Massage During Pregnancy and Beyond

17 Dec 2014 Women & Pregnancy , ,

Adding to the Peace of the World
Did you know that anthropological studies show that the majority of the world’s most peaceful cultures, use touch prominently during pregnancy and early childhood?

Bodywork, including therapeutic massage, can have a tremendously soothing effect – physically, mentally and emotionally. In pregnancy, this is true for mothers and their babies.

Alleviating Concerns
Each trimester brings its own set of thrills and challenges.  While some women are concerned about the contraindications of massage during pregnancy, barring any health concerns expressed by their doctor, or midwife, massage can be very beneficial during each stage of the process.  Certified therapists are aware of the appropriate precautions to take, and can be valuable partners to aid in providing comfort and support.

Indications That You May Need a Massage

1. Are you dealing with increased stress?
2. Do you having trouble sleeping?
3. Are you having some fluid retention?
4. Are you experiencing pain in your lower back and hips?
5. Do you have increased pain in your shoulders and neck?

Some Benefits of Pre-Natal & Post-Partum Massage

• Counters the negative effects of stress
• Provides increased oxytocin production and feelings of well-being
• Increases immunological functioning
• Can reduce maternal blood pressure, heart and respiratory rates
• Can reduce labor time and discomfort
• Increases uterine blood supply to enhance fetal health
• Feels good!
If you are experiencing any of the above-noted indications, and are looking for some of the benefits, give us a call!  We hope to see you soon!

Baby Mal-position (Breech) and Correction with Chiropractic

14 Oct 2014 Women & Pregnancy , , , , , , , , ,

What is Baby Mal-Position?

It’s when the baby’s head position isn’t engaging with the pelvis, by either turning around in a way or tipping asymmetrically so that birth and labor are not optimally positioned. OB/GYN’s and Midwives will typically notice and classify a baby as Mal-Positioned somewhere between weeks 32-37. This may seem late but prior to these weeks, the baby will be moving into different positions often and it doesn’t matter up until the end of pregnancy because the baby is small enough in comparison to the uterus and so has plenty of room to move.

What are the different Mal-Positions?

Breech – buttock down
Complete Breech –baby is sitting cross legged on the cervix
Footling Breech – is butt down with one foot on the cervix
Knee Breech – is one or both knees on the cervix (most rare)
Frank Breech – is baby folded up with the buttock on the cervix and feet up by the head
Transverse position
Posterior position – babies nose pointing toward mom’s belly button.
Oblique position
Extended baby head
Asynclitic position with baby head tilted to one side or the other causing the cervix not to open evenly.

What are some of the Causes of Baby Mal-Position?

Stress, Anxiety or Fear
Pelvic Mis-alignment – especially the tail bone
Bad Posture
Trauma even minor bumps and bangs
Tense Uterus due to muscle or any of the above issues

A patient may present with only one of the problems or she may have a combination of several causes leading to a baby in a less than optimal position.

How do you treat Mal-Position?

Chiropractic (Webster Technique)
Acupuncture or Acupressure
Positive Attitude
Pelvic tilts
Turning position exercises on my favorite Website: spinningbabies.com
Water Walking for 30 minutes daily
External Version (last resort – very uncomfortable and not a very good success rate)

What is Webster Technique?

A technique that is performed by chiropractors to align the sacrum, the pelvis and a series of very specific muscles. The doctor’s in our office use their hands, a tool and muscle release to restore normal pelvic alignment so it allows the baby to turn when normal neuro-biomechanics are restored to mom’s body. Literature has shown that normal neuro-biomechanics allow for achieving optimal fetal-uterine position will reduce the likelihood of dystocia (difficult labor). The procedure usually takes 4 office visits to our Chiropractor. If baby isn’t turning by visit number 3, we add simultaneous acupuncture treatments. While most visits take usually 4 treatments, we have seen stubborn little ones take up to 8 visits; so please realize your baby and your body may not follow the typical guidelines. The success rate for Webster is fairly high and our doctor’s have a low fail rate. When Webster does fail it is usually due to cord position, and if baby were to turn – it would put their life in danger. So sometimes a procedure needs to fail so that we have a healthy happy baby and this is our primary goal.

How do I prevent a mal-positioned baby?

Literature does state that proper pelvic alignment throughout pregnancy does significantly correlate with a decrease in dystocia (difficult labor), mal-position and stress on the baby’s body. Women while pregnant have a greater chance of sacral mis-alignment and neuro-biomechanical issues due to the change in hormones, rapid weight gain and postural changes. Seeing a chiropractor periodically throughout a pregnancy is recommended for both mom’s and babies health. Massage can also be a tool used to maintain correct muscle movement and prevent undue stress on baby or mom. In our office, we recommend the following adjustment schedule broken down by week. This can by modified anytime if back or pelvic pain develops because they are signals that a neuro-biomechanical issue is occurring. We want to correct this before we have a stressed or mal-positioned baby. During pregnancy, exercise regularly, walking, swimming or yoga can all help maintain a healthy pelvis and help with labor as well as keeping baby in a good position while In utero.

Adjustments:

Week 10-14 (or sooner if pain develops)
Week 18-21
Week 23-26
Week 29-32
Week 38
Week 39
Week 40 a day after due date.
(And always schedule an appointment for Acupuncture a couple days after your due date so they can naturally start encouraging labor.)
Is chiropractic care safe for pregnant women?

Chiropractic care is safe for most pregnant women. Here is a list of the exceptions. If you are already under chiropractic care, please inform your Chiropractor immediately if:

Contraindications to adjusting may include vaginal bleeding, ruptured amniotic membranes, cramping, sudden onset of pelvic pain, premature labor, placenta previa (not always a contraindication), placenta abruption, ectopic pregnancy, and moderate to severe toxemia.

Below are some References:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2647084/

http://americanpregnancy.org/pregnancy-health/chiropractic-care-during-pregnancy/

http://www.webmd.com/balance/alternative-therapies-in-pregnancy

Pregnancy Health and Preparation Check List

5 Dec 2013 Women & Pregnancy , , ,

First Trimester:

Week 1-7:  Baby’s heart and face as well as the placenta are taking shape and forming.

Symptoms: Fatigue, breast tenderness and perhaps morning sickness.

To do:

    1. Eat well
    2. Take Prenatal Vitamins
    3. Schedule first pregnancy check-up with an OB/GYN or Midwife
    4. Schedule first Chiropractic visit to prevent major back pain during pregnancy
    5. Be excited at the new change

Week 8-13:  Baby doubles in size and begins building bones and cartilage.

Symptoms: Morning sickness, constipation and perhaps some insomnia.

To do:

    1. Eat fiber to combat constipation
    2. Take B6 vitamin liquid and/or Sepia to combat morning sickness (you will want a doctor’s recommendation on what kind)
    3. Blood work with your Doctor
    4. Second Chiropractic visit to prevent major back pain during your pregnancy.

Second Trimester:

Week 14-19:  Baby starts sucking and you may begin to feel some movement or kicks.

Symptoms:  Weight gain, dental issues, baby movement, low back pain and leg cramping.

To do:

    1. Start taking a Calcium and Magnesium blend nightly to give baby enough to build strong bones and prevent leg cramps for mom (you will want a doctor’s recommendation on dosage)
    2. Yoga or Stretching for low back and butt muscles
    3. Chiropractic visit for low back and butt as they may be getting painful from the hormones in your body
    4. Start using belly cream to prevent stretch marks
    5. To prevent gestational diabetes take a blood sugar support if you are having more sugar cravings

Week 20-27:  Baby starts to breath and facial features form.

Symptoms:  Linea Nigra may appear (dark line down center of the belly), belly button pops out, and swelling of feet and ankles may occur. You can’t deny you are pregnant!

To do:

    1. Anatomy Check Ultrasound – this is when you can find out the gender
    2. Chiropractic visit for low back adjustment but as the baby continues to grow, it gets painful from the hormones in your body
    3. Begin Acupuncture to help prepare body for labor
    4. Start a Labor Prep class:  (we like “Birthing from Within”)
    5. Register at a store or online for your baby shower- while you still feel mobile enough to wander the baby store
    6. Decide if you are using a doula
    7. Decide if you want to do placenta encapsulation and then hire a doula to do this

Third Trimester:

Week 28-35:  Baby’s brain is growing fast, starts sucking and breathing and testicles will drop if present.

Symptoms:  Aching back due to enlarging belly, frequent urination, and possible Braxton Hick’s contractions.

To do:

    1. Pack the hospital bag  (see list of recommended items)
    2. Finalize Birth Plan and discuss with midwife or OB/GYN
    3. Take hospital tour either in person or virtually
    4. Chiropractic visit to make sure baby is in the head down position
    5. Acupuncture to prepare for labor
    6. Start or finish the baby’s nursery

Week 36-41:  Some doctors say you are full term and baby can come anytime now.

Symptoms:  Aching back due to enlarging belly, frequent urination, possible Braxton Hick’s contractions and excitement to meet baby.

To do:

    1. Put car seat in the car
    2. Keep old towels or pads in the car in case your water breaks (doesn’t happen to all women)
    3. Acupuncture two times a week during weeks 39 and 40 to prepare for labor
    4. Chiropractic one time during weeks 38 and 39.  If you go to 40-41 you may want to come in again
    5. Start labor tincture and homeopathic regimen to support a smooth labor (you will want a doctor to help you with this)

Post Partum

Symptoms:  Back pain, perineal tearing, hemorrhoids, breast tenderness and nipple pain, fatigue and crying spells.

To do:

    1. Adrenal Support (talk to your doctor) for fatigue and crying spells
    2. Sitz bath herbs to heal perineal area
    3. Suppositories for hemorrhoids
    4. Pad-siciles ( soak several large pads in witch hazel or water and place in a bag in the freezer to help with tearing pain)
    5. Raspberry tea for uterine tonic
    6. Homeopathic remedies to help healing (talk to your doctor)
    7. Epsom Salt bath: 1 cup Epsom Salts in hot bath. Soak 15-20 minutes.  Helps speed healing and sooth tissues.
    8. Tea or Herbs if you need to increase milk production
Hospital Bag:
Baby:

*Make sure the car seat is in the car about three weeks before your due date and make sure it is secure.

1.  2 receiving blankets – for me muslin is best since we’re having a July baby

2.  Cap – but probably won’t use due to heat

3.  2 pairs scratch prevention mittens

4.  2 pairs of little newborn socks

5.  Hand sanitizer for use after touching hospital items

6.  Baby wipes – cloth or wet depending on your preference

7.  Nail clippers, comb, and coconut oil for baby’s bottom (to prevent meconium from sticking) and a nasal aspirator

8.  Newborn diapers

9.  3 undershirts

10.  2-3 “Going home” outfits as you may change your mind on which one you like best!

11.  Pediatrician information

Mom/Dad:

1.  Flip-flops

2.  At least 4 large size pads or Depends underwear

4.  Socks that are comfy

5.  Sports bra and nursing bra

6.  3 pairs underwear

7.  PJs that make nursing easy

8.  Going home outfit – maxi dress or large stretch pants to fit over pad, and loose at waist

9.  Snacks for you and dad – bars, honey sticks, fruit smashes, popsicles, juice

10.  Kleenex and sanitary wipes for hospital items

11.  Gum – helps some people focus during labor

12.  Phone numbers of your “must call” list:

a.  Parents

b.  Siblings

c.  Doula – who is doing placenta encapsulation

13.  Pen for paper work

14.  Hair tie / head band

15.  Travel size deodorant, body wash, shampoo, Chap Stick, toothbrush, hair comb, and make-up for pictures if you want

16.  Camera

17.  Cell phone and charger

18.  Laptop and charger for movies or while resting

19.  Nipple cream

20.  Change for the vending machine

What is Menopause?

1 Oct 2013 Women & Pregnancy , , , , , , , , ,

By definition menopause is the cessation of menstrual flow for more than 12 months, at which time a woman can now be defined as menopausal.  In our culture there is a lot of negativity surrounding being in menopause. However some cultures view it as the time when women become enlightened and can now share their wisdom with others.

Menopause is not simply the period of time from 50 to 55 years of age, but it is the third stage of womanhood. The first stage is the years before puberty and the second is our fertile years. The last stage is menopause when we no longer produce babies but nurture other women and possibly grandchildren.

What is the physiology of menopause?  What happens to a woman’s body?

In many cultures a woman who has passed from her fertile years into menopause is now at the age of wisdom and enlightenment and is to be honored and treated with great respect and awe.  In the United States we don’t exactly give women this respect, nor do women themselves give their bodies and minds this great respect.  Women tend to cringe at the word menopause and feel that this is the end of youth.

It is important to understand that this is a time of change. Some changes are easy while others can be more challenging. When a woman is in her 40s and 50s, she can be in a time of life some describe as peri-menopause.  At this point she may, or may not, experience symptoms.  By the age of 50 it is not uncommon for a woman to stop having her menstrual cycle.  At this time, and even before, there is a decline in the production of some of the following hormones (just to list a few):

  • Estrogen
  • Progesterone
  • Testosterone
  • HGH
  • DHEA
  • Pregnolone
  • Melatonin

Women may also see changes in their bodies such as skin texture, skin tone, weight, vaginal dryness and the slowing to finally stopping of the menstrual cycle itself.  Women may also see a sudden rise in cholesterol levels that promote their doctor to place them on a statin. This can be avoided and women should seek hormone balancing first to make sure that they are not unduly harming their bodies.

Why is there a change in cholesterol?

Cholesterol is the building block of hormones and can be adversely affected when your hormones are not balanced properly or you are going into menopause. Your body is still producing the same level of cholesterol, but less is turned into hormones resulting in higher levels of cholesterol.

At in-Health Clinic we treat the cause of the higher cholesterol and start with balancing hormones. If there is no change in cholesterol and we have done a blood test to determine you are a woman at greater risk for heart disease we will also do a combination of herbs, diet and lifestyle counseling that can regulate your body.

What are the effects of lower estrogen?

Estrogen has many effects including breast fullness, clarity of mind, vaginal lubrication, mood stabilization, heart protection, brain modulation as well as bone function and growth. It also has a great deal to do with female pride, vitality and sensuality.  While it isn’t involved in passion or orgasm, it does help build the feminine essence that defines a woman.

There are 3 types of estrogens:

  • E1 Estrone
  • E2 Estradiol
  • E3 Estriol

E2 is found in Prempro and many other hormone replacement pharmaceuticals. Unfortunately this is made out of a horse hormone and is not identical to what is actually in the human body.  This can cause a lot of side effects, which have deterred women from seeking hormonal care especially if these are not properly regulated with the correct amount of Progesterone.

Symptoms of estrogen deficiency include:

  • Mental fogginess and forgetfulness
  • Depression and anxiety
  • Mood changes
  • Hot flashes
  • Night sweats
  • Decreased libido and painful sex
  • Loss of skin radiance
  • Dry skin, eyes and vagina
  • Rapid heartbeat episodes without anxiety
  • Gastro-intestinal discomfort
  • Day-long fatigue

Excess estrogen can occur in someone who is on hormone replacement therapy.  Symptoms include:

  • Breast tenderness
  • Water retention and weight gain
  • Impatient and snappy behavior
  • Pelvic cramps
  • Nausea

What does Progesterone do?

Immediately after ovulation the ovaries release progesterone so that the uterus will prepare for implantation of the egg.  There are also high levels of the hormone in the body while pregnant for development of the fetus.  Besides this hormone’s importance during reproduction it is also the harmonizer of hormones that allows the balance of estrogen and progesterone to take place.

The body releases very little progesterone from day 1-14 of a woman’s cycle but after ovulation it spikes and sets the cycle duration for the menstrual cycle itself.  Some of its lesser know jobs are:

  • Protects the breast and uterus from cancers
  • Natural diuretic
  • Anti-anxiety
  • Enhances immune system
  • Improves breakdown of fat
  • Decreases sugar cravings
  • Helps new bone tissue form
  • Increases HDL levels
  • Reduces breast tenderness

 

What are signs of a progesterone deficiency?

Progesterone production can slow around the age of 35.  This is when conceiving can become slightly more challenging for women. Most women in peri-menopause will have low progesterone.

The symptoms can occur at anytime in life and include:

  • Amenorrhea or the stopping of the period.
  • Oligomenorrhea – infrequent or inconsistent periods.
  • Heavy frequent periods
  • Spotting before the period
  • PMS symptoms both physical and emotional
    • Headaches
    • Mood swings
    • Cystic breasts
    • Painful breasts
    • Anxiety
    • Endometriosis, adenomyosis and fibroids

What does the typical woman in menopause experience?

The most common symptoms of menopause are foggy brain, hot flashes, inability to sleep and emotional instability.  These can all be symptoms that make women suddenly feel isolated from their families and other people around them.  Sleep disruption can also lead to stress about not sleeping and cause anxiety.

What are the tests for menopause?

A blood test can measure the basics such as FSH, SHBG, Estradiol, Estriol, Testosterone, DHEA and Progesterone.  Many physicians are reluctant to do such testing because there are few pharmaceutical treatment options.  However, there are options!

What are the treatment options for menopause?

It’s possible to use plant estrogen and progesterone and other herbals that actually help to stimulate the woman’s body to make more hormones and to balance them as well. Examples include vitex, evening primrose oil.  It is important to consult a doctor even when taking herbs as it can seriously affect hormone levels in your body and cause greater problems.

Then next option would be bio-identical hormones typically created with your doctor and a compounding pharmacy that can be quite helpful in returning a patient to optimal health.

The last option is conventional hormone replacement, which doesn’t mimic your body and doesn’t balance as well but may be the option you need.  If this is the only option that works for you, please talk to one of our doctors about supplements so we can reduce the risk of cancer, heart disease and other side effects.

By: Jennifer Walker, D.C.

 

Homeopathic Labor Kit

18 Jun 2013 Women & Pregnancy , , , , ,

Homeopathic Labor Kit

37 Weeks to Labor:  

  1. Cimifuga Racemosa
  2. Gelsemium Sempervirens
  3. Coulophyllum Thalictroides
  4. Arnica Montana
  5. Pulsatilla

Take each 1x per week on separate days and use 30ch dosage, do 4 pellets each.

This combo has been associated with reducing difficult labors when the research was done versus a placebo group. The placebo group had an average of 8.7 hours of labor – with 40% difficult labor. The homeopathic group experienced an average of 5.1 hours of labor – 11% with difficult labor.

During Labor:

  1. Catnip Tincture 1 dropper-full every 30 minutes.
  2. Arnica:  200 c every hour (3 pellets) – used for bruising, swelling and takes the edge off.
  3. Blue Cohosh: Coulophyllum -200c every 15 min. (3 pellets) – used for weak contractions.
  4. Black Cohosh: Cimifuga 200 c every 15 min. (3 pellets) – used for electric shock-like pain during labor or the feeling of “I can’t go through with it.”
  5. Gelsemium:  200 c every 15 min. (3 pellets) – used for flu like symptoms or stage fright, “ I can’t do this moment” toward the end of labor.
  6. Pulsatilla:  200 c every 15 min. (3 pellets )- for emotion, anxiety, sensitivity to pain, needing air and lack of thirst.
  7. Kali Carbonicum:  200 c every 15 min. (3 pellets) – for back labor and posterior birth.
  8. Ignatia Amara: 30 c every 15 min. (3 pellets) – for emotional state, grief or excessive crying.

Post partum:

  1. Blue Cohosh: Colaphylum  200 c every day (3 pellets) – for breast feeding and after birth PMS.
  2. Arnica: 200k 3x a day for 5 days (3 pellets)- for pain, bruising, swelling.
  3. Bellisperanus:  200 c every day (3 pellets) – following C-section.
  4. Staphasagria:  200 c every daily (3 pellets) – for episiotomy stitches or C-section.
  5. Silica: 200 c every day (3 pellets) – helps with breast-feeding.
  6. Castor: equivalent 200 c every day (3 pellets) – for sore and cracked nipples.

The Effects of Vitamin, Mineral and Amino Acid Deficiencies

29 Apr 2013 Women & Pregnancy, Your Overall Health , , , , , , , , , ,

 

The most common vitamin deficiency in America is Vitamin D. However, in a study done by William Shive at University of Texas at Austin, they found that 50% of people taking supplements are still deficient in some vitamins.  The deficiencies are because the supplements and vitamins may or may not be bio-available; meaning that you are taking something your body isn’t actually absorbing. The most common deficiencies are:

  • Vitamin B1
  • Vitamin B2
  • Vitamin B12
  • Vitamin D
  • Folate
  • Vitamin E
  • Calcium
  • Magnesium

These deficiencies are even more common in people who spend a significant amount of time in intense athletic activities or people who take a number of pharmaceutical drugs.  The following may cause deficiencies:

  • Pregnancy and breast feeding
  • Poor diet
  • Frequent alcohol consumption
  • Pharmaceutical Drugs
    1. Birth control pills
    2. Diuretics
    3. Diabetic drugs
    4. Anti-viral agents
    5. Cardiovascular drugs
    6. Antacids
    7. Antibiotics
    8. Cholesterol medications
    9. Anti-depressants
    10. Female hormones
    11. Anticonvulsants
    12. Chemotherapy
  • Intense sports activity
    1. Marathon runners
    2. Tri-athletes
    3. Professional athletes
    4. New Years resolution exercisers
  • Long hours indoors for work

We highly recommend that a patient who has some of the following symptoms consider a Micronutrient panel. This test will measure vitamins and minerals, amino acids and anti-oxidants to ensure that the vitamins taken are enough to prevent deficiencies, and are appropriate for the patient’s individual needs. The following symptoms may be due to deficiencies:

  • Anemia
  • Hot flashes
  • Psoriasis and eczema
  • Fatigue
  • Cramping (menstrual or muscular)
  • Dizziness
  • Osteoporosis
  • General weakness
  • Skin changes
  • Infertility issues
  • Depression
  • Sleep problems
  • Confusion
  • Stress intolerance
  • Nervousness and irritability
  • Muscle spams
  • Excessive bruising or bleeding without clotting.

A simple blood test can be done in your home with one of our recommended mobile phlebotomists.  Moms, desk jockeys as well as professional athletes have taken this test allowing them to make adjustments that maximize their health and improve any symptoms of deficiency.  If you have any questions you can call or stop by the office.

How to take care of yourself during Pregnancy

1 Apr 2013 Women & Pregnancy , , , , , , , ,

Eat Low Mercury Fish

  • Salmon
  • Tilapia
  • Polluck

Don’t eat raw fish, alfalfa sprouts and unwashed vegetables as these can be areas of bacterial storage and getting a bacterial infection can be very damaging to a baby growing inside of you.

Drink safer water which means less chlorine and may require purchasing a filter such as Brita or a more expensive reverse osmosis machine.

Choose Better body products.

Look at the EWG Cosmeticsdatabase.com.

Avoid: triclosan, oxybenzone and essential oils as these can be teratogenic to a developing little one.

Wash all new clothes that are purchased as they often have a residue on them.

Resist Caffeine and Alcohol.  Yes some cultures still have small amounts but babies have a longer half life in their body meaning that drugs like alcohol and caffeine stay longer in their system than ours, so be careful.

Avoid Painting and other chemical intensive jobs around the house.

Remove these foods or make sure they are organic:

  1. Apples
  2. Celery
  3. Bell Peppers
  4. Peaches
  5. Nectarines – Imported
  6. Strawberries
  7. Spinach
  8. Lettuce
  9. Blueberries – imported and domestic
  10. Potatoes
  11. Raspberries – imported and domestic

(As a rule of thumb domestic produce is usually safer believe it or not, due to the more strict pesticide regulations.  If you are getting produce from a foreign country many regulations don’t exist and they can still use products like DDT.)

Exercise Daily:  Squats and lunges are helpful in preparing muscles for labor.  Yoga is great for flexibility, which is helpful for reducing back pain and assisting with labor.   Keep up walking daily, hills are even better as this can help with blood sugar.

Stop running around the 6th month this means around 24-25 weeks due to the laxity of joints women can be at risk for major damage in the joints.  Some women have even had to have hip replacements after delivery due to damage done during pregnancy.

Start a Birth Plan and sign up for a birthing class.  These can help with stress management as your due date gets closer preparing you for what is to come.  Here are some favorite books and classes.  (Avoid too much internet as it can overwhelm moms to be)

  • Birthing from Within By Pam Engand
  • What to expect when your Expecting by Heidi Murkoff
  • Harmony Birth Classes, Campbell  CA http://www.harmonybirth.com/
  • Mayo Clinic Guide to a Healthy Pregnancy by Mayo Clinic
  • Happiest Baby on the Block by Harvey Karp

Heart Healthy Workouts: Cardio, Strength, & Stretch

7 Feb 2013 Women & Pregnancy, Your Overall Health , , , , , , , , ,

 

If that resolution of hour-long daily workshops is long forgotten, don’t despair! New research shows that you can reduce the risk of heart disease by adapting your workout and spending less, yes we said LESS, time at the gym! Just remember these three keys to heart fitness: Cardio, Strength and Stretch

Cardio
Interval training (alternating between high and moderate intensity activity) can double or even triple the heart protecting benefits you would gain in a longer moderate cardio session. A short burst of high intensity work makes your heart work harder and pump more blood that strengthens the entire cardiovascular system. Your muscles will utilize carbs better, improving the bodies insulin sensitivity and reducing the risk of type 2 Diabetes  (a major precursor to heart disease), and of course, you’ll reduce blood pressure. Schedule 30 minutes of interval training three times per week.

Strength
Because strong healthy muscles can reduce the risk of diabetes, strength training should be a regular part of your fitness routine.  The old saying “use it or lose it” applies here. Without strength training, muscle mass will decrease with age, about 5% per decade after age 35, resulting in muscle loss when it’s needed the most. By building lean muscle mass, you’ll routinely burn more calories and lower your blood pressure. Strength train 15 minutes two or three times a week.

Stretch
The National Institute of Health and Nutrition in Japan found that people over 40 who could easily touch their toes had the most flexible arteries. The thought here is that the more flexible the arteries, the easier the blood flows, keeping blood pressure at a healthy level. Stretching is a wonderful way to start and end your day. No sweat, showers or special equipment needed!

Don’t Let Sleep Issues Keep You Up At Night!

26 Nov 2012 Women & Pregnancy, Your Overall Health , , , , , ,

 

How well are you sleeping?  Your sleep is an important health indicator so it’s important to determine if a disruption in sleep patterns is an isolated incident or a symptom of something more serious.

In today’s busy world, most people believe that feeling tired is just part of life and something they have to deal with.   After all, there are lots of reasons to be tired; sick kids, challenging job, late-night television, life’s demands, and we all know that the list goes on and on.  But if you are constantly in need of coffee or find yourself falling asleep the moment you sit down, you may need something as simple as a few more hours of sleep to recover.  However, it’s important to rule out a more serious condition as the offender.

According to the National Sleep Foundation’s 2009 Sleep in America Poll, we get only about six hours of shut-eye on weeknights.  This increases to seven hours on weekends.  However, most adults need seven to nine hours nightly to ensure good health.  So before you blame your busy life for lack of sleep, take a careful look at these typical “Sleep Offenders”.

Offender:  Vitamin and/or Mineral Deficiency

Having low levels of B vitamins will cause anxiousness, fatigue and weakness since it helps nourish the nerves and tissue.  Vitamin D deficiency will also cause fatigue and lowered immune function.  Low levels of Calcium and Magnesium can cause leg and muscle cramping that will make it difficult to relax and go to sleep.

Solution:
We have tests for checking your Vitamin and Mineral levels which will give us all the information we need to develop a supplement regimen to address your needs.

Offender:  Adrenal Glands

Many of us live in a constant state of stress resulting in what is known as the fight or flight response.  This response should last only seconds to a couple of minutes.  However, if this response continues, the adrenal gland that sits above your kidney will get overworked and the hormone levels will drop, putting you into a constant state of adrenal fatigue. The adrenal hormone, known as Cortisol, becomes so low that you feel tired constantly or wake in the morning only to feel un-refreshed.  If you wake at 3 a.m., +/- an hour, at least every other night and get sleepy or cranky if you don’t eat regular meals, this could be the culprit.

Solution:
We are able to treat this very successfully with a combination of supplements and stress reduction techniques. A simple saliva test can determine your cortisol levels as well as your hormone levels.  The test is done at four different times during the day so that we can see your rhythm over the whole daily cycle.

Offender:  The Blues

People with depression may be more likely to experience fatigue.  If your blues occur more in the wintertime, you may have Seasonal Affective Disorders (SAD).

Solution:
Using a full spectrum light bulb and turning it on each morning can be very helpful.  In many cases, getting 30 minutes of moderate aerobic exercise can minimize the blues and get your sleep patterns back on track.  If neither of these solutions is effective, we can refer you to the appropriate professional.

Offender:  Food

Food-sensitivity isn’t just a trendy buzzword.  Many people are suffering significant symptoms from eating foods that their body reacts to.  This means by simply avoiding certain foods, you can bring the body back into harmony and feel better.

Solution:
Testing is done with a simple blood test that give us a comprehensive list of foods that you should avoid and foods you should eat with moderation.

Offender: Caffeine

Kicking the caffeine habit is your first line of defense. That afternoon pick-me-up may actually make you sleepier as it dehydrates cells and tissue causing fatigue.

Solution:
Increase your water intake. Sample the wonderful selection of herbal teas that are now available. Our favorites are peppermint or pomegranate to give you the pick-me-up you may need in the mid afternoon.

Offender:  Underlining illness

Viral illnesses that basic blood work may not pick up, such as Lyme’s disease, can cause chronic fatigue.  Estrogen dominance, otherwise known as low progesterone, can also result in fatigue. Sleep apnea may be something that is going undiagnosed and can easily be determined with a sleep study.  Chronic Fatigue Syndrome can be a combination of multiple health issues.

Solution:
If you have tried all the above techniques, we can refer you to the appropriate health care professional to help you determine your exact condition.

Easy Dates to Make Your Date Day/Night Rate #1

23 Oct 2012 Recipes & Home Remedies, Women & Pregnancy , ,

Dates don’t have to be in the evening!  Make a day of it. Start the morning with a latte and then head out on one of our beautiful Bay Area back roads. Stop for a romantic lunch at a fine restaurant. It will cost less than dinner and be less crowded. On the drive home you can stop at another restaurant to watch the sunset and enjoy happy hour before you head home for some romancing.

Do you and your sweetie have special memories of a great date or other romantic moment? Have fun re enacting it!

Always dreamed of travelling abroad but have lacked the time or funds to do so?  Rent a movie filmed in a country you’ve always wanted to visit~ Italy for instance.  Grab a bottle of Chianti and make an authentic pasta dish while listening to beautiful Italian music.  After dinner, plan your dream trip with a pile of travel brochures and tour books. Then cuddle up for your romantic film.

Grab a sexy “how-to” book and start studying!  A less lusty and more romantic how-to guide is “The Art of Kissing:  Book of Questions & Answers by William Cane.

Start, instead of end, your date in the bedroom.  When you’ve already made the physical connection, the emotional connection is heightened and you’re in less of a hurry to get home.  P.S.  Your man is less likely to fall asleep if he hasn’t had dinner yet!

Looking for a way to get to know the new love in your life a bit better? Make each other a playlist of your favorite music. Make sure to include music from your high school and college years. Then grab a bottle of wine and turn up the tunes. You’ll learn so much about each other, as music is so often associated with life’s memories.

Play tourist in your own backyard. Visit the local tourist spots, like the Winchester Mystery House. Don’t forget to take plenty of photos!

Enjoy a little role-playing and fantasy. Get dressed separately, meet in a local restaurant bar and pretend you don’t know one another. Always wanted to have that slightly trashy one night encounter? Go for it without any guilt or second thoughts!

Channel the fun and frivolity of being a carefree child. Head to the zoo or playground and leave life’s cares behind for a few hours.

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