Maternal Mortality Rates and How Race is a Factor

By Dr. Nikki

While we may be hearing about it more lately, the maternal and fetal mortality rate in the black community is NOT a new issue. As a whole, the US has a higher maternal mortality rate than most other high-income countries. Now I want you to think about this… African American women (across the income spectrum and from all walks of life) are dying from preventable pregnancy-related complications at three to four times the rate of white women in the US! Severe maternal morbidity affects pregnant women across the board, but these severe life-threatening pregnancy-related complications (known as SMM) affect twice as many black women as they do non-Hispanic white women. African Americans have the highest infant mortality rate of any race in the United States which can be tied to preterm births. The death rate for black infants is twice that of infants born to white mothers. [1]

WHY IS THIS THE CASE?

Deeply-rooted structural racism in the healthcare service delivery plays a big role in these devastating outcomes. Receiving poorer quality care, as well as limited access to maternal care, results in increased levels of pain and stress which has massive physiological effects on the pregnant mom’s physical and mental well-being. These stress-induced physiological changes make black pregnant women more susceptible to conditions such as pre-eclampsia, eclampsia, embolisms, and mental health issues, threatening the mother-to-be’s life and her child’s as well. 

WHAT CAN BE DONE TO CREATE CHANGE?

1. Improve access to quality care. Oftentimes counties have what are known as maternity care deserts, where access to maternity health care is either extremely limited or completely absent. This limited access can be a result of a physical lack of care or an inability for a woman to utilize it. These “deserts” occur in rural areas, but can also exist in urban areas when hospital obstetric units close in and around cities. [2] Below is a map, from 2016, that shows the different levels of access to care throughout the United States. The red on the map indicates counties where there are zero hospitals and zero OB/midwife providers. If public transportation is limited, many pregnant women in these counties are unable to get the appropriate maternal care and even if public transportation is accessible, this places strain on surrounding obstetric facilities and can hinder the quality of care provided. Strengthening the systems that are already in place, as well as providing African American women tools to utilize the maternity health care system is essential.

2. Improve the quality of care provided to pregnant women. As one of the wealthiest countries in the world, the United States could and should be doing better (in my humble opinion) when it comes to maternal and infant mortality! Programs in which providers are trained to address racism and build a more diverse workforce have an enormous impact on the quality of maternal care for black women and other women of color. Accessibility of screenings and standardized assessments also allow for the prevention and/or prompt treatment of maternal and fetal health issues. 

3. Enhance support for families before and after birth. Community is essential during the prenatal and postnatal period. Resources such as birth education and doulas are pivotal in increasing support as well as improving birth outcomes. As a pregnant mother’s advocate, doulas can be instrumental in making sure moms are getting appropriate screenings and quality maternal care. Doulas also provide postnatal support and are in a position to make sure the baby is receiving appropriate testing and care. 

 WHAT CAN YOU DO?

You may be reading all of these alarming facts and thinking “This is horrible, but what am I supposed to do about it?” I found myself in that exact same place. I recently read the book “Untamed” by Glennon Doyle and in one specific chapter she talks about becoming a philanthropist. In this chapter, Glennon shares a quote from Archbishop Desmond Tutu that hasn’t left me, “There comes a point where we need to stop just pulling people out of the river. We need to go upstream and find out why they’re falling in.” This brings up two immediate questions, one: how can I help black mothers-to-be right now? And two: how can I help stop the root cause of the issue? 

So here’s what I’ve come up with for a starting point. The Natural Way Birthing Project, located here in Fort Worth TX is a non-profit run by a black female doula named Nikia. The mission of the project is “to help lower infant mortality risk factors and nurture participating families through education, advocacy, and support during pregnancy and beyond.” The goal of Natural Way Birthing Project is to assist in educating, empowering and navigating resources for project participants and expectant families in the city of Fort Worth and surrounding Tarrant County. [3] Through the support of donors who want to see a change, Nikia has been able to provide 12 full scholarships and 15 partial scholarships for membership and training of birth educators and doulas, as well as provide each participant with a manual. She is also able to provide a free birth education class to expectant moms and their support person once a month. To learn more about this class click here. 

If you don’t live in the DFW area and would like to contribute at a more local level for your community, please check out Birthing Project USA to find a project near you. I am beyond excited to support these volunteers who are the hands and feet in our community and are truly doing the work. 

“We must become the change we want to see in the world.” ~ Mahatma Gandhi

RESOURCES

1) (May 2, 2019) Eliminating Racial Disparities in Maternal and Infant Mortality. Retrieved June 24, 2020. https://www.americanprogress.org/issues/women/reports/2019/05/02/469186/eliminating-racial-disparities-maternal-infant-mortality/

2) (2018) Nowhere to go: Maternity Care Deserts Across the US. Retrieved June 24, 2020. https://www.marchofdimes.org/materials/Nowhere_to_Go_Final.pdf

3) Retrieved June 25, 2020. http://thenaturalwaybp.org

4 Things To Do Now Before You Have Your Baby

Dr. Nikki

The big day is coming soon! You’ve finished your delivery classes and read pregnancy books. You’ve been diligent with your doctor appointments and taking your prenatal vitamins. And now that urge within you is starting to stir. You feel the need to get your home and yourself prepared for what’s to come after you give birth.

Most of the focus during pregnancy is on growing a healthy baby and preparing for your delivery day. Much less attention seems to go towards what you do when you bring this new life home. There’s no doubt that the postpartum experience can be quite challenging. You’re tending to a new baby and new routines — all while your body is exhausted and healing.

But a little planning can make a major difference during those first few weeks with your newborn. Here are four ways to help you get ready.

1. PREPARE A BATHROOM CARE KIT

After delivery, you will be sore and wiped-out. If you had a vaginal birth, you might have had a vaginal tear or episiotomy during childbirth. This wound could hurt for a few weeks. Regardless of how you delivered, your body will begin to shed the lining of your uterus. This will result in a bloody discharge, much like having a heavy period.[1,2]

Having a care kit at home will prepare you for the challenges of caring for your body after delivery. Don’t get caught off-guard. Consider keeping a basket of the below items next to the toilet in every bathroom you have.

• Extra underwear. Save your favorite undies, and go with disposable or throwaway ones while you heal. The hospital will give you mesh underwear — take as many pairs as you can. Then buy a package or two of disposable, dark-colored underwear. “Granny panties”, or high-waisted panties, are great, especially if you had a C-section. Disposable and comfortable are key.

• Pads. Make sure you stock up on different sizes — from large, overnight maxis to regular-sized pads. Buy a few packages. You’ll be going through quite a few during your early days.

• Adult wet wipes. You can buy wipes that are flushable and designed to be gentle and soothing.

• Peri or squirt bottle. Most hospitals will give you one. Consider having an extra for your second bathroom or if you travel. This bottle will seriously become your new best friend in the bathroom. Fill it with warm, soapy water (use a mild soap), and have it on-hand to keep you clean as your perineal area heals.

To make it easier for you, some stores sell postpartum recovery kits already assembled. Click here to check out one on Amazon that even comes with a tote to store on top of your toilet.

2. PLAN TO EASE ACHES AND PAINS

Coming home from the birthing center or hospital can be exciting and overwhelming. Your body has gone through a tremendous ordeal — one that can be painful or uncomfortable. Preparing in advance can help minimize discomfort. You may wish to include some of the noteworthy items below in your pain plan:

• Padsicles. These are lifesavers that help with pain and reduce swelling. And they’re simple to make.[3] Click here for a DIY guide. Ice packs can also work.

• Witch hazel. You can buy this in either pad or liquid form. It helps to soothe pain around your genital area.

• Lidocaine spray. This will help with the discomfort of postpartum hemorrhoids.

• Sitz bath. Use this to bring comfort to hemorrhoids or perineal tears. A sitz bath will cleanse the perineum and also bring relief to pain or itching in your genital area as you heal.

• Heating pad. Use this if you feel aches and pains in your breasts.

• Nipple cream and breast pads. This will help relieve discomfort, regardless of whether or not you breast-feed.

• Over-the-counter pain relievers. Talk with your health care provider about the best option for you.

• Stool softeners. Sometimes constipation can occur after delivery. Or there may be a fear hurting the perineum or episiotomy wound.[4] Eating plenty of fiber or taking a stool softener can help. Check with your doctor on what would work best for you.

3. PREPARE YOUR SUPPORT TEAM

In our American culture, it’s difficult sometimes for women to ask for help. Remember to be kind to yourself, especially during these first few weeks. Having a newborn is hard. 

Preparing a support team before delivery can help. Here are a few areas to consider:

• Meal planning. From meal trains to cooking parties, your friends and family can prepare meals for you. Make sure they’re freezer-friendly, so, on those exhausting days, you can grab one and just reheat it. Aim to have at least one healthy, nutritional meal a day that you can easily pop in the oven or crockpot.

• A bouncer. Your family and friends are excited about your new baby. But you may be too tired or emotionally drained to entertain. Setting boundaries in advance can help, but what about those spur-of-the-moment requests? Consider asking a special someone to run interference on your behalf until you feel up to hosting.

• A social media SOS. Maybe you have a last-minute need or just want a friend to sit with you while you cry. Post where you feel comfortable or have some go-to friends in mind for when those moments strike.

• Postpartum doulas. Postpartum doulas can be true angels! Their main goals are to “mother the mother” and help transition the family during this new time.[5] They provide a wealth of services: breast-feeding support, light housekeeping, running errands, and assisting with your newborn’s care.

4. ATTEND A WORKSHOP

Preparing for life after delivery can feel overwhelming. You know things will be significantly different, but maybe you aren’t sure what all you need to do. Sometimes it helps to have a person to talk to in real life.

SOURCES

1.  (2018, May 11). Postpartum care: After a vaginal delivery - Mayo Clinic. Retrieved February 10, 2020, from https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/postpartum-care/art-20047233

2.  (2018, May 11). C-section recovery: What to expect - Mayo Clinic. Retrieved February 10, 2020, from https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/c-section-recovery/art-20047310

3.  (2019, December 18). Padsicles: How to Make Them, How To Use Them ... - Healthline. Retrieved February 10, 2020, from https://www.healthline.com/health/pregnancy/padsicles

4.  (2018, May 11). Postpartum care: After a vaginal delivery - Mayo Clinic. Retrieved February 10, 2020, from https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/postpartum-care/art-20047233

5.  (n.d.). Postpartum Doula - American Pregnancy Association. Retrieved February 10, 2020, from https://americanpregnancy.org/first-year-of-life/post-partum-doula/

Sharp Curve Ahead

By Dr. Nikki

---

This afternoon, my co-pilot pup, Rocky, and I went out for a walk along the Trinity Trail. As we strolled along, we came across a sign that said “Sharp Curve Ahead”. I found myself thinking ”Wouldn’t it be nice if we had signs like that for life??” You know, signs that said “job loss ahead” or “cross-country move ahead” or even “illness ahead”. One of the biggest unexpected “sharp curves” that come up in life are health issues. I wonder if we knew ahead of time that a specific disease was headed our way, would we live our lives a little differently? Oftentimes, we spend the first half of our lives chasing wealth to then spend the second half of our lives chasing health.

The good news is that while we may not have a sign telling us what lies ahead in regards to our health, we can make decisions on a daily basis to prolong our years with a healthier life! Here are five basics that we can all implement right away. While they may seem simple, I find myself needing reminders on all of these at some point throughout a given day, week or month.

1. Get sleep! Sleep is imperative for our brain and body to heal. It also greatly impacts our immune function and cognitive ability. 7 - 8 hours of sleep per night is a great goal!

2. Hydrate! Our bodies are over 55% water and we use it in every single cell, organ and tissue. It is essential for the regulation of all bodily functions. Aim for 50% of your body weight in ounces of water per day!

3. Taste the Rainbow! Getting a variety of fruits and veggies in our diet is essential. By including a “rainbow” of colors in produce on our plate, we are increasing the amount and variety of vitamins and minerals that we are consuming.

4. Stay Active! Maybe crushing a workout at the gym isn’t your thing, that’s ok!  Whether it’s going for a 20 minute walk, going for a bike ride, taking the stairs, trying a pilates or barre class or simply letting loose and dancing, movement is the key!

5. Find Your Tribe! As humans, we were created to be social. I know some of the introverts may be cringing right now, but it’s true! Make sure you have one or two people who you can bounce things off of and just do life with! It doesn’t need to be a quest for popularity, just a few people to hold one another accountable and lift each other up in times of need.

While I didn’t include chiropractic care in the 5 basic tips, regular chiropractic adjustments are extremely beneficial in maintaining proper function of the spine and nervous system. Since this is what allows our brain to talk to our body and our body to talk to our brain, it’s kind of important! To schedule your next appointment with Dr. Nikki, click here and if you have any questions about any of the other tips for staying healthy, we would love to hear from you!

Breathwork

By Dr. Gloria

---

Have you ever stopped to consider how your heart continuously beats, your lungs take in the oxygen you breathe and, while you're reading this, your stomach is digesting the last meal you just had without you having to constantly think about it? These physiological processes are all part of what is known as the autonomic nervous system. It regulates involuntary physiologic processes which include heart rate, blood pressure, respiration, digestion, and sexual arousal. The autonomic nervous system contains three anatomically distinct divisions: sympathetic, parasympathetic, and enteric [3]. I want to touch briefly on how BREATHING enables the parasympathetic nervous system when we take deep, intentional, FULL breaths which can enhance your daily living.

We can get quickly sucked into the busyness of life and forget that we are not meant for all the hustle and grind. So we get stuck into this FLIGHT and FIGHT mode known as the sympathetic nervous system. This system kicks in when our stress levels or tension increases. Though there is a proper place for this response, it is not good to constantly stay in this state. We can't avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them [2]. So how do we engage in the opposite? We need to  engage our parasympathetic nervous system which is our REST AND DIGEST state. One way to do this is to take some deep, full intentional breaths also known as diaphragmatic or belly breathing. The diaphragm is a large, dome-shaped muscle located at the base of the lungs. By engaging the diaphragm, you should be able to use your lungs at 100% capacity to increase lung efficiency [1]. I love to encourage our practice members as they are coming in for chiropractic care to incorporate this as they get adjusted as well as make it a part of their daily lives.

Here are some benefits of diaphragmatic/belly breathing:

• Helps you relax.

• Improves muscle function during exercises and prevents strain.

• Improves full oxygen exchange

• Makes it easier for your body to release gas waste from your lungs.

• Reduces blood pressure.

• Reduces heart rate.

How do I do diaphragmatic breathing exercises?

When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down.

1. Lie on your back on a flat surface or on a bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs.

2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

3. Breathe in as fully as you can through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest could follow to rise but should remain as still as possible.

4. Slowly exhale through your nose, controlling the breath. Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips. Once again, the hand on your upper chest should remain as still as possible.

5. Repeat steps 3-4 until desired results. 

As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair [1]. The more you practice, the easier this technique will become.

Here are some tips to incorporate this in your daily living:

• Make this a part of your morning routine. After waking up and taking care of whatever needs you may have, take a minute or two (to start) and practice your diaphragmatic breaths.

• Take a moment to check in with yourself during the day and see how you are. Are you stressed? Engage in diaphragmatic breathing exercises to help reduce your stress levels.

• Use this technique at the end of the day, before going to bed, to help you wind down more smoothly and prepare you for sleep.

• Get consistent chiropractic care. Chiropractic care can help balance the nervous system to enter into rest, digest, healing and repair mode.

---

Resources

1. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

2. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539845/

I’ve Never Been to a Chiropractor… What should I expect on the first visit?

More often than not, I find that someone who has never been to a chiropractor is a little nervous or even apprehensive. The goal of this week’s post is to help put those nerves (no pun intended, ok maybe a little) at ease as best as possible!

First off, something unique about chiropractic that can be a blessing or a curse, is that every chiropractor is different! We each have a slightly different approach, technique, and touch. This can be frustrating for someone who has been very happy with their chiropractic care, but needs to switch providers due to a move or retirement. But it can also be great news, because if you’re not completely happy with the care you’re receiving, chances are pretty great that there is a chiropractor out there who you will like! With all of that being said, don’t let one experience paint the picture for the whole profession. 

At Renew & Restore Wellness, we perform an exam on every new patient. We do this for a number of reasons… one, if you are experiencing pain or symptoms, an exam is going to allow us to determine what the root cause is of your issue rather than simply throwing something at you to temporarily cover up the symptom. Two, as with any medical treatment, there are contraindications (reasons not to treat) that would lead us to alter our technique or forgo treatment all together. Three, sometimes, a symptom such as a headache or back pain may not be caused by a musculoskeletal issue and may be something that requires the attention of a medical doctor or other specialist. By providing an exam we are able to provide the most effective care possible.

What does a chiropractic exam entail?

An exam at our office will be symptom-specific but will generally involve an assessment of range of motion, function of the nerve roots exiting the spine by checking sensation and motor strength, orthopedic tests which help to determine root cause, and palpation of the spine. After performing the initial exam we will explain our findings that we believe to be causing the problem as well as provide a thorough explanation of chiropractic, the adjustment and how it works to help you.

Will I be fully clothed?

Yes! While some techniques and practices prefer the patient wear a gown for the exam, at Renew & Restore Wellness, you will remain fully clothed the entire time. Some patients prefer to wear something more comfortable, like workout clothes, but rest assured that we are able to assess and treat regardless of what you’re wearing. We have patients pop in before and after work, as well as during their lunch break all of the time!

Will I get adjusted on the first visit?

After performing the exam, a majority of the time we have a good idea of what is going on and will provide an adjustment that same day. In some rare instances, our exam may lead us to obtain diagnostic imaging or refer out to another provider. In these cases, we would not adjust until this additional information/input has been received. 

Will I get X-rays?

If someone has experienced a traumatic injury, such as a serious car accident or fall, and has not had X-rays taken, we will typically refer them to an imaging center for xrays before the first adjustment. Additionally, if we have performed several adjustments and are seeing no change in symptoms, we will refer out for diagnostic imaging such as Xray or MRI. We don’t do X-rays in the office, so we work with imaging centers with radiologists who are also chiropractors which gives us a report with chiropractic insight and allows us to provide extremely specific care!

What happens during an adjustment?

Essentially what an adjustment is, is mobilization of a specific joint in the spine or extremity. As we mentioned above, there are a wide variety of chiropractic techniques that can be used to make an adjustment. Dr. Nikki is primarily a Diversified, manual adjuster. What this means is that she does a majority of her adjusting with her hands to where you feel some sort of popping, stretching or movement. While this is Dr. Nikki’s primary technique, she does use an activator, pelvic blocks, or drop table based on patient needs and preference! 

What is the popping noise?

A common misconception is that the popping noise that occurs during a manual adjustment is the bones actually cracking! The noise is simply gas being released from the joint. The most common joints in the body have a capsule surrounding them that contains synovial fluid. This synovial fluid serves as a lubricant as well as contains nutrients and dissolved gases (oxygen, nitrogen, carbon dioxide) for the cells and joint tissue. When a joint is stretched and mobilized, it releases these gases, creating a bubble and popping noise/sensation! [1]

Does it hurt?

More often than not, patients tell us that their first adjustment simply “feels strange” because it’s something they’ve never felt before. In general, getting adjusted is not painful. There can be a split-second of discomfort, but that is immediately followed with some feel-good endorphins. Sometimes after the first adjustment, the surrounding muscles can feel a little achey, like you did a hard workout. This is completely normal and will typically only last for approximately 24 hours or less. Any soreness or achey muscles can be remedied with a heating pad, a hot bath or hot shower. 

Will I feel better immediately?

While some patients do feel some pain relief immediately, that is not always the case. Most patients do feel some improvement in their range of motion, feel looser, or even lighter, but we often expect it to take multiple adjustments to see a major improvement in symptoms. Pain is typically the last thing to show up and the first thing to go away, so we don’t base our care on pain alone in order to ensure that we are treating the whole person, not just the symptom!

If you have additional questions about your first visit or would simply like to schedule an initial consultation with no treatment, please don’t hesitate to reach out or make an appointment online! At Renew & Restore Wellness, we love working with chiropractic newbies!

Resources

1) October 26, 2001. What makes the sound when we crack our knuckles? (Retrieved October 19, 2020).  https://www.scientificamerican.com/article/what-makes-the-sound-when/

6 Things You Can Do Today To Mitigate Stress

Stress… now more than ever it’s a hot topic. At this point, I think most people know that too much stress is harmful to our health. Our bodies were never designed to be in a chronically stressed state. The purpose of the stress hormone, cortisol, is to help us survive in life-or-death scenarios, such as being chased by a grizzly bear or escaping a burning building. Most people are not facing these types of situations on a regular basis, but unfortunately our minds are not able to decipher the difference between past-due bills and being pursued by a lion. 

According to a survey done by the American Psychological Association, three out of four Americans report experiencing at least one stress symptom in the last month. 45 percent report lying awake at night, 36 percent report feeling nervous or anxious, 35 percent report irritability or anger, and 34 percent report fatigue due to stress. [1] The most commonly perceived stressors included money, work, economy and relationships. With the current Covid-19 situation, I can only imagine that all of these have become even more prevalent. With each of these circumstances, our adrenal glands pump out cortisol, which is beneficial in small windows, but not on a continual daily basis. 

Studies have shown that there are over 150 diseases associated with cortisol. Some of these conditions include immune senescence (decreased immune function) with age, biological aging, insulin resistance, metabolic syndrome, decreased testosterone in men and decrease in pain threshold. 

Often times I find that we hear about statistics or data regarding health issues, but that doesn’t really provide us with a solution or even hope of finding a solution. I want to break the process down a bit in hopes that we can simplify the problem as well as the solution!

How does cortisol affect testosterone and what does that have to do with a decrease in pain threshold?

When in excess and/or present for longer than normal, cortisol essentially stops the first step of testosterone production in the Leydig cells of a male. This decrease in production results in low testosterone levels in the body which increases the responsiveness of nociceptors to stimulation. Basically what this means is that the receptors in the body that are designed to sense pain become hyper-sensitive and over-react, resulting in decreased pain tolerance or increased pain perception. So we have men walking around who are stressed out, suffering from low testosterone, and chronically in pain. 

What is biological aging and how does stress cause this?

Chronological age is the number of years you have been alive… pretty straight forward. Biological age is a bit more complex and is based on a number of factors. Biological aging occurs as cells and tissues gradually become damaged and is a result of chronological age as well as lifestyle, nutrition, genetics, diseases and other conditions. [2] 

Cortisol has been associated with oxidative damage and mitochondrial dysfunction. What’s significant about mitochondria is that they are the energy producers of our cells… without this energy the cells cannot operate optimally and that results in cell damage, which results in biological aging. 

So what can we do about all of this? Covid-19 isn’t going to simply evaporate into thin air and those bills are going to keep coming.

Here are six things we can all do to mitigate stress and the symptoms that come along with it. 

1) Focus on what you CAN control. There are plenty of things in this world that are beyond our control and when those things are what consume our thoughts… guess what? We get stressed! So instead, pour your energy into the aspects of your life that you can control. For example, I can control the effort I put into my job and really every activity I do. I can control my thoughts and my attitude towards others. I can control the foods I put in my body.

2) Get Adjusted. A study was performed in which a specific brain response was measured in twelve men, before and after a chiropractic adjustment of the neck. The results suggested that the chiropractic adjustment affected sympathetic (fight or flight) relaxation and pain reduction. [3]

3) Exercise. High intensity interval training (HIIT) for as little as 10 minutes is an excellent stress reset. This can be as simple alternating between walking and jogging or doing a tabata workout. For a few examples, check out this article. 

4) Meditation. Meditation is extremely beneficial in stimulating our vagus nerve, which is a very important aspect of our parasympathetic (rest and digest) nervous system. In as little as 5 minutes, meditation can decrease that fight or flight response and increase the rest and digest. Simply search “meditation” on youtube and you’ll have access to hundreds of guided meditations. You can also subscribe to apps such as Calm or Peloton. 

5) Yoga. Not only is yoga great because we are exercising and moving our bodies, but we are also focusing on our breath! If flexibility isn’t your strong suit, no need to be intimidated, there are yoga practices for all types. Yin yoga is a great practice to get a deep stretch as well as some deep breathing and serious relaxation. Many yoga studios are offering virtual classes or you can find plenty of options on youtube or the Peloton app. 

6) Nutritional support in the form of phosphatidylserine. This supplement has been found to support health mitochondrial, mitigate cortisol, and reduce the effect of serum-cortisol. If you’re not sure where to find phosphatidylserine, don’t hesitate to contact us!

With more and more Americans being diagnosed with diabetes and Low T clinics popping up all over the place, the issue of stress cannot be ignored. While the stressors may not be changing, our response absolutely can! We each have the power to choose what we put in our bodies and the activities we implement into our daily routine. 

Resources

1) (December, 2017) By the numbers: Our stressed-out nation. Retrieved on May 9, 2020. https://www.apa.org/monitor/2017/12/numbers

2) Chronological Aging and Biological Aging. Retrieved on May 9, 2020. https://www.healthline.com/health/chronological-ageing#biological-aging

3) (November-December, 2017) Cerebral metabolic changes in men after chiropractic spinal manipulation for neck pain. Retrieved on May 11, 2020. https://www.ncbi.nlm.nih.gov/pubmed/22314714