How to turn a breech baby… June 24, 2007

So I had another little jaunt to the hospital on Friday due to some complications. Luckily the baby and I are healthy, but the baby is breech at this time. I’m almost 7 months pregnant so I have some time for him to turn, but it started me thinking about ways to turn a baby safely and naturally. Breech presentations (where baby’s butt or feet are in the pelvis rather than the head) are a common reason for cesarean sections. In this country 30% of births are by c-sections. It can be a very safe option when mom and baby are in distress. However, a vaginal birth is much more preferred, barring any other significant issues. Here are a few options to try to coax baby into turning.

1. See a chiropractor. Many times us pregnant women are lucky enough to have low back issues causing a less than ideal situation for little one. When there are low back problems they can cause restraints in our pelvis, causing baby to want to stay in a breech position. Getting adjusted is a wonderful way to release that pressure in your pelvis. Sometimes, the chiropractor can use a technique call the Webster’s technique to help turn the baby in the third trimester. It’s a gentle procedure that works with the pelvis.
2. A knee chest position where your head, shoulders are on the mattress with your butt in the air (looks like how my two year old sleeps) while your hips and knees are bent to a little more than 90 degrees without touching tummy. Hold for 15 minutes and repeat every two waking hours for five consecutive days. I tried this one last night and I think the baby moved some. At least he wasn’t kicking my bladder all night.
3. Try visualization – I don’t know the success rate of this option but it never hurts to try. Visualize him/her turning into a head first position and talk to your baby about it. Keep yourself relaxed and your mind free of stress. Repeat this a few times throughout the day.
4. Lastly, your OB or midwife may try an external cephalic version. This can be very painful and you must have no other complications involved before it can be attempted. I would use this as a last resort.

Most likely, if your baby is full-term, he/she will turn. The odds are in your favor at 96%. So keep the faith and I’ll let you know how successful I am with my exercises.

Ditch the diet sodas! June 21, 2007

I was practically raised with Diet Coke as my primary drink of choice. As many of you know, aspartame is the sweetener for many diet sodas. But how safe is aspartame and how much can we safely ingest? For debating purposes, I’m going to leave Splenda out of this topic, but we’ll cover that one in a future post.

I have read quite a few articles on the detrimental effects of aspartame. Many people get quite excited about talking about it’s pros and cons. For us women, the idea of drinking something that tastes good and is CALORIE-FREE can be very enticing. However, when we decide to drink a diet soda at a fast food restaurant, it doesn’t give us the freebie calories to extra-size our meal. Studies show that people how drink diet sodas can possibly gain weight at the same rate or more as those who drink regular colas.

So if diet sodas sweetened with aspartame are bad, what can we drink instead? Good old fashioned Adam’s Ale (as my papaw called it), aka water. Yuck, there’s no taste to that. Yeah, I know, but since your body is made mostly of water it is the healthiest form of drink. I used to buy diet sodas by the case and finish them in two days. I gave up my soda guzzling days three years ago, just before I got pregnant with my son. I have noticed since giving up aspartame and caffeine, I have felt healthier and my weight has been easier to control. Point is, I understand your reservations about giving it up, but as you reach for the next Cherry Diet Pepsi, think about how much healthier you are by avoiding a drink that breaks down into formaldehyde (a human pickling substance that is also carcinogenic). My thought? No level is a safe amount to consume.

What’s next – setting goals June 19, 2007

Goals are like computers, they require constant upgrades and need to be frequently updated. As I became an adult, I realized my goal in life at the time was to graduate at the top of my class from chiropractic school. After I achieved that goal I realized I wanted to have kids and get a house. Once those were accomplished, my life began to revolve around my new responsibilities. Thinking about the next goal in life was never given much serious thought while I was busy changing diapers, keeping my head above water at work, and trying to get some quality time with hubby.

I have been fortunate enough to have a timeout in my life where I can figure out the next step in life, but let’s talk about you and what you want. When you are alone by yourself, and think about where you are in life, are you happy with the resulting image? If you are, you are an inspiration for all of us. However, if you’re not, don’t think for a second that you are alone.

Not even close.

Take a moment and think about how you want your life to be in the next week, month, year, decade. What does your heart tell you? Do you have a dream that you feel has been lost? Here’s what I suggest – WRITE THEM DOWN! That’s not too hard to do, is it? After you write them down, imagine them being actualized and think about them daily for at least a few quiet moments a day.

Maybe you are at home with your three kids and don’t realize that you have any further dreams. I believe all my fellow moms out there are chock full of potential. Being a mother is one of the most important jobs of our lives. As a mom, I find that I enjoy my life more fully if I allow myself my own dreams and give into exploring them when I have a moment (since on bedrest I have had lots of moments).

Listen to your heart, your inner soul, the little voice that speaks to you about improving your quality of life, whether it’s through starting an at home business, volunteering through your church or just helping out a friend in need. Imagine the example you can be setting the next generation by actualizing your dreams. Give into them, don’t stamp them out and BELIEVE you can do it!

Childhood obesity June 16, 2007

30% of kids are overweight and plagued with childhood illnesses. What can be done about this growing epidemic?

• Throw away the TV – okay maybe not that extreme but at least limit it to no more than one hour per day. Kids are spending 4-5 hours of screen time per day.
• Kick ‘em out of the house – not literally of course. Encourage your kids to get outside by playing in the yard or swimming at the local pool. You can even jump on board too, and take a family walk together.
• Limit the junk. With the media honing in on our impressionable children, it’s hard to say no. Keep in mind the long term effects of obesity to motivate you to not give in. How to get around it? Don’t keep it in the house.
• Be strong in the face of your kids. It’s very easy for me to sit here on my couch and give advice, but I also understand how tough it can be to break some of these habits. Ideally, you would want them never to have started, but if they have, then you want to be resolute in your new rules. Set a good example for them and stand strong to implement them. Get help from your partner or friends to help you stay resolute in your new requirements.

You are making these changes to improve the health of your child. It’s our responsibility as parents to teach our children healthy habits so that they can improve the health status of our country. Stand strong and trust yourself.

Infertility, how do you deal? June 13, 2007

Hearing about infertility has become increasingly more common. 12% of women suffered from infertility in 2002. Infertility is defined as being unable to conceive after a year of unprotected sex.

How do you control your feelings that accompany infertility, especially when we are used to getting instant results? How many of you have experienced resentment towards a pregnant friend who wasn’t even trying who got pregnant immediately? The unfairness of it can be debilitating.

I can’t tell you how to feel or what to do, but I believe a positive attitude is very important. It took me six months to conceive my second child which isn’t a really long time at all, but while you’re waiting for your ovulation and then wondering if this month it took, it’s next to impossible to think about anything else. Now that I am pregnant and having been on bedrest for 3 months, I am so much more grateful to know that I have a healthy baby in my womb. While six months seemed forever to me, I’m reminded of the story of my grandmother who tried for 12 years before she conceived my mother. In the 1940’s infertility was very hush-hush and there was no drug therapy or IVF treatment options.

Below are some tips that I believe are important to keep in mind as you struggle with achieving parenthood status.

• Let it go – this one is the hardest. I found that when I realized I couldn’t make my pregnancy happen by obsessing over it, I finally let go of that stress. Guess what happened? I was pregnant that following month.
• Maintain good health for you and your partner. Not only should you stop smoking, taking prenatal vitamins, and maintaining a healthy weight, but you should also take care of your mental status.
• Try chiropractic – many times women have restrictions in their spine that can lead to malfunctioning of the reproductive system.
• Have date nights! Assuming you still like your spouse after going through baby-making stress, go out with him and enjoy yourselves. Put the focus on each other and how special your relationship is instead of ovulation kits and clockwork lovemaking.
• Of course meeting with a fertility specialist is another option, but give the above some attention first, and then get evaluated.

Babymaking can be an incredibly romantic, loving time with your spouse but it can also put the most stress on it. Remember that this person is someone you have chosen to be with for the long haul. Nurture that relationship first and foremost and the rest will happen.

The anti-aging trend – 5 tips to keep in mind June 11, 2007

To botox or not. To nip/tuck here and there. We have become a culture that is obsessed with youth. I admit being somewhat swept up by the idea of looking 20 forever. But what can we do for ourselves that doesn’t involve injections and scalpels?

1. Keep active – if we stop moving and start “feeling our age” we’ll freeze up like the Tinman and then the aches and pains really begin. This helps with weight control which can also decrease other weight induced health problems.
2. Stop the sun worshiping – I’m guilty of laying in the sun for hours in college only to turn my fair skin into a lobster colored hue. Keep the sunblock handy and save your skin!
3. Live your life for the long haul – meaning, treat your body like it’s going to live to be at least 100. That means stop the smoking, drink in moderation, get plenty of rest and all that. Statistics show that by the year 2050, one MILLION people will be labeled a centenarian. Wouldn’t you like Willard Scott to say your name on the Today show?
4. Treat yourself well – keep the stress under control. Remember Richard Carlson’ s book – Don’t Sweat the Small Stuff? Some events are just not worth getting worked up about. Studies show that stress can increase your risk for chronic illnesses.
5. Have meaningful relationships – many have heard of the health benefits of a happy marriage. By having nurturing, healthy relationships, you exude love to others and yourself.

Live LIFE every day and I’ll see you well into the second half of this century!

Cheers to your health! June 8, 2007

How many times have you thought about changing your health by either dieting, exercising, or quitting smoking? Many of us have daily thoughts/battles about improving our health. Just like New Year’s Resolutions our initial gusto quickly fizzles out.

Why do you think that is?

My theory is that we have good intentions but our follow-through falters, big time. I suggest that if you want to make a change in your life such as eating healthier, take baby steps. If you make major changes all at once such as following a very strict diet, you will set yourself up to fall. Too often when we severely restrict our diets, we crave that food with an intensity that will plague you. So try little changes, such as eating whole grain pasta instead of white. Moderation is the key. Believe you can do it and visualize your healthier lifestyle. Live it!

Exercise while on bedrest June 6, 2007

Luckily only 20% of moms-to-be are given orders to be on bedrest. I’ve been given the opportunity to be one of the few and as an exercise fanatic, this really puts the kabosh on my normal exercising regimen. For those of you moms that are stuck in bed, I want to share some exercises that I find beneficial to help maintain some resemblance of muscle tone. As always, check with your health care provider to make sure that these are appropriate for you.

1. Use a wedge or pillows to put your upper body at a 45 degree angle whether on the floor or in bed (whichever you are allowed). Take a set of hand weights – if it has been a while since exercising try soup cans and then work up to 2-5 pound weights. While laying in this position perform two sets of 8-10 chest presses breathing out as you push up and breath in while lowering the weights.
2. Try some tricep extensions – while in the same position, point your arms straight up with your weights and slowly lower them to your forehead (please don’t make contact). Repeat 8-10 times.
3. Get those biceps baby ready – while in a sitting position (I prefer a chair) and using a soup can or a light weights perform slow curls 8-10 times.
4. Shoulder presses – again in the chair take your weights and slowly raise your arms over your head and then back down to your shoulders.

Once you get the hang of it and our body has handled it, work up to 12-15 reps and try two sets. Always exhale during the contraction and breath in during the release. This helps assure that you don’t build up too much abdominal pressure. Make sure you do these every other day. Good luck!

ADHD – to medicate or not June 5, 2007

Is it just me or does it seem that every other kid is being medicated for some condition or other? Over 7% of our children are being diagnosed with ADHD (boys are more than two times as likely to have the condition). Many of these children are being placed on various forms of stimulants (such as the infamous Ritalin) or anti-depressants at the tender age of 2! Check out all the fun side effects of these drugs.

This is where I become an Alpha mom. I have serious issues giving a small child a medication to treat a potentially subjective condition. I know that there are kids out there that truly have issues that the ADHD diagnosis address, but rather than resorting to our “quick fix” attitude towards everything, why don’t we take a closer look at what could really be going on.

More often, our children are losing their time for creative or imaginative play. Their lives have become more scheduled with limited time to be “just kids”. Other stresses such as divorce and a lack of getting outdoors can lead to children being unable to focus on tasks. There are other treatment options such as behavior modification and counseling that have shown to give some benefits, but are still being evaluated for effectiveness. Chiropractic care is also an important contender to the caring of this problem. Check out this case study that was recently televised.

Personally, I would rather see our kids get outside, get regular holistic health care such as chiropractic, and eating a healthy balanced diet. On top of that, we need to spend QUALITY time with our kids that doesn’t involved devices that need batteries or an electrical cord.

Weight, what else? June 4, 2007

Since two thirds of the population is overweight, I felt I should dedicate a post to dealing with weighty issues. The overweight epidemic is causing a plethora of issues in the health care industry, not to mention home and work life. Rather than focusing on the direness of this trend, I would rather look towards a more positive pathway to health.

Countless people begin diets everyday only to fail within weeks to months. How many times have you lost a little weight, felt great and then started back to your old eating habits? All the while, you are berating yourself as you open that refrigerator door reaching for the potato salad. I don’t believe dieting has to be about focusing on the negative consequences. In fact, I think the word dieting should be eliminated from your mental thoughts altogether. The act of dieting means to withhold something you want in order to lose weight. Don’t you think you are going to want that something again at some point, thus, leading to the weight gain?

I’m suggesting for you to change your way of thinking in regards to your body, weight and overall self. Take a look at yourself. What do you see that is positive? Think of those traits and write them down and keep it in a place that you can refer to often. While you are working on your overall mental wellbeing, imagine how you want your body to be. This is the part where you need to be realistic. Not everyone is meant to be a size 4 and you know what? That’s okay. You should find a goal for your body that will allow you to enjoy your life while maintaining a healthy body. You should even eliminate your weight number from your thought process. Try focusing on goals as to what you want to do with your healthier body. Imagine you are unable to go up a flight of stairs without being winded. Give yourself a goal to go up five flights without barely increasing your heart rate. By changing your thought process of weight loss, you can turn the experience into a wonderful journey in learning about the person you are meant to be.