​Let's trouble shoot pregnancy sleeping position.

Last week we spoke about why you shouldn't lie on your back on social medai. So this week let's expand on that. I regularly hear, "but on my side isn't comfortable."

The best way to sleep while pregnant as discussed last week about 16 weeks gestation is on your side, so I will throw out some ideas to help you get comfortable and stay as comfortable as you can.

Firstly, let's get real, you are going to have to sleep on your side during pregnancy, so it can be a good idea to gently wean yourself on to sleeping on your side in the first part of your pregnancy. How do you do that? Continue reading.

Pillows matter #1:
Your head pillow should be supportive, keep your neck in alignment and be adaptable to your growing body changes. You may find you want something higher if your boobs grow and when your rib cage expands.
I am a fan of the "complete sleeprrr pillow" because you can change the height by removing or adding parts of it. This means it has the capacity to grow or shrink with you. Don't be afraid to trouble shoot and make changes to your head pillow as this may help you feel more comfortable.

Pillows matter #2:
Your knees may need support between them, as you progress through pregnancy your hips shift and widen, when this happens placing a pillow between your knees can keep tension off the pelvis, low back and also help avoid that dreaded lightening crotch (more on lightening crotch next week).

Pillows matter #3:
There are many types of pregnancy/knee pillows but personally I love the massive U shaped pillow, here is why.
Sometimes you just NEED to lie on your back, or take weight off your hips for a few minutes. If you have a U shaped pillow then one arm goes between your knees and the other arm you can wedge behind your back which means you can roll on to your back and lie at a 45 degree angle for a short period of time and be comfortable and safe.
However if you are having a summer pregnancy this may not be an option as you may get too hot!

Pillows matter #4:
Support under your expanding tummy may be needed, this brings me back to the U shape pillow being my favourite. The U shaped pregnancy pillow has the capacity to support your knees, but also can be pushed under the abdomen and support your belly too. Without belly support you may feel tension build as the night goes on in your back, hips, groin and a pulling sensation in your stomach. 

Hip pain:
That hip pain when you are lying on your side is niggly, trust me, I know. 
With the hip sharpness/tenderness it may be a good idea to soften the area your hips lie on. For an extreme example, I swapped our normal mattress for the spare mattress which has a softer topper on it. You could also put a pillow under your hips to give you some extra cushion, Or you could also get a foam topper which is cheap and easy to give you a little bit of extra softness. 

Roll out your hips: 
Throughout the day your hips may tighten when you a pregnant. This is more common in the later stages of pregnancy, however for some woman it starts early on. 
Rolling out your hips before bed can help take some tension out of them before you lie on your side all night trying to sleep.
Obviously taking a foam roller to the floor can be a bit awkward, if you are still agile enough to do this and are familiar with how to do it (used a foam roller before getting pregnant) then go for it.
If not then grab a ball about the size of a tennis ball or slightly bigger. Stand with one hip against the wall and step out far enough to place the ball between the wall and your hip. You want to roll the ball in the soft space between the hip bone on the top side of your leg (greater trochanter) and the bone above it (iliac crest). Find any tender areas and stay on them until they loosen off. 
Then place the ball in your glute muscles (bum muscles) and do that same. 
I may not be explaining this very well, so if you would like further information about this then contact me for further help. 

Reflux:
This affects some woman later in their pregnancy. It is something that is impacted by many different factors, however this is a sleeping blog so I will focus on that and write a blog on reflux in pregnancy at a later date. Sometimes it is bought on by lying down, if this is the case elevating your upper body using pillows can help ease the reflux. Do this by lying on your side with pillows propping you up from the waist up. It takes a bit of structural prowess to get the pillow set up sorted, but it is worth a try if it gets you some more quality sleep.  

HOT TIP:
Be aware the U shape pillow may not be your ideal neck pillow, so you can open them up and take some or all of the stuffing out of the top of them. Then you can place your normal head pillow across the top. Easy. 

It goes without saying that amongst all of these pointers getting adjusted is a good idea too, however this is a brilliant place to start.
If you have any questions then give me a yell as I love hearing from people!
​Email reception@livechiropractic.co.nz. 

Happy sleeping!
​ 
Ainslee

Okay so it’s that time of the year now where you’ve either got a sniffly nose / the cold or you’re trying to save yourself from “catching” it from those around you. Whether you’ve got it or not, you can still protect or improve your immune system.

For starters, what is the immune system?
The immune system is the bunch of cells in your body that protects you from anything that it perceives to be dangerous, or corrects what may seem like an unhealthy cell. So, when we get sick with an infection the immune basically what helps us fight it off. A stronger immune system helps us get sick less.
I like to explain it to my little sister as the good soldier cells in our body fighting any bad cells.

Cool, how do I boost the immune system then?

1.) Well firstly, make sure you keep getting your regular chiropractic checks 😉 Because the chiropractic appointments make sure your nervous system (the control system of the body) is at it’s best it can be, it make’s sense that it can have an impact on how the immune system functions. The nerves have various modes of communication to the immune system.

If you wanted to have a read more about this, you can look up the comparison on many articles done in 2008 called “Chiropractic and the Neuroimmune Connection” by Ari John D.C.


2.) Tumeric!
For you curry lovers, you’ll be lucky to know you can eat more curry to boost the immune system. Well assuming all the ones you are eating has turmeric in them. Curcumin, found in turmeric has been known to help activate some immune cells in the body.
You can pop turmeric in your smoothies, food, or even in your lemon water in the morning.


3.) Exercising isn’t only good for building strength, freeing/moving joints, building stamina or losing weight (the common things we seem to know it for), but when you exercise you can reduce the risk of getting an infection as it stimulates the immune function too. But in saying that, strenuous workouts with not adequate recovery can also act as a stress and weaken the immune cells instead.


4.) Talking about stress, you want to make sure your body is not under too much stress otherwise it suppresses how well your immune cells are functioning. Any way that can reduce your stress, such as yoga, meditation, day planning or whatever works for you, can play a big role in how well you respond and work. Rather than your body worrying about responding to the stress factor, it can work better at fighting off any of those infectious or bad cells it needs to.


5.) Let’s talk probiotics.
Probiotics seem to be a craze these days right? Well.. yes and no. It’s not just one of those fad crazes. People are acknowledging that our gut is made up of bacteria that need to be kept in great proportion. Taking probiotics can help with the regulation of the immune system and making sure there is a good balance of these soldiers.
Yogurt can be a great way to get probiotics in, along with other fermented things. Look out for Lactobacillus, Bifidobacterium, and Saccharomyces – which are three commonly used probiotics in food.


Now that you know some quick tips on keeping your immune system healthy, you can walk around feeling a bit stronger knowing your “soldier cells” have your back. I’ll now go get a dose of turmeric via my homemade turmeric latte!

REFERENCES: 
IMMUNE SYSTEM:
https://www.niaid.nih.gov/research/immune-system-overview
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=123&ContentTypeID=134
CHIRO N IMMUNE SYSTEM:
http://www.expressfullhealthpotential.com/uploads/3/1/8/2/31829261/chiropractic_and_the_neuroimmune_connection.pdf
TUMERIC:
https://link.springer.com/article/10.1007/s10875-006-9066-7
 
EXERCISE:
https://www.gssiweb.org/sports-science-exchange/article/sse-151-effects-of-exercise-on-immune-function
 
PROBIOTICS:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/
 
STRESS – my mind, we’ve learnt enough on it to say stuff ourselves right
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/

It is that time of year again, the winter bugs are in full force, so what are you going to do about it?
Read this to find out how to stay ahead of the game rather than doing nothing and waiting for the symptoms of sickness to strike. 

INTERNAL FACTORS IMPACTING WINTER HEALTH

SLEEP:
You may find you need more sleep through these winter months. That is OK, listen to what your body needs. Bears go into hibernation, humans don't quite go that far under, but we do need more sleep. 
The earth has seasons to keep the planet turning. It has rhythms and routines. Winter is a time for some things to go to sleep and rest so they can bloom again come spring and summer. 
The human body goes through those seasons too, in summer people are a lot more social, don't sleep as much and are more active. Winter is time to recharge (don't use this as an excuse to be lazy) just be sure to rest adequately. 

STRESS:
Eliminate things that make you feel stressed or things that keep you "too busy". Introduce more of what relaxes your mind, body and soul. If your  body is in fight and flight mode you cannot fight off the bugs well as your immune system is suppressed. 

HYDRATION:
While it is cooler, you are less likely to feel thirsty. But you are most likely spending more time indoors with heating that is sucking moisture out of your body. Drink hot water, cold water, lemon water, I don't care how you do it. Just drink more water. 

GET ADJUSTED:
This should go without saying, but some people are not aware that regular Chiropractic adjustments can help the immune system manage winter bugs. Research has suggested the regular Chiropractic care actually boosts the immune system. It makes sense as Chiropractic is about making sure you and your body is able to function optimally. 

IMMUNE SYSTEM SUPPORT:
Make sure you are supporting your immune system internally, this means eating well. If you have questions about nutrition then Chantal Cuthers at Nutrition by Chantal is your woman.
Quality supplements at this time of year are also a good idea. If you have questions about these then ask next time you are in. We can chat over a system review to see what would benefit you personally.
In the mean time, make sure you are taking a quality Vitamin C at least! 
I stock all you will need for winter supplements, so don't hesitate to ask about them. 

BODY MOVEMENT:
Movement of the body is good for our mind, body and soul. Remember that regular movement can help keep the immune system strong. Just listen to your body, don't over do it in these colder months and be sure to warm up, warm down and stretch adequately. 

IF YOU DO GET SICK:
REST, HYDRATE, EAT WELL and NURTURE your body. Your body needs rest and sleep to repair. If you are up and about while sick your body is having to take energy AWAY from the fighting immune system and put it into moving your body around. So resting early on when you feel something coming on can get on top of it and avoid 4 days in bed feeling miserable. 
Please be aware that antibiotics cannot cure a VIRUS. Your body cures a virus, and you can help it do that by resting, sleeping, and nurturing your body with good food.

EXTERNAL FACTORS IMPACTING WINTER HEALTH

MOULD:
A house needs to breathe, just like you. If you live in a house that is damp or susceptible to mould you MUST make sure you are opening your house through the day to create movement of air.
Air movement decreases mould's ability to grow. Ventilation system's (such as DVS, HRV etc) are also helpful, otherwise you could be using a dehumidifier.
If you house is new, dry and double glazed then be aware you still need airflow through the house. Open a window, especially in the bedroom during the day to allow fresh air to replace the air you have been breathing all night. 

DRESS APPROPRIATELY to keep your core, head and feet warm:
In Auckland it is often hard to dress to the conditions as the change every 5 minutes, so dress using layers. It means you can take a vest off, or put a scarf on if you are feeling warmer or cooler.
Being hot one second indoors and freezing the next second when you go outside means your body is wasting energy on keeping your core temperature steady. That is wasted energy, you could be putting that energy towards keeping your immune system fighting off bugs.
Also don't forget about your feet and head. These areas are great sources of heat loss, so if you are watching the kids rugby in the cold each weekend be sure to double sock if need be and wear a warm hat.

REMOVE STRESSFUL EXTERNAL ENVIRONMENTS:
Don't want to go to an event you feel obligated to attend? Don't go. By making yourself do something your heart and soul is not engaged with you are triggering fight and flight mode which suppresses your immune system, meaning your body is more susceptible to picking up bugs. 

You got this, winter come at us!

Dr A 

In any profession you often hear the same comments regularly. I thought I would share some of the regular comments that have been made this week.
There is about 20 common comments or phrases, but I thought starting with 6 might help you guys understand a bit more about what we do at Live. 

I think it is muscular so you can’t help
While it is true I don’t specifically work with muscle injury, I allow correct communication to that muscle and take load off the area by making sure the joints around it are working well. The danger is becoming pain free while the muscle is healing and you do too much and injure it further (like I superficially told you not to do).

Maybe it will go away
6 months after an injury you are looking at me expecting to be “fixed” in 1 adjustment. That may happen, however it is unlikely when you have had body compensations managing that injury for 6 months.
Also keep in mind what happened for you to have that injury, you were picking up a towel off the floor of the bathroom, something you do everyday and your low back just “went”. There has been a process that has lead to this fatigue for this to happen. If you were in a car accident, that is a different story.
My advice would be to seek help for things that don't feel "quite right" in your body. You do not need to have severe pain before you seek help.
Remember: Health is a state of complete physical, mental and social well-being and not merely the absence of disease of infirmity or PAIN. 

I was scared to see a chiropractor
Really? I would be interested to see how many people are scared of Chiropractor’s, and also interested in how this fear came about?

There are lots of different types of Chiropractic techniques out there. Most Chiropractors practice in a slightly different manner, just like how physio’s and massage therapists can practice differently.
Chiropractor’s study for 5 years full time before they graduate. Over that 5 years they learn A LOT of knowledge about the human body, chiropractic and how to best help people. 
At Live we are very holistic and take a thorough health history so we make sure we have all the information we need while assessing your health and body. We look at your body as a whole and try to figure out the root cause of things. We aim to keep health simple, because over-complicating health is not helpful for anyone. 

Are you using the same pressure as before?
Yes I am. I get asked this multiple times a day and sometimes multiple times in one visit.
Tender areas of the body before an adjustment may feel less tender after an adjustment. This is because we have created ease at that point in the body. I could write a novel about why this happens, but I won’t bore you. Ask me next time I see you.

Do I have to take my clothes off?
With all due respect, please leave your clothes on. You can be adjusted wearing any clothes, although it is easier if you are wearing clothing that allows freedom of movement. Ideal clothing to be adjusted in is active wear. But don't panic if you are wearing your work clothes, we can work around them usually. Just wear comfortable normal clothes.

Do you get adjusted?
Yes. I get adjusted regularly. Not because I am in pain. I get adjusted to keep me functioning to the best of my ability and because my mind and body feels calmer when I do. If I am under higher stress periods then I will get adjusted more frequently. If you would like to know more about what regular maintenance care is about then ask me at your next appointment.
Key point: Lack of pain does not mean optimal function. Pain is the smoke alarm that goes off when the house is burning down. It can be considered as the bodies last attempt at telling you something is not quite right.  

If you have questions about Chiropractic you would like answered send me an email or comment below. 

That's all for now folks, 
Dr A

WHAT IS IT?
Cramp is an involuntary and forcibly contracted muscle that does not relax. So your muscle is contracting strongly and you cannot consciously stop it. Cramp can happen in any muscle in the body.

WHAT CAUSES IT?
Cramp can be caused by a large range of reasons, here are the top 4 I see causing cramp.

1. Inadequate hydration

2. Mineral deficiencies including magnesium, potassium, calcium, sodium (depending on what you read and the human.)

3. Muscle overuse (eg. completeing a marathon without adequate training)

4. Accumulation of all of the above over a period of time.
Example A: not doing quite enough training for a marathon, so cram the last 4 weeks of training (increase load before body is ready).
Not taking on enough water in the weeks leading into the marathon. Remember cells take time to hydrate and you cannot fully hydrate your body by drinking 4L of water the day before an event. You are also training more leading up to the event so should be hydrating well whilst training. 
This example may also be not eating enough of the right food at the right times while training in the weeks before, which leads to an electrolyte imbalance and mineral deficiencies (sweating lots during training with inadequate replenishment). 
BOOM you are 30km into your marathon (42km) and you get severe cramp in one or both of your legs in one or multiple muscles. OUCH. 

​Example B: office worker sits at desk 10 hours a day, rarely gets up to walk around (other than to fetch a coffee), has 5 coffees, no water, skips breakfast, eats takeaways for lunch (because they are fast, easy and convenient), goes home sits on couch while eating dinner watching TV.
BOOM cramp every night in bed keeping them awake. 
 
5. Medical conditions

HOW DO YOU EASE IT?
How you ease your cramp is often a reflection on what is causing your cramp. A health professional (chiropractor even) may be able to guide you with figuring this out, BUT for an acute cramp these things may help.
1. Stop the activity that caused the cramp
2. Stretch affected muscle
3. Massage affected muscle
4. Drink water
5. Drinking some Electrolytes might be a good idea
6. Apply heat on tense muscle (some may argue to use cold)
7. Mineral supplementation may help, however it is best to get advised by a health practitioner which mineral would be best for you. For example some people with sensitive digestive tracts prefer a mineral that can be absorbed via skin, eg. magnesium oil

MORAL OF THE STORY:
If you are suffering from cramp regularly your body is telling you it is lacking something and may be needing extra support.
Talking to a health professional about this is a great idea to get a structured plan to get to the bottom of it. Funnily enough we might be able to help! :)

Hit the email icon below to get in contact with questions.
After you do that you should follow us on the facebook and instagram (hit the icons below).
I promise, it is good stuff, no spam, well hardly any spam

Over and out, 
Dr A