Help with STRESS!

 

STRESS Stress is inevitable but there are things you can do to help manage some stress.  When we are stressed we increase our sympathetic nervous system which is commonly known as the "fight or flight response".  If we are constantly in that state of fight or flight then our adrenal glands get exhausted and we start having symptoms such as: migraines, weight gain/loss, ulcers, muscle knots, fatigue, bad moods, etc.  Below I will give you two examples of things you can try to decrease your stress quickly in a stressful situation.

Deep Breathing If you close your eyes and take 5 deep breaths it helps to stimulate your parasympathetic nervous system (PNS) which is the OPPOSITE of our sympathetic nervous system.  When you are PNS dominate you are calmer and your body is able to digest your food, sleep, and it reduces stress on your adrenal glands.   Meditation There are many ways to practice meditation.  You can pray, do yoga, sit and make your mind go blank, use audio cues on YouTube, etc.  Whatever way works best for you or try more than one way.  Our world is a constant noise for your brain.  Let it rest sometimes and be still.

Dehydration

 

DIURETICS There are so many activities we do every single day that leaches water OUT of our system.  When we sweat during a workout.  When we breath.  When we eat certain foods.  Little do we realize that when we are drinking liquids we can also be LOSING water because of their diuretic properties.  Alcohol and caffeinated beverages are the worst.  Our body NEEDS water.  So, if you partake in some of these liquids, then you need to make sure you are drinking extra water to replenish what it has lost.  AND NO... the water in caffeinated coffee does not count.

Drink Water Drinking water is one of the most important activities we do during each day.  It is said that you should consume HALF your body weight in ounces per day, and 8 more ounces for every hour you exercise.  If you find it hard to drink water by itself, spice it up a bit by adding a little bit of juice.  My favorite are cranberry and grape.  They taste yummy super watered down.  I avoid the fake sugar drops that you can add to water.  Stur makes a great natural water enhancer.   10 Signs of Dehydration 1. Excessive fatigue 2. Dark colored urine 3. Light headedness 4. Increased heart rate 5. Muscle cramps 6. Constipation 7. Dry mouth and lips 8. Headaches 9. Dry Skin 10. Bad breath

Breastfeeding is for Twins too!

 

BREASTFEEDING Breastfeeding is one of the most rewarding, and most difficult at times, activities that many new moms choose to do.  If you feel you are struggling you are not alone.  I have helped MANY new moms have success with latching.  If your infant is choosing one breast over the other, making clicking sounds when nursing, has excessive gas, or you have pain while nursing I can usually help.  If I can't I have many resources to get you the help you need.

Drink Water Drinking water can help to increase your milk supply.  With every feeding you should drink a whole 8 ounce glass of water.  That can be a GREAT way for a partner to help you be more successful during your breastfeeding experience.  Twins Nursing Yes, it is possible to nurse twins successfully.  Sometimes it looks a little different.  If you, or someone you know if having twins and has questions, or wants to have someone encourage them, let me know.  It's a tough road out there and we need more encouragement when things are hard.

Are Tension Headaches normal?

 

TENSION HEADACHES Tension headaches are headaches that usually show up at the end of the day, and you feel the pain in her neck and bilateral to your temples and forehead.  They are the most common headache I treat in my office with great results.  They can be uncomfortable but not usually severe.  Many times they are caused by subluxations in your neck (which I treat) and tight muscles.   If this sounds like you, please, please, please schedule an appointment.  You don't need to feel this way.  Although it is common, it is NOT normal.

Massage Hook You can use your very own massage hook to massage the tension out of your upper back, shoulders and neck to help release the tension that causes some headaches.   Moist Heat Pack Moist heat can be VERY soothing for tension headaches.  We ALWAYS want to use moist heat because it helps to keep moisture in your muscles.  Dry muscles cause more pain.

Breech presentation

 

BREECH BABY Breech means that the fetus is coming butt first in the womb.  Most physicians get really nervous delivering a baby in this position so will do a surgical birth.  Most moms I know are trying to avoid a surgical birth and so hearing that your baby is breech can be scary for them.   See below two ways Dr. Felicia and others can help assist mothers with breech babies.

Webster Technique In chiropractic we use a technique called the "Webster Technique" to help assist breech babies to make their way head down.  For those of us who have been trained, like Dr. Felicia, it works well for a lot of those women.   Spinning Babies Spinning babies website originated here in the Twin Cities by Gail Tully.  She has some amazing tried and true techniques to helping babies rotate to an optimal position.  You can find her website HERE.

Does my kid NEED dairy?

 

Does my kid NEED dairy? My simple answer to this is NO.   But the complicated answer is:  NO, but then you need to make sure your child's diet is sufficient in calcium.   There are many kids, myself included, that have issues digesting dairy products.  There are many alternatives nowadays that are amazing.  Goats milk is actually an excellent source for humans.  Their milk is the closest to human milk.  If you are looking for sources of calcium then green leafy vegetables are an excellent source.

Food sources of calcium outside of dairy 1. Green leafy vegetables 2. Nuts and seeds 3. Tofu 4. Salmon and Sardines 6. Fortified orange juice Reacted Calcium If you feel like your child's diet is inadequate for calcium you can give them a supplement.  Reacted calcium is one that you could open the capsule and sneak it into a smoothie.  You could also add spinach which is really high in calcium as well.

Osteoporosis

 

Bone Health Who should worry about their bone health?  The simple answer is EVERYONE!  Adequate calcium and vitamin D intake, regular exercise, and avoiding smoking and excessive alcohol consumption are all important factors in maintaining good bone health throughout life. We only get one set of bones in our lifetime, and we should work hard at keeping them healthy.

Food sources of calcium 1. Dairy products (now don't worry, if you can't eat dairy there are MANY other sources 2. Green leafy vegetables 3. Nuts and seeds 4. Tofu 5. Salmon and Sardines 6. Fortified orange juice Reacted Calcium If you feel like your diet is inadequate for calcium, you are nearing menopausal age, or you have an increased risk factor for osteoporosis you should consider taking a supplement.