Four Tips to Boost Your Immune System and Overall Health

I don’t know about you, but my inbox has never been so full of emails on one topic! The bombardment of information regarding COVID-19 may be leading to feelings of overwhelm and fear. You may be wondering whether you should be concerned. You may also be wondering what you can do to keep you and your family healthy during this seemingly turbulent time. The specifics of the epidemiological nature of this disease are unknown. What we do know, based on the data available so far, is that this virus does not seem to be seriously impacting children or pregnant women. We also know that  if you have healthy, strong immune system you are much less likely to be significantly impacted by the virus. 

So besides hand washing and using hand sanitizer with at least 60%, alcohol what else can you do to stay healthy? Here are four tips to support your immune system and overall health. 

1) Get enough sleep and do it consistently 

Studies have shown that sleep and circadian rhythm play an integral role in the regulation of our immune system and well as enhancing our natural defense system. Research actually showed that the greatest immune response takes place while we are sleeping. [1] So rest up!

Developing a consistent bedtime routine as well as going to bed and waking up around the same time each day are extremely helpful in getting the most out of your sleep. Limiting your screen time for 1-2 hours before bed and/or utilizing blue light glasses has been shown to support your body in naturally producing melatonin at the appropriate time so that when you lay down to go to bed, you’re able to fall asleep more easily. My favorite way to keep track of my sleep and recovery is with my Whoop.

2)  Manage your stress levels and have a healthy mindset 

An overload of alarming news reports and talk among coworkers, friends and family members about the Coronavirus may be adding to all of the other stressors you’ve already been encountering on a daily basis. 

    - Simple breathing exercises can be done to help bring down stress levels immediately.  Check out these breathing exercises you can do anywhere, anytime. 

    - Meditation is also a great way to reduce stress levels. There are a number of meditation apps as well as youtube videos if you’re not sure how to get started.

  - Hug the people you love. That’s right, you read that correctly. In a time where we’re being filled with the fear of human contact, I’m going to go against the grain and encourage it (using good judgment of course). A study conducted by Carnegie Mellon University found that more frequent hugs protected people from the increased susceptibility to infection associated with being stressed and resulted in less severe illness symptoms. [2] 

3)  Take your supplements 

I have a few favorites that are great to add into your daily routine when you’re either feeling a bit under the weather or around other people who are. 

     - Vitamin D: Luckily we’re starting to have nicer weather in Texas, but that sun exposure may not be enough Vitamin D to give your immune system the boost it needs. Vitamin D is a fat soluble vitamin, so to best absorb it, you want to take with a meal that contains a good amount of healthy fats like avocado or nuts. Not sure what Vitamin D supplement would be best for you? Feel free to give us a call and we can help you!

     - Elderberry: Teas and syrups made from this plant have been used to boost immunity and fight upper respiratory infections for hundreds of years. Loaded with antioxidants, elderberry syrup been shown to decrease the duration and severity of cold and flu symptoms. [3] You can purchase elderberry syrup at your local health food store or you can make your own using a recipe such as this one. An important note, pregnant or nursing mamas should avoid taking elderberry. 

      - OnGuard or DDR Prime: DoTERRA is doing an incredible job of keeping up-to-date with current statistics and research as we learn more about Coronavirus. While OnGuard is currently sold out, if you already have it, it’s a great tool to use! These two supplements are jam-packed with essential oils that have been shown to increase immunity as well as help fight-off bacteria and viruses. Not sure how to get your hands on these products? Click here. 

4) Continue to get adjusted

While most people think of back pain when they hear the word “adjusted”, it helps with SO much more! When we make adjustments of the spine, we are actually affecting the function of the nervous system, which has a direct effect on the immune system. Studies have shown that messenger molecules called IL-2, which were are typically thought of as immune cells, are also found in the nervous system. [4] Adjustments also help to calm down the sympathetic (fight or flight) nervous system when our bodies are in a state of high stress and producing excess cortisol. Cortisol is known to inhibit the immune system, so adjustments are a great way to help keep this in check! 

We, at Renew & Restore Wellness, are taking every precaution to keep our spaces safe and clean for our patients so that you can continue to get your adjustments and stay healthy. We are wiping the table down with OnGuard cleaner between patients, washing hands and/or using OnGuard hand sanitizer between patients, wiping down children’s toys and other surfaces with every use and diffusing immune-boosting oils. Our office buildings are also taking every precaution to keep the building and restroom up to par with recommendations from the CDC. 

While I am not an infectious disease doctor, there are reliable resources who are! Check out Dr. Aviva Romm’s page for continual updates and holistic advice.

Resources

1) (2011, November 10) Sleep and immune function. Retrieved March 13, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

2) (2014, December 17) Hugs Help Protect Against Stress and Infection, Say Carnegie Mellon Researchers. Retrieved March 12, 2020. https://www.cmu.edu/news/stories/archives/2014/december/december17_hugsprotect.html

3) (2018, November 6) Elderberry: A Natural Way to Boost Immunity During Cold and Flu Season? Retrieved March 12, 2020. https://health.clevelandclinic.org/elderberry-a-natural-way-to-boost-immunity-during-cold-and-flu-season/

4) (2015, November 30) Surprise: Chiropractors Can Treat These 5 Conditions. Retrieved March 14, 2020. https://health.usnews.com/health-news/patient-advice/articles/2015/11/30/surprise-chiropractors-can-treat-these-5-conditions

Do You Take My Insurance?

This is one of the first questions that gets asked when new patients are looking to schedule their first appointment at a healthcare providers office. Insurance has been a hot topic for years and it can be confusing and overwhelming. With a language of its own, words like “deductible”, “co-pay”, “out-of-pocket”, and “HSA” can result in the immediate glazing over of eyes. 

People pay a lot of money towards their insurance premiums, so naturally they want to utilize what they’re paying for… but is using your insurance always the most cost-effective option?

With insurance premiums continuing to increase, more and more people are switching to policies with the most affordable premium, a high deductible health plan. For 2020, the IRS defines a high deductible health plan as any plan with a deductible of at least $1,400 for an individual or $2,800 for a family. An HDHP’s total yearly out-of-pocket expenses (including deductibles, copayments, and coinsurance) can’t be more than $6,900 for an individual or $13,800 for a family [1]. A study conducted by the CDC, showed that from 2007 to 2017, enrollment in high deductible health plans with a health savings account (HSA) increased from 4.2% to 18.9% and without an HSA from 10.6% to 24.5% in adults aged 18-64 [2]. This means that while people are saving on their health insurance premiums, they’re paying much more out of pocket before insurance actually kicks in to cover anything. 

So where does your chiropractic care fit into this equation?

Some insurance companies and policies do allow for chiropractic care to be billed. Typically these policies will permit between 12-20 visits to be billed per year, based on “medical necessity”. Keep in mind, this is all based on what the insurance company deems medically necessary, not what you or your provider believe. If you have a high deductible health plan in which your policy allows chiropractic care, these visits can be billed by an in-network chiropractor. But here’s the kicker… just because those chiropractic visits are being billed to your insurance company doesn’t mean that they are the ones paying for those visits! If you have not met your high deductible (shelled out anywhere between $1400 - $6000) you will be the one paying for your chiropractic care and it is simply being applied towards your deductible. If and when that deductible is met, then your insurance company kicks in and starts paying whatever percentage of cost that has been agreed upon in your policy, which typically ranges anywhere from 50-90%. 

Speaking of paying, the insurance company also determines the exact amount that will be paid for a service. Each insurance company has a set “allowed amount” for any billing code submitted by a provider. What this means is if a chiropractic visit is being billed towards your deductible, you will be paying anywhere between $65 - $125 depending on what services were billed by the chiropractor. 

I share all of this in hopes of better explaining why, at Renew & Restore Wellness, we are not in-network with any insurance companies. Here are the three primary reasons why we don’t take your insurance:

1. We are able to pass savings along to our patients.    

    Healthcare is expensive and can have a huge impact on decisions that families have to make. A report produced by Kaiser Family Foundation found that 25 percent of workers say they or an immediate family member struggled to pay their medical bills before meeting their deductible over the last year. The report also found that 26 percent say they cut back spending on food, clothing and basic household items to pay for healthcare costs. [3] 

Billing insurance comes with additional costs for the provider as well. It typically requires additional time and/or staff to submit and process insurance claims as well as follow-up on any unpaid or unprocessed bills. 

By cutting out the middle man (insurance) and eliminating these costs, we are able to offer our services at a much more reasonable price than if we were submitting bills to insurance. To learn more about our services and pricing click here.

And even better news… that health savings account you signed up for with your high deductible health plan? You can use it to pay for your chiropractic care with us!

2. You and Dr. Nikki are the ones deciding what treatment is right for YOU.

Each patient is different and your individual situation deserves an individualized approach. Since we’re not participating with the insurance company we are not restricted by what they deem medically necessary or reasonable. This allows us to provide the absolute best care to help you meet your health goals! 

Not sure if chiropractic care is something that lines up with your health goals or concerns? Click here to read about five unexpected reasons to see a chiropractor. 

3. You can still submit your visits with us to your insurance company on your own.

Should you wish to submit your visits to your insurance company in order for it to apply towards your insurance benefits and potentially get reimbursed, we are more than happy to provide you with an itemized receipt (called a superbill) to do so! Simply send us an email or mention it at your next visit and we will send you everything you need. 

If you’re still hesitant to see us at Renew & Restore Wellness because you think it may be better to use a provider who takes your insurance, give us a call! We would be happy to help  find out your insurance benefits in order to help you make the best decision for you and your family. 

Resources

1. High Deductible Health Plans (HDHPs) & Health Savings Accounts (HSAs). Retrieved February 17, 2020, from https://www.healthcare.gov/glossary/high-deductible-health-plan/

2. (2018, August 1). High-deductible Health Plan Enrollment Among Adults Aged 18–64 With Employment-based Insurance Coverage. Retrieved February 17, 2020, from https://www.cdc.gov/nchs/products/databriefs/db317.htm

3. (2019, June 4). Report shines a harsh light on the cost of high-deductible plans to consumers. Retrieved February 18, 20202, from https://www.healthcarefinancenews.com/news/report-shines-harsh-light-cost-high-deductible-plans-consumers

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