PCOS & Infertility

What is Polycystic Ovarian Syndrome (PCOS)?

Let’s first break down the word.  Poly means many, cystic meaning a fluid-filled sac and ovary meaning our ovary gland.  Any time you see the word syndrome that means a basket of symptoms.  One female could have certain symptoms while others have different symptoms.

To diagnosis this condition doctors look for 2 of 3 criteria: multiple cysts, high androgens/testosterone and cycle issues. Too many androgens/testosterone causes many of the signs and symptoms.

What are the signs and symptoms?

·       Missed periods, irregular periods, or very light periods

·       Ovaries that are large or have many cysts

·       Excess body hair, including the chest, stomach, and back (hirsutism)

·       Weight gain, especially around the belly (abdomen)

·       Acne or oily skin

·       Male-pattern baldness or thinning hair

·       Infertility 

·       Small pieces of excess skin on the neck or armpits (skin tags)

·       Dark or thick skin patches on the back of the neck, in the armpits, and under the breasts

Why do cysts contribute to infertility?

The cysts are secreting androgens (aka testosterone) that causes an irregular cycle.  Now we must understand our cycle (this is covered in another blog in full detail). Around day 14 of our cycle we should ovulate, meaning our body has developed a mature egg and it has been released to travel down the fallopian tube. So first, your body must have the proper hormone levels to grow a mature egg. If our hormone levels are out of balance, you will not develop a mature egg.  The result is a fluid-filled sac with an immature egg.  If the egg does not exit the fallopian tube it will stay there.  You enter the 2nd phase of your cycle, the luteal phase and there is no egg to fertilize or implant.  This will affect progesterone levels and be a contributing factor to hormone imbalance. The question then becomes why is this happening?

There are 4 types of causes:

1.         Insulin-dependent (Most Common)

2.         Inflammatory

3.         Post-birth control

4.         Adrenal (when no cysts are present)

Insulin-dependent PCOS:

Insulin is released from your pancreas and helps you utilize glucose (energy from our food). You’ve probably heard that regulating your blood sugar levels is important.  If you are eating high carbs and sugar your body pumps out more insulin.  Too much insulin becomes a problem.

Many women with PCO has insulin resistance.  This means the body can’t use insulin well.  This is why diet is so important and regulating your blood sugar matters.  In the presence of high insulin your body decreases sex hormone binding globulin. Sex hormone binding globulin (SHBG), is a protein in the blood that helps regulate hormones.  That is one factor.

The next is the cyst secretes testosterone which increases overall testosterone levels. For a female we want to produce more estrogen and less testosterone. If women have increased testosterone and high insulin, the body will make DHT (aka toxic testosterone).  DHT is 3x more potent than testosterone.  High levels of DHT will cause these signs and symptoms = cystic acne, fascial hair, alopecia and many others. To simplify, insulin down-regulates the quality of your egg, decreases hormones that regulate sex hormones and increases toxic testosterone.

These factors set you up for infertility and cycle issues.  The good news is that we can affect our hormone levels through diet and exercise. 

How to treat PCOS?

We must balance your hormones.  In the office we provide hormone testing.  This is a comprehensive panel that shows us where your levels are.  Diet is the number one component to change. Paleo or Mediterranean diets are favorable and help regulate blood sugar and decrease inflammation.  We will look more closely at diet and PCOS in another blog.

-Dr.KS

Understanding our Menstrual Cycle

Your monthly cycle is a monthly report card and can be an indicator of your health.  There are many misconceptions around what our cycle should be and what has been deemed “normal”.  It is common to have painful cycles but not normal.  We have been taught birth control helps regulate our cycle in a healthy way and these misconceptions have led us astray.  My goal with this blog is to help you understand and honor your menstrual cycle.  What is your body telling you? How can we honor our body with lifestyle and foods. Let’s dive in.

Most women start to pay attention to their cycle when they want to become pregnant.  And while that is important, understanding your cycle in all stages of life is an indicator of health.  I want you to think of your cycle like the 4 seasons of weather. We will walk through each season and see what is happening.

The Basics

A normal cycle is anywhere from 28 days to 35 days. And when we say normal it is consistent. If you have a 26 days cycle that is fine as long as it is 26 days every month (give or take a 1-2 days).  It is split into 2 phases with ovulation occurring in between these phases.  Phase 1, known as the Follicular Phase,  I want you to think of winter and spring.  Day 1 is the day you start your period, and this is when your hormones are lowest.  Most people think this is when you have PMS but that is not the case. A normal period length is 3-6 days, and it should not be painful. Think of wintertime, you feel sluggish and want to stay inside.  During your period you want to eat red meat to build blood production. 

Next, we enter Springtime, and this is when hormones start to rise, and you get more energy back.  During this time, you want to focus on eating healthy fats, grass-fed butter, avocado, eggs etc.  Next is the main event, ovulation! The body has been prepping your uterine wall and building an egg to be released.  Day 14 you have a surge of Luteinizing Hormone (LH) that triggers the release of the egg.  This is when you feel your best.  Around this time, you usually feel more confident and have an increase in libido.  If you are trying to conceive, knowing when you ovulate is important.  You are most fertile 5 days prior to ovulation and 1 day after. So, knowing your cycle allows you to plan accordingly.

Now that ovulation has occurred, we enter phase 2, the Luteal Phase, think summer and fall seasons. Your uterus has built up the wall for implantation. During this summer season you want to increase fiber foods and think summer foods, light salads, and fruit.  Estrogen starts to level off and progesterone increases in preparation to implant the egg.  You want to take it easy from workouts that put stress on the body.  Why is this? Because the goal (if you are wanting to get pregnant) is to get the egg to implant and stress is not helpful for implantation.  Stress increases our cortisol levels and instead of making progesterone the body will prioritize survival and make cortisol. Summer is over and now fall season begins. Day 21 to 28 (or end of you cycle) is fall season.  If no implantation occurs, then the body knows to stop producing the hormones necessary to sustain a pregnancy.  The cycle ends and you have your period (shedding of your uterine lining and the cycle starts over.)

Now that you understand the basics, do you know your cycle well? How is your monthly report card? If you are having cycle issues and your monthly report is not good, then we can help! Through evaluation and testing we can determine what is going on with your hormones and work with you to start feeling better.

Dr.KS

Sciatica during Pregnancy

What is sciatica?

First, we must understand anatomy. The largest nerve in your body is the sciatic nerve. The nerve is formed by a combination of multiple nerves. You can see in the picture below that low back nerves and sacral nerves (L4-S3) combine to form one big nerve, the sciatic nerve, that then travels down your leg to supply nerve innervation to your leg muscles. Sciatica is irritation of the sciatic nerve leading to pain, numbness and tingling down the leg. The question then becomes what is compressing or irritating the nerve?

Potential Compression/Irritation areas:

1.     Low back spine- in this area there can be disc or bone pathology. If you have a bulging disc that can press on the nerve creating compression.

2.     Piriformis muscle- this muscle is found under your gluteus maximus muscle and connects your sacrum bone to the hip bone. The sciatic nerve runs under this muscle. If this muscles tightens it can cause signs and symptoms.

3.     Popliteus muscle and upper calf- these muscles can compress the nerves that branch into 2 from the sciatic nerve. 

Now that we understand anatomy, we must look at biomechanics. As a woman progresses through pregnancy the belly grows, and biomechanical changes occur. What does that mean? Our lower back sways more, our center of gravity changes, our mid back rounds more leading to changes in neck position. Increased stress to the pelvis is normal due to our body releasing relaxin hormone to shift the pelvis and slowly widen in preparation for labor. There are 2 things we must look at that can drastically help with these biomechanical changes. 

1.     Pelvic alignment

2.     Muscle strength and stability

We need joints to move and muscles to stabilize those joints as we move. If we lack stability around those joints the muscles will tighten up to stabilize. Let’s go back to the piriformis muscle.  This muscle is pictured below and is important in stabilizing the hips and pelvis. During pregnancy, this muscle tends to become weak, therefore causing the muscle to tighten. Remember a weak muscle will tighten to support joints. If the piriformis tightens it can compress the sciatic nerve leading to sciatic pain and potentially numbness and tingling down that leg.

What do I do if I am having sciatic pain?

            You guessed it, chiropractic care! We are trained to evaluate and treat pregnant women through a specific technique called Webster Technique. This method of treatment effectively restores pelvic alignment. Specific rehab exercises are given to address muscle stability. Schedule an evaluation today and stop suffering from a condition we can effectively treat.

Dr.KS

Spring Break Activities

Spring Break Activities

The weather is warming up and Spring Break has finally come. For the kiddos this is exciting but Spring Break can be overwhelming for us parents. If you are like me you probably tend to put pressure on yourself to make just about everything fun and special for your children. So if you are sitting around wondering to yourself what to do for Spring Break then keep reading!

·       Okay this idea is for all of you that have an allergy kiddo. Personally I always felt bad because my daughter has a ton of allergies so it was always hard to find an allergy friendly place to go for a treat. We love visiting Hokulani Shaved Ice, you can find them on IG to see where their truck will be popping up. They sell shaved ice but ALL of their syrups are made from scratch and there truly is something for everyone. It feels good to celebrate a small family business too!

·       Take a trip to the Dollar Tree. You` might have forgot this place exists but it is really an underrated resource for cheap activities. Recently we got some flower seeds and pots to plant with my toddler and she loved this activity! They also have fun little bubble machines right now. And with kids going from one thing to the next so quickly its always a win when you can save money!

·       Another fun activity to plan for Spring Break is a trip to Landa Park in New Braunfels. They have a train that you can pay a few dollars per ticket to ride through the park. There is also a ton of wildlife such as ducks, deer and squirrels you and your kiddos can see. We enjoy buying oats and tossing it to the ducks- sometimes they will even eat right out of your hand! Be sure to pack a lunch to enjoy at one of the many shaded picnic tables. Your kids will also have a blast exploring the three different playgrounds. I suggest getting there early and letting your kids get nice and tired that way when it’s time to go home you can take a family nap!

·       Visit the Witte Museum! If you are a Bexar county resident you get free admission on Tuesday’s from 3-6 pm. There is so much to experience there and kids of all ages are sure to love it. This is a great afternoon activity especially if you are trying to adjust to the time change and get your kids extra tired.

·       Another fun affordable New Braunfels attraction is the Mckenna Children’s Museum. Admission is $8 per a person ages 1 and up. This is an ideal activity for kids under the age of 12 and its mostly indoors. They also have workshop days you can participate in at no extra cost. Find them on IG to see what they have planned.

·       If you are looking for a spot where your kiddo can eat free- go check out The Cove. On Tuesday’s after 5pm your child can eat free with the purchase of an adult meal. They also have amazing outdoor seating with a playscape your kids can run around on. Enjoy the nice weather by going out for a meal together as a family.

Other activities:

• Fiesta Texas

• Sea World

• Witte Museum

• San Antonio Zoo

• Guadalupe River State Park

• Brackenridgge Park Playground

• McAllister Park

• Friedrich Wilderness Park

• Eisenhower Park

• Raymond Russel Park

• Phil Hardberger Parl

• Emmitt Park

• Morgan’s Wonderland

Spring Break looks different for everyone whether you are traveling or staying home, I hope this a week of re-connecting as a family and making new memories your kids can look back on one day.

-VD

Round Ligament Pain

Round Ligament Pain

Let’s start with what is the round ligament.  The round ligament is a rope like band of connective tissue that helps anchor your uterus to your pelvis.  It is composed of muscle fibers which means it can contract.  To give you a visual I want you to imagine a hot air balloon.  The basket represents your pelvis, the balloon portion is your uterus and the strings connecting the two are your round ligaments. If the balloon twists, the basket moves or the string becomes uneven there will be dysfunction.  As Webster certified chiropractors we can assess all these areas to determine where the dysfunction is occurring.  Let’s now talk about what the signs and symptoms are.

Signs & Symptoms:

·       Groin pain (can shoot up into hip crest)

·       Short duration of sharp, stabbing, achy cramping pain (1 or both sides)

·       Pain when:

◦       Getting out of bed or chair

◦       Coughing

◦       Rolling over in bed

Why am I getting pain?

            As we discussed before, alignment of the pelvis is important.  Our daily habits and posture affect our hip alignment and muscle function.  Misalignment and muscle dysfunction can contribute to round ligament pain among other issues. In the office we will assess overall pelvic alignment, muscle function and address daily habits to stabilize your pelvis and decrease your pain. 

How do we fix your pain and help you thrive during pregnancy?

            Webster Technique is a specific adjustment technique that balances the pelvic ligaments, sacral misalignment and muscles to reduce torsion to the uterus. It is a gentle technique that can provide relief and help your body function optimally during pregnancy. We would love to help you out and if you would like to schedule visit our website or give us a call!

-Dr.KS

Why is there a gap in my abdomen post-partum??

Why is there a gap in my abdomen post-partum??

During pregnancy as your uterus grows and belly gets bigger, your abdominal muscles must separate to accommodate this growth.  You have many layers of abdominal muscles and the main muscle that separates is the rectus abdominus.  The medical terminology for this splitting is Diastasis Rectus.  Diastasis meaning ‘separation’ and rectus referring to the rectus abdominus muscle.  Now before you freak out know that this is a normal physiological process and necessary for the growth of baby.  What you need to know is how do I move during pregnancy to prevent a higher degree of separation and how do I heal in the post-partum period.   

            Separation usually starts around the second trimester and by the end of your third trimester nearly all pregnant women have developed some degree of separation.  Depicted below are examples of separation.  It can be above or below the belly button or both. Why does this matter? We all know having a strong core is important so when part of your core is separated this can lead to decreased trunk and core stability resulting in back or pelvic pain. 

Let’s look at the signs and symptoms. 

·      Visible bulge or “pooch” that protrudes above or below the belly button

•       Softness around belly button

•       Coning or doming when crunching abs

•       Difficulty lifting objects or walking

•       Pain during sex

•       Urine leaking when you sneeze or cough

•       Constipation

•       Feeling weak in your abdominals

In the office we test and evaluate the degree of separation and your overall pelvic function.  We want to test diastasis rectus 6-8 weeks post-partum. You don’t always have pain or signs and symptoms initially post-partum.  In one study 4/10 women started having signs and symptoms half a year post-partum. Now let’s talk about what to do when pregnant and post-partum.

What do I do when pregnant?

            There are several movements to focus on when pregnant.  I call these Mindful Movements and they include lifting with proper biomechanics and the Log Roll.  Lifting with “proper biomechanics” means using your legs and squatting when bending to pick things up.  The Log Roll technique is how you get out of bed or any lying down position.  You want to avoid crunching up like you normally would when you weren’t pregnant.  You’ll notice that when you do that ab crunch you get coning.  That will increase the force of separation.  What you want to do is first, turn to your side.  Next, drop your legs down together and use your arms to push your upper body up.  This movement will activate your side core and not cause coning.  Simple but effective ways to move and prevent significant separation.

What do I do now after I’ve had baby and have separation?

            Your OB or provider might tell you there is nothing you can do.  As we discussed you might have signs and symptoms or dysfunction or these might set in later down the road.  So being evaluated is important regardless. There are dos and don’ts to recovering quickly and research shows that doing rehab 3x/week significantly increases your healing time. The healing times varies from woman to woman. The good news is that we have the tools to equip you with and improve your health.  Assessment and rehab exercises are done in office but we can monitor your health via telehealth visits.  Call and schedule today and start your healing process!

Dr.KS

Early Spring Means a Fresh Start

Early Spring Means a Fresh Start

This year the infamous groundhog has predicted an early spring! But if you’re reading this and you live in Texas then you know that our weather just kind of does its own thing. But we can still look forward to and hope for an early spring. By this time most of have pushed our new years resolutions out the window, however lets think of Spring as a chance for a fresh start. Some things to look forward to for this spring are,

• Planting a garden. This can be a fun project (big or small) to do with your kiddos. Planting a garden means more time outside and fresh veggies, herbs or flowers!

• Spring cleaning. Making a list of a few things to deep clean can help make spring cleaning feel less daunting. Some of our favorite tasks to accomplish during spring cleaning are:

• Cleaning out our closets. Donating clothes/toys and reorganizing the closets will really leave you feeling accomplished.

• Cleaning out the fridges and freezers in your home. This can mean not only clearing out leftovers and forgotten food but also wiping it all down and leaving your fridge looking brand-new.

• These are just a couple of our suggestions but typically spring cleaning consists of doing things you don’t normally include in your chore routine.

• And if this year for whatever reason you just don’t have it in you to spring clean, at least open your windows on a nice day and air out your home. There are so many amazing benefits to doing just this!

• Re-addressing those resolutions you declared at the beginning of the year. You can still accomplish your goals this year, to do this we really encourage writing down your vision for this year. Did you know that when you write something down you are 30 times more likely to accomplish your task? So go ahead and take some time to yourself to really consider your goals and vision for this year and write it down. Put this vision of yours somewhere you will see it consistently.

We hope that Spring brings not only beautiful weather but a chance at a fresh start for you and your family!

Lets Talk Poop

Lets Talk Poop

When you become a mom you will quickly realize that the things that might’ve grossed you out before motherhood won’t affect you. You are going to be peed on, pooped on and even thrown up on at some point during your journey. When you are taking care of your sweet baby all you are going to care about is their well being you aren’t even going to have the time or energy to be grossed out. So let's talk poop.

Baby’s First Poop:

Expect your baby’s first poop to be quite unusual. This unusual poop is referred to as Meconium, its a dark sticky poop that they have been working up while in your womb. Meconium can be difficult to clean up once dried on the bum so we suggest putting something like olive or coconut oil on your baby’s bottom to make it easier to wipe once they have that first bowel movement. They should pass this meconium within the first 24 hours of birth.

Baby’s Poop Before Solids:

If your baby is breastfed expect their diaper to be full of yellowish seedy poop. Believe it or not their poop won’t smell horrible. Their digestive system is still developing and getting the hang of digesting your milk. Formula fed babies typically have larger more in frequent bowel movements and will appear more greenish brown. Now if you start to notice your baby is having major blowouts and seems to be in pain when trying to poop this could be a sign of a food intolerance. Dark green mucous filled poops and sometimes even blood can be a sign of a food allergy. If you are breastfeeding you may need to start an elimination diet to figure out what is causing discomfort in your baby. If your baby is formula fed and you start to notice unusual bowel movements, you may need to switch formulas. Read the ingredient label, you will be surprised at what is put into baby formula. Our top recommended formula is Kabrita, HIPP, HOLLE. 

Pro Tip: Have 1 or 2 wipes already pulled out and ready to go when changing a poopy diaper. This will save you from the frustration of struggling to pull wipes out when cleaning your little ones bum.

Baby’s Poop When eating Solids:

When introducing solids we encourage our mama’s to take their time.. Most doctors will say you can introduce solids around 4 months or start with rice cereal. However, keep in mind your baby’s digestive system is still very new and still developing. For now milk is the best thing for them and easier to digest. Introducing solids will change their poops significantly. For example they will become more solid and you may even see whole bits of food such as blueberries or oats. This would be a sign your baby isn’t properly digesting their food. They could also have more constipation issues, again another sign their digestive system is having trouble breaking down food. Best food to start to support their digestive system is bone broth. At our office, we are a big fan of baby led weaning. Meaning introducing baby to different textures, not just purees, different seasoning and types of foods. It is a very outdated model to stay away from common food allergens early. Also rice cereal doesn’t have much benefits for baby, so there is no need to even give to baby. 

Pro Tip: Signs your baby is ready for solids: Sitting independently, reaching for your food during meal times, their tongue thrust reflux is not as sensitive.

If your baby is having problems pooping and becoming excessively fussy, chiropractic care can help give them some relief. We love helping our new moms navigate all the ups and downs of raising babies and answering your questions. We have been there and we are here to support you!

Cradle Cap Tips & Tricks

Cradle Cap Tips and Tricks

Cradle cap also known as seborrheic dermatitis is the result of fungus/yeast overgrowth on baby’s head. This causes your baby’s scalp to appear dry, flaky and discolored. If not treated cradle cap can spread to the ears, eyebrows and other areas. To nip this issue in the butt I gather the following:

• Tea Tree oil

• Carrier oil of choice ( we like coconut oil for its anti fungal properties)

• Cradle cap scrub brush ( clean brush in between uses)

In the palm of my hand I mix about a tablespoon of the carrier oil and five drops of tea tree oil. Rub hands together to mix and then gently apply to baby’s head. Then grab the cradle cap brush and scrub away all the flakiness. Don’t be afraid to get down to the nitty gritty just be gentle around baby’s soft spot. OnceI have scrubbed take a baby wipe or warm wet washcloth and wipe away the residue. I may have to do this a few times over the course of a week to completely get rid of the cradle cap.

Cradle cap can be stubborn and difficult to get rid of, the best thing to do is keep it under control until the issue is resolved. If you have some spare breastmilk you could even pour that over baby's head and then scrub the head. Breastmilk is loaded with antibodies that can help resolve just about any issue- including pink eye!

Although the exact cause of cradle cap is unknown you may be told that it is related to mama’s hormone during pregnancy/birth. Our babies inherit a lot of things from us and as the mother you may feel the burden of feeling like everything that goes “wrong” with your baby is somehow your fault. Let me assure you as a parent a lot of things are just out of your control, you take what you get and do the very best you can for your baby.

Chiropractic Care During Pregnancy

Chiropractic Care During Pregnancy

First off, if you are reading this and you are pregnant, congratulations! You will quickly learn that your body changes in many ways throughout pregnancy. New life is growing inside you and as a result your body will start to accommodate baby in ways that could lead to some discomfort for you. Your center of gravity shifts as baby becomes bigger and the hormone relaxin is released to help your body prepare for labor. This can lead to all the typical aches and pains many women endure during pregnancy. We are here to tell you that you don’t have to suffer your whole pregnancy with these aches and pains. The many benefits of chiropractic care during pregnancy include:

• As your belly grows everything within you will shift to accommodate baby. It truly is a miracle however this can lead to lower back pain and sleepless nights as your muscles are strained and try to compensate for all the extra work your body is doing to grow this baby! Getting adjusted will help your hips and spine stay in an ideal position for comfort.

• You may wonder how a chiropractor adjusts a pregnant woman with a growing belly. Here at Essence Chiropractic and Wellness we have pregnancy pillows that hold your belly as you lay face down to be adjusted.

• Consistent Chiropractic care during pregnancy is believed to help reduce the length of your labor. This is because being well adjusted has created an optimal pelvic alignment for baby to easily pass through. Chiropractic care also relieves the tension in your body again creating an ideal sense of well being for your labor and delivery.

• If your baby is breech or not in an ideal position, being adjusted can help encourage baby to shift positions by creating more space in the pelvis. Remember your body is doing a lot of rearranging to accommodate this baby and sometimes things can get a little crammed. Getting adjusted can create the space your baby needs to reposition.

• Suffering from acid reflux? This is because your organs are one of the many things that shift during pregnancy. Baby could be positioned high and/or pressing on your stomach in a way that causes some digestive discomfort. Chiropractic care can be a source of relief.

• Nobody likes to talk about hemorrhoids however you may find yourself struggling with this during pregnancy. These are often caused by baby putting pressure near your rectum thus causing discomfort. Again, chiropractic care helps your body shift into proper alignment in order to avoid this dreadful issue.

• And lastly, our goal is to keep you out of pain and discomfort during your pregnancy so that you can enjoy every minute of it!

When you become pregnant, the phrase “it takes a village” will come up more and more. A village to us looks like not only a woman being supported by family and friends but also providers that truly care and respect for each woman they serve during their pregnancy. Along with your OB or midwife we encourage our mama’s to add a doula, chiropractor, pelvic floor therapist and/or an IBLBC to their village. If you need help getting connected to trusted providers let us know at your next appointment!

Helpful Tips For Supporting Your Fussy Baby

Helpful Tips For Supporting Your Fussy Baby

One of the many struggles you will face as a mama is having a sick kiddo and feeling helpless. It’s inevitable. There will be times when you wish you could just take all their pain and discomfort and make it your own. We have all been there in one way or another. Let me encourage you though. The beautiful thing about being a Mother is that you would do anything for your baby. You will soon discover that you will stop at nothing to bring your baby comfort and peace. There is no love like the love of a mama. These hard times will soon pass and before you know it you’ll find yourself looking back on these early years of motherhood and miss it.

We often get calls and emails from new moms who are in the thick of it wondering what they can do for their “fussy” baby. First let us shift our mindset. People love to use the word fussy to describe their babies, instead think of it as their way of trying to communicate with you. Your baby is new to this world and like you, they are just trying to make sense of it all. Below we are going to walk through some trouble shooting steps along with helpful tips.

Excessive Crying

This indicates some sort of extreme discomfort. It can be frustrating as a parent to hear your baby cry constantly. If you are in the first few weeks of life with a newborn and you cannot seem to console your baby we suggest bringing them in for an assessment/treatment. If they seem increasingly fussy when it is time to feed this could be due to an oral motor dysfunction that makes nursing uncomfortable.

Bowel Issues

Your baby should be pooping at least once a day. If not they are likely be uncomfortable and will try to communicate that through crying. Seeing a chiropractor who specializes in babies can help provide relief for your baby as well as some helpful tips to take home.

Congestion

When you have a baby younger than 6 months it can be challenging finding medicine that is safe for them or that you feel comfortable giving them. Congestion can also be common in newborns because they are still getting acclimated to life outside of the womb and trying to clear any residual fluids from being in your tummy for 9 months. Things we like to help support them,

• Run a hot shower and sit in the bathroom with the door closed preferably skin to skin. The steam from the shower will help loosen up whatever congestion your baby may be experiencing. Sit with baby for about 10 minutes and keep them elevated.

• You can also take a warm epsom salt bath with your baby to help loosen up any stubborn congestion. Again keep them elevated to encourage drainage. Being in a warm bath doing skin to skin with Mama can be very soothing for babies.

• If your baby is recovering from a cold you can visit our Amazon Store front to look at what we personally always have on hand.

  Here at Essence Chiropractic and Wellness we are dedicated to supporting parents and their babies through all stages. Our goal is to focus on the nervous system and find out what could be bothering your baby. Getting. your baby checked by a chiro could be a great place to start!

Dairy Free Chocolate Chip Cookie Bars

Dairy Free Chocolate Chip Cookie Bars

If you are a dairy free breastfeeding mama with a sweet tooth then this recipe is for you. As Mother’s we sacrifice so much for our babies and sometimes this includes our favorite foods. Breastfeeding is challenging enough, throw in baby’s dairy sensitivity and it can just about feel like the end of the world. On top of constantly being hungry you now have to watch what you eat for the sake of your baby. It can be so disheartening when all you want is a sweet treat but there is nothing that fits your dietary restrictions. It can be difficult to overcome all the feelings that come with this constant struggle but let me encourage you,

• Your body is creating a very specialized milk for your baby

• You are accomplishing something that only YOU can do for your baby

• Be proud and know that you are a rockstar

• Give yourself GRACE, giving up dairy or any other food triggers is harder than anyone could ever imagine

• Lastly, shift your perspective. Focus on all the things you can have and try to be creative with food

Now, after you have reflected on what an amazing mom you are go reward yourself and make this delicious treat!

Ingredients:

• 1/2 cup of melted coconut oil (you could do 3/4 if you prefer softer bars)

• 1 cup of packed light brown sugar (or coconut brow sugar)

• 1 egg (room temperature)

• 1 teaspoon vanilla extract

• 2 cups of all purpose Einkorn Flour (Jovial brand can be found at HEB or Whole Foods)

• 1/2 teaspoon of baking soda

• 1 teaspoon of baking powder

• 1/2 teaspoon sea salt ( We love Redmond’s )

• 1 cup of dairy free chocolate chips

Instructions:

• Preheat oven to 350 degrees

• In a large bowl mix coconut oil, brown sugar, egg and vanilla

• Add the rest of the ingredients minus the chocolate.

• Mix until just combined then you can gently fold in the chocolate chips

• Transfer the mixture into an 8x8 baking dish lined with parchment paper

• Bake for 20-22 minutes

• Once you pull your treat out of the oven garnish it with flaky sea salt and enjoy!

Share these with another mama who may be going through the same struggle as you. There is comfort to be found in knowing you are not the only one having a hard time.

The Benefits of Consistent Chiropractic Care

If you have been hesitant about exploring chiropractic care then this blog is for you!

Along with eating a healthy diet and exercising regularly, seeing a chiropractor on a regular basis can play a key role in the goals you have for your health. There is so much more to health than eating healthy and exercising. Building a strong foundation for your health means doing more than just eating healthy and exercising. Consistent chiropractic care is certainly an investment but it is well worth it because this kind of care focuses on the body as a whole. Patients seek chiropractic care for the following reasons:

• Improve posture

• Chronic headaches

• Breastfeeding issues

• Delayed milestones

• Ear infections

• Headaches

• Plantar fasciitis

• Trigger finger

• Tennis elbow

• Back pain

• Stiffness/soreness

• Aches and pains associated with pregnancy

• And so much more!

Building a trusted relationship with a chiropractor is wonderful because of the personalized care you receive. Traditional doctors are usually quick to give you a band aid solution which can sometimes cause more issues. At Essence Chiropractic and Wellness we pride ourselves in helping your body heal itself naturally by supporting it with specific and intentional techniques tailored to you. Our goal is to educate

our patients and give them the tools and resources they need to maintain optimal health.

For example, long term chiropractic care can help alleviate common wear and tear effects on your body such as spinal stenosis. Believe it or not there will come a time in your life where your body won’t recover as fast or easily as it once did. Before you know it the effects will catch up to you and you will find yourself wishing you had invested in your health more.

We want you to be happy and healthy- let us help!

Introducing Solids: When and How

Introducing Solids: When and How

There are a lot of unknowns you will come across when you are trying to figure out the best way to raise your baby. One of those things will be when you should start to introduce solids. Traditional doctors usually suggest around 4 months or when baby can sit up on their own. However you will quickly learn there are a lot of mixed opinions on this. First we want to encourage you to do what you feel as a parent is best for you and your baby. Nobody is responsible for your baby like you are. Here are some things to consider when you start to think about introducing solids.

• Is your baby showing interest in the food they see you eating? If not then they may not be ready for solids. Never force your baby into starting solids before they are ready. People often overlook the natural instincts we are all born with. Baby should reach, try to grab, or smack their mouth while you try to eat.

• Baby should be able to sit independently, a few falls are fine but no balance means not ready. They need the core and neck strength to be able to safely support eating.

• Babys have a reflux called the tongue thrust, basically when theres food in their mouth they immediately throw it back out or spit it out. This tells us that baby is not ready. Once you feed baby and they keep food in their mouth that means baby is also ready to start solids.

• You may hear the term “Baby Led Weaning” thrown around. This approach lets the baby lead the way by offering them a selection of baby friendly foods at family meal time and letting them explore the foods with their hands and picking up what they choose to eat. This could look like a plate of soft carrots, pieces of chicken to suck on and avocado. Babies are typically able to pick up foods around 6 months. Taking the baby led weaning approach helps your baby develop a sense of independence and exposes them to different food textures. It also helps with their palmer grasp and eventually their pincer grasp, along with hand-eye coordination.

• What should babies first foods be? You will often be encouraged to give your baby rice cereal, however this is outdated advice. Rice and oats are very difficult for your baby’s digestive system to break down properly. Giving them hard to digest foods can cause issues in the long run. We suggest starting with bone broth, homemade or store bought. A brand we like is Kettle Fire. This will help the gut microbiome to prep for solids that you will introduce.

• When introducing new foods to baby we always encourage parents to pay close attention to how baby reacts. For example, if you notice redness or hives form around your baby’s mouth as they are eating this could be a sign of a food sensitivity and/or allergy.

• As babies start to eat more solids you will notice the consistency of their poops change. Make sure they are still drinking an adequate amount of breastmilk or formula and water. Once baby is six months old they can start drinking water.

• Momma you may be wondering if you have to stop breastfeeding once you introduce solids. The answer is no. Continue breastfeeding until baby is at least one year old or longer if you choose. Breastmilk and formula is the number one source of nutrients under the age of one. So no rush with introducing solids.

• If you start with BLW, know that the first month will be just exploration, lots of mess and playing. After that baby will begin to slowly eat and throw less. By 8 months baby will have 1-2 meals per day of solids. and by 10 months baby will have 2-3 meals per day. By 12 months, baby will have 3 meals and a few snacks per day. We like: breakfast, snack, lunch, snack, dinner. You can mix in nursing sessions in between if you still nurse.

• Educate yourself in infant and child CPR. We encourage parents to be prepared for the unexpected and ready to assist any child that may start to choke on their food.

There is so much to be said about introducing solids to your baby. The most important thing to take away from this blog is to see what works best for you and your baby. And if you ever find yourself in need of guidance or advice you are welcome to bring it up at your next appointment!

GI Map- Things you Need to Know

GI Map- Things you Need to Know

Here at Essence Chiropractic and Wellness we offer many different services to help our patients maintain their health. We take great pride in being able to help people figure out any health issues they or their children may be experiencing. From oral ties, severe eczema, colic and even hormone balance we have been able to help people overcome their struggles. One of the services we offer is a GI Map from Diagnostic Solutions. Once you decide you would like to do a GI Map on yourself or your kiddo expect to do the following:

• We will send you home with a kit where you will collect a stool sample. The kit will have all the instructions and items necessary to collect the sample. Once you have completed this step you’ll ship it off as soon as possible. Don’t worry there is a pre-paid shipping label in the kit.

• This kit will include a form for you to fill out your personal information along with insurance information. Depending on your insurance they may be able to file the claim for you. Otherwise you will receive an itemized receipt to provide to your insurance for reimbursement. We advise our patients to plan on paying about $389 for this test. Once the lab receives your sample and information, they will contact you to discuss the process/cost moving forward.

• The results will be sent to our office and from there we will set up an appointment to discuss the results and set up a treatment plan.

We believe understanding your gut health and treating the unique needs of your gut can have a positive impact on your overall health. This test will analyze the presence of good and bad bacteria in the gut and detect issues like parasites. Having this information will help us create a better treatment plan for any issues you may be experiencing.

Let us know in the comments how the GI Map has helped you along your health journey!

Diaper Bag Essentials

Diaper Bag Packing List

If you are a new mom you are probably wondering what you really need to pack in the diaper bag. Maybe you have talked with other mom’s or watched videos on YouTube. It can all become very overwhelming. We have personally learned that less is more. Motherhood is really just a series of learning things as you go. Below we have broken it down into a list format to help your “pregnancy brain” digest this better and hopefully get some satisfaction from checking another thing off your nesting to-do list.

1. A diaper bag- duh! Everyone has different taste. So pick something that you will feel good carrying around. Just make sure it has adequate storage pockets, and that its not too heavy.

2. Diapers and Wipes.

3. Extra change of clothes. Warning: At some point your baby will no doubt have an explosion at the worst time possible. We suggest having a couple of spare outfits, one in their current size and one in the next size up. There is nothing worse than going to change your babies poopy diaper and clothes only to realize they have outgrown everything overnight. Trust us on this one. Also add an extra shirt for you, for just in case ;)

4. Snacks. Either for yourself or baby or both! Someone is bound to get hungry while you are out and about.

5. Hand Sanitizer. Life is messier when you are a mom. It’s better to have this than to not. Our favorite is Thieves or Everyone.

6. A cute little zipper pouch to put all your little extra things in whether it be a Paci, booger picker, diaper cream, extra hair ties or all of the above. This will be your saving grace when you find yourself needing something out of the ordinary.

7. I personally liked to have my baby wrap with me for “just in case” situations that I wanted to baby wear.

8. Water bottle, electrolytes. Remember to stay hydrated!

As your baby gets older and you get the hang of being a mama you will gain a better understanding of what you and your baby’s needs are. Don’t stress yourself out over what to pack in a diaper bag, I have been there and I am here to tell you to trust your instincts.

The Benefits of Breastfeeding

The Benefits of Breastfeeding

When you become a Mother you learn firsthand just how amazing and divine your body is. Not only can our bodies carry and grow a baby for 9 months, we birth that baby and then can have the ability to nourish that baby with our breast by producing milk. It truly is a miracle. Throughout this blog we will discuss the benefits of breastfeeding and ways to support yourself so that you maintain your milk supply.

The Benefits:

• You develop a special bond with your baby through breastfeeding, this is hard to explain with words its just something magical.

• You save money on formula! This can help alleviate the cost of other things that inevitably come up when you have a baby.

• Convenience. There is nothing better than being able to feed your baby on demand. No packing formula and bottles. No forgetting said packed up formula and bottles. No washing a a hundred little bottle pieces.

• Your breastmilk is specially formulated to fit your babies needs throughout the many different stages of development. When your baby latches onto the breast there are little receptors around the nipple that read the saliva of your baby then, your body will produce milk specific to your babies needs. For example, if your baby happens to come down with a sickness your breastmilk will produce antibodies to support your baby.

• Lowers the risk of postpartum depression- this is not talked about enough. Breastfeeding can be challenging. Especially during those first two weeks where you are just trying to figure it all out. Establishing a good breastfeeding rhythm with your baby can indeed help lower the risk of PPD. Being prepared and having the right support will help you achieve this. I know first hand how important this is. When I had my first baby I remember my milk came in three days after birth just like it was supposed to and I was completely unprepared. I never even got my breast pump out of the box and ready. I was sitting on my bed with my baby in tears, frustrated with myself. By this time my breasts were engorged and we were having issues latching. And by the grace of God in walks my sister in law, she had been dropping off food and my husband explained to her what was going on. In that moment she rescued me, I was new to all of this and she played a pivotal role in the success of  my breastfeeding journey with my first baby. Once you get the hang of breastfeeding you may sense that “feel good hormone” known as oxytocin, this hormone drives the letdown reflex when you begin each session. Along with that dose of oxytocin, breastfeeding also helps your body regulate all those postpartum hormones.

  How to support yourself during breastfeeding:

• Most importantly, nourish yourself. Your body will be working constantly to produce milk. When you are well taken care of so is your baby. While you are in nesting mode focus on preparing freezer meals so you don’t have to worry bout what to eat after you give birth. I always loved prepping oatmeal muffins and breakfast casseroles to ensure I started each day well fed. We always say to try and hit at least 2400 calories a day.

• Drink plenty of water! You will be pleasantly surprised how much this will help your milk supply. And take your vitamins, we recommend focusing on magnesium (there are different forms so be mindful) and beef organs (liver specially) to help your body replenish all the minerals that were depleted when you gave birth. Sticking to a minimum of 150oz of water a day is a great goal!

• Have a support system, whether it be a sister in law who breastfed her six children, a lactation consultant or even your chiropractor. Being able to lean on someone when things get tough will make a huge difference!

• Get adjusted. You will quickly learn that you will sacrifice your own comfort if it means keeping your baby happy. This will quickly lead to all sorts of aches and pains. Also keep in mind what your body just went through to bring your baby into this world. Keeping your nervous system regulated will help tremendously as you recover and go through the different phases of motherhood.

  There is so much to be said and learned when it comes to breastfeeding. If you find yourself on this journey and you need some guidance or resources please don’t hesitate to bring it up at your next appointment.

  Sources:

  https://www.health4mom.org/breastfeeding-postpartum-depression/

Tummy Time with Your Baby

Tummy Time with Your Baby

You may find yourself snuggling your sweet newborn and then suddenly realizing you have been holding him constantly and totally forgotten about tummy time. Maybe you didn’t even realize the importance of tummy time until your pediatrician brought it up. Give yourself grace as you learn all the new things that come along with being a mama. Keep enjoying the newborn snuggles but this is your gentle reminder of how important tummy time really is.

What is tummy time?

• Tummy time is just laying your baby on their tummy for brief periods of time while they are awake. You may already be doing tummy time with your baby and not realize it. Snuggling your baby chest to chest is a great way to integrate tummy time when they are young. This allows them to look up at you and strengthen their neck and shoulder muscles as they develop fine motor skills.

What is the purpose of tummy time?

• Consistently having tummy tummy time will help your baby meet their developmental milestones such as rolling over, sitting up on their own, crawling and then walking.

• Tummy times helps your baby avoid flat head syndrome. Spending too much time on their back can lead to flat spots on their head and can sometimes lead to having to wear a helmet to correct the issue.

• A lot of babies tend to favor one side, this is known as torticollis. Tight neck muscles make it difficult for baby to turn their head. Tummy time encourages them to look up and turn their heads to observe their surroundings or toys you have laid out.

How do I do tummy time?

• My personal favorite is chest to chest during the first few months. This just helps with bonding and comfort for the baby. Some babies can get pretty frustrated during tummy time. You can also lay them across your lap for a few minutes at a time. As they become stronger you can do longer periods of tummy time.

• As baby gets older you can lay them on the floor and encourage them by placing toys around them or laying on the opposite side of them and singing so they will turn their head to look at you. Right now my toddler loves helping baby brother with tummy time.

• Place baby on an exercise ball is also a great way to have them practice tummy time while working on neck and back strength.

• Holding baby in a football hold is a super easy way to calm a fussy baby but also make sure that they spend some time on their stomach.

Tummy time may seem like such a simple activity but trust us this will set your baby up for success as they develop. If you need more guidance please feel free to bring it up at your next appointment!

Source: https://kidshealth.org/en/parents/tummy-time.html

Does my baby have an oral tie?

Does my baby have an oral tie?

You may be asking yourself this question if your baby is having trouble latching on to breastfeed.  There are many factors to consider when breastfeeding becomes an issue, oral ties being one of them. If you feel your baby may have a lip or tongue tie that is affecting their ability to latch on, listen to your motherly instinct and find a provider that can help you troubleshoot the issue.

The two common oral ties are:

• Lip tie-  when the tissue connecting the lip to gum line is too short and tight

• Tongue tie- the tissue under the tongue is also tight and can cause issues with the tongues range of motion

Things to Look Out for:

• Excessive gas and burping

• Releasing their latch frequently during feeding

• Pain while nursing

• Hard time gaining weight

• Excessive hiccups

• Does not hold on to a pacifier

• Baby chomps on the breast/nipple/bottle

• Clicking while feeding

• Milk drooling from side of mouth

• Tongue doesn’t have wide range of motion

Who Can Help:

• Lactation Consultant- Can help asses the issues and symptoms you are experiencing while providing helpful tips/support

• Pediatric Dentist- Can release the tie through laser therapy

• Chiropractor- We provide support before and after oral tie revisions to ensure better recovery, oral and cranial work to release tension regardless of revision

When you schedule your baby’s first visit with us one of the things we do during that initial exam is asses their oral structure, cranium and full spine. We can help you identify whether or not your baby has a tie and what you can do to support them. A lot of times doctors pressure parents into getting a laser procedure done without any therapy, we like to take a chiropractic approach and try to release tension in the mouth with routine adjustments and therapy. We prefer this gentle approach however, if a revision is deemed necessary we can connect you to some of our most trusted providers.

Homemade Chocolate Pudding

Homemade Chocolate Pudding

When you become a mom you quickly learn you have to become creative to survive. Especially when it comes to toddlers. It is totally normal for your toddler to go through different stages of eating habits. They are just figuring out everything and I have learned it is best to not pressure them but instead offer them healthy alternatives. I have noticed that including my strong willed little girl in the preparation of her food has made her more likely to eat whatever it is. This stage of development is all about learning to communicate, making this recipe together can be fun for your little and rewarding for you when they eat a nutritious alternative to pudding.

Ingredients:

• Two ripe bananas

• One ripe avocado

• Two Tablespoons of Cacao ( We buy ours at Costco)

• 1/4 cup of raw honey (You can adjust this to your sweetness preference)

• 1/4 cup of cold water or milk of your choice

Directions:

• Add all ingredients to a blender in the order listed above and blend.

• You should end up with a pudding like consistency!

My daughter likes to call these her chocolate smoothies, we make one just about every morning and its the only way I can sneak in her probiotic or any other supplement I may be giving her that day. Let us know in the comments how you have had to get creative when it comes to surviving those splendid toddler years!