Infertility: the struggle is real

Infertility. A scary word that we hear way too often, and most likely affected you or someone you know. I was personally victimized by infertility and struggled for 2 years to have a baby. In the end, I did need some extra help. However, there are things to try before resorting to hormone therapy and other infertility treatments.  In my opinion, as a Chiropractor, I always recommend the least invasive options prior to seeking less conservative means of treatment.

Many seek chiropractic care for wellness purposes and don’t realize the effect it may have on the body. While chiropractic doesn’t cure infertility, it does reduce stress and interference in the body and, more specifically, the nervous system. Chiropractic promotes health from the inside out. Chiropractors most often encourage healthy nutrition, an active lifestyle and frequently guide patients through the process of decreasing other stressors . All of these factors can have a direct effect on one’s ability to conceive. Regular chiropractic care can affect your breathing, blood vessel dilation and digestion. These positive effects may help move a fertilized egg into fallopian tubes. In addition, if one’s pelvis is twisted there can be pressure on reproductive organs that may stress them. 

Acupuncture can increase fertility by reducing stress, increasing blood flow to the reproductive organs and balancing the endocrine system. Among many other benefits, acupuncture can provide better blood flow to the ovaries and uterus, creating a stronger chance for an egg to be nourished and carried to term. 

A functional medicine approach will look all of the hormones in the body and how they are behaving to get an overall picture of your hormone health. Most people think of sex hormones in relation to fertility but do not realize that those levels are affected by other parts of the body such as the thyroid and adrenals. There are several places to look for hormone functioning that could be affecting your ability to conceive. 

Now just because none of these worked for me to get pregnant, it does not mean that they won't for you. And as I mentioned above, I'd much rather take and highly recommend a  more conservative approach before diving into hormones, IUI, and IVF type options myself. And another little piece of advice to leave you with is that these are also great adjuncts to medicinal infertility treatments and will help keep the body functioning well and can help carry the baby to term, which is what I think they did for me! 

Here's a pic of my little guy...which is the most important part...that he's here!

Text Neck: it's a real thing, and it's hurting us!

The overuse of phones is not only affecting relationships and outdoor activity time, it is also wreaking havoc on our bodies. Even worse, use of phones and tablets is starting at an earlier age, which means, causing damage at an earlier age. 

Looking down at your phone causes excess strain on the muscles of the neck, shoulders and upper back. Over time, with continued repetitive use, symptoms will manifest in the form of pain, tightness, stiffness, decreased range of motion, headaches, and/or jaw pain to name a few. For every inch you tilt your head forward to look down at a device, an extra 10 pounds of force is placed on the muscles and spine supporting the head. As a Chiropractor, we frequently talk about 'anterior head carriage' which means the straightening of the curve in the neck, allowing the head to protrude forward with normal stance, not aligning directly above the spine as it should. For every inch the head comes forward, the pressure on the cervical spine doubles. Anterior head carriage is also caused by constantly looking down, especially with the arms forward or lifted (i.e. holding a phone/tablet or typing on a computer). 

Research shows that the average person spends 2-4 hours a day looking down at an electronic device (be it a smart phone, tablet, laptop, computer, etc). Younger kids that now have access to these devices may start showing symptoms and need treatment at an earlier age. 

Obviously chiropractic treatment is a great option for text neck. However, in addition, being aware of your posture and limiting use are also very important. Having proper ergonomics, especially if you work at a computer is extremely important, and take frequent breaks to get up, move, and stretch.

What to eat pre-and post-workout for optimal results

What you eat before and after a workout will affect how well you workout and how easily you recover from that workout. You need the proper combination of carbs, protein and fats for optimal results.

Before a workout, you want a mix of simple and complex carbohydrates along with some protein, but heavier on simple carbs than complex. Simple carbs include sugar, white bread, white rice, pasta, fruit, etc. Complex carbs include whole wheat bread, brown rice, quinoa, vegetables, etc. The simple carbs will help give you an immediate burst of energy while the complex carbs will provide sustained energy. You want this meal to be around 200 or less calories and heavier on carbs because they are easier to digest than protein. Complex carbs, protein and fats need energy and oxygen to digest which will take away from your exercising muscles. You want to make sure the meal is light and not too heavy or you will feel sluggish and even nauseous before your workout is over. Aim to eat at least 30 minutes to an hour before working out. Lastly, you don't want to start out dehydrated so be sure to have at least an 8-ounce glass of water before your workout (the colder the better to get the metabolism fired up...see my post a few weeks ago regarding metabolism if you haven't already)!

Examples of pre-workout meals: - whole wheat toast with peanut butter and bananas, apples, or strawberries - smoothies: with fruit, low-fat yogurt (plain is best to cut down on sugars) and some granola or oats - oatmeal made with low-fat milk and fruit - eggs, whole wheat toast and a piece of fruit

I also like to have a coffee, skim latte, shot of espresso or green tea pre-workout for an extra boost of energy and metabolism, and not to mention antioxidants!

Post workout, you want lean protein to help muscles recover and complex carbs to replenish glycogen stores (the fuel used during exercise). You want to eat this snack or meal within an hour after working out, but ideally within 15-30 minutes for optimal recovery. This meal can be heavier on lean protein since there is more time available to digest. If this is just a snack, not a full meal, aim for 200-250 calories. If it is a meal, aim for 450 calories. Also, same as pre-workout, be sure to rehydrate and replenish any lost liquids.

Examples of post workout snacks: - chocolate milk - whole wheat toast with peanut butter - Greek yogurt and fruit - apples with nut butter - trail mix with nuts, seeds and dried fruit

Examples of post-workout meals: - lean protein (chicken, fish, turkey) with a side of complex carbs (sweet potatoes, brown rice, quinoa) and veggies sautéed in olive oil for some healthy fat - turkey or ham on whole wheat bread with hummus or avocado - whole wheat pasta with lean protein (chicken breast, sauteed shrimp or lean ground beef or turkey meat balls)

There is also such a thing as 'fasted cardio.' This is typically done first thing in the morning, on an empty stomach, after fasting all night or waiting a minimum of 4 hours after your last meal to workout. The idea is that you will burn through any remaining glycogen/glucose stores then move to burn fat stores. But if there is not enough there, your body will then turn to its own muscle for fuel. This could be a great way to burn fat, but you have to be conscious of the fact that it can result in the break down your own muscle tissue for energy if not done correctly.

HGH Gel

This post is an adjunct to my previous post regarding ways to boost your metabolism.

In our profession, we get solicited all of the time for items to sell in the office. 99% of the time we say no but there's that rare time something catches our attention and we look into it further. About 2 years ago, we were approached by a rep from New U Life about a human growth hormone (HGH) gel called Somaderm and were a little intrigued. We set up an informational meeting and did a lot of research into the company and ingredients and decided to try it ourselves before committing to selling it out of the office.

Somaderm is the only HgH transdermal gel, meaning, it is the only FDA approved, topically absorbed HGH gel available for resale without a prescription. HGH is a hormone created by the pituitary gland that controls several important functions including bone growth, metabolism, muscle/fat composition, and protein/fat/carb metabolism to name a few. HGH naturally diminishes as we age, peaking around 20-25 years of age then steadily (or rapidly in some cases) declining. Somaderm is topically absorbed since taking HGH orally is less effective due to enzymes in our saliva and gut destroying it.

The marketed effects of Somaderm include: fat loss/increased muscle mass, increased strength, improved sleep, improved mood, increased energy, improved libido, hair growth stimulation, healthier skin and nails, improved memory and better bone density.

From personal experience, after using Somaderm gel for about 6 months, I noticed improved sleep, an improved mood, muscle retention with less time and dedication to working out, and improved hair/nail quality. Having a young one, under the age of two and working full time left me with less time to work out; I still made time for three to four 30 minute workouts a week and saw the same results from when I worked out more often and harder. Also, I am a terrible sleeper, always have been, but did notice improvement from when I was using the gel vs. when I was not which is huge for me. And lastly, my hair and nails definitely grew faster...even my hair stylist commented on how fast my hair would grow. Now, having short hair, this has become rather cumbersome as I have to get it cut every 3-4 weeks now but at least it's healthier overall! My husband reported improved energy almost immediately and also an increase in his muscle mass. He does not have much time to work out but plays hockey 3 times a week and still managed to gain muscle mass despite not lifting weights. He also reported less fatigue while skating and less soreness after intense skates.

After both of us using the product and seeing some form of positive results, we agreed that is a good, quality product and  decided to offer the same benefits to patients and friends. If you have any questions or would like further information, please feel free to reach out to me or call the office at 630.832.4476.