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Are You Experiencing Holiday Withdrawal?

Now that the holiday season is wrapping up are you feeling relieved or are you a little blue now that the parties are over, and the decorations have been put away?  For some people, it’s tough to get back into the swing of ordinary routines and schedules.  High expectations for the holidays, winter weather blues, fatigue, and overindulgence of holiday treats can leave us feeling blue. If you’re having trouble adjusting, here are ten holiday stress management tips.

  1. Get Outside and Away from Holiday Stress

Although the weather may be frightful outside, heading outdoors for a 10-minute walk can boost your mood.  If it is too icy or windy, you can check out the walking track at the Rustad Recreation Center in West Fargo to get your blood flowing and lift your mood.

  1. Reboot your Routine

There is no better time than the holidays to throw off your regular routine.  Most people thrive when they stick to a pattern.  If you have children, you know that any shift in routine can increase tantrums and alter attitudes in a negative way.  Every family needs routine as they help one stay organized and keeps life f

3. Take a Tech Break

According to the Anxiety and Depression Association of America (ADAA), social media can make anxiety symptoms worse.  It is normal for people to share photos of family gatherings, the sunny vacation, gifts that were received, and holiday parties.  A constant barrage of happy and polished selfies can leave you feeling lonely, inadequate, anxious, and depressed.  Consider taking a holiday break from social media and being physically and mentally present with the people around you.

4. Celebrate YOU. Self-care is a MUST.

Many people focus on giving gifts and doing thoughtful gestures for others during the holidays.  Though giving gifts is a nice gesture it can put your own needs and wishes on the back burner.  This can leave you feeling resentful and angry.  Don’t forget to take care of yourself physically and mentally.  Put yourself in a time out, buy yourself a massage, take time to read your book, or participate in a yoga class.  You have accomplished a lot this year and it is important to celebrate all you have done!

5. Try Something New

There is no better time than now to pick up a new hobby, take a class you have been wanting to try, or start a project that you have been wanting to do.  With the winter days dragging on, fill your time doing something you love or learning something new.

6. Reevaluate Your Diet

Why do we only make new diet resolutions in January?  Better nutrition is a vital aspect of one’s health all year-round.  By making small, simple changes year-round we can see long-term results.  Something simple like cutting back on sugar can reduce your likelihood of catching a cold, help you shed extra weight, and make you feel happier.

7. Schedule a Massage for YOU!

Give yourself the gift of massage.  A great way to reduce stress levels, ease tight muscles, and rejuvenate your energy is to have a massage.  Kathy Johnson, LMT at Therapeutic Massage Solutions is located within Venture Chiropractic.  She would be happy to help you move better, sleep better, feel better, and reduce your stress and anxiety.

8. Say No and Ask for Help

Have you ever returned from a vacation with a pile of extra work on your desk and an email inbox overflowing with requests?  If so, this may be a significant source of stress and can impact your mental health.  If you are feeling overwhelmed ask for help or an extension on a project.  It is also important to not overcommit.  By saying no, you will be able to complete the tasks you have committed to and will avoid spreading yourself too thin.

9. Don’t Forget the Water

In the hustle and bustle of the holidays we may forget to stay hydrated.  Between running errands, shopping, and decorating we may find we are drinking less water.  Overindulgence in alcohol, sugary drinks, and salty appetizers may leave us even more dehydrated.  Remember to drink ½ your body weight in ounces.

10. Declutter

Why wait until spring to clean and declutter?  The winter months can be a great time to escape the cold and tackle clutter.  Deep cleaning can rid your home of germs that cannot escape.  Surround yourself with people and things that make you happy and get rid of the rest.

Whatever your reasons for feeling blue after the holidays, the good news is there are plenty of ways to ease your stress and start looking forward to spring.  Don’t tackle everything at once.  Pick a task or goal and begin there.  Establish a regular routine and repeat.  Small changes will yield long-term results.  Next week’s blog will focus on tips to how-to set successful resolutions and make them stick!

 

–Melanie Dockter, DC, CACCP

If breastfeeding is so natural, how hard can it be?

“If breastfeeding is so natural, how hard can it be?”

The number one topic of discussion in some of the postpartum depression support groups that mother and founder of Postpartum Support Virginia, Adrienne Griffin, has been involved in is breastfeeding.1  For some women, breastfeeding exacerbates their anxiety because they are experiencing too much pain, worried their baby isn’t getting enough, worried they aren’t going to be able to maintain their supply, or just concerned about what others would think if they stopped.  The rate has been shown to be as high as 92% of mothers reporting breastfeeding challenges during their first week postpartum.2

Pain is very common when a new mother starts nursing.  Let’s face it, they don’t make nipple cream for nothing.  The soreness does go away as both you and your baby learn how to nurse together.  Although breastfeeding is instinctive , there is a learning curve when it comes to breastfeeding and it may take weeks before you and your baby master the skill.  This learning process involves multiple times a day (every 2-3 hours in fact) of attempting the latch, finding a comfortable position to hold the baby, make sure they are swallowing, switching breasts, etc.  Remember, we are born with the innate ability to find the breast and feed. Baby’s have the ability to be placed on the stomach and creep to the breast when they are allowed to do so.

If you are having trouble, do not wait until you cannot take the pain anymore.  Reach out to a professional such as your OB/GYN, a La Leche League leader, postpartum doula or midwife, or even a parent for help.  I am connected with various postpartum professionals in the area that are well-equipped to assist with nursing challenges.  One area that is important to address is potential lip and tongue tie issues.  Tongue and lip ties have been shown to hinder the breastfeeding relationship and can result in issues seen later in life as well.  Recent research shows that there are different kinds of ties, many of which are overlooked in infancy. These issues can make successful breastfeeding an uphill battle even for the most experienced mom.  Proper evaluation, treatment, and post-rehab exercises are vital for success.  The earlier these issues are identified the chances of successful breastfeeding and decreased anxiety for mom occur.  During next week’s blog we will discuss more about tongue and lip ties.

New mothers are returning to work after giving birth sooner than ever.  The U.S. is the only major country on the globe that offers no paid time off for new mothers, placing a terrible burden on these women, their families and the country.  A CDC report shows that only 10 percent of mothers who work full-time are still breastfeeding their baby at 6 months!3  Some things you can do before returning to work to make sure your baby can get the benefits of breastmilk for as long as possible:

  • Get a hands free double breast pump. This type of pump is the most time-saving and you also have the freedom to still do work with both hands free.  Talk to your insurance company for what specific types of breastfeeding equipment are covered under your plan.  If you travel a lot for work, purchase a battery for your pump.
  • Purchase a travel friendly cooler and ice pack to keep the milk you pump fresh. (Expressed milk can stay good for up to 6-8 hours if you don’t have a cooler on hand.)
  • Be sure you speak to your boss or department at work to set up a time and place for you to pump while at work to maintain your supply during missed feedings while you are apart from your baby.
  • Pump and store before returning to work. Pick a couple times a day to pump after feeding your baby.  Store this milk in the freezer so you have a nice stash before returning to work.  Date the bags.  Frozen milk can be stored up to 1 year in a deep freeze, with 6 months being ideal.  Once thawed, be sure the baby consumes it within 24 hours.4

If you are experiencing difficulty with breastfeeding it can be helpful to have your infant evaluated by a chiropractor with experience in infant conditions to see if there are any structural or mechanical issues that could be hindering your success.  If baby is unable to turn his/her head equally to each side that may make nursing difficult and biomechanical issues, such as decreased range of motion, can reduce baby’s ability to freely turn his head towards the breast.  Craniosacral therapy can also be a huge benefit for your little one and start you both out on the right foot.

I encourage all parents to incorporate a chiropractic exam as a necessary part of their newborn’s well evaluations.  If I am unable to help I can connect you with other professionals who can assist with any challenges you may encounter with your newborn.  Including chiropractic care for your newborn may be one of the most important choices you make in the support for successful breastfeeding and future health of your child.  If you are nervous about getting started I would be happy to talk with you prior to your office visit to answer any questions and to ensure you are comfortable.

~~Dr. Melanie Dockter, DC CACCP

References:

1. Stone, Katherine. Breastfeeding & Postpartum Depression: What Should Moms Do?! Postpartum Progress. May 13, 2009. http://www.postpartumprogress.com/breastfeeding-  postpartum-depression-what-shouldmoms-do
2. Wagner, E., et al. Breastfeeding concerns at 3 and 7 days postpartum and feeding status at 2 months. Pediatrics 2013; 132(4):e865-75.
3. Kam, Katherine. Why women don’t nurse longer. Parenting. http://www.parenting.com/article/momsright-to-breastfeed.
4. “Breastmilk Storage & Handling • KellyMom.com.” KellyMom.com, 15 Mar. 2018, kellymom.com/bf/pumpingmoms/milkstorage/milkstorage/.

The Sunlight VItamin: Vitamin D

Let’s review some basics about this amazing vitamin:

What Is it?

Vitamin D is a fat-soluble vitamin. This means it is absorbed in the intestines while the excess is stored within the body.  Vitamin D occurs naturally in fish and other foods like egg yolks, cheese and beef liver. Vitamin D is created through in our skin by exposure to sunlight.

What Does It Do?

Vitamin D helps our intestines absorb Calcium and Phosphorus, two essential minerals for bone growth and repair.  Vitamin D can also play a role in cell growth. Some studies have shown that it may help fight against infectious disease or even autoimmune disease as well. Vitamin D is vital for all systems of the body and helps us feel and function better.

Where Can I Get It?

Vitamin D naturally occurs in certain oily fish such as cod liver oil, salmon, and sardines.  If you can stomach beef liver, this can also be a great option. Many foods are fortified with Vitamin D like milk, breakfast cereal, and bread; however, these also contain high levels of sugar. I would recommend that these food options are not the primary source of your Vitamin D intake.  The best source of Vitamin D for our bodies is sunlight exposure.

How Much Is Necessary?

This is a loaded question because many factors will come into play including your body mass, skin color, age, gender, and where you live.  Moderate exposure to sunlight may be best for producing adequate amounts of Vitamin D in the body. The actual recommended amount of exposure time needed will vary from person to person.  Some studies 1 suggest exposure of the arms and legs or of the hands, arms, and face for 5-15 minutes a day.  This can be difficult for people who live in the northern countries where sunlight exposure is minimal.  Dietary consumption may also be difficult in certain regions of the world, due to the limited food options that naturally produce Vitamin D.  Taking oral supplementary Vitamin D is another option that can be beneficial for people who do live in area of minimal sun exposure.

What Are My Vitamin D Levels?

If you are curious about finding out what your actual Vitamin D levels are in your body, we at Venture Chiropractic can help you!  We offer blood test services at our clinic to help accurately test for your current Vitamin D level. Call (701) 730-3867 today to set up your appointment and we are happy to answer any questions as we do our best to serve you!

 

-Dr. Matt

 

References

  1. Gaby, A. R., M.D. (2011). Nutritional Medicine (2nd ed.). Concord, NH: Fritz Perlberg Publishing. pg.116

Post-Partum Baby Blues: Find Out What You Are Missing – Part 4/4

Find Out What You are Missing

You may have been deficient in Vitamin D during pregnancy and never knew it if you weren’t tested.  Most nurses and OB/GYN doctors only ask if you have been taking a pre-natal vitamin.  However, most pre-natal vitamins do not have enough Vitamin D in them to achieve optimal status at serum levels.  A recent study published in the journal Archives of Women’s Mental Health suggests that low vitamin D levels in mothers during pregnancy increases the risk for postnatal depressive symptoms.1  Vitamin D supplementation is a low-cost and safe intervention for all pregnant women.

Is your HDL Cholesterol high enough?  Cholesterol also happens to be a precursor to sex hormones and vital for vitamin D physiology.  In a well-known study published by the Journal of Psychiatric Research, the authors found that postnatal participants with depressive symptoms had lower serum HDL concentrations.2  This type of cholesterol can be raised by taking a supplement rich in Omega-3 such as Fish Oil.  Dietary intake of avocado, nuts, fish, olive oil, coconut oil are all good options.

Vitamin D and HDL Cholesterol levels are just two of many missing links that may be contributing towards depressive symptoms after giving birth.  You are experiencing all sorts of feelings at once in this time in your life.  Whether you are a new mother or considered a veteran, every child is different, and you will face different obstacles to overcome.  So, take the guesswork out of your health.  We can spot check vitamin D and Cholesterol or provide a comprehensive panel for the blood status, so you can be sure you are doing everything you can for you and your baby.  There are safe, natural treatment options for depressive disorders and anxiety. However, never stop taking your medications without the guidance of the health professional that prescribed them and it is important to seek the support of a properly trained medical profession to properly diagnose.  Most supplements are safe to take during and after pregnancy, even if you are nursing.  By testing first, you won’t fill your valuable time reading labels or taking supplements by trial and error.  We can will tailor a detailed program for you to follow that can optimize levels in the blood to avoid and/or improve depressive disorders.  Depression should not be taken lightly.  It is not just you who will be affected; you now have a baby who relies on you for care and comfort.

  • Dr. Melanie

 

References:

1. Hunter, Will. Low vitamin D status during pregnancy may increase risk for symptoms of postpartum
depression. Vitamin D Council. April 2014.
2. Teofilo, Marcella Martins Alves, et al. HDL-cholesterol concentrations are inversely associated with
Edinburgh Postnatal Depression Scale scores during pregnancy: Results from a Brazilian cohort study.
Journal of Psychiatric Research. Volume 58. November 2014, Pages 181–188

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Phone: (701) 730-3867
Email: info@venturechiro.com

3252 51st St S, Ste A
Fargo, ND 58104-7901

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Monday 9 AM to 6 PM
Tuesday 10 AM to 7 PM
Wednesday 9 AM to 6 PM
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