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/

Why Every Expecting Mom Needs to See a Chiropractor

By Dr. Nikki

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Being pregnant is an exciting, wonderful time.  You post weekly shots of your baby bump to Instagram.  You pour over articles and download apps.  You secretly (or not so secretly) start buying all the things for your baby’s nursery.

And while you’re planning for your baby’s grand entry, your body continues to go through a huge amount of change.  Your belly grows.  Maybe you start to feel morning sickness.  Fatigue.  Back pain.  These can become all too familiar experiences as you move throughout your pregnancy.

What can you do to help these symptoms?  How can you get relief in a way that’s healthy for both you and your baby?

HOW DOES CHIROPRACTIC CARE HELP PREGNANCY?

The body goes through countless changes during pregnancy—you’re creating and nurturing new life, after all.  It helps to not go through this journey alone.  “It takes a village to raise a child,” and it takes a village to prepare for the child.  Having a team will help get you ready mentally, emotionally, and physically as you move closer to giving birth.  This team can include:

• Your family, friends, or partner 

• OBGYN

• Nutritionist

• Massage therapist

• Acupuncturist

• Midwife

• Doula

• Chiropractor

Yes, you read that last line right.  A chiropractor can help you during (and after) your pregnancy.

At its core, chiropractic care is a “licensed health care profession that emphasizes the body’s ability to heal itself.”

1  It focuses on supporting the health of the spine, discs, related nerves, and skeletal system without the use of drugs or surgery.

2. This means that going to a chiropractor can help bring you relief and prepare you for delivery—without the concerns of taking pills or having a procedure.

Great.  Chiropractors help their patients using natural techniques.  But how can they help you?

RELIEF FOR YOUR BACK PAIN

If you are pregnant and your back hurts, you are not alone.  70 percent of pregnant women report having lower back pain, while 32 percent report hip pain.3  And 85 percent of women who experience back pain during pregnancy will experience it again in a future pregnancy.4

Why is back pain so common while pregnant?

• As your baby grows and you gain weight, your center of gravity starts to shift forward.  To help keep you balanced, you might overcorrect and lean back a bit too far.5   This curve or sway can cause strain in your lower back and compression in your lumbar spine and pelvis.

• Pregnancy hormones can also flare up low back pain.6  More on hormones in a moment.

A good chiropractor will take the time to understand your history and your symptoms.  Part of this includes a physical analysis and a look at your movement.  Chiropractors can then give an adjustment that will help improve your mobility and lessen your discomfort.  And they do this in a way that takes into account your growing belly.

Do your muscles feel tight?  Chiropractors can also stretch and release certain muscles in your lower back area.  This can reduce the stress around your uterus and ligaments.  They can also show you pregnancy-friendly stretches to help between your appointments.

REDUCING MORNING SICKNESS AND SCIATICA

Back pain may not be the only thing bothering you.  Here are a couple of other symptoms that chiropractors can treat:

• Nausea.  Morning sickness affects many women during pregnancy.  It can certainly make your first trimester feel awful.  Morning sickness is thought to be caused, in part, by the change of hormones in your body.  A chiropractor can help lessen your nausea by realigning your spine. An aligned spine can improve your nervous system function, which allows your hormones to have a healthier balance.

• Sciatica.  Your belly grows, and your body begins to shift.  Maybe your baby changes position.  These things can place extra pressure on your sciatic nerve, causing shooting pain or numbness and tingling from your hip down to your foot.  This can make even the simplest of activities, like walking, excruciating.  It’s a literal pain in the rear.  Chiropractic adjustments can help reduce the compression of the sciatic nerve and bring you much-needed relief.

REALIGN YOUR PELVIS

Pelvic discomfort can occur as your baby grows and your hormones change.  As your body begins preparing for labor and delivery, it will release a hormone called relaxin.  Relaxin does exactly as its name implies—it relaxes, or loosens, the joints and ligaments around your pelvis.  

Relaxing makes your bones and joints more flexible, which can also mean they can go out of alignment easier.  Being out of alignment can cause you pain with walking or even rolling over in your bed.

Chiropractors can give you exercises and stretches to help with this.  They can also provide an adjustment to help align the spine and stabilize the pelvis.  Keeping your pelvis balanced lessens your discomfort and helps prepare your baby for delivery.

PREPARE FOR DELIVERY

When it comes time to deliver, the best position for your baby is to be head-down.  This position makes it safer and easier for your baby to move through the birth canal.9  But what does this have to do with chiropractors?

Chiropractors who specialize in prenatal chiropractic care may also get certified in the Webster technique.  This technique was developed in the 1980s, specifically “for laboring women to help with the ease of birth.”10  It’s a method that helps to correct sacral subluxation, which when left unchecked can contribute to difficult labor.

The goal of the Webster technique is to restore the balance and function to the pelvis. It optimizes the room in the pelvis so that the baby can move naturally into the head-down position.  A balanced pelvis lowers the chance of your baby going into the breech position.  A breech position happens when a baby is bottom-first (or feet-first).

When your chiropractor is certified in the Webster technique, it signals trust.  It means your chiropractor has been trained by the International Chiropractic Pediatric Association (ICPA) to better serve you and your family.

Adjustments can also benefit the actual delivery.  Being in alignment helps to make sure your nerves are working at their best.  Nerves are responsible for controlling contractions.  And having optimal nerve health can help you experience faster labor.  It can also help make your delivery easier and with less pain.

INCLUDE A CHIROPRACTOR ON YOUR PREGNANCY TEAM

Being pregnant is truly an exciting journey. Your body goes through so many changes as you prepare for your baby. Discomfort or pain can also come with creating this new life.  

Talk with your health care provider about including a chiropractor as part of your pregnancy support team.  Doing so can help both you and your baby.  Regular chiropractic adjustments are beneficial in reducing back pain, keeping your pelvis in line, and even helping prepare you for delivery.

Our offices in Southlake and Las Colinas, Texas specialize in prenatal and pediatric chiropractic care.  Dr. Nikki is an active member of the International Chiropractic Pediatric Association, has received certification in the Webster technique, and has additional credentials through the Academy Council of Chiropractic Pediatrics.  She has the training and certifications needed to help you with the aches and pains of pregnancy.

Let us help you find relief. Give our office a call or click “Book an Appointment” at the top of this page to see how we can help you and your growing baby.

SOURCES

• (2019, April 30). Chiropractic | NCCIH. Retrieved October 29, 2019, from https://nccih.nih.gov/health/chiropractic

• (n.d.). Chiropractic Care During Pregnancy: Safety and Benefits. Retrieved October 29, 2019, from https://americanpregnancy.org/pregnancy-health/chiropractic-care-during-pregnancy/

• (2018, November 19). Musculoskeletal pain and symptoms in pregnancy: a ... - NCBI. Retrieved October 29, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262502/

• (n.d.). Pregnancy-related low back pain - NCBI. Retrieved October 29, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306025/

• (2014, September 11). Back Pain and Pregnancy: Ways to Minimize Strain – Mayo .... Retrieved October 29, 2019, from https://newsnetwork.mayoclinic.org/discussion/back-pain-and-pregnancy-ways-to-minimize-strain/

• (n.d.). Back Pain During Pregnancy - ACOG. Retrieved October 29, 2019, from https://m.acog.org/Patients/FAQs/Back-Pain-During-Pregnancy

• (2017, May 2). Pregnancy Sciatica: 5 Ways to Find Pain Relief Without Drugs. Retrieved October 29, 2019, from https://www.healthline.com/health/pregnancy-sciatica-5-natural-pain-relief-methods-without-drugs

• (n.d.). The Magnificent Maternal Ecosystem – Pre And Post-Birth .... Retrieved October 29, 2019, from https://americanpregnancy.org/uncategorized/maternal-ecosystem-pre-and-post-birth/

• (2018, September 25). Your baby in the birth canal: MedlinePlus Medical Encyclopedia. Retrieved October 29, 2019, from https://medlineplus.gov/ency/article/002060.htm

• (n.d.). About the Webster Technique - ICPA. Retrieved October 31, 2019, from https://icpa4kids.com/training/webster-certification/webster-technique/

• (2012, May 10). The Webster Technique - ICPA. Retrieved October 31, 2019, from https://icpa4kids.com/media/1160/webster_technique.pdf

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/

What is a Webster Certified Chiropractor and Why Does it Matter?

You are pregnant and looking to find a good chiropractor in your area. Congratulations! While there are many amazing chiropractors in this world, not all are created equal when it comes to different specialties and techniques. This is no different when it comes to prenatal chiropractic care. To give you a better picture, in most chiropractic doctorate programs, we go through one trimester of education regarding the prenatal AND pediatric population. Out of the 227 credit hours we take to become a doctor of chiropractic, only 4 of these credit hours are dedicated to OBGYN and pediatrics! I don’t know about you, but if I’m going to any sort of specialist I would like to know that they have gone through more than 4 credit hours in that field. 

What does Webster Certified mean?

The International Chiropractic Pediatric Association (ICPA) is entirely dedicated to prenatal and pediatric chiropractic care, research and techniques. Specifically, they offer continuing education in which doctors of chiropractic can obtain a Certificate in Pediatrics from the Academy Council of Chiropractic Pediatrics (CACCP) as well as a Webster Technique Certification. The CACCP is the result of 200 additional training hours, a comprehensive examination, and two Practice-Based Research Projects. The Webster Technique is a specific analysis and treatment of the pelvis, which has been found to be extremely beneficial in pregnancy to improve fetal position as well as the birth process. Dr. Larry Webster, developed the technique after his daughter experienced a long and arduous birth. While Dr. Webster had adjusted his daughter throughout her pregnancy, he felt that chiropractic could play a bigger role in improving labor and therefore strove to develop an adjustment “for laboring women to help with the ease of birth." [1] Dr. Webster then went on to teach younger generations of chiropractors the technique, where it became an actual certification. Becoming Webster Certified now involves a 16 hour course and examination.

Why is it important to see a Webster Certified chiropractor?

Pregnancy is a time of drastic change in a woman’s body. Hormone levels are completely different and with this comes changes in laxity of ligaments and joints. Additionally, as baby grows, her center of gravity is changing and therefore different muscles are stretching and tightening. As a Webster Certified doctor, we are educated in these fluctuations and are able to specifically assess the pelvis in order to determine how the sacrum and sacroiliac joints are positioned. The pelvic floor is also extremely important during pregnancy! Depending on how baby is sitting in the womb can be indicative of whether the pelvic floor muscles are over-contracting or under-contracting. An overly strong or weak pelvis floor can impact the position of a baby as well as progression of labor. For a refresher on more specifics regarding the benefits of chiropractic care during pregnancy, check out this previous blog post. 

All of these things are unique circumstances that the everyday person isn’t experiencing and therefore the chiropractor who typically sees the everyday person isn’t well-versed in them. In order to maintain our certification through the ICPA we are required to complete continuing education specific to pediatrics and pregnancy. This means that we are continually being exposed to updated research, information and techniques to better care for pregnant women and kids!

Dr. Nikki is both CACCP and Webster Certified! To check whether or not your chiropractor is Webster Certified, or to find a Webster Certified chiropractor near you, click here. *Please note that just because someone is a member of the ICPA, does not mean that they have actually completed any of the post-graduate education, they have simply paid to be an ICPA member listed in their directory.

What if there isn’t a Webster Certified chiro in my area?

The International Chiropractic Association’s (ICA) Council on Chiropractic Pediatrics also offers a diplomate program specific for pediatrics and pregnancy. [2] This is a 3 year board-certified post-graduate program where doctors of chiropractic learn a great deal in regards to caring for a pregnant woman and her constantly changing body. To find a Diplomate in Clinical Chiropractic Pediatrics (DICCP) click here. 

Many people don’t realize that chiropractors can and do have specialties. In addition to pediatrics, there are chiropractors who specialize in sports, radiology, functional neurology, nutrition, acupuncture. [3] All of these specialties have diplomate programs which involve hundreds of hours of additional education, examination, and peer presentations. 

If you have further questions on finding a chiropractor with a specific specialty or are still unsure about whether or not you’ve found a Webster-certified chiropractor, please don’t hesitate to contact our office!

Resources

1. About the Webster Technique What is the Webster Technique? (Retrieved on September 29, 2020) https://icpa4kids.com/training/webster-certification/webster-technique/

2. ICA Pediatric Council (Retrieved on September 29, 2020) http://www.icapediatrics.com/diplomate-program/

3. American Board of Chiropractic Specialties (ABCS) (Retrieved on October 1, 2020) https://www.acatoday.org/Communities-Related-Organizations-American-Board-of-Chiropractic-Specialties

Why might I do an elimination diet?

Recently, a family member reached out looking for guidance with an elimination diet. She had just received the results of a food allergy test and now had a LONG list of foods to avoid and was feeling a bit overwhelmed. This got me thinking, that there are probably more people out there who are considering an elimination diet, but are a bit intimidated.

So first, what is an elimination diet?

An elimination diet is a process in which you remove all foods that you may (or may not) know to be irritating to your body for typically at least three weeks until symptoms subside and then gradually begin re-introducing these food items one at a time. As you reintroduce a food it gives you an opportunity to see whether your body reacts with certain symptoms or not. If you’ve taken a food sensitivity test then you’ll know exactly what foods are getting cut out. Typically you’ll cut out sugar (including fruit), nuts and alcohol during the first three weeks as well, regardless of whether those items showed up on a test as an irritant. 

Do I have to have food sensitivity testing done to do an elimination diet?

The short answer is ‘no’. The long answer is ‘it depends’. If you’ve already removed the most common food irritants out of your diet for a prolonged period of time and you’re still experiencing symptoms that you believe may be food-based, then it’s probably time to drop the money and get food sensitivity testing done. If you haven’t removed the most common food irritants from your diet, then that’s a great starting point!

What are the most common food irritants in the typical American diet?

The foods most commonly associated with food intolerances and allergies are dairy, gluten, caffeine (gasp), salicylates, amines (think histamine), FODMAPs, sulfites, and fructose! Some other common food irritants are aspartame, MSG, eggs, food coloring, yeast, and sugar alcohols (think sugar free drinks). [1] Each of these foods remain in the digestive system for different lengths of time so that is why it is important to remove your selected items until symptoms have completely resolved before re-introducing anything! 

What changes can you expect to see from following an elimination diet?

Some of the most common reasons for people to embark on an elimination diet are persistent symptoms such as abdominal pain, gas, diarrhea, constipation, headaches, eczema and other skin rashes, achey joints, hives, sinus congestion, asthma, and anxiety. So if you are able to pin point what foods are causing it, you should see a relief in that symptom!

Each of the above listed foods can be associated with a variety of symptoms, some of them overlapping with one another. That is why it is important to reintroduce one at a time in order to observe whether a symptom returns with that specific food! For example, dairy and eggs are both known to cause abdominal pain and diarrhea. If you were to cut out all dairy and eggs for three weeks and you are no longer experiencing abdominal pain or diarrhea, amazing!! Now is the point where you figure out whether it was dairy causing the issue, eggs causing the issue, or maybe both! So what you might do is slowly reintroduce eggs by eating them one time a day and waiting at least three days before introducing dairy. If the abdominal pain or diarrhea returns within those first three days of reintroducing eggs, then you know your body is not a fan of eggs! Common symptoms associated with dairy include gas, bloating, diarrhea, nausea, abdominal pain, and even eczema! 

What on earth am I supposed to eat?

What people often find overwhelming about an elimination diet is that there isn’t necessarily a cookie-cutter answer as to what to eat and not eat. Each person is different based on their symptoms and the foods that they are having to cut out, which obviously changes what their diet looks like! Since there isn’t a straight-forward answer, here are the best tips I can offer:

1) Change your mindset. I can almost guarantee you that as you set out to start your elimination diet, a large majority of foods you consider to be “breakfast foods” will have not made the cut. This can throw people off because they’re suddenly panicked trying to figure out what they’re going to eat for breakfast if they can’t eat eggs, sugar, or gluten! This is where a little mindset shift regarding what a “breakfast food” is can make a world of difference. It will sound crazy at first, but a bowl of roasted veggies with avocado and sugar free bacon or quinoa loaded with greens can absolutely be eaten for breakfast. For some recipe ideas check out this link. 

2) Phone a friend. Seek out others who have already done an elimination diet or are in process of doing one! There are plenty of websites and forums where you can ask for guidance, tips, and even share recipes!

3) Fully commit. It can feel torturous (literally) cutting out all of our favorite foods, but the process is part of the healing. If you’ve been consuming a lot of foods that are extremely reactive, you may actually experience withdrawal symptoms. [2] This is especially common with caffeine and sugar. In that time that you’re refraining from all of the potentially irritating foods, you’re actually giving your body a chance to heal and renew! Inflammation in the gut will start to subside, allowing your body to better absorb nutrients and just feel better.

While an elimination diet may not be easy, the end result is absolutely worth it! Improving chronic symptoms that have likely been plaguing you for years without any sort of medication while improving your overall health is worth the price of admission in my book!

If you have questions specific to yourself or would like to do a food sensitivity test, please don’t hesitate to contact us! Even if you live outside of the Southlake or Las Colinas area, we are one virtual appointment away.

Resources

1. January 25, 2018. The 8 Most Common Food Intolerances. (Retrieved August 21, 2020). https://www.healthline.com/nutrition/common-food-intolerances#section10

2. TOP 10 ELIMINATION DIET MISTAKES. (Retrieved August 21, 2020). https://lilynicholsrdn.com/top-10-elimination-diet-mistakes/

Why Microbes Are Our Friends

We are currently living in a world where bacteria and microorganisms tend to be associated with fear, sickness and even death. While these things may all be true on occasion, in reality they tend to be the exception, not the rule. What if I told you that we actually NEED bacteria, like our lives depend on it? While you gradually start unfurrowing your brow, let me explain. Researchers have found that pretty much every surface of our body contains microorganisms, to the point that our human cells are actually outnumbered 10:1! This prolific population of bacteria and microorganisms are known as our microbiome and today I want to share three reasons why they are actually our friends. 

1) Bacteria allows us to digest and absorb nutrients from the food we eat.

When we consume a food, it’s actually the bacteria in our stomach and intestines that break those proteins, fats and carbohydrates into nutrients that our body is then able to use. The same goes for vitamins and anti-inflammatories found in the foods we eat. As humans, we don’t have all of the enzymes necessary to break these foods down, but fortunately these friendly microorganisms do! [1]

This is why supplements such as pre-biotics, probiotics and digestive enzymes provide so much relief when our gut flora is out of balance. 

2) Bacteria help regulate our immune systems.

While we are babies in the womb, we have a naive immune system and are therefore dependent on our mother’s antibodies to protect us from disease. The immune cells we are born with must be educated in order to protect us from the outside world and it is bacteria that does the teaching! When a baby is born vaginally, they receive their first inoculation of bacteria as they travel through the birth canal and these bacteria are what begin to shape the makeup of a baby’s gut flora. Studies have shown that babies born via c-section are at higher risk for certain diseases and sickness because they haven’t received this initial mega-dose of bacteria. In addition to the birth process, breastfeeding also helps introduce bacteria into the baby’s system. These initial colonizing bacteria have come to be known as the “pioneer microbiome” and it is responsible for educating the developing immune system and provides a favorable environment for the colonization of other microbiomes. [2]

Since it’s National Breastfeeding Month I’ll share one of the most fascinating facts regarding breastfeeding and bacteria. When a baby latches to the mother’s breast to nurse, if a pathogenic bacteria in the baby’s mouth comes in contact with the mother’s areola then the mother’s areola signals her body to produce antibodies for whatever pathogen was detected! These antibodies are then delivered to the baby in the breastmilk! [3] Not only is this mother nature’s antibiotic but it is naturally strengthening and developing baby’s immune system. 

Every day we are exposed to potentially harmful pathogens, additives, non-harmful bacteria and allergens in the environment. It is vital that our bodies are able to determine when to react and when to tolerate these “intruders” or else we would have a severe response or illness to every new interaction. The diverse population of microorganisms that develops in the gut early on is what teaches our immune system that not everything is bad. [4]

3) Microbes keep us healthy.

Microbes maintain a sterile mucus layer between the intestinal cells and the bacteria-rich gut, creating a bacteria-free zone that protects us from continuous immune system activation and inflammation. The microbiome lining our digestive tract also prevents pathogenic microorganisms from attaching to the intestine or colon walls. [2]

In higher-income countries there has been an exponential rise in the use of antibiotics, number of non-emergent c-sections, dietary changes, and excessive cleaning and sterilization. While these procedures may kill pathogenic microorganisms, they also kill the good bacteria that our body is dependent on! With this, we are seeing an increase in auto-immune and inflammatory diseases. The top three common auto-immune conditions we are seeing in the United States include Crohn’s, Type 1 Diabetes and Multiple Sclerosis. 

Clearly these friendly microbes are important, so it is vital that we are intentional in keeping them healthy and balanced. Here are some simple tips to do just that:

• Wash your hands with soap and water whenever possible. While hand-sanitizer is convenient and quick, most of them kill all bacteria rather than just the bad. In addition to it’s non-selective destruction, many hand-sanitizers have been found to contain toxic ingredients such as methanol and 1-propanol. [5]

• Eat foods that are rich in prebiotics and probiotics. A few common prebiotic-loaded foods include garlic, onion, leeks, asparagus, and bananas. Some common probiotic-loaded foods include kefir, sauerkraut, kombucha, and yogurt.

• Avoid unnecessary antibiotics. There is a time and a place for antibiotics, but if you’re being prescribed an antibiotic for an illness that is typically caused by a virus (think flu) then you might want to think twice or at least get a second opinion. In the event that an antibiotic is necessary, be sure to load up on a probiotic during and after! 

If you have further questions about supporting your microbiome or are needing recommendations for probiotic or prebiotic supplements, be sure to reach out! Renew & Restore Wellness is more than just a chiropractic office, we are here to support your overall health and well-being! 

Resources

1. June 13, 2012. NIH Human Microbiome Project defines normal bacterial makeup of the body. (Retrieved August 12, 2020). https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body

2. March, 2015. Why is initial bacterial colonization of the intestine important to the infant’s and child’s health? (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340742/

3. January 28, 2020. Contributions to human breast milk microbiome and enteromammary transfer of Bifidobacterium breve. (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6986747/

4. March 27, 2014. Role of the Microbiota in Immunity and inflammation. (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/

5. August 13, 2020. FDA Warns of New Hand Sanitizer Ingredient as List of Dangerous Products Grows. (Retrieved August 13, 2020). https://www.nbcconnecticut.com/news/health/fda-warns-of-new-hand-sanitizer-ingredient-as-list-of-dangerous-products-grows/2318431/