7 Ways to Combat Stress in Pregnancy

Many expectant mothers are under large amounts of stress getting ready for a new baby in the house. This involves changes in relationships, worry of the unknown and the constant pressure to be the ‘perfect’ mother. All of these stressors can affect both the mother and the unborn child.

There are several types of stress that can cause significant issues with both mother and baby, which include physical stressors, chemical stressors and emotional stressors.

Some chemical stressors include smoking, caffeine consumption, and unhealthy eating. Combatants of these stressors include healthy eating, vitamin use, and moderate exercise use.

Stress in pregnancy predicts premature birth and lower birth weight.

Cigarette smoking predicted lower birth weight. Recent well-controlled human studies indicate that pregnant women with high stress and anxiety levels are at increased risk for spontaneous abortion, preterm labour and delayed growth (reduced head circumference in particular).

How can you change these outcomes and prevent stress to baby?

1.     Eat healthy

2.     Take time for you and take care of your health and enjoy life

3.  Make realistic expectations for being a mother- you cannot do it all- ask for help from family and friends for food preparation, cleaning, laundry and try to relax more.

4.     Rest and sleep- your body will need more of this as you get further along in your pregnancy

5.    Take your prenatal vitamins (especially B complex) and eat healthy.

6.     Make a date with your husband and get away one last time before life gets busy with baby.

7.     Chiropractic adjustments reduce strain off the nervous system, reduce pregnancy related pain and release pain relieving hormones, which elevates mood and reduces stress.

NEW Clinic Location: Momentum Health Mahogany

 

I am very happy and excited to announce that I am now working full-time (Monday to Friday) at Momentum Health Mahogany in SE Calgary. Momentum Health Mahogany is in a gorgeous new space and I am honoured to be practicing in such an inspiring multi-disciplinary clinic. 

The address and contact information for the clinic is as follows: 

Momentum Health Mahogany
#110-7 Mahogany Plaza SE
Calgary, AB
T3M 0T7
Phone: 403-454-8460

This clinic is located in the new Mahogany plaza, south of Mahogany Gate SE, on the east side of 52nd Ave. Access is right off of Stoney Trail, heading Southbound on 52nd Ave, and it's the first left onto Mahogany Gate SE. We are right across the parking lot from the DQ, and Tim Hortons is directly behind us. There is free parking available in the parking lot. 

  

My hours of operation (as of Sept. 11, 2017) at this clinic are:

Monday: 1pm-7pm
Tuesday: 8am-12pm
Wednesday: 1pm-7pm
Thursday: 8am-12pm
Friday: 1pm- 5pm

These hours will be what I will be starting with for the time being and I will add more hours depending upon demand. I would be honoured to treat you and your family at this new location, particularly if this location is more convenient for you. 

If you have any questions or concerns, please feel free to email me at dr.marleelameris@gmail.com or call the Momentum clinic at 403-454-8460.

Why Should My Kids See a Chiropractor?

I get this question all the time. Adult patients that are under care, often ask me why their kids should see a chiropractor. They have come in for pain, tightness or stiffness and it’s difficult to understand why they’d need to bring in their kids who seem to be doing just fine. However, pain isn’t the only reason to go to the chiropractor. Just like kids might not realize they are getting a cavity, but go to the dentist anyway, getting assessed by a chiropractor can help discover underlying issues before they become a problem.

Below I’ve gone through some frequently asked questions by parents on why to get chiropractic care for children. If you have any other questions or inquiries, I invite you to contact me and I’d love to discuss this further. My email is dr.marleelameris@gmail.com.

Why chiropractic care for kids?

Children have many falls, injuries and accidents as they grow. These small falls, such as when they are learning how to walk, can accumulate into bigger issues as the spine and nervous system grows and matures. This can cause the body to not function properly. The pain and issues may not show up for years it is important to get your child spinal checkup on a regular basis.

When should I get my child adjusted?

All children should be adjusted as soon after birth as possible because the birth process is often traumatic. Even the ‘easy’ births can have some ‘hidden damage’ to the nervous system. Studies have shown that many children who experience colic, reflux, gassiness and fussiness at the breast have spinal issues in their neck and skull from the birth process.

What if they are older, say 3, 7 or 12, should I still get them checked?

ABSOLUTELY! Many children have spinal dysfunctions from normal developmental milestones, such as learning to pull themselves up to standing, walking, running and falling. Often the toddler years are just an accumulation of falls on the buttocks, head trauma and multiple other injuries, all of which can impact their growth and development. Children who are incredibly active, whether that be with sports, school or playing on the playground, could use an assessment to make sure they are moving properly. 

Getting your child checked and adjusted in these crucial growth times can assist in better sleep patterns, potty training assistance, increased attention and focus in school and an overall reduction of bed-wetting, constipation and irritability.

Does it hurt?

Chiropractic care for adults and children are very different. Chiropractors who focus on adjusting children use very gentle specific techniques and adjustments. Often there is less than 3-4 ounces of pressure with the adjustment and it is done with a very light touch. The amount of pressure is incredibly gentle and is equivalent to the force used to check the ripeness of a tomato. Chiropractic care for children is incredibly safe, gentle and effective.

Chiropractic and Muscle Spasm

Remember that time you bent down to pick up a pen or load the dishwasher and your back seized up? Instant pain pierced through you as muscles went into spasm. The pain can be so intense that you can barely move. 

Could something as simple as picking up a pen really cause such pain?

The answer is that it isn’t what you did. It’s what you didn’t do. These overextended muscles were already fatigued, strained and overworked. Due to repetitive movements during our everyday activities and habits like heavy lifting or poor posture, simple activities can cause muscles go into spasm. These muscles go into spasm to protect the joint involved from further harm and to protect ourselves from further injury. However, sometimes this spasm can be excruciating.

Usually muscles have become strained and overworked over a period of time. Then all it takes is a sudden movement like mindlessly reaching down for a pen or making the bed, and the already strained muscle goes into spasm. Muscle spasm or cramping is an involuntary, sudden, severe muscle contraction. This contraction can cut off blood supply which can cause even more pain and cause the muscle to contract even further. Spasms can last from a few seconds or can immobilize a patient on the floor for hours because the muscle won’t relax with movement. It all depends on the cause of the spasm.

If the spasm is due to fatigue, dehydration or an electrolyte deficiency, they can last seconds to several minutes. If it is caused by a protective mechanism to avoid further joint irritation or nerve involvement, pain and spasms can last for days or even weeks. Warning signs of a potential muscle spasm from occurring, consist of stiffness, tenderness and the need to stretch or put pressure on the muscles. There is usually an underlying cause to these symptoms that should be dealt with before the symptoms escalate.

The good news is that chiropractic care can help treat most types of muscle spasm and can also help in preventing muscle spasms from occurring in the first place. Regular chiropractic adjustments assess and focus on areas of the spine where there is joint dysfunction and muscle tightness. If you can catch the issue and get it treated before it evolves into full spasm, then you will save yourself a lot of pain and discomfort.

In addition to chiropractic care, massage therapy, supplementing with magnesium, increasing your intake of water and applying an ice/heat combo can all help with decreasing inflammation and preventing muscle spasms.

Seven Easy Tips for Long Flights

Sitting for prolonged periods of time while traveling on a long airplane flight can put extra stress on the spine and nervous system causing pain and discomfort. Here are a few tips to prevent and alleviate that discomfort on your next flight; whether it’s for a work trip or a vacation destination.

1.      Choose an Aisle Seat – This will allow you to get up easily during the flight to stand up and walk up and down the aisle to keep your blood flowing and muscles loose.

2.  Keep Moving-

Often sitting for long periods of time, whether it’s at work or in the air, will cause back and neck pain. To prevent this from occurring, get up multiple times throughout the flight to prevent fatigue and pain when you land!

3.      Stay Hydrated – Drink plenty of water before, during and after the flight to prevent muscle spasms and headaches.

4.      Pack Light – Prevent injury by avoiding lifting heavy bags at the airport or during your travels after the flight. Either avoid the heavy carry-on bags or ask for help when putting luggage in the overhead compartments.

5.      Bring Pillows – Bring a neck pillow along to support the neck during the flight and a small pillow to put behind your back to support the lower back. If you have shorter legs, it’s also advisable to have something thighs don’t lose circulation by pressing against the seat.

6.      Remove your shoes – Kick your shoes off to allow your body to be more comfortable during the flight.

7.      Get Adjusted – Before a flight, ensure that you get adjusted to allow your body to have optimal spinal positioning. After flying, get adjusted as your body has been stressed from long periods of sitting in an upright position and the neck tilting from one side to the other.

9 Tips for Those With Symphysis Pubis Dysfunction

Symphysis Pubis Dysfunction (SPD) is a condition that causes excessive movement of the pubic symphysis, either anterior or lateral, as well as associated pain, often due to a misalignment of the pelvis. Commonly associated with pregnancy and childbirth it is thought to affect up to 25% of pregnant mothers, some (7%) of sufferers continuing to experience serious symptoms postpartum. SPD is associated with pelvic girdle pain (PGP) and the names are often used interchangeably.

Typical treatment advice usually given to women includes avoiding strenuous exercise, prolonged standing, vacuum cleaning, stretching exercises and squatting. Nothing with the legs apart in an open stride or straddle type position.

Chiropractors experienced with treating SPD, pelvic pain and dysfunctions in the pelvis and spine will assess the instabilities and adjust the pelvis and spine accordingly. The sacroiliac joint is typically always involved and will need to be assessed as well. This will reduce the stress to the pelvic floor and alleviate the tension in the ligaments, nerves and musculature involved. Women are often placed in a trochanter belt or a pelvic lumbar pregnancy brace to stabilize the symphysis from shearing. Often the baby is in a malposition and after a specific chiropractic adjustment, the SPD pain is alleviated and the baby can move into a better, optimal position. The Webster technique can also be used to help this process.

Some home treatments that can also help include:

1.     Bracing the pelvic floor muscles before performing any activity which might cause pain

2.     Resting the pelvis and ice the involved area

3.     Using arnica to help with inflammation and pain

4.     Sitting down for tasks where possible (e.g. preparing food, ironing, dressing)

5.     Avoiding lifting and carrying items

6.     Avoiding any straddle movements especially when weight bearing.

7.     Bending the knees and keeping the legs 'glued together' when turning in bed and getting in and out of bed.

8.     Placing a pillow between the legs when in bed or resting

9.     Avoid twisting movements of the body.

How-To Guide for Self Care

We’ve all heard the elusive phrase, “take care of yourself” before. It’s the maddening statement that people often direct towards moms, that implies the simplicity is obvious. We know to put our own oxygen masks on before helping others when on the plane. We know that it’s “difficult to pour from an empty glass”. We also know that like many pieces of legitimate advice, it’s so much easier said than done.

As a chiropractor, I work with people daily to try and help give tangible support to reach this goal. Chiropractors are known to encourage people to take care of themselves.  The question is HOW?

Other than getting regular chiropractic care and massage therapy to ensure that your body is in good working condition, here are five key steps to taking care of yourself at home.

1. Get adequate sleep - most people need between 6-9 hours of sleep per night. People try to function on 3-4 hours of sleep, but this inhibits tissue repair and depletes the immune system among other things.

2. Stay active - take a walk instead of a drive to the mail box, or park further away from stores to get a few dozen extra steps in. Build in activities that get you out in the sun for 15-30 minutes minimum per day. Both vitamin D and exercise help to improve your mood.

3. Eat good food/take your vitamins- Nutrients, whether in food, liquid or powder/pill form, are the building blocks for your body. These essential vitamins, minerals and supplements are necessary to support your immune system during times of stress.

4. Eat enough of the right food –It’s important to make sure that your caloric intake is sufficient to support your activity levels. Eating a good breakfast, high in good fats and protein is important to set yourself up for the day. Getting cravings, feeling famished or finding reduced energy levels, are all signs that you are either not getting the right food or the right amount.

5. Take time to smell the roses – Even if the roses are just a scented candle, take a moment. Just a moment. For you. When you are stressed out, your body is in fight or flight mode and this has many negative health side effects. Stress can lead to high blood pressure, headaches, muscles tightness and pain, stomach upset, fatigue, chest pain, sleep problems and much more. Find out what helps you cope with your stress and stay loyal to making sure that you stay a priority. Spending time in nature, relaxed conversation, massage, chiropractic care, meditation and down-time can all help reduce that stress.

Do what you can to resolve the situation, set a timeline or accomplish what can be done today and make a to-do list for what is waiting for tomorrow. And don’t forget to breathe.