WOMEN'S HEALTH

Daily Supplements To Add Into Your Routine

by

Metagenics Vitamin D-3

Taking daily dietary supplements is one way to ensure that your body is getting the nutrients it needs to function at its best. While we can get many of the nutrients that we need through healthy eating habits, most people need an extra boost from supplements. There are several kinds of daily supplements so it can be daunting to get started. You may wonder what supplements to start with, how many to add into your routine, or where to get them. However, it does not have to be overwhelming or complicated to introduce vitamins into your routine. The important thing is learning what your body needs and going from there! There are a few supplements that we love and know that many people can benefit from introducing into their routine.

A Few Supplements We Love:


Vitamin D: Vitamin D is a fat-soluble vitamin that supports our body’s health in many ways.

Some of the benefits of Vitamin D include:

  • healthy bones and health
  • supports immune system
  • supports brain and nervous system health

Omega-3: Omega-3 are nutrients we can get through certain foods or through supplements. They help us to maintain a healthy body and serve as an energy source. They also help to lower blood pressure and promote a healthy heart.

Probiotics: Probiotics are your guts’ best friend. They help with your digestive health by balancing the bacteria in your digestive system. Your gut communicates with your brain through nerves and hormones so it is essential that your gut is treated well in order to maintain general health.

B-12: Vitamin B-12 is essential in nerve function and red blood cell formation. Those deficient in Vitamin B-12 may experience a lack of energy, tingling, numbness, and fatigue. Adding B-12 into your routine may help improve these symptoms.

Magnesium: Magnesium is a mineral that plays a vital role in keeping blood pressure normal, bones strong, and heart-healthy. Here are some of the many benefits that magnesium may give:

  • anxiety improvements
  • reduced headaches
  • sleep improvements

Where To Buy Your Supplements

There are many places you can find all of these incredible supplements including your local health foods store, amazon, or other online storefronts. The important thing is to make sure they are high quality and free of harmful contaminants so make sure to check the labels and research which brands are trustworthy. We know that not all vitamins are created equally so at our office, we use and love the supplements from Metagenics. They offer a large range of vitamins and are high-quality supplements. Their website gives a lot of helpful information about the products they offer.

What is an Inside-Out Approach to Health?

by

Chiropractic care is all about an inside-out approach to health. There is an emphasis on restoring our body’s ability to adapt, heal and grow. Our nervous system’s job is to be the command center for the body. It helps all other parts of the body communicate with each other. Keeping the nervous system functioning at its best is essential for our health. Feeling good on the inside translates to how we look on the outside. There is so much more value in how we feel rather than how we look! Taking an inside-out approach to health gets to the root of the problem and provides long-term solutions to pain and discomfort.

How Chiropractic Heals the Body from the Inside-Out

Chiropractic was founded on the belief that the body has the innate ability to heal itself. We are constantly exposed to external sources of healing whether that is medications, surgery, or quick fixes. While those things have value in certain circumstances, Chiropractic principles teach that the body is capable of incredible things when it is functioning at its best. The goal of chiropractic adjustments is to create balance in the body by removing interferences and restoring the nervous system’s functionality. We need proper structure in order to achieve proper function. Getting regular chiropractic adjustments aids in the restoration of our body’s innate ability to heal itself by focusing on the health of the spine and the nervous system.

Food and Inside-Out Health

In addition to consistent chiropractic care, the things we put into our body plays a big part in how well we function. Food is fuel for our bodies! Whole, nutrient-rich foods can impact our body’s ability to heal itself. On the other hand, when we constantly feed our body with sugar-filled, processed food, we are limiting the incredible things that our body can do. While it is important to treat ourselves and enjoy the food we eat, there is so much value in adding more fresh, whole foods into the mix.

Daily Movement’s Role in Inside-Out Health

Exercise routines can feel intimidating and impossible to keep up with. However, adding daily movement into your day does not need to be stressful or overwhelming. Going on a walk, stretching before bed, trying a new workout class with a friend, or even standing up throughout the day at work are all ways to get moving. An inside-out approach to health involves getting your heart rate up and prioritizing daily movement. The benefits of exercise are seemingly countless; increased circulation, better sleep, improved mood, and more energy are just a few. Once we begin to look at movement as a tool to help us feel our best rather than using it to look a certain way, it becomes even more powerful to our health.

How Mindfulness and Meditation Impact Inside- Out Health

The way your think affects your health. Whether you think about things in a positive or negative light makes a difference. Mindfulness is the practice of being present and aware of what is going on in the moment. Meditation is a great way to get into the practice of mindful thinking. Thinking in this way reduces anxiety, improves positivity, and promotes a healthy lifestyle. Our mental health and our physical health go hand and hand so it is important that we take our mental health seriously. How we think about ourselves, others, and the world around us is a huge part of inside-out health.

Prenatal Nutrition

by

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

by

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

by

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

by

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/