultimate Guide to Nasal Release Technique (NRT)

If you suffer from sinus issues, you know how debilitating they can be. The constant pressure, headaches, and congestion can make it difficult to go about daily life. While there are various treatments available, one technique that has gained popularity in recent years is the nasal release technique often called “nasal ballooning.” In this guide, we will explore what nasal ballooning is, how it works, and its benefits for sinus treatment.

What is the Nasal Release Technique?

Nasal release technique (NRT), also known as balloon sinuplasty or nasal ballooning, is a minimally invasive procedure used to treat chronic sinusitis. It involves inserting a small, flexible balloon catheter into the nasal passages and inflating it to widen the sinus openings. This allows for better drainage and ventilation, relieving the symptoms of sinusitis.

How Does NRT Work?
An evaluation is done to determine if NRT would be beneficial and to identify sinus and cranial dysfunctions. The first step is to insert a small, flexible balloon catheter (finger cot) into the nasal passages. The balloon is then guided to the sinus opening (or turbinates), and the balloon is inflated, gently widening the passage. This process is repeated for each affected sinus. Once the sinuses are opened, the balloon is deflated and removed, leaving the sinus passages open for better drainage and ventilation.

Benefits of NRT

NRT offers several benefits for those suffering from chronic sinusitis and can also help other issues such as

• Concussion and other head injuries
• Headaches, head pressure, migraines
• Low energy, Fibromyalgia, chronic fatigue
• Muscle spasms, neck and shoulder pain
• Poor concentration and focus
• PTSD
• Sinusitis, sleep apnea, snoring, other breathing and sinus disorders
• Tinnitus (ringing in the ears)
• Traumatic Brain Injury
• TMJ (mouth, head and jaw pains)
• Vertigo and other balance problems
• Whiplash Syndrome

NRT is a minimally invasive procedure, meaning there is no cutting or removal of tissue. This results in less pain and a quicker recovery time compared to traditional sinus surgeries. Additionally, NRT has a high success rate, with many patients experiencing long-term relief from their sinusitis symptoms.

Who is a Good Candidate for NRT?

NRT can be performed and catered for patients of all ages (although can be more challenging for babies and small children due to smaller nasal passages and activity levels). Each patient is screened and an evaluation is performed to determine if NRT is appropriate. Each NRT session builds on the previous one provided there hasn’t been head trauma between treatments. It is a good option for those who are looking for a less invasive alternative to traditional sinus surgeries or have not had relief with other treatments.

Symptoms that may benefit from NRT Therapy

• Balance Problems

• Breathing Problems

• Congestion or fullness

•  Facial pain/pressure

• Headaches

• Loss of smell

• Nasal obstruction or blockage

• Neck Pain

• Ringing in the Ears

• Snoring or Sleep Apnea

• TMJ

• Types of Sinusitis or sinus congestion

• Vertigo

What to expect after NRT?

Most patients cannot believe how much better they breathe and how clear their sinuses are with the help of NRT! After NRT therapy, patients may experience some mild discomfort and congestion/drainage for a few days. Home protocols will be reviewed to help with these symptoms.

Dr. Abbey is trained and certified in the Nasal Release Technique. She utilizes this technique along with other approaches to help patients express optimal health and function. To learn more or schedule a consult, contact our office at 216-952-3830 or info@clechiropractic.com.

Sleeping Tips for Low Back Pain

Sometimes we can notice our back discomfort getting worse at night. This can be for a variety of reasons:

Nerve Compression: Throughout the day you are doing are doing various things and after awhile this can put pressure on the nerves.

Stress and Tension: Our muscles can hold stress and tension we experience throughout the day. When we go to lay down, we can feel this build up. Our muscles can also be affected by our posture, and we can notice it more when we are resting at night.

Here are some sleeping positions that may help decrease your low back pain:

1. On Your Back

On your back with support under your knees can help create the natural curve of the spine. This allows for more even weight distribution that can take pressure off potentially irritated areas.

Place a small pillow or rolled up towel under your knees for more support.

2. Side Sleeping

Sleeping on your side with a pillow in between your knees and/ or ankles can help keep your spine in a more neutral position. This can also help create a more even weight distribution.

3. Sleep in a Reclined Position

For some people this position can create more comfort than lying flat. It can help reduce tension in the low back. Lay on your back on an adjustable bed or prop yourself up with pillows to find a comfortable incline. You can also add a pillow under your knees for additional support.

4. Avoid Stomach Sleeping

If you have low back pain, it is likely that it will be helpful to avoid sleeping on your stomach. This position can create extra stress on your back and neck. It can be tricky to change your sleep position, try using a pillow to help yourself from rolling onto your stomach.

Pillows and Mattresses

It can be hard to find the right pillow and mattresses for best sleeping. It can be a bit pricey too. However, it is worth the investment to get the right pillow and mattress as so much of our time is spent sleeping, and quality sleep is important for our overall well-being.

When picking a pillow, think about ones that will help you keep your head in line with your spine. You do not want one that is too thick or too thin. Some pillows have premade contours, that could be a helpful option for people with neck and upper back pain, as it can help your spine rest in its more natural position.

Also think about getting a pillow that matches how you sleep. Back sleepers may benefit from a medium loft pillow that supports the natural curvature of their neck. Side sleepers may need a higher loft pillow to fill the space between the shoulder and head. And for those stomach sleepers a thinner and soft pillow may help to lessen the strain on the neck.

When thinking about a mattress, what feels the most comfortable to you is important. When deciding mattresses you will want one that helps keep the natural and neutral position of your spine. When testing them out pay attention to the one that keeps your spine straight from the neck to the tailbone when lying on your side. And when you are on your back you should have a natural S-shaped curve without sinking in too much.

Please let us know if you have any questions or if you are need of chiropractic care. We are here to help!

Take Care!

Dr. Alex

Title: Nurturing Your Heart: A Guide to Heart Health for Heart Month

February, the month of love, is also designated as Heart Month, a perfect time to reflect on and prioritize the health of our most vital organ—the heart. In this post, we’ll delve into practical tips and insights to help you nurture your heart, emphasizing the importance of adopting a heart-healthy lifestyle.

Understanding Heart Health:

The heart works relentlessly to pump blood and oxygen throughout the body, sustaining life. However, factors such as poor diet, sedentary lifestyles, and stress can contribute to cardiovascular diseases. Heart Month serves as a reminder to prioritize heart health and adopt habits that promote a strong and resilient cardiovascular system.

Nutrition: Fuel for a Healthy Heart:

A heart-healthy diet is a cornerstone of cardiovascular well-being. Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals. Opt for foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, known for their heart-protective properties. Limit the intake of saturated and trans fats, salt, and added sugars, as they can contribute to increased inflammation throughout the body.

Exercise: Move Your Heart:

Regular physical activity is key to maintaining a healthy heart. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Engaging in regular exercise helps improve circulation, reduce blood pressure, and reduce stress, all of which contribute to overall heart health.

Stress Management: Relax Your Heart and Mind:

Chronic stress can take a toll on your heart. Incorporate stress-management techniques into your routine, such as mindfulness meditation or deep breathing exercises. These practices not only help alleviate stress but also contribute to a sense of overall well-being.

Regular Check-ups: Listen to Your Heart:

Schedule regular check-ups with your healthcare provider to monitor key indicators of heart health, such as blood pressure, cholesterol levels, and blood sugar. Early detection of potential issues allows for timely intervention and prevention.

Community Engagement: Share the Love for Heart Health:

Heart Month is an excellent opportunity to engage with your community and raise awareness about cardiovascular health and to connect with one another in general. Think about participating in events that promote heart-healthy habits, such as group walks, educational seminars, or social media campaigns.

As we celebrate Heart Month, let’s commit to prioritizing our heart health every day. By adopting a heart-healthy lifestyle, including a nutritious diet, regular exercise, stress management, and regular check-ups, we can nurture our hearts and reduce the risk of cardiovascular diseases. Let this month serve as a catalyst for positive change, inspiring a lifelong journey towards a healthier, happier heart.

Take Care!

Dr. Alex

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.

February 5, 2023 Newsletter

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Sciatic Pain + Chiropractic

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

What is sciatica? 

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

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

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

Common symptoms: 

• Pain radiating down buttock, leg, feet

• Lower back pain

• Numbness/weakness down leg or feet

• Sharp/burning sensation back, sacroiliac joint

• Pain when sitting or standing

• Inability to put weight on leg

How can chiropractic care help?

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

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

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

• Apply ice/heat

• Pigeon Pose

• Lunges (Progress to lizard)

• Seated figure 4 

• Cat/Cow

• Hip Thrust

• Straddle stretch
  

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

We can help you. Call us today! 

Xoxo, 

Dr. Shirley

(216)952-3830

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

Managing Pain with a Holistic Approach

According to the CDC,  20.4% of adults in America suffer from chronic pain. 35% of those adults have been experiencing severe pain that they have to limit their work or life activities. Chronic pain can cause a severe impact in someone's life. 

Majority of individuals who deal with chronic conditions have tried a variety of treatments. Some will find the relief they are looking for, while some might not have the same luck. It is imperative to recognize that there is not a standard approach to treat pain that will work for everyone. 

Recently, the medical community has seen stronger evidence of the benefits of holistic care. These include acupuncture, chiropractic care, nutritional supplementation and massage to name a few. 

These are a few benefits of holistic care for pain management: 

• It can often work when more traditional treatments have failed. 

• It is designed to  work with your body's internal functioning triggering self healing, reducing side effects.

• It can reduce dependency on pain medication which can cause or increase risk of addiction. 

• Treatment is tailored to your condition and needs!!!

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

When dealing with your health properly, you are creating a space for healing giving your mental, emotional and physical health the energy and the support it needs to perform your daily activities with more ease. It is never too late to take action. 

Start taking care of your body TODAY!

Dr. Shirley

Cleveland Chiropractic

(216) 952-3830

www.clechiropractic.com

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