4 Things To Do Now Before You Have Your Baby

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 from Target 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.

Renew & Restore Wellness and DFW Birth Resource are joining together on an exciting new workshop. This workshop is specially designed for expecting moms and their partners. It’ll be an evening filled with tips and resources to help make your first few weeks at home with your baby much more comfortable.

If you’re in the Southlake area, come on by on Thursday, April 2. We’d love to help you and your partner prepare for this exciting new adventure. To ensure we have enough space, please RSVP through Facebook by clicking here. 

We look forward to partnering with you!

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/

How to Boost Your Heart Health — Beyond Diet and Exercise

Valentine’s Day is just around the corner. Whether it’s watching your favorite rom-com or planning a night out with loved ones, this is the time for the heart.

But February 14th doesn't have to be the end of it. February is National Heart Month. This month is the prime time to learn more and take some simple steps towards boosting your heart health. And yes, heart emojis are welcome.

Tired of Only Hearing About Diet and Exercise?

It’s no secret that the two most popular power-punches to improving heart health are 1) what you eat and 2) movement. The American Heart Association wants us to get at least 2.5 hours of moderate activity a week.[1] And you’re likely already familiar with the gentle nudges to choose leafy greens over fried deliciousness.

But what if you want to do more? Or maybe just something different? 

The good news is that there are ways you can start improving your heart health — ways that extend beyond treadmills and Mediterranean diets.

1. Tame the Stress

What happens when you get stressed? Does your pulse race and chest tighten? Do you have sleepless nights or stomach problems? Or are you like that cartoon character whose face turns beet red and has steam shooting out of their ears?

Keeping stress levels down is crucial for your heart health and wellbeing. Here are a few tips to help you out:

• Take note of what stresses you. Literally. Write down the when, what, and how. This will help you pinpoint patterns so you can be more targeted in your solutions.

• Redirect negative self-talk. Sometimes what comes into our mind is hard to control. If a negative thought comes in, reframe the language.

• Do a body scan in the mornings. If you’re feeling anxious, consider having decaf coffee or tea instead. Caffeine can sometimes aggravate stress, so find a back-up plan for those days.

• Practice meditation and/or deep breathing. Click here for some fun, easy breathing ideas.

2. Avoid Smoking and Its Second-Hand Friend

Did you know that smoking kills up to half its users?[2] It also shortens the length and quality of life. Second-hand smoke is likewise dangerous. Breathing in the smoke from tobacco products can cause heart and lung problems. For pregnant women, it can complicate the pregnancy and result in a low birth rate for their baby.[3]

But did you know that your risk of heart disease begins to drop as soon as the day after you quit smoking?[4] It doesn’t matter how long you’ve smoked or how much — you start benefiting as soon as you quit. So, even if you’ve smoked for decades, you can still reap the rewards.

If you want to live longer, breathe easier, boost your energy, and add money back into your wallet, consider putting down the cigarettes. Visit smokefree.gov for custom tips on how to quit and what to do if you have a slip-up.

3. Get More Zzzs

Think of a time when you’ve been exhausted. You can’t stop yawning. Your brain feels foggy, or you struggle with focusing. Not getting enough sleep is a hit on the body and the heart. Lack of sleep can put you at risk for high blood pressure and heart disease.[5]

If you’re an adult, aim to get at least seven or eight hours of sleep a night. Need help prioritizing sleep? No problem. Try some of the following:

• Wake up and turn in around the same time every day. This creates a more stable and predictable routine for your body.

• Avoid screen-time about two hours before you go to bed. Using a “Night Shift” feature on your phone or wearing blue light blocker glasses can help. Set your alarm to remind you to wrap up your device time.

• Turn your bedroom into a cave. For the most restful sleep, make sure your bedroom is cool, dark, and quiet. For even better rest, keep the temperature between 60 and 70 degrees Fahrenheit.[6] For more details on proper sleep temperature check out this guide.

4. Watch Your Mouth

Taking care of your teeth isn’t guaranteed to prevent heart disease. But there is a connection between your mouth and your ticker.

• Gum disease is linked to having a higher risk of developing heart disease.[7]

• Poor dental health can lead to bacterial infection in the bloodstream. This can result in inflammation and damage in your blood vessels and can impact the heart valves.[8]

• Tooth loss patterns can be related to coronary artery disease.[9]

• There’s a strong connection between heart disease and diabetes. Evidence shows that those who are diabetic benefit from periodontal treatment.[10]

To stay on top of your dental health, make sure you floss daily, brush twice a day, and go see your dentist regularly. And if you smile, you get bonus points. (Remember, positivity can lower stress, which helps your heart!)

5. Call Your Chiropractor

Regular adjustments can benefit your heart by lowering your blood pressure. Chiropractors do this by adjusting the atlas (C1) vertebrae, which is located near the brainstem at the top of the spinal cord.[11]

Studies have shown how the atlas vertebrae can have an impact on blood pressure when it’s misaligned. In one study, those who received adjustments to their C1 saw an improvement in their blood pressure.[12]

Another way chiropractic benefits blood pressure is through the reduction of pain. Both acute and chronic pain can affect blood pressure and heart rate.[13,14] Many seek chiropractic care to relieve the pain and discomfort of an injury or being out of alignment. Chiropractors, through adjustments, can help bring that much-needed relief. This can then positively impact blood pressure levels.

Follow Your Heart

February is a month that reminds us of all the beautiful things we keep in our hearts. This extends beyond heart-shaped chocolates and flowers to how we care for ourselves. We at Renew & Restore Wellness take matters of the heart seriously, and we hope you do too. Start by asking yourself how you can help your heart today!

Sources

1. (n.d.). How to Help Prevent Heart Disease At Any Age | American .... Retrieved February 4, 2020, from https://www.heart.org/en/healthy-living/healthy-lifestyle/how-to-help-prevent-heart-disease-at-any-age

2. (2019, July 26). Tobacco - World Health Organization. Retrieved February 4, 2020, from https://www.who.int/news-room/fact-sheets/detail/tobacco

3. (2019, July 26). Tobacco - World Health Organization. Retrieved February 4, 2020, from https://www.who.int/news-room/fact-sheets/detail/tobacco

4. (2019, October 26). Heart disease prevention: Strategies to .... Retrieved February 4, 2020, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

5. (2019, October 26). Heart disease prevention: Strategies to .... Retrieved February 4, 2020, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

6. (n.d.). Best Temperature for Sleep | Sleep.org. Retrieved February 4, 2020, from https://www.sleep.org/articles/temperature-for-sleep/

7. (n.d.). Heart disease prevention: Does oral health ... - Mayo Clinic. Retrieved February 4, 2020, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/heart-disease-prevention/faq-20057986

8. (2018, April 13). Gum disease and the connection to heart disease - Harvard .... Retrieved February 4, 2020, from https://www.health.harvard.edu/diseases-and-conditions/gum-disease-and-the-connection-to-heart-disease

9. (n.d.). Heart disease prevention: Does oral health ... - Mayo Clinic. Retrieved February 4, 2020, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/heart-disease-prevention/faq-20057986

10. (n.d.). Heart disease prevention: Does oral health ... - Mayo Clinic. Retrieved February 4, 2020, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/heart-disease-prevention/faq-20057986

11. (2017, July 16). Atlantoaxial Misalignment Causes High Blood ... - NCBI. Retrieved February 4, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534292/

12. (2007, March 14). Special chiropractic adjustment lowers blood pressure among .... Retrieved February 4, 2020, from https://www.uchicagomedicine.org/forefront/news/special-chiropractic-adjustment-lowers-blood-pressure-among-hypertensive-patients-with-misaligned-c1

13. (2017, April 3). Living With Chronic Pain - Cleveland Clinic. Retrieved February 4, 2020, from https://my.clevelandclinic.org/health/diseases/11977-chronic-pain-living-with-chronic-pain

14. (n.d.). Effect of pain and nonsteroidal analgesics on blood ... - NCBI. Retrieved February 4, 2020, from https://www.ncbi.nlm.nih.gov/pubmed/10605351

Why New Moms Need a Chiropractor

You’ve spent the last several months creating life. You’ve survived morning sickness, triumphed over contractions, and made it through delivery. What you’ve achieved is remarkable! And now, you’re back at home, getting used to your new life, your new routines, and your newborn.

Your body underwent a significant amount of change preparing for your new baby. And you may agree that the changes haven’t stopped. You’re not getting enough sleep. You’re figuring out feeding. You’re carrying heavy baby bags and maneuvering through tricky car seats.

Motherhood is hard on the body.

Aches and pains during and after pregnancy aren’t uncommon. In fact, 1 in 2 women will suffer from some type of lower back pain while pregnant or during their postpartum period.[1]

Maybe you went to a chiropractor during your pregnancy to help with back pain or sciatica. Or perhaps you’ve never made an appointment before. Either way, a chiropractor may be able to bring you much-needed relief for symptoms you may be facing.

Chiropractic Can Help Your Body Heal

When the body gets ready for labor and delivery, it releases a hormone called relaxin. This hormone loosens the ligaments and joints near your pelvis. The loosening can cause you to go out of alignment easier. When this happens, you can feel discomfort with even simple activities like walking.

Research shows that relaxin stays in your system even after delivery. Some studies say that it can remain elevated for three to six months — or even longer if you’re breast-feeding.[2]

Eventually, though, the hormone returns to its pre-pregnancy level, and the body starts tightening back up. Chiropractic care can help jump-start your healing and make sure proper blood flow goes to those tightening ligaments. 

During your pregnancy, you also likely lost core muscle strength as your baby grew and your uterus expanded. This weakening impacts your spinal support, which can also result in recurrent pain.[3] A postpartum chiropractor can help restore spinal alignment and pelvic balance. They do this through adjustments and showing you exercises or stretches. This provides support to your back and spine as you start rebuilding strength.

Adjustments Can Relieve Your New Aches and Pains

With a new baby comes new routines. These new routines can be rewarding and establish those loving bonds with your baby. They can also bring with them some discomfort. 

What are some of the changes you’ve noticed in your body since coming home from the hospital? What about your activity level? Have you noticed new aches that you didn’t have when pregnant? Here are a few scenarios you may be experiencing:

• Changes in weight. Pounds gained during pregnancy typically won’t disappear the moment you have your baby. This is common and perfectly normal. Sometimes this change in weight can cause the body’s center of gravity to shift. Your body compensates for that through your posture, which can cause added strain on your back.

• Carrying a baby and all their accessories (e.g., diaper bags, food/formula, change of clothes, etc.). Think about all the extra bending and lifting you’re doing now. You lean over to pick up your baby from their crib. You’re changing 80 diapers an hour. You tote the carrier and buckle the stroller. You’re lifting, twisting, and maneuvering much more now that you have a baby.

• On your feet more. Don’t forget those sleepless nights where you’re going to and from the crib. Or those moments when you’re walking a 15K around your house to comfort your crying baby. You’re sterilizing bottles. You’re washing what feels like every piece of laundry in the world. No doubt, you’re on your feet more now than you may have ever been before.

Chiropractic care can help you adjust to these new routines and the aches that can come with them. Chiropractors mainly do this by providing adjustments to realign your body and bring relief to your nervous system. 

They can also recommend stretches for you to do at home for more in-the-moment comfort. Chiropractors care about your body and your wellness. They want what happens during your appointment to also benefit you at home.

Chiropractors Can Help With Your Posture

One of the common symptoms that postpartum chiropractors treat is back pain. When pregnant, 70 percent of women complain of pain in their lower backs.[4] After delivery, the discomfort typically then shifts towards the middle back. 

There are several contributing factors to mid-back pain: 

• Rocking your baby

• Bending or stooping over to lift your baby

• Bottle-feeding or breast-feeding

Much of the back pain related to feeding has to do with improper posture. A common position moms tend to take is one where the shoulders are rounded forward, and the head is facing down towards the baby.[5] Moms who bottle feed share a similar posture.

The concern with this posture is that it adds strain on the back and neck. Your physical posture may also impact your nervous system. This rounded or slumped position can trigger your body’s sympathetic nervous system (AKA, the fight-or-flight response). This can result in unnecessary stress on your body without you even realizing why.[6,7]

Chiropractic adjustments can reduce the sympathetic nervous system response and instead promote parasympathetic activity. This calms the body and encourages it to rest.[8]

Along with adjustments, chiropractors also recommend ways to help with your feeding posture. Here are a few to get you going:

• When preparing to feed, sit or stand with your chest open. Ensure your shoulders are down and back.

• Bring the baby to you versus leaning over. Use pillows as needed to prop your baby.

• Use a footstool if your feet don’t touch the floor during feeding.

• Babies can get heavy. Make sure to support your arms using a pillow or blanket.

• Consider some easy yoga poses. Click here for ones specifically designed to help new moms.

Adjustments Help You Adjust

Having a new baby is truly life-changing. Your home and routines will never be the same. As you move forward in this new life, remember to take the time to care for you and your body. 

Postpartum recovery isn’t overnight. Make sure you find a chiropractor you trust and who focuses on pre and postnatal populations. 

We at Renew & Restore Wellness are here for you throughout your journey. Give our office a quick call, or book an appointment online. We’d love to see you (and your new little one!).

_______________

Sources

1. (n.d.). Pregnancy-related low back pain - NCBI. Retrieved January 26, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306025/

2. (2016, October 2). Postpartum Yoga: For New Moms - Healthline. Retrieved January 26, 2020, from https://www.healthline.com/health/parenting/postpartum-yoga-for-new-moms

3. (n.d.). Bookends: Prenatal and Postpartum Chiropractic Care | Baby .... Retrieved January 26, 2020, from https://www.babyandcompany.com/prenatal-postpartum-chiropractic-care/

4. (2018, November 19). Musculoskeletal pain and symptoms in pregnancy: a ... - NCBI. Retrieved January 26, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262502/

5. (2019, March 1). Nursing Posture and its Role in Sympathetic Dominance .... Retrieved January 26, 2020, from http://pathwaystofamilywellness.org/Breastfeeding/nursing-posture-and-its-role-in-sympathetic-domininance.html

6. Ibid.

7. (2018, September 24). The Stress Series: Part 3 – Stress and Posture - Australian .... Retrieved January 26, 2020, from https://spinalresearch.com.au/the-stress-series-part-3-stress-and-posture/

8. (2019, March 1). Nursing Posture and its Role in Sympathetic Dominance .... Retrieved January 26, 2020, from http://pathwaystofamilywellness.org/Breastfeeding/nursing-posture-and-its-role-in-sympathetic-domininance.html

5 Breathing Exercises to Help You Relax in Under 5 Minutes

Stressed out, burned out, and not getting enough sleep? I can relate. Stressful times hit us all in different ways. Maybe you get more irritable, or you feel your pulse race. Perhaps you feel your throat tighten as your breath becomes shallow and short.

Fortunately, there are many ways to regain your sense of calm. And even better — they’re free! All you need are a handful of minutes, your lungs, and some air.

What is deep breathing?

Deep breathing goes by many names: belly breathing, diaphragmatic breathing, and abdominal breathing. Experts define deep breathing as a mind/body training to help manage stress or psychosomatic conditions.[1] (Psychosomatic means a physical illness or condition aggravated by something in your mind, like stress or an inner conflict.)

Psychological studies show that having a breathing practice can be an effective non-medicinal way to improve your emotions and reduce stress, anxiety, and depression.[2] If you’re the type whose blood pressure shoots up when stressed, deep breathing can help. It gets much-needed oxygen into your system. As a result, deep breathing can slow down the heartbeat and stabilize or lower blood pressure.[3]

Deep breathing is considered the basis for almost all meditation or relaxation techniques. There are many ways to go about it. We’ve chosen five breathing exercises for anxiety and stress to help you start relaxing today:

1. Breath Focus

This is a helpful technique for getting to know your breath. It’s also a great introduction to mindfulness — a definite benefit for the wandering mind. You can also use this as a “mini-relaxation” when at the doctor’s office, during rush hour, or when faced with situations that frustrate you.[4]

How to: Begin by finding a comfortable place to lie down or sit. Take a regular breath, followed by a deep, slow inhale through your nose. Alternate between normal and deep breaths. Pay attention to how your abdomen expands more when you breathe deeply. Compare how your normal, perhaps more shallow, breaths feel. Place your hand under your belly button, on your lower abdomen, to feel the difference.

Once you’ve done this for a few breaths, shift into only breathing deeply and slowly. Combine it with imagery or a word/phrase to help support your relaxation. 

An example of using imagery would be to envision the air you breathe as washing over you peacefully. If you prefer to use a word or phrase instead, consider ones like “Breathing in calm. Breathing out tension.” or even simply “Breathing in. Breathing out.”

2. Numbered Breathing

There are a number of ways (no pun intended) to do the numbered breathing technique. Dr. Andrew Weil developed one called “4-7-8 breathing,” which is a breath pattern based on ancient yogic techniques. This technique is claimed to put you in a relaxed state almost instantly.[5] You’ll love how simple it is!

How to: Exhale completely and through your mouth. It should make a whooshing sound. After this, close your mouth and inhale slowly and quietly through your nose to a count of four. Hold your breath for a seven-count. Then, exhale through your mouth — completely and making that whoosh sound again. Do this for a count of eight.

Repeat this cycle three more times. Dr. Weil notes that the actual time you spend on the breath isn’t as important as maintaining the ratio of 4:7:8. This will ensure that your exhale remains twice as long as your inhale.

3. Pursed Lip Breathing

This exercise is intended to slow down your breath and make it more intentional. It’s one that’s beneficial to use during and after exercising — or with any activity where you feel short of breath. This makes it a helpful breathing exercise for COPD and asthma.[6] It does this by making your breath more effective and helping to remove air that’s trapped in your lungs.[7]

How to: This exercise is similar to the 4-7-8 technique in that it recommends breathing using a ratio. The difference is in the exhale.

Breathe in through your nose for a two-count. You may find it helpful to count to yourself. Then, pucker or purse your lips (pretend you’re blowing out a candle), and gently exhale out all the air in your lungs. Try doing this for a four-count. Repeat.

4. Alternate Nostril Breathing

An essential part of yoga is breath control. A common technique within a yoga or meditation practice is alternate nostril breathing. It’s designed to slow down your breath, reduce anxiety, and relax both your body and mind. This can help improve your focus and awareness.

How to: The recommended sitting position for this is cross-legged. But it can also be done while in a car, airplane, etc. You may not want to do this one with a stuffy nose, though.

Lift your right hand up to your nose (you won’t need your left hand for this). Exhale completely.  Cover the right nostril using your right thumb. Inhale through the left side. Once you’ve inhaled, close your left nostril with your fingers, and open the right nostril. Exhale through this right side.

Now, inhale through the right nostril and then close it. Open the left nostril and exhale out the left side.

This is considered one cycle. Repeat for up to five minutes. It’s also recommended to complete your practice by finishing up with an exhale on the left side.[8]

5. Lion’s Breath

Yoga Journal considers this a fun, silly technique to blow off steam and wake up the face.[9] It’s also a great way to introduce breathing exercises to your family. And for some, as an added bonus, it could weird out passersby if you do it in public.

This pose helps to strengthen your lungs, voice, and throat. It also helps to cut down on stress and anger. There are a couple of variations for this pose — we’ll describe the easier one for you.

How to: Sit cross-legged on the floor. Have your hands at your knees and face your palms forward, with your hands opened wide. Inhale to lengthen the spine.

As you exhale, look upwards, stick out your tongue as far as you can, and make a roaring “Haaaa!” sound. This sound should pass over the back of your throat and be more of a whispery sound instead versus using your vocal cords.

Inhale back to your beginning position and repeat.

Visuals may be helpful for this one:

Click here for the above pose.

Click here if you’re feeling more adventurous.

Practice, Practice, Practice

As with anything new you that try, practice makes you better. With deep breathing, here are a few pointers to help get you going:

• Create a routine. Try practicing in the same place every day, such as when you park at work or before you go to sleep.

• Start small. Set a timer for two minutes. Do that for a bit, and then work your way up.

• Practice a couple of times a day. This will help deep breathing to become more routine and feel more natural.

• Use an app. Many apps exist now that provide guided breathing exercises. Healthline ranked The Mindfulness App, Headspace, and Calm as their top picks for 2019.[10]

Now that you have some ways to practice deep breathing, it’s worth noting what deep breathing is not. Deep breathing is designed to be done slowly. You shouldn’t feel light-heated, nausea, or dizziness. If you do, it could be a sign that you’re over-breathing. Shifting to breathing through your nose can help prevent that.

We recommend that you check with your Health Care Provider on the best exercises for you — especially if you have certain respiratory or lung conditions that impact your breathing.

Take a Breather

Terri Guillemets puts it well: “The wisest one-word sentence? Breathe.” Your breath can be one of the best defenses against daily frustrations and stressors. Establishing a practice of deep breathing helps. Play around with a couple of the above techniques — see which ones you like best and watch the stress start to melt!

Sources:

1. (2017, June 6). The Effect of Diaphragmatic Breathing on Attention ... - NCBI. Retrieved January 22, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

2. Ibid.

3. (2018, April 13). Relaxation techniques: Breath control helps quell errant stress .... Retrieved January 22, 2020, from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

4. (2008, July 1). Relaxation techniques: Breath focus - Harvard Health. Retrieved January 22, 2020, from https://www.health.harvard.edu/newsletter_article/relaxation_techniques_breath_focus

5. (n.d.). Video: Dr. Weil's Breathing Exercises: 4-7-8 Breath. Retrieved January 22, 2020, from https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

6. (n.d.). Breathing Exercises for COPD | COPD Foundation. Retrieved January 22, 2020, from https://www.copdfoundation.org/Learn-More/I-am-a-Person-with-COPD/Breathing-Exercises-for-COPD.aspx

7. (2017, November 14). COPD Patient Resources and Videos | American Lung .... Retrieved January 22, 2020, from https://www.lung.org/lung-health-and-diseases/lung-disease-lookup/copd/patient-resources-and-videos/

8. (2018, July 9). Alternate Nostril Breathing: Benefits, How To, and ... - Healthline. Retrieved January 22, 2020, from https://www.healthline.com/health/alternate-nostril-breathing

9. (2017, October 9). Lion Pose (Simhasana) - Yoga Journal. Retrieved January 22, 2020, from https://www.yogajournal.com/poses/lion-pose

10. (2019, April 23). Best Meditation Apps of 2019 - Healthline. Retrieved January 22, 2020, from https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps

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.