5 tips to take care of yourself

Take Care of yourself….How? 5 tips anyone can do.

You've heard people say, "You need to take care of yourself." And somehow that is supposed to fix everything?

When you are a massage therapist, your work is to help people take care of themselves. Massage therapists encourage people to take care of themselves, too. The question is HOW?

When taking care of one's self, here is a few key points:

1. Get adequate sleep - most people need between 6-9 hours of sleep per nite. 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 an walk a few dozen extra steps. Build in activites 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. Take your vitamins/nutrients- whether in food, bodily soaking, liquid or powder/pill form, when you are stressed your electrolytes and other essencial nutrients get used. For example, go rock climbing in a gym for an hour or two with no breakfast....you will be ravenous by the time you are done because of all the calories/nutrients you consume in that one short hour or so.

4. Eat appropriately for your daily activities -massaging is a high calorie drain nearly the same as rock climbing or other exercise. For everyone, and especially therapists, eat a good breakfast high in un-greasy protein to diminish your sugar cravings, set aside time to eat a good lunch and you will be prepared for a light dinner (so you don't feel like gorging right before bed).

5. Take time to smell the roses - when you are stressed, the body is acting like it is running from a tiger (or some animal that is trying to eat you). Your body is in fight or flight mode....

This is the equivalent to running a marathon all day every day - your body will begin to give out after a while of running full out all the time.

When stuck in fight or flight, the mind is reviewing the situation and looking for escape as if you were faced with a tiger chasing/cornering you. This is the 'racing mind' when you try to sleep. Its a fabulous function if you were to actually be faced with a tiger, because you wouldn't want to be caught napping by the hungry tiger (you probably wouldn't wake up too happy when the tiger takes a leg). But when its a test, a bill, or a paper due, its an imaginary tiger and won't actually kill you, but your body still reacts the same...

Do what you can to resolve the situation, set a timeline or accomplish what can be done today and make a ToDo list for what is waiting on tomorrow. Once everything that can be done is...

Smelling flowers and enjoying scenery, relaxed conversation, massage, down-time will help reduce that stress or take you out of fight or flight.

So schedule your massage and Take Care of yourself.
All of our staff and practitoners at Family First Chiropractic and wellness are here to help you through your journey, please call us a 403-347-3261 to book an appointment today.

 

CranioSacral Therapy and Birth

You may have planned and hoped for a natural vaginal delivery but what happens if complications arise during birth? These complications during labour may result in your baby being delivered by:

·         Caesarean-section (c-section).

·         With the help of vacuum pump or suction.

·         With the help of Forceps

Interventions, when necessary, often save lives. In my experience with CranioSacral Therapy - it helps to eliminate, or minimise, complications that arise as a result of these types of deliveries.

With CranioSacral Therapy, I work on the membranes and cerebrospinal fluid that surround and protect a person's brain and spinal cord, extending from the bones of the skull (which make up the cranium) down to the tailbone area (or sacrum).

The role of this system in the development and performance of the brain and spinal cord is so vital that an imbalance or dysfunction in it can cause sensory, motor and/or neurological disabilities

A CranioSacral Therapist uses a touch generally no heavier than the weight of a nickel. Skilled practitioners can monitor this rhythm at key body points to pinpoint the source of an obstruction or stress. Once a source has been determined, they can assist the natural movement of the fluid and related soft tissue to help the body self-correct.

I have noticed that most babies (and mums too!) often need assistance following the effects of a difficult labour. One of the reasons for this is that in the ideal birth situation, nature has designed a baby's skull to be compressed as it travels through the birth canal during a vaginal birth.

Babies born by c-section miss out on this vital compression (which helps balance the cranial bones) through the birth canal. Babies born with the use of forceps or vacuum often experience undue stress on the head and face and strain patterns can often develop in their bodies. The euphoria of your baby's safe arrival can mask the stress that your baby has experienced. But soon problems can arise.

With Craniosacral Therapy I use specific, gentle touch techniques to assess, resolve and eliminate the restrictions that cause these problems. The light pressure creates deep change - releasing restrictions in the baby's tissue that surrounds the brain and spinal cord. This intervention encourages the infant's body toward a natural alignment.

With Craniosacral Therapy I use specific, gentle touch techniques to assess, resolve and eliminate the restrictions that cause these problems. The light pressure creates deep change - releasing restrictions in the baby's tissue that surrounds the brain and spinal cord. This intervention encourages the infant's body toward a natural alignment.

During the treatment the baby often naturally needs to cuddle, feed or cry as balance is restored and emotion is released in the body. Mums and Dads often feel a sense of relaxation as the baby's Craniosacral system returns to optimum function.

I have found that treatment with Craniosacral therapy benefits all babies following birth - but it is highly recommended for babies who have had birth complications - including Caesarean Sections.If you have any questions please call Jeannette Raskin at 403-347-3261 at Family Furst Chiropractic and Wellness, located at 142 Erickson Drive, Red Deer

Natural birth...what you need to know

·         Babies born naturally are usually born when they are ready. Elective caesareans typically take place a week or two before the expected due date. However, many babies if left to be born naturally are born at 41 or 42 weeks. If there was any miscalculation, a baby removed surgically could be at risk for prematurity and encounter respiratory problems as a result of under-developed lungs.          

·         Babies born by vaginal birth have considerable lower risk of respiratory problems. The compression of the baby’s thorax expels the amniotic fluid during the birth process and helps to prepare the lungs to breathe air. There is a high risk of respiratory distress syndrome in babies born by cesarean and a high risk of asthma.·          

·         The passage through the birth canal stimulates the baby’s cardiovascular system, which boosts blood circulation and primes the baby for birth. There is evidence that this process also has long term benefits for the baby’s co-ordination. Cranial osteopaths are reported to be able to determine whether a baby was born vaginally or by caesarean.·          

·         Babies born vaginally receive protective bacteria as they pass through the birth canal. These bacteria colonise in the intestine and are crucial for developing a balanced immune system, from childhood right through to adulthood.          

·         During a natural, vaginal birth babies benefit from hormonal surges in catecholamines during labor, which results in them being more alert and able to connect with their mothers at birth.          

·         Similarly, endorphins, nature’s ‘feel-good hormones, which are secreted during an unmedicated childbirth have been found in the placenta and umbilical cord. These hormones may help the baby adjust to life outside the womb as well as make the birth passage more comfortable for baby.          

·         Babies born by vaginal birth exhibit more interest in pre-breastfeeding behaviours such as sucking and massaging the mother's breasts. They are also reported to nurse for longer periods within the first 90 minutes after birth, which has many benefits for both the mother and the baby.

·         A European study in 2008 found that babies born vaginally had a 20% lower risk of developing type 1 diabetes than babies born surgically.          

·         The process of labor is reported to enable babies born vaginally to cope with stress better than those born dramatically by cesarean. Cesarean birth triggers a dramatic stress response which could set up a child to always over-respond to stress.

·         If the vaginal birth was drug-free, the baby will not experience any side-effects of medication administered during the process.         

·         Skin-to-skin contact between the mother and baby can occur easily after a natural birth. This has many physiological benefits to the baby including optimal brain development as well as better attachment and breastfeeding success.          

·         Newborns are less likely to be admitted to the intensive care unit if delivered vaginally.

Most babies born after 36 weeks are able to display all the following responses and reflexes. Babies born prematurely can have immature reflexes, sometimes contributing to them spending time in the Intensive Care Nursery. 

The normal reflexes and responses of a newborn baby can include: 

Rooting reflex
Sucking and swallowing
Gag reflex
'Startle' or Moro reflex
Crawling reflex
Grasping reflex
Walking and stepping

Side Effect from Smoking

Side effects from smoking:

Cigarettes cause wrinkles: Why the wrinkly face? Smoking hampers the blood supply that keeps skin tissue looking supple and healthy.

Thinner hair

As if the wrinkly skin wasn’t enough, smoking hurts your hair too. Experts think the toxic chemicals in smoke can damage the DNA in hair follicles and generate cell-damaging free radicals as well.  The end result? Smokers have thinner hair that tends to go gray sooner than nonsmokers. That is, if they have any hair at all. Dementia and neurologic diseases
People who smoke a pack a day have almost two and a half times the risk of stroke as non-smokers. The best current research suggesting that smoking makes little difference in the risk for Alzheimer's, and if it does, the risk for dementia is slightly higher in smokers. Certainly, smoking can affect blood vessels in the brain as it does in the heart, increasing the risk for dementia from small or major strokes.

Female infertility and pregnancy
Studies have now linked cigarette smoking to many reproductive problems. Women who smoke pose a greater danger not only to their own reproductive health but, if they smoke during pregnancy, to their unborn child. Some of these risks include the following:
Greater risk for infertility in women. Greater risk for ectopic pregnancy and miscarriage.
Greater risk for stillbirth, prematurity, and low-birth weight. Smoking reduces folate levels, a B vitamin that is important for preventing birth defects.
Women who smoke may pass genetic mutations that increase cancer risks to their unborn babies.

Effects on bones and joints
Smoking has many negative effects on bones and joints: Smoking impairs formation of new bone and women who smoke are at high risk for osteoporosis.
Postmenopausal women who smoke have 17% greater risk for hip fracture at age 60, a 41% greater risk at 70, and a 108% greater risk at age 90.
Smokers are more apt to develop degenerative disorders and injuries in the spine.
Smokers have more trouble recovering from spinal surgery.
Smokers whose jobs involve lifting heavy objects are more likely to develop low back pain than non-smokers.
In women, smoking may also pose a small increased risk for developing rheumatoid arthritis.

Behavioural and Social Problems

Children of smoking mothers are more likely to have more motor control problems, perception impairments, attention disabilities, and social problems than children of non-smoking mothers. Some reasons for these associations have been suggested:

Women who breast feed and smoke pass nicotine by-products to their babies, which may contribute to these problems.

Women smokers tend to be less educated than women non-smokers, which may cause increased stress at home.

Smoking mothers and their children may share certain inherited psychologic factors, such as depression, which cause addictive and behavioural problems that are unrelated to smoking itself.