5 Unexpected Reasons to See a Chiropractor

What are the most common causes for calling a chiropractor? If you guessed an aching back or stiff neck, you’re spot on! And it makes sense. 80 percent of us are expected to have back pain at least once in our lives.[1] Whether it’s poor posture, injury, or aging, neck pain is also a popular reason to go.

At the core, chiropractors treat problems related to the musculoskeletal system.[2] This involves the skeleton, cartilage, tendons, joints, ligaments, muscles, and other connective tissue. Their education and practice also directly impacts the nervous system. Chiropractors look at the interconnectedness of the body, and believe in the body’s ability to heal itself. So, they treat without turning to painkillers or surgery.

But did you know that chiropractors do so much more? In today’s blog, we’ll explore five surprising ways that chiropractors help you.

1. Chiropractors Offer More Than Adjustments

During an initial visit, your chiropractor will perform an intake, exam, treatment, and follow-through plan. What some may not know is that treatment can extend beyond only an adjustment.

Chiropractors are trained to take a holistic approach to your health. This means they may offer you suggestions to practice outside the walls of their office. This can include rehab exercises, ergonomic advice, and nutritional and dietary counseling.

A chiropractor understands that the body and its systems are interconnected. They are concerned about your well-being and will design treatments to improve it.

2. Chiropractors Can Lessen Stress and Anxiety

You know the feeling — the low energy, headaches, or insomnia. That churning feeling in your stomach or the panic tightening in your chest. Stress or anxiety is something most of us will have in our day-to-day lives.

If you feel this way, you aren’t alone:

• 3 out of 4 Americans have reported at least one stress symptom within the last month.[3]

• 55 percent report experiencing stress throughout a lot of the day.[4]

• Almost half claim to lay awake at night.[5]

And if you’re young, you aren’t exempt. Gen Z (those who are 15-21 years old) are more likely than other generations to report fair or poor mental health.[6]

But can a chiropractor really help with stress or anxiety? Yes. They can.

Chiropractors focus on a mind-body approach —  they adjust the physical also to help improve the mental.[7]

Often, stress and anxiety will manifest in a variety of ways. Whether it’s muscle tension, fatigue, headaches, or an inability to relax, the body takes a hit. Chiropractors are trained to help bring relief to many of these symptoms. Their care is all-natural, which means no medicinal side effects. 

Studies also show that after being adjusted, the body releases positive hormones. The three that get released are neurotensin, oxytocin, and cortisol.[8] These help to neutralize stress-induced pain, boost feelings of social bonding, and block pain caused by inflammation.

Stress and anxiety can be heavy burdens to bear. While chiropractic care can help, please don’t stop or change your medication without talking to a trusted professional. If someone you know has mental health concerns, it’s important to seek help from a qualified care provider.

3. Chiropractors Help Migraines and Tension Headaches

Headaches are always an uninvited guest. And they’re unfortunately common. 9 out of 10 Americans suffer from having headaches at some point in their lives.[9] While for some, having a headache may be rare, but for many others, it’s a real and frequent problem.

The treatment for migraines and headaches varies. Some will take a pill while others may try and sleep it off. Some prefer to avoid daily medication and will instead opt for alternative treatments.[10]

How can a chiropractor help your migraine?

Chiropractors are well-versed in helping headaches. In fact, 87.2 percent of chiropractors help patients who suffer from them.[11]

A chiropractor performs adjustments to improve your spinal function and reduce the stress on your system. They can also give advice on:

• Posture

• Ergonomics

• Relaxation techniques

• Stretching

• Low-impact exercises

• Staying hydrated

• Avoiding teeth-clenching[12]

The result? When it comes to preventing migraines, chiropractic techniques may be one of the few ways that’s as useful as taking medications.[13]

A fun fact: Dr. Nikki became a chiropractor because of her own journey with migraines. Into her early 20s, Dr. Nikki suffered from debilitating headaches. Chiropractic care and lifestyle changes helped her become migraine-free. This transformation inspired her to become a chiropractor, so she could help others experience that same freedom!

4. Chiropractors Help During Pregnancy

The female body goes through impressive changes during pregnancy — and with that can come pain or discomfort. 70 percent of pregnant women claim to have back pain.[14] 1 in 3 report hip pain.[15] And as the body starts to prepare for labor and delivery, the joints and ligaments will begin to move around and can shift out of alignment.

Chiropractors can provide gentle adjustments to align and stabilize the body. They can also offer recommendations on stretches and exercises to help bring relief.

Be sure and check out our “Why Every Expecting Mom Needs to See a Chiropractor” blog for more details on how prenatal chiropractic care can help.

5. Chiropractors Benefit the Family — Including Children

Children make up a growing and essential part of our society. Currently, about 3 percent of children have been seen by a doctor of chiropractic — and those numbers are rising.[16] Many are realizing the health benefits of chiropractic care on kids.

How can chiropractic care benefit children? 

Children tend to be quite active and can experience many types of falls or blows. For kids in sports, this is especially true. Injuries can cause several symptoms, such as back or neck pain, soreness, or general discomfort.[17] One benefit of chiropractic care is that it’s skilled and individualized. This means that your chiropractor is trained to adapt to the needs of your child (i.e., they will be gentle).

Children aren’t the only ones to benefit. The Journal of Manipulative and Physiological Therapeutics recently published a study about chiropractic care with mothers and infants. In it, mothers reported that they and their infants benefited after receiving chiropractic care.[18] Specifically, for their infants, mothers noted improvements in feeding problems, excessive crying, and sleep issues (to name a few).

The medical community continues to discuss the benefits of children receiving chiropractic care. Like choosing a pediatrician, selecting a chiropractor requires research, conversation, and discernment. Whether you're pregnant or have a child, make sure the chiropractor you choose is well-qualified.

There are a number of ways to do this:

• Reach out. The International Chiropractic Pediatric Association (ICPA) is a leading organization that provides chiropractic training and certification in pregnancy and pediatric care. They can help you find an ICPA Chiropractor to meet you and your children’s needs best.

• Become more knowledgeable. Follow the ICPA, American Chiropractic Association (ACA), and ACA Pediatrics Council social media. Continue to read and stay up on the latest research.

• Call our office. Dr. Nikki is a certified member of the ICPA and has received additional credentials through the Academy Council of Chiropractic Pediatrics. She’d be happy to talk with you and answer any questions you have.

Consider the Natural Approach

There are a variety of reasons to go to a chiropractor. Maybe you’re tired of taking pills. Or feeling stressed. Or perhaps you’re looking for alternative ways to improve you and your family’s well-being. Chiropractic care can help. 

While most may visit for back or neck pain, chiropractors offer a host of other benefits. They treat a multitude of areas and provide recommendations that take into account your whole body — and they do so naturally. 

Consider giving our office a call or booking an initial visit to see how we can help you live your healthiest life.

Sources

1. (n.d.). Back Pain Facts and Statistics - American Chiropractic. Retrieved January 13, 2020, from https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics

2. (2019, April 30). Chiropractic - NCCIH - NIH. Retrieved January 13, 2020, from https://nccih.nih.gov/health/chiropractic

3. (2017, December). By the numbers: Our stressed-out nation. Retrieved January 13, 2020, from https://www.apa.org/monitor/2017/12/numbers

4. (2019, April 25). Americans' Stress, Worry and Anger Intensified in 2018. Retrieved January 13, 2020, from https://news.gallup.com/poll/249098/americans-stress-worry-anger-intensified-2018.aspx

5. (2017, December). By the numbers: Our stressed-out nation. Retrieved January 13, 2020, from https://www.apa.org/monitor/2017/12/numbers

6. (2018, October 30). APA Stress in America™ Survey: Generation Z Stressed About .... Retrieved January 13, 2020, from https://www.apa.org/news/press/releases/2018/10/generation-z-stressed

7. (2019, February 21). Benefits of Chiropractic Care for Anxiety and ... - RtoR.org. Retrieved January 13, 2020, from https://www.rtor.org/2019/02/21/mental-health-and-chiropractic-care/

8. (2014, January 22). Changes in biochemical markers of pain perception ... - NCBI. Retrieved January 13, 2020, from https://www.ncbi.nlm.nih.gov/pubmed/24450367

9. (n.d.). Headaches and Chiropractic. Retrieved January 13, 2020, from https://www.acatoday.org/Patients/Health-Wellness-Information/Headaches-and-Chiropractic

10. (2019, March 28). Integrating Chiropractic Care Into the Treatment of ... - NCBI. Retrieved January 13, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6440032/

11. Ibid.

12. (n.d.). Headaches and Chiropractic. Retrieved January 13, 2020, from https://www.acatoday.org/Patients/Health-Wellness-Information/Headaches-and-Chiropractic

13. (2019, July). Spinal Manipulation: What You Need To Know - NCCIH - NIH. Retrieved January 13, 2020, from https://nccih.nih.gov/health/pain/spinemanipulation.htm

14. (2018, November 19). Musculoskeletal pain and symptoms in pregnancy: a ... - NCBI. Retrieved January 13, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262502/

15. Ibid.

16. (2016, April 19). Safety and Effectiveness of Pediatric Chiropractic. Retrieved January 13, 2020, from https://www.acatoday.org/News-Publications/ACA-News-Archive/ArtMID/5721/ArticleID/165/Safety-and-Effectiveness-of-Pediatric-Chiropractic

17. (n.d.). Chiropractic Frequently Asked Questions. Retrieved January 13, 2020, from https://www.acatoday.org/News-Publications/Newsroom/Chiropractic-Frequently-Asked-Questions

18. (n.d.). Maternal Report of Outcomes of Chiropractic Care for Infants .... Retrieved January 13, 2020, from https://www.jmptonline.org/article/S0161-4754(18)30145-3/fulltext

Why You Should Ditch New Year’s Resolutions — and What to Do Instead

Welcome to the new year! 2020 and all its resolutions are underway. Each year, many of us set out to make significant life changes. Maybe we want to lose 15 pounds, pay off debt, or eat more salads. But all too soon, the excitement fizzles, and we find ourselves sliding back into old habits.

If this hits close to home, you’re not alone — some studies estimate that 80% will fail their resolutions by February.

Why does this happen? It’s not because you’re incapable or forgetful. It’s not because you don’t work hard. The problem may come before you even hit the gym or head to the grocery store. It may be with the actual setting of the resolution itself. 

But what if you tweaked your mindset in a way that gave you more empowerment and grace? What if you reframed how you set goals? What if, instead of resolutions, you set intentions for the new year?

What’s the Difference in an Intention and a Resolution?

We know all about resolutions. They’re those big commitments you make at the beginning of the year to get back on track to being your best self. Whether it’s around fitness, finances, or fun, resolutions are often practical and action-oriented.

An intention is different. It’s more of a guiding principle for how you want to be or live. Intentions are “a wish or desire that you discern for yourself.” They also differ from resolutions in the following ways:

Intentions reflect the “what” — not the “how.” Resolutions tend to focus on the outcome while intentions point you where you want to go. There’s a mindset element at play. For example, maybe your resolution is to lose 25 pounds. You’re fixated on that number. As your days and weeks pass, you keep comparing where you are to where you want to be. This gap can be discouraging and prevent you from celebrating small successes along the way. One option is to set an intention of “I want to have a healthier relationship with my body.” This type of mindset builds in flexibility and frees you from the pressure of comparison.

• Intentions root themselves in the present; resolutions tend to be longer-term. The reality is that most of our time is spent on the journey to our future destination. Sometimes the unknown of the future can feel daunting and cause anxiety. Being in the present will ground you, and setting intentions helps to keep you there.

• Intentions should focus on the positive. Resolutions tend to be framed around the negative. Lose weight. Quit smoking. Spend less. When making resolutions, the temptation is to focus on what you dislike and want to change. And while the heart behind these changes may be good, how you frame them is powerful. Adjusting “I’m going to spend less” to “I am pursuing healthy habits with money” can help keep you more positive, optimistic, and motivated.

How Can You Benefit From Setting an Intention?

Setting intentions brings benefits that resolutions do not. They allow for flexibility, whereas resolutions tend to be more rigid. Having a more open or adaptable mindset takes pressure off you. It can also help you push through the challenging times and encourage you to continue on longer in your goals.

Intentions also create more room for grace. Resolutions have an “all-or-nothing,” “success-or-fail” dynamic, while intentions allow for more forgiveness and compassion. If you stumble, you can dust yourself off — you don’t have to give up or start again next year. Intentions support the pursuit of becoming a better you. In essence, they honor the effort and the process.

How Do I Set an Intention?

Intentions sound pretty amazing by now, right? But how do you set one? The relieving news is that there’s no one right way to set an intention as long as it helps you grow. Here are a few foundation tips to get you going:

• Ensure your intention is internally motivated. When your goals are externally driven, you risk running towards something for someone else. This can be an energy drainer setting goals for you — not others — will give you an energy boost and leave you feeling more inspired.

• Link your intention to a core value. When you link your values to your goals, you have a higher potential for boosting performance. This is because doing so connects your plan to something deeper within you — something of intrinsic worth and importance.

• Select intentions that are empowering and positive. Language is powerful. Choose words that lift you up, inspire you, and leave room for flexibility and grace. How you talk to yourself matters, so focus on empowering yourself. This will help you manage the discomfort of change. It’s the difference between “I can never have that soda” and “I choose not to drink soda right now.”

• Regularly set daily, weekly, or monthly intentions. Resolutions can feel big and laborious. It’s easy to get overwhelmed by them. Shortening up your timeline can help take off some of the pressure. It can also make your goals feel more manageable. Small steps, done consistently and over time, bring you not only success but also milestone celebrations along the way.

Keep Moving Forward

Setting intentions have the potential to help you rock your goals. Life still happens, though. Circumstances occur beyond our control (or maybe we just hit the snooze button one too many times). We can soon find ourselves off track.

When this happens, remember to show yourself some kindness, and pick back up where you left off. Intentions invite you to be compassionate — to forgive yourself, be encouraged, and keep moving forward. 

And you don’t have to wait until next year to begin! As the saying goes, “the best time to start is when you’re ready.” We invite you to sit down, clear your mind, and take a few moments to set your intentions for 2020.

We at Renew & Restore Wellness are here to support you in your goals. You got this!

Sources

1. (2018, January 7). The psychology behind why we can't keep New Year's .... Retrieved January 4, 2020, from https://www.businessinsider.com/the-psychology-behind-why-we-cant-keep-new-years-resolutions-2018-1

2. (2018, September 26). How to Keep Your Intention On and Off Your Yoga Mat | The .... Retrieved January 4, 2020, from https://chopra.com/articles/how-to-keep-your-intention-on-and-off-your-yoga-mat

3. (2019, December 27). 3 Secrets for Setting New Year's Intentions That Work - Yoga .... Retrieved January 4, 2020, from https://www.yogajournal.com/lifestyle/set-intentions-that-work

4. (2018, October 11). How to Shift From Expectations to Intentions | The Chopra .... Retrieved January 4, 2020, from https://chopra.com/articles/how-to-shift-from-expectations-to-intentions

5. (2018, December 11). New Year's Resolutions Don't Last. Do This Instead. - Forbes. Retrieved January 3, 2020, from https://www.forbes.com/sites/nazbeheshti/2018/12/11/new-years-resolutions-dont-last-try-this-instead/

6. (2019, December 27). 3 Secrets for Setting New Year's Intentions That Work - Yoga .... Retrieved January 4, 2020, from https://www.yogajournal.com/lifestyle/set-intentions-that-work

7. (2018, December 11). New Year's Resolutions Don't Last. Do This Instead. - Forbes. Retrieved January 4, 2020, from https://www.forbes.com/sites/nazbeheshti/2018/12/11/new-years-resolutions-dont-last-try-this-instead/

8. Ibid.

9. (2020, January 1). Speaking of Psychology - American Psychological. Retrieved January 4, 2020, from https://www.apa.org/research/action/speaking-of-psychology/

10. (2013, October 15). Values are not just goals: Online ACT-based values training .... Retrieved January 4, 2020, from https://www.sciencedirect.com/science/article/pii/S2212144713000252

11. (2018, October 11). How to Shift From Expectations to Intentions | The Chopra .... Retrieved January 4, 2020, from https://chopra.com/articles/how-to-shift-from-expectations-to-intentions

12. (2018, January 7). The psychology behind why we can't keep New Year's .... Retrieved January 4, 2020, from https://www.businessinsider.com/the-psychology-behind-why-we-cant-keep-new-years-resolutions-2018-1

13. Olson, J., & Mann, J. D. (2013). The slight edge. 8th anniversary ed. Austin, TX: Greenleaf Book Group Press.

How to Improve Your Gut Health After the Holidays

The holidays can bring with them beautiful celebrations and timeless traditions. This includes delicious food, snacks, drinks—and temptation.  

The desserts are plentiful. The meals are richer. And the struggle of loosening your belt or changing into sweatpants becomes all too real. The plate of cookies. That extra piece of pie. You don’t even want to admit what you did to all those buttery rolls.

And right now, you’re between two major holidays. One is under your belt (literally), and the other is around the corner. New Year’s Eve means one final round of holiday indulgences. 

And while a few treats won’t sabotage you, your gut health may have taken a holiday hit. Maybe you feel a little bloated...have some heartburn...or are making a few more trips to the bathroom than normal. 

Don’t worry—we have you covered with some easy tips to help you and your gut recover from the holidays.

The Importance of Gut Health

As Dr. Mark Hyman wrote, “having a healthy gut means more than simply being free of annoyances like bloating or heartburn. It is absolutely essential to your health. It is connected to everything that happens in your body.”

The health of your gut is linked to your whole body’s health. It determines what nutrients get absorbed. It also decides what toxins, microbes, or allergens are held at bay.

Your gut is home to 10-100 trillion bacteria that form a diverse ecosystem or “gut microbiome.” In order for you to be healthy, this ecosystem needs to be in balance. When in balance, your gut helps you digest food, regulate your hormones, produce healing compounds that keep you healthy, and get rid of toxins.

Your gut has a whole other slew of responsibilities. To name a few, your gut is:

• Connected to your immune system and can positively or negatively impact it.

• Provides nutrients and vitamins.

• In constant talk with your brain. (Did you know your gut has even more neurotransmitters than your brain?)

Your gut is quite the multi-tasker. And each of its roles is crucial to your health.

Improving Your Gut Health Naturally

When your gut is out of sorts, you become more prone to infections, inflammation, and immune disorders. You can also feel more upset in your stomach, such as bloating, gas, constipation, or diarrhea.

Fortunately, small steps make a difference, and doing them can help you to start feeling the benefits. And many of these steps don’t involve a trip to the doctor—they can be done naturally and practiced anywhere. So, with that, let’s “eat, drink, and be merry” our way to a healthier gut.

Eat: Foods for Gut Health

What you eat or drink is closely linked to your gut health. Studies have even shown that changing your diet can impact your gut microbiome in as little as 24 hours. This means that you can start impacting your gut relatively quickly. Here are some ways to help do that:

• Slow down and practice mindful eating. Enjoy your meal more by increasing awareness of each bite. Slowing your eating also helps you to hear your stomach when it’s full. This drops your chances of overeating.

• Consider taking a prebiotic and/or probiotic. These supplements can help support your digestion, immune system, and your good bacteria. Not all prebiotics and probiotics are equal in quality, so be sure to talk with your doctor about what would work best for you.

• Cut down on holiday sweets and processed foods. Eating low-fiber, highly processed, high-sugar, and high-calorie foods can feed the wrong bacteria or cause yeast to grow. One way to cut down your intake yet still enjoy is to choose between the cocktail or dessert instead of having both. Or consider choosing a mocktail over the cocktail.

• Bump up high fiber or fermented foods. If you know you’re going in for a marathon of rich eating, consider ramping up on your probiotic intake or adding fermented foods to your diet. Taking a drink or two of kefir early on in the day can help line your stomach with good bacteria. This helps with digestion and also reduces unwanted bloating.

Drink: Staying Hydrated

Often during the holidays, we choose foods and beverages that dehydrate us. Salty snacks, alcohol, and caffeine are a few of the guilty culprits. We can also have our fair share of high-calorie indulgences (eggnog, anyone?). Not having enough liquids not only dehydrates, but it can also cause a dip in your energy and slow down your digestive tract. 

To recover, make sure you load up on water (sparkling or flat). 100% vegetable juices are also a solid option. Chamomile tea is a great choice since it helps relax the gut, so you don’t feel as uncomfortable.

Be Merry: Improve Your Wellbeing

While diet is a large contributor to your gut health, here are a few other ways to lend your gut a helping hand:

• Ditch the stress. It’s no secret that holidays can cause tension or anxiety. Remember how the brain and gut are closely connected? This means that when you feel stress, your gut also feels it. Increased stress can slow or stop the digestive tract so that the energy flows to where the body thinks the threat is. Try taking some deep breaths, meditating, or playing with your family’s pets—pursue calmness by finding what works best for you.

• Take a walk. After your meal, hold off on napping (as tempting as it may be) and go for a short walk. Napping after a heavy, rich meal can increase reflux or indigestion. It also may not set you up for quality sleep since your body is focused on digesting instead of getting rest.  So, grab your shoes and a loved one, and go for a stroll.

Don’t Let Your Gut Be a Grinch

The holidays can be a fantastic time of visiting family or friends and celebrating age-old traditions. Part of that is enjoying special treats or sneaking in a few extra cookies to hold you over until this time next year.

As you start to recover from this holiday season, try out a couple of these ideas to help get your gut health back on track. If you have any questions or want to talk through ideas or products that support your gut, give our office a call. We are here to support you.

We at Renew & Restore Wellness wish you a Happy New Year and a blessed 2020!

Sources

1. (n.d.). How to Fix Your Gut: 7 Steps to Intestinal Health - Gaiam. Retrieved December 24, 2019, from https://www.gaiam.com/blogs/discover/how-to-fix-your-gut-7-steps-to-intestinal-health

2. Ibid.

3. (2016, August 19). Revised Estimates for the Number of .... Retrieved December 24, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991899/

4. (n.d.). How to Fix Your Gut: 7 Steps to Intestinal Health - Gaiam. Retrieved December 24, 2019, from https://www.gaiam.com/blogs/discover/how-to-fix-your-gut-7-steps-to-intestinal-health

5. (2018, July 2). What's an Unhealthy Gut? How Gut Health .... Retrieved December 24, 2019, from https://www.healthline.com/health/gut-health

6. (2017, May 16). Introduction to the human gut microbiota - NCBI. Retrieved December 24, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433529/

7. (n.d.). How to Fix Your Gut: 7 Steps to Intestinal Health - Gaiam. Retrieved December 24, 2019, from https://www.gaiam.com/blogs/discover/how-to-fix-your-gut-7-steps-to-intestinal-health

8. (2016, March 18). Probiotics and Prebiotics: Present Status and Future ... - NCBI. Retrieved December 24, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808900/

9. (2017, April 8). Influence of diet on the gut microbiome and .... Retrieved December 24, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025/

10. (2019, September 18). Understanding probiotics and their benefits: an ISAPP .... Retrieved December 24, 2019, from https://www.gutmicrobiotaforhealth.com/en/understanding-probiotics-and-their-benefits-an-isapp-infographic/

11. (n.d.). How to Fix Your Gut: 7 Steps to Intestinal Health - Gaiam. Retrieved December 24, 2019, from https://www.gaiam.com/blogs/discover/how-to-fix-your-gut-7-steps-to-intestinal-health

12. (2019, August 21). Stress and the sensitive gut - Harvard Health. Retrieved December 24, 2019, from https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut

Why Every Expecting Mom Needs to See a Chiropractor

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.7

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.  

Relaxin makes your bones and joints more flexible8, 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.11  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

1. (2019, April 30). Chiropractic | NCCIH. Retrieved October 29, 2019, from https://nccih.nih.gov/health/chiropractic

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

3. (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/

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

5. (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/

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

7. (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

8. (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/

9. (2018, September 25). Your baby in the birth canal: MedlinePlus Medical Encyclopedia. Retrieved October 29, 2019, from https://medlineplus.gov/ency/article/002060.htm

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

11. (2012, May 10). The Webster Technique - ICPA. Retrieved October 31, 2019, from https://icpa4kids.com/media/1160/webster_technique.pdf

Lessons Learned in Zimbabwe

Ralph Waldo Emerson is quoted as saying “The mind, once stretched by a new idea, never returns to its original dimensions.” And if I had to use one phrase to sum up my time in Zimbabwe, I think Mr. Emerson says it best.

I know I’ve already been back in the US over a month, but it has taken that long for me to process everything I saw and experienced. To be honest, there were moments I found myself asking “what am I doing here?”. I think ,often times, we go on trips like these to gain answers; however, I came away from Gutu with more questions than answers and with those questions came a burning desire to truly make a difference… but how?  See, another question. 

So while there are some things in the works to help answer that last question (more details to come soon), today I wanted to share a few of the things I learned.

1. Joy is not dependent on any physical or material thing.

How do I know this? With this blog post I have attached a link for a video of photos from my trip. In this video, you will see photos of conditions that even the poorest of people do not experience here in the United States. Gutu is a very rural area of Zimbabwe that is approximately 2 to 6 hours south of the capital, Harare. Why such a wide range of time? Well, if the bus drivers miss a turn it can take 3 hours and if a bus breaks down it can take 6 hours, I know from personal experience.

Locals walked multiple kilometers to come wait in line for medical care. In fact, when we arrived, there were already people waiting who had been camped out overnight. Every night people slept out in the cold, waiting their turn to come into the clinic for treatment. Despite the conditions, these people radiate with joy! We were greeted with nothing but smiles and waves and the days were highlighted with singing and dancing. I would look around and think to myself “these people literally have nothing,” but the people of Gutu have joy. When I think I’m having a bad day, I’m quickly reminded by my memories that joy is decision, not a circumstance.

2. Serving others is just as impactful on the person serving as it is the one being served. 

While our team was in Gutu, we served just shy of 13,000 people… yes, you read that correctly, thirteen thousand. We provided medical care, urgent care, dental cleanings and extractions, eye exams and readers, child care, prayer, and even delivered 3 babies! While I know this care made a difference in the health of those individuals, it also gave me, a fresher perspective, a clearer vision, and a deeper level of empathy than I ever would have anticipated. I’ve seen things I can’t unsee and I’ve experienced things I can’t un-experience and I pray everyday that I would never return to the person I was before I stepped on that plane. When we know better, we do better and it is privilege to have that responsibility. 

3. Where we are weak, God is strong. 

In full transparency, I left for Gutu with the expectation that I was going to be practicing chiropractic the entire time I was there… when I arrived in Harare, the capital of Zimbabwe, I learned that my credentialing had not been submitted in enough time for my licensing to get approved. Long story short, adaptability is not in my top 5 strengths and I was devastated. While I did get to see a handful of patients (under the radar) each day, what felt like a huge disappointment ended being a bigger blessing. I was able to serve and assist in more departments than one person has ever done in one week before. I had the privilege of seeing the clinic from a variety of angles as well as interacting with patients on multiple levels. I prayed with people in the front lines while a local congregation leader translated, I ran the eye and readers department for a day and a half, I assisted the head coordinator of the medical tent, I taught the kids how to play musical chairs and volleyball, I stepped in as a doula for a young girl in labor, and I helped with the front lines. This allowed me to have rich conversations with local workers and patients and it showed me that I am able to adapt and do it well. Where I thought I was weak, God showed me He is strong and that strength allowed me to do more than I ever thought possible. 

While I could go on and on about Gutu, I will leave it at that. I hope you see the joy, gratitude and strength that I see in these images. And Zimbabwe… this isn’t a “goodbye”, it’s simply a “see you again soon”. 

Deets on Detox

What’s the point of a detox or cleanse?

Detoxes and cleanses are quite trendy these days… and in full transparency, I’m a little over a week into a 3 week detox. But rather than jumping on a cleanse because everyone else is doing it, I think it’s important to understand why a cleanse or detox may be necessary.

Every day, our bodies are involuntarily and voluntarily exposed to millions of different chemicals! These chemicals come from pollution in our environment, food, beverages, medication, food additives, personal care products, cleaning products and a variety of other sources. The human body has a number of built-in mechanisms to help get rid of these pollutants, but it’s not able to completely remove all of them. This results in  a slow accumulation of pollutants in the body which eventually affect its function. Some of the ways that toxin build-up manifests itself include fatigue, headaches, digestive issues and neurological symptoms.

One of the areas of the body that is most greatly impacted by the build-up of toxins is the liver. Studies have shown that toxins can actually inhibit the activity of different enzymes in the liver, therefore reducing the liver’s ability to detoxify properly. Essentially what happens is that those enzymes typically take fat-soluble chemicals and transform them into water-soluble compounds that can be eliminated from the body through urine, sweat, or bile. If those enzymes aren’t working properly then these fat-soluble chemicals start to accumulate in different tissues of the body, especially fat and connective tissue. 

To remove these embedded toxins, they must be released from the tissue first before they can enter into the detoxication pathways and that is where a detoxification program comes in! Not all detoxes are created equally, so it is important that you do this under the guidance of a licensed healthcare professional.

The one that I am currently doing is called the Clearvite Basic Program from Apex Energetics. It’s a 3 week program where I’m taking Clearvite (a powder-based supplement) in the morning before breakfast and then the rest is simply dietary changes. I’m eating lots of healthy whole foods and eliminating a list of foods that tend to be irritating to the digestive system or require the liver to work extra hard. 

What can I expect from a detox?

Depending on the amount of toxins that have accumulated, some people may feel slightly under the weather as those toxins go from the connective tissue and enter into the detoxification pathways. Common symptoms include headache, irritability and tiredness. The good news is that as those toxins begin to be eliminated from the body, people start to experience improved focus, increased energy, better digestion, less aches and pains and numerous other benefits!

In addition to the physical benefits of a detoxification, I find that it can positively impact our mindset around food. A dietary detox causes us to read labels and look at the ingredients in the foods we are consuming, it causes us to slow down as we prepare meals from whole foods rather than packages, and it challenges us to ask ourselves “why am I craving what I’m craving right now?” so that we can address that root reason. 

If you’ve been contemplating doing a detox or would like to learn more, please feel free to reach out! At Renew and Restore Wellness it’s our pleasure to guide you in this journey to a healthier you!