WOMEN'S HEALTH

Prenatal Nutrition

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It’s time to chat on something that comes up in clinic a lot- prenatal nutrition!  We work with a lot of mama’s through their fertility journey, and one of the best feelings in the world is transitioning that patient from a fertility patient to a prenatal care plan. Both of these require nutritional education. BOTH of them!  Meaning not only is hormone-targeted nutrition a valuable tool while TTC, but prenatal targeted nutrition can help ease your pregnancy and nourish your little one!

First, and it must be said, a prenatal vitamin is a supplement.  Meaning, in a perfect world, it’s used to supplement your nutritional intake, not to provide a safety net for Mama to live off drive-through and convenience store purchases.  Truth be told, not all prenatal vitamins are created equal and there are endless healthy food choices Mama can make to improve her health and that of her unborn little babe.

Protein

First, we’re going to touch on protein.  Proteins are the building blocks of cells and during pregnancy, when Mama is growing a whole lot of cells, it becomes super important that protein intake is sufficient. Research shows us that inadequate protein intake during pregnancy can contribute to low birth weight, placental growth, development, and nutrient transfer issues, and an increased risk of vascular defects in baby. On the flip side of this, higher carbohydrate intake during pregnancy can also lead to these concerns. Current research into protein intake recommendations are showing that we have perhaps underestimated need. New numbers are suggesting protein intake around 60g/day for early pregnancy and getting closer to 100g/day later in gestation to reduce and potentially prevent negative risk in both mom and baby.

Needed Vitamins

Vitamins B-12 and folate (B-9) play an essential role in DNA methylation. Making sure mama is getting these nutrients can reduce the risk of negative side effects including anemia, neural tube defects, low-birth weight, placental abruption, and both developmental and long-term epigenetic adverse health outcomes for baby. It’s also important to be sure you’re consuming folate (naturally occurring), and not folic acid (synthesized), during pregnancy.  Choosing a prenatal vitamin with 5-methyltetrahydrofolate optimizes Mama’s ability to use the nutrient when compared to synthesized folic acid. Folate is much more bioavailable than folic acid as it’s already in its active form and can be easily utilized by your body. It’s important for Mama to get good B-12 in while breastfeeding as well as it improves development and growth in baby earth side.

Some of our fave folate-rich foods include spinach, asparagus, broccoli, Brussel sprouts, sunflower seeds (add em to a salad!), black beans, and egg yolk.

If you’re looking for B-12 rich foods, it’s important to note this nutrient is found in meats, seafood, and poultry. It’s a little harder to achieve with a vegetarian or vegan diet.

*Both of these nutrients are plentiful in many organ meats!  Many nutritionists refer to organ meats and nature’s vitamins. So if you’re feeling brave, give a little beef or chicken liver a go!

Choline

Choline is another extremely important nutrient for pregnancy and it often goes overlooked and undervalued.  It plays an important role in cell division, brain development, myelination, and gene expression during pregnancy. It’s utilized in placenta formation and contributes to nutrient transport from Mama to Babe. Plus, adequate maternal choline shows beneficial cognitive function in infants! Check your prenatal because many of them don’t have choline at all (and if they do it’s probably not enough and you’ll want to take it in dietarily).  Foods rich in choline include eggs, meat, yogurt, shiitake mushrooms, and, on a smaller scale, broccoli, Brussel sprouts, and quinoa.  If you have an allergy to eggs or don’t consume a whole lot of animal protein, choline supplementation can be considered.

Omega-3’s

Omega-3’s are also important during pregnancy and often intake isn’t adequate.  Research shows that animal sources of DHA, like what is prevalent in seafood, are important for neurodevelopment and birth weight.  Fetal DHA levels are considerably more affected by animal sources of omegas than plant-based omega sources and even years later the beneficial cognitive effects of DHA were stronger in mothers who supplemented with cod-liver oil over plant sources (such as olive oil, corn oil, or flax).  When choosing what seafood to consume to get all the yummy health benefits of DHA, be sure to pick seafood with lower levels of mercury.  The general rule of thumb is the lower in the food chain the fish, the safer it is! Great sources of DHA include salmon, pollock, and sardines.

Vitamin D

Vitamin D might be in your prenatal and you might enjoy a good dose of sunshine, but research shows the RDA is likely low for pregnancy and deficiency isn’t uncommon.  Adequate Vitamin D has been shown to reduce the risk of gestational hypertension/ preeclampsia, gestational diabetes, preterm delivery, recurrent pregnancy loss, and postpartum depression. Maternal vitamin D intake is important for skeletal development of baby during and after pregnancy with intake deficiency showing a correlation with type one diabetes and asthma/lung health issues later in baby’s life. The 600IU recommendation appears to be outdated, with other countries and research showing levels closer to 2000-4000IU safe and beneficial.

The above nutrients are a small glimpse into prenatal nutrition. In reality, the picture is bigger than what is presented in this blog post. While following a vegetarian or vegan diet presents particular issues around conception and carrying a baby, certain steps can be taken to optimize nutrition for these individuals. The information available via the internet and social media can be useful, but also misleading, misinformed, and sometimes confusing. If you want to self-study, our favorite resource is a phenomenal book called Real Food for Pregnancy written by Lily Nichols, RDN (can be purchased along with some of her awesome recipes here https://lilynicholsrdn.com).  Her book contains 32.5 pages of cited works in tiny font size so there is no lack of research behind her chapters! To get a more personalized approach if you’re struggling with fertility or prenatal nutrition we encourage you to work with a nutrition professional familiar with supporting expecting mamas!

This blog was written by Dr. Meghan Gray, DACM, MSHNFM, L.Ac. https://www.balancedthistle.com/blog/prenatalnutrition

Protein Studies:

https://www.nature.com/articles/pr2003367

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2350090/

https://academic.oup.com/jn/article/145/1/73/4585822?login=true

B-12 and Folate

https://www.researchgate.net/publication/322438518_Folic_acid_vitamin_B12_and_DNA_methylation_An_update

https://academic.oup.com/aje/article/185/3/212/2918733

https://cdt.amegroups.com/article/view/24182/26221

https://journals.sagepub.com/doi/pdf/10.1177/15648265080292S117

Choline

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/

DHA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/

Vitamin D

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585545/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5122001/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171878/

Seed Cycling

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Seed Cycling

Seed Cycling is the rotation of different edible seeds into the diet at different times in the menstrual cycle. Different seeds will help promote estrogen production during the first half of the cycle, while others promote progesterone production during the second half. In turn these seeds will balance the hormonal rhythm in a woman and promote a healthier cycle, as well as support different symptoms such as PMS, cramping, irregularity and even aiding in transition into menopause. 

Based on a 28-day cycle, the first 13 days represent the menstrual/follicular phase, in which day 1 is when menstruation begins. During day 1 to 13, it is recommended to consume either flax or pumpkin seeds daily to boost estrogen and support the ovary as it gets ready for ovulation. Days 14 to 28, known as the luteal phase, it is recommended to intake sesame or sunflower seeds to boost progesterone at this time. 

When adding in the seeds to your diet it’s helpful to grind them up inorder to increase the surface area for absorption of the essential fatty acids, minerals, and other nutrients. Below is our favorite recipe for helping to add in the seeds to your daily routine.

Seed Cycling Energy Balls

  • Ingredients
    • Seed Cycle Blends
      • Follicular (day 1-13) Flaxseed and Pumpkin seeds: Ground up or whole
      • Luteal (14-28) Sunflower seeds and Sesame seeds: Ground up or whole
    • Shredded Coconut
    • Nut Butter
    • Oats
    • Mini Chocolate Chips: YUM!
    • Honey: Can be substituted for other sweeteners
    • Vanilla Extract: Just a splash for flavor
  • Instructions
    • Combine all ingredients: stir in large bowl
    • Chill: Cover and put in refrigerator for a few hours
    • Roll: Use a cookie scoop or a spoon to help roll out balls

Store: Keep in refrigerator for up to 2 weeks

The Importance of Pelvic Floor Control

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Everyone can benefit from having strong pelvic floor muscles, but especially pregnant women.

“The pelvic floor muscles (the Levator Ani muscle complex) are known to have active roles in pregnancy and childbirth, as well as in spinal stabilization. When the pelvic floor muscles are damaged or stressed over time, health issues like incontinence and vaginal prolapses can crop up [1]. We know these are problems with massive emotional, physical, social and financial costs across the world and a significant cause of stress for these women.

prenatal chiropractor fort collins pelvic floor

For a woman in labor, the ability to relax pelvic floor muscles (as well as contract them) to allow the baby to move through the birth canal is incredibly important, especially as the baby crowns. If the woman can’t relax these muscles as the baby moves through, she will tire more quickly and may require more interventions to assist the birthing process [2]. Muscles that cannot relax could also interfere with a birth progressing without interference. In an ideal situation, strong pelvic floor muscles with an ability to relax would better prepare a mother for a natural, vaginal birth.”

Chiropractic care relieves subluxations, or misalignments of the vertebra which cause nerve interference, thus clearing up any miscommunications to the pelvic floor muscles.  Chiropractic adjustments help by giving the patient more control over their pelvic floor muscles, and in pregnancy can make vaginal childbirth easier.  Our doctors are Webster Certified and specialize in prenatal care, helping women become more comfortable during pregnancy, labor and delivery.

For those who aren’t pregnant, strengthening those pelvic floor muscles may mean a decreased risk of urinary incontinence, fecal incontinence, and vaginal prolapse.

The direct quotes above come from the Australian Spinal Research Foundation, you can find the article entirely here.

A SPECIAL BLOG POST FOR OUR HARDWORKING WOMEN

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Since March 8th is International Women’s Day, it is important to take a minute to acknowledge one of the most common things that women suffer from, chronic stress. The National Institute for Health Research from the University of Cambridge did a study to identify what groups experience the most stress. They looked at gender, age, medical conditions, addiction and mental disorders. Their research showed that for every one male, 1.9 females are affected by anxiety disorders related to stress, and women younger than 35 are increasingly affected. Another study by the American Psychological Association showed that women are much more likely than men to report physical and emotional symptoms of stress including indigestion, fatigue, and headaches. In fact, studies consistently show that women score higher on the stress-o-meter than men. In a survey conducted in 2006 by the American Psychological Association (APA), 51 percent of women reported that stress had an impact on their lives. For this rising level of stress what are some ways stress affects our bodies and how can chiropractic help?

Many of us can see that physical stress can be associated with spinal misalignments but something one might not consider is how emotional stress can affect the spine. How is this possible? When a person is experiencing emotional stress several hormones are released. Initially, adrenaline is released which is also known as the fight or flight hormone. Adrenaline is produced by the adrenal glands after receiving a message from the brain that a stressful situation has presented itself. Adrenaline, along with norepinephrine, are largely responsible for the immediate reactions we feel when stressed. Adrenaline causes your muscles to tense up, you’re breathing to hasten, and can even cause your body to sweat. Norepinephrine is also released to assist in your fight or flight reactions that stem from stress. A steroid hormone, cortisol, is also produced by the adrenal glands and is commonly referred to as the stress hormone. Cortisol is continuously released with chronic stress which can lead to suppression of the immune system (which makes it easier to get sick), increased blood pressure and sugar, decreased libido, acne production, obesity, and more. As you can see the muscles and glands of the body are highly impacted by chemical factors. Today, more than ever, we are hearing about the effect that emotional stress can have on the body which can result in spinal misalignment (subluxation) along with the severe nerve impact those misalignments have on the functioning of the nervous system.

How can Chiropractic help?

Chiropractors are trained to assess the bio-mechanics of the body in its current state and treat the disorders of the musculoskeletal system by realigning misaligned joints to increase the overall function of the nervous system and ultimately the entire body. As we learned earlier, chronic stress often causes misalignments throughout the spinal column especially in the nerves that control cognitive functions as well as immune function and digestive functions (these are the most common systems that chronic stress affects). Chiropractors focus their attention on realigning those areas of interests which can help to relieve the symptoms one might feel when chronically stressed. Chiropractors also use stress relieving therapies including essential oil therapy and referring out for massage therapy, yoga or meditation to help the patient’s overall wellness. Getting adjusted can help decrease chronic stress thereby relieving frequent headaches, digestive dysfunction and the overall improvement in an individual’s quality of life.

International Women’s Day is a day to say “thank you” to all the hardworking women in our lives. Each job is important and each causes a different level of stress in a woman’s life. A simple thank you or a gift of health to help relieve some of the symptoms of stress could help make her life even more rewarding. If you are a patient at Impact Chiropractic stop by the front desk on your way out to get the gift of health card to give to the special women in your life, they will be able to get their new patient exam and x-rays for huge discount!  Call the team at 970-223-5501 for more information.

Here at Impact Chiropractic, we support our hardworking women!

strong women quote 1.jpg

https://www.apa.org/helpcenter/stress-body.aspx

https://impact-chiropractic.com/

Natural Remedies for Hypothyroidism

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Feeling fatigued, stressed out? Do you notice that you’ve also been gaining weight for no apparent reason?  Constantly depressed and can’t get yourself out of this feeling?  These may be signs that you have hypothyroidism.

Over 20 million Americans have problems with how their thyroid is working.  Hypothyroidism is when the thyroid is under-active and hyperthyroidism is when the thyroid is over-active. All hormones in your body work in sync with one another and need to have a delicate balance.

When looking into the thyroid function we recommend getting your thyroid levels checked, and specifically ask for T3, T4, Reverse T3, Antithyroglobulin Antibody (TG) & Antithyoidperozidase Antibody (TPO).  These are all important to truly know how your thyroid hormones are working with one another.  If you do have an imbalance, instead of only taking synthetic hormone replacement medications, try some of these natural remedies.

essential oils for hypothyroidism

Top 10 Natural Hypothyroidism Remedies

  1. Ashwagandha (500 mg/day) – Helps lower cortisol (stress hormone) levels and balances T4 (thyroid hormone) levels
  2. Iodine (150-300 mcd/day) – Helps to resolve thyroid dysfunction.  Do not take if you have Hashimoto’s disease.
  3. Selenium (200 mcg/day) – is vital for the production of T3 (thyroid) hormone, get this through the food you eat.  A great source of selenium is Brazil nuts.
  4. L-tyrosine (500 mg 2x/day) – amino acid necessary for production of numerous thyroid hormones
  5. Fish Oil (1,000 mg/day) – essential fatty acids critical for the functioning of the thyroid
  6. Vitamin B Complex (1 complex capsule/day) – Especially B12 & thiamine are important for neurological function and balancing hormones
  7. Probiotic Supplements (50 billion CFU/serving) – Help to heal the gut and aid in nutrient absorption, necessary to properly take in your vitamins/minerals
  8. Frankincense essential oil – helps increase function of the thyroid gland, can rub directly onto the lower part of your neck
  9. Lemongrass and Myrrh essential oils (2-4 drops) – Mix them together, and can also rub directly onto the lower part of your neck
  10. Conservative Care – nutritional therapy, acupuncture, and chiropractic all have benefits for relieving hormonal imbalances.

At Impact Chiropractic in Fort Collins, we help people with all sorts of health conditions find balanced hormones & their healthiest bodies. Book an appointment today to start your journey to wellness!

TOP 5 REASONS TO SEE A CHIROPRACTOR

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1. PAIN RELIEF

This may be the most popular reason why people go to their chiropractor.  Misalignments to the spine cause stress to muscles, tendons, ligaments, and nerves throughout the entire body. These misalignments can cause pain and soreness.  Instead of taking pain medications, that just cover up the cause of the problem and can cause negative side effects, chiropractic care is a safe and effective form pain management.

2. POSTURAL CORRECTIONS

Poor posture is extremely common for people of all ages.  We spend too much time at our computers, sitting down, being sedentary, and looking down at our phones.  “Text neck” is becoming a regular occurrence in the younger generations as they grow and develop with poor posture.  Regular spinal correction chiropractic care can improve uneven shoulders, unbalanced hip height, hunched backs, and curves throughout the spine.  Proper alignment will let the body perform at its best.

3. LESS STRESS/IMPROVED MOOD

Short term stress is not necessarily a bad thing, but long term stress becomes problematic to your health.  Stress starts to wear down all systems throughout the body.  When the body is misaligned, those systems can’t replenish themselves.  By balancing these systems, your body can take on these stressors, and it won’t be debilitating.  Less stress will also improve your mood.  Hormones will balance out so you won’t have as many mood swings, irritability, anxiety, etc.

4. INCREASED SLEEP/MORE ENERGY:

Chiropractic care, again, balances out the systems of the body.  Sleep centers found in the brain, determine when a person is awake and when a person is asleep.  These nerve communications need to be undisrupted in order to work properly.  Chiropractic adjustments help to restore the proper function of the nerves, so you get a better nights rest and wake up feeling more rested.  A better night’s sleep will give you more energy throughout the day.

5. PREVENTATIVE MEASURES

Chiropractic is good for every person, of every age, at any stage of their life.  We see infants, toddlers, adolescents, adults and the elderly… anyone with a spine can benefit from chiropractic care.  The body is meant to perform at its absolute best at all times, so when it isn’t, you need to find the cause of what is going on.  Instead of chasing around symptoms that are already occurring, prevent them by keeping the body healthy.  The best way to stay healthy is to take care of yourself before problems start showing up!