Anna, auteur op Pure Health Chiropractic

How Much Does Genetics Matter?

Philosophers have been debating the concepts of fate and free will for thousands of years, arguing whether we have agency over our own outcomes or are fated to fulfill our destiny—but, fortunately, the answer is much clearer when it comes to our biology. Despite everything we might hear about inherited risks and genetic dispositions, our bodies are not Greek tragedies that doom us to inevitable developments of obesity, type 2 diabetes or heart disease.

In fact, our inherited genes have—at best—only around 5 to 10 percent to do with our risk of developing the vast majority of diseases such as cancer, diabetes and Alzheimer’s [1].

What great news this is being that much of the control over our health is in our hands. At the minimum, 90 percent of our health and potential for longevity results not from our inherited genetics but from our epigenetics, the modifiable behaviors and environments that determine how our genes are expressed.

A brief history of epigenetics

Our genes are fixed. We inherit them from our parents and can’t change them (at least, not without gene editing technologies like CRISPR, which are on the horizon but still in clinical trials). But there’s something more powerful—and, crucially, more modifiable—than our genes. That’s our epigenetics, which literally means “above genetics.”

The term was first coined in 1942 by Conrad Waddington, a British biologist who discovered the existence of mechanisms that preside “above” our genes to determine the path of our genetic outcomes [2]. Essentially, he found that there were “forks” or decisions in our hardwired genetic coding that allowed for different biological paths: a plasticity that allowed individual genes to follow a different set of blueprints.

His landmark discovery was that he could alter the thorax and wing structures of fruit flies by modifying the environmental temperature and chemical stimuli they were exposed to as embryos. Instead of selectively breeding flies to control the genes they inherited from their parents, as Darwin might have done, Waddington instead controlled how the genes acted, i.e., whether they were expressed or not. The physical traits these flies went on to develop in adulthood, then weren’t predetermined by inheritance but driven by modifications to the flies’ environments [3].

So, Waddington essentially discovered that our genes, though hardwired and inherited, don’t represent our predetermined fate. Rather, they give us “forks in the road” or different paths we can take depending on inputs from our behaviours and environment.

He used the metaphor of forks, but we think of our genes as keys on a keyboard because they’re a lot more complex. Like the keys on a keyboard, our genes are fixed hardware. But our epigenetics is the software that determines the coding: the decisions that determine how these keys are expressed. The same physical keyboard can therefore have very different outcomes as the outcome isn’t determined by the hardware (our genes) but by the software (our epigenetic inputs).

We might not be able to grow wings like Waddington’s fruit flies, but we can activate the genes that keep us healthy and silence the genes that make us sick through a process called DNA methylation.

Expressing genes

If we think of our genes as a keyboard and our epigenetics as the environmental and behavioral cues that determine our story, we can think of DNA methylation as the process behind each actual keystroke.

DNA methylation literally controls the function of our DNA by telling our body to either activate or silence a gene. It works by adding or removing methyl groups (CH3) that wrap around our DNA. Add a methyl group, and the genes are silenced or turned off. Remove a methyl group, and the genes are activated or turned on [4].

This process is highly influenced by our diet, exercise patterns, stress levels, relationships, sleep patterns, nutritional status and just about everything washing over us as we live our lives (collectively referred to as the epigenome, the chemical changes that happen to our DNA, expressing it not expressing a gene as the result of external influences). Even cuddling impacts our DNA methylation! Studies have found that infants who don’t get enough love and affection are associated with higher methylation in regions of the DNA that correspond to brain development, resulting in vulnerable brain structures associated with cognition and psychiatric symptoms [5,6].

Like hard genes, these epigenetic influences can also be “softly” inherited and passed down over generations [3]. For example, children whose parents have experienced acute or chronic stress can literally inherit their parents’ emotional trauma. Descendants of Holocaust survivors have inherited increased methylation in gene segments related to cortisol, resulting in increased vulnerability to stress and similar findings appear in children whose mothers were pregnant during 9/11 [7].

Other epigenetic changes can be made through a process called histone modification. Histones are the structural proteins that give chromosomes their shape; our DNA literally wraps around them. However, when our histones and DNA are packed too tightly, it can obscure our genes from being read and silenced. Think of a fist tightly closed around a folded piece of paper—you can’t see in to read the paper. Yet, similar to DNA methylation, adding and removing certain chemical groups can change how tightly our DNA and histones are packed, expressing or silencing genes by providing access to read them.

Activating longevity pathways

Both DNA methylation and histone modification can be positively influenced at any stage of our lives. This is great news because it means we can modify our gene expression—which genes get expressed —and control the keystrokes that determine the story of our health. The key is learning what optimises our gene expression for health and longevity and what shuts down disease. For example, you want the genes for inflammation turned off and the genes that suppress tumors turned on.

We’ve long known that exercise has physical benefits that significantly reduce our risk of disease—but it turns out that it also has epigenetic benefits!

In fact, just a single bout of exercise can increase the gene expression of SIRT1, a longevity gene that protects cells against oxidative stress, regulates glucose and lipid metabolism, reduces inflammation and promotes healthy aging. You read that right: exercising just one time can literally modify the expression of our inherited genes. That said, repeated exercise compounds this effect [8,9]. Factors as simple as taking the right vitamins or eating fresh fruits and vegetables can have similar impacts. For example, studies show that deficiencies in folate, vitamin B6 and vitamin B12 can impede DNA methylation, which has been linked to the development of certain cancers, cognitive impairment, and Alzheimer’s disease [10-12].

Here are some simple steps you can take to upgrade your biological software:

Eat for your genes:

Increasing your intake of specific nutrients and bioactive food compounds can positively influence the expression of genes involved in metabolism, disease prevention, and overall health.
– Focus on phytochemicals by eating foods rich in sulforaphane (found in cruciferous vegetables like broccoli), fisetin (found in strawberries, apples, and persimmons) and catechins (found in green tea)
– Boost your methylation vitamins (B12, B6, folate) with foods such as meat, fish, leafy greens, lentils, nuts, liver and sunflower seeds
Supplement for your epigenome
Getting all your nutrients and phytochemicals from diet alone can be difficult, even with the perfect diet, so consider supplementing to fill in any nutritional gaps.
– Take a B complex or methylation cocktail (specifically looking for methyl-folate, methyl B12 and the methylated form of B6, pyridoxal-5-phosphate to support methylation)

Avoid environmental toxins

Exposure to environmental toxins can influence the patterns of DNA methylation, potentially leading to abnormal gene expression, which impacts various biological processes and has been linked to diseases such as cancer.

– Eliminate plastics, pesticides, herbicides, phthalates, PFAS chemicals, and heavy metals from your environment. Check out www.ewg.org for guides on how to reduce toxins in food, household cleaning products and skincare products.

– Consider a water filter and an air filter to address water contaminants and air pollution at home.

Our tips for detoxifying your life in Amsterdam you can find here.

Increase your exercise intake

Introducing the body to good stress through physical exercise increases NAD, which activates sirtuins and helps repair DNA and improve epigenetic expression.
– Aim for a foundation of 150 minutes per week of a combination of cardio and strength training practices such as jogging, biking, tennis, dancing, rowing, weightlifting, resistance bands and bodyweight exercises
– Consider adding yoga practice, which has been shown to influence gene expression and epigenetic modifications such as down-regulating inflammatory cytokines and enhancing the expression of genes involved in energy metabolism [13]

Address stress and engage in active relaxation

Reducing stress has been associated with dramatic reductions in disease and increased longevity and addressing the connection between mind and body plays a key role in optimising our genetic expression and biological functions.
– Supplement with magnesium, a relaxation mineral involved in hundreds of enzymatic reactions, including many involved in DNA replication, repair and transcription (magnesium glycinate) is highly bioavailable and supports sleep and relaxation in addition to many other benefits)
– Make time for mindfulness by prioritising relationships and practicing activities such as meditation and activities that calm you (drawing, puzzles, journaling), which has been shown to reduce biomarkers associated with inflammation [14].

In summary, the impact of this on longevity can’t be overstated. Our genes have put the control of our health in our hands. Something as simple as going for a long walk or eating broccoli can literally alter the expression of our genes—and, in doing so, allow us to rewrite the story of our own health.

References

Patron J, Serra-Cayuela A, Han B, Li C, Wishart DS. Assessing the performance of genome-wide association studies for predicting disease risk. PLoS One. 2019;14(12):e0220215. Published 2019 Dec 5. doi:10.1371/journal.pone.0220215
2. Saavedra LPJ, Piovan S, Moreira VM, et al. Epigenetic programming for obesity and noncommunicable disease: From womb to tomb. Rev Endocr Metab Disord. Published online December 2, 2023. doi:10.1007/s11154-023-09854-w

3. Denis Noble; Conrad Waddington and the origin of epigenetics. J Exp Biol 15 March 2015; 218 (6): 816–818. doi: https://doi.org/10.1242/jeb.120071

4. Gujral, P., Mahajan, V., Lissaman, A.C. et al. Histone acetylation and the role of histone deacetylases in normal cyclic endometrium. Reprod Biol Endocrinol 18, 84 (2020). https://doi.org/10.1186/s12958-020-00637-5

5. Moore SR, McEwen LM, Quirt J, Morin A, Mah SM, Barr RG, Boyce WT, Kobor MS. Epigenetic correlates of neonatal contact in humans. Dev Psychopathol. 2017 Dec;29(5):1517-1538. doi: 10.1017/S0954579417001213. PMID: 29162165.

6. Fujisawa TX, Nishitani S, Takiguchi S, Shimada K, Smith AK, Tomoda A. Oxytocin receptor DNA methylation and alterations of brain volumes in maltreated children. Neuropsychopharmacology. 2019 Nov;44(12):2045-2053. doi: 10.1038/s41386-019-0414-8. Epub 2019 May 9. PMID: 31071720; PMCID: PMC6898679.

7. Dashorst P, Mooren TM, Kleber RJ, de Jong PJ, Huntjens RJC. Intergenerational consequences of the Holocaust on offspring mental health: a systematic review of associated factors and mechanisms. Eur J Psychotraumatol. 2019;10(1):1654065. Published 2019 Aug 30.doi:10.1080/20008198.2019.1654065

8. Kilic U, Gok O, Erenberk U, Dundaroz MR, Torun E, et al. (2015) A Remarkable Age-Related Increase in SIRT1 Protein Expression against Oxidative Stress in Elderly: SIRT1 Gene Variants and Longevity in Human. PLOS ONE 10(3): e0117954. https://doi.org/10.1371/journal.pone.0117954

9. Juan, C.G., Matchett, K.B. & Davison, G.W. A systematic review and meta-analysis of the SIRT1 response to exercise. Sci Rep 13, 14752 (2023). https://doi.org/10.1038/s41598-023-38843-x

10. Tiffon C. The Impact of Nutrition and Environmental Epigenetics on Human Health and Disease. Int J Mol Sci. 2018;19(11):3425. Published 2018 Nov 1. doi:10.3390/ijms19113425

11. Agarwal D, Kumari R, Ilyas A, Tyagi S, Kumar R, Poddar NK. Crosstalk between epigenetics and mTOR as a gateway to new insights in pathophysiology and treatment of Alzheimer’s disease. Int J Biol Macromol. 2021;192:895-903. doi:10.1016/j.ijbiomac.2021.10.026

12. An, Y., Feng, L., Zhang, X. et al. Dietary intakes and biomarker patterns of folate, vitamin B6, and vitamin B12 can be associated with cognitive impairment by hypermethylation of redox-related genes NUDT15 and TXNRD1. Clin Epigenet 11, 139 (2019). https://doi.org/10.1186/s13148-019-0741-y

Giridharan S. Beyond the Mat: Exploring the Potential Clinical Benefits of Yoga on Epigenetics and Gene Expression: A Narrative Review of the Current Scientific Evidence. Int J Yoga. 2023;16(2):64-71. doi:10.4103/ijoy.ijoy_141_23

Redwine LS, Henry BL, Pung MA, et al. Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure. Psychosom Med. 2016;78(6):667-676. doi:10.1097/PSY.0000000000000316
Mark Hyndman

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Concerned about EMF? Some small adjustments can make a big difference.

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Concerned about EMF? Some small adjustments can make a big difference.

As Wi-Fi/EMF exposure is a relatively new thing, the jury is still out regarding whether or not it poses any risk to our health. There are passionate arguments for and against. At this stage, it requires a whole lot of science to explain both sides in detail. There is a growing body of scientific evidence showing that too much EMF exposure can be harmful to our health. So much so that the World Health Organization classified EMFs as “possibly carcinogenic to humans” back in 2011.

This post is discussing why we personally turn Wi-Fi off at night and other EMF-reducing tips should you feel that is something important for you and your family.

Turning off your wifi:

1) It’s expensive:

An investigation into the cost of running home appliances by the Daily Telegraph in the UK revealed that the cost of a wireless router on standby alone fetched a cool £21 per annum. The next most expensive item being a laser jet printer reached £18 per annum. To put it in perspective a Plasma TV costs around £5 per annum on standby. By switching off the Wi-Fi (and the printer and TV for that matter) when you’re not using it, you’re saving some pennies.

2) It’s better for the environment:

By reducing your energy consumption, you’re reducing your impact on the environment. In my opinion, flicking a switch before bed is a small price to pay for life on this incredible planet.

3) It reduces exposure to EMF’s:

EMFs or Electromagnetic fields are a type of radiation that takes the form of waves. Generally speaking, there are 2 types of EMFs:

1. Natural EMFs –The earth produces an electromagnetic field (EMF), and so does the human body. Natural EMFs or ELF’s are low in intensity; for example, a healthy human body resonates with the earth’s magnetic field at around 10 hertz.

2. Artificial EMFs– Human technologies – from hairdryers and cell phones to high voltage wires – create EMFs above the “natural range”. Exposures to EMFs of this nature have been linked to sleep disturbances(1), neutralising of sperm(2), infertility in mice(3), increase in cardiac stress(4) and interference with plant cell growth(5). In addition, the International Agency for Research on Cancer (IARC) classified radio frequency electromagnetic fields as a “possible human carcinogen”. You can find the report here.

We don’t trust ourselves to manually turn the wifi off every night so we bought a timer for the powerpoint and set it to turn on/off at particular times. You can buy these in many hardware shops such as Praxis, Hornbach etc. for a good price. You can also spend a little more and get ones that define the day of the week to be able to set different times for specific days:

https://www.praxis.nl/gereedschap-installatiemateriaal/elektra/schakelmateriaal/tijdschakelaars/f1401/

By taking a precautionary approach and switching our Wi-Fi (and mobiles off at night before putting them in another room), we reduce (not eliminate) our exposure to these artificial EMFs and save a few pennies whilst we’re at it. I guess you could say we’re more comfortable being safe than sorry while the research is yet to be confirmed… Anyway, some food for thought!

Some extra EMF-reducing tips and what to do:

All device manufacturers advise that each wireless device should be at some distance away from human bodies and brains. Cell phone instructions state that the device is radiation tested at a distance from your body, not in contact with your body. Printers, computers, and wireless routers instruct that the distance between the device and a human body must be at least 20 cm.

Keeping these devices closer than the manufacturer’s designated distance can result in a violation of the official radiation exposure limit so limiting contact time and distance is the way to go:

– Before a phone, tablet, MP3 player, etc. is placed into a pocket or bra or tucked into clothing, power the phone to OFF.

– If you set Airplane mode to ON and Wi-Fi to OFF and Bluetooth to OFF you will stop the wireless radiation. However, you will not stop the ELF-EMF/magnetic fields so always power phones off before placing them against your body.

– Use speaker phone or a plug-in earpiece to keep the phone away from your brain and body.

– Prefer texting instead of voice calls and hold the phone out, away from your body when you press “send,” and do not rest your phone against your abdomen as you text.

– Turn automatic updates off. Reduce active Apps. Cell phones emit radiation constantly, even when you are not actively using them. Even if you turn wireless antennas off, they are still emitting magnetic fields so power them 100% off before you carry them near your body.

– Keep the devices away from the kiddos as much as possible or at least, at a distance.

– One basic, very important concept is “Distance Is Your Friend.” The amount of wireless radiation absorbed into people decreases very rapidly when you increase the distance from wireless devices.

– Decrease your exposure by increasing your distance from wireless emitting sources. For example, always keep cell phones and wireless laptops away from your body.

– Avoid wearables such as wireless watches, wireless sleep monitors, wireless headsets and fitness type devices.

Keep electronics out of the bedroom:

All electronics emit electromagnetic radiation that is harmful to your body. It’s one thing to expose yourself to EMF radiation from wireless devices when you’re getting some benefit from those gadgets (like when you’re talking on your cell phone or watching Netflix). But when you’re asleep, you’re not enjoying your wireless tech.
So if you have these wireless devices in your bedroom at night, you are exposing your body to radiation that is not necessary, and brings you absolutely no benefit.

Let your bedroom be a technology free zone by keeping electronics out of the bedroom, you’ll make a significant reduction in your overall radiation exposure, which itself reduces your radiation health risks.

Instead of bringing your electronics into the bedroom try:

Reading a book before you sleep;
Create a night-time ritual without electronics;
Spend time talking to your partner or family about how their day was;
Do relaxing yoga or breathing exercises.

References

Cunnington et al. 2013, ‘Insomnia: prevalence, consequences and effective treatment’, Medical Journal of Australia, Available Here.

Avendano et. al 2012, ‘Use of laptop computers connected to internet through Wi-Fi decreases human sperm motility and increases sperm DNA fragmentation’, Fertility and Sterility, Available here.

Shahin, et. al 2013, Microwave Irradiation-Induced Oxidative Stress Affects Implantation or Pregnancy in Mice, Applied Biochemistry Biotechnology. Available here.

Havas & Marrongelle 2013, ‘Replication of heart rate variability provocation study with 2.4-GHz cordless phone confirms original findings’, Electromagnetic Biology of Medicine. Available here.

Daily Mail UK 2013, ‘What’s wifi doing to us? Experiment finds that shrubs die when placed next to wireless routers’, Available Here.

ADDITIONAL INFORMATION

Redmayne et. al 2013, ‘The relationship between adolescents’ well-being and their wireless phone use: a cross-sectional study’, Enviornmental Health. Available here

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Our favourite gifts for chirstmas this year

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Our favourite gifts for chirstmas this year

Wishing you all a happy holiday from us here at Pure Health Chiropractic.
For those of you giving gifts this year we put together a list of presents that we can highly recommned to give to another, or yourself!

We hope this makes that last minute dash to buy gifts a little easier!

#1 HEALTH GIFT VOUCHERS

Nothing says “I care about you” more than showing that you care for somones elses or your own health. Whether it be to a nutritionist, orthomolecular therapist, massage, reiki, facial, a day in the spa or whatever you feel you/they can benefit from this is something that can benefit for many years to come.
We have a great network of health professionals that we can recommend so if you are stuck for finding a practitioner, just get in touch and we can send some names.

#2 RE-USABLE COFFEE CUPS

Whilst disposable coffee cups have a major environmental impact, they also increase our exposure to BPA. BPA poses a major threat to our healthy hormonal balance and has been linked to an increased risk of cancer. Reducing my patient’s exposure to BPA is always on the cards, so moving away from plastic products like that of coffee cups is recommended.

#3 A “GET YOUR BODY MOVING” MEMBERSHIP

Offering to pay for a month’s gym membership or exercise subscription is a great way to give a healthy present.

#4 WATER FILTER

We covered the importance of these in one of our earlier blogs here so we can agree that we are big advocates of water filtration. We love the Berkey water filter as it filters the water up to 99.9%. You can also look at reverse osmosis filters that remove all the minerals in water (good and bad) however it is important to find a way to replenish the good minerals.
*Hot tip – This website sometimes has stock product that has a little dent in it and you get it for a discount price: www.alternatievemiddelen.nl

#5 SLOW COOKER

When life gets busy, time in the kitchen takes a hit. This is the prime time to start slow cooking. I have the Sunbeam Secret Chef HP8555 and cannot rate it high enough. It’s a lifesaver! It means we can bulk prepare meals and freeze leftovers for a later date. Whilst you’re there, I recommend the Sarah Wilson Slow Cooker Cookbook – it’s got some great recipes!

#6 NATURAL MAKE-UP/BODY CARE/HAIR CARE
According to the Environmental Working Group, women use an average of 12 products a day, containing 168 different chemicals. Imagine the total over the course of a year, let alone the course of a lifetime? Significant to say the least! Even just changing one product will reduce your total chemical load. The team at Skin Deep have gone through almost 100,000 products and rated them all from best to worst in terms of chemical additives. From there you can select the product you want and the best option for that category.

#7 BLUE LIGHT BLOCKERS

We are exposed to copious amounts of blue light in the evening. This can affect the way we sleep and consequently, the food we eat, the way we feel, the way we think and over the long term, our gut health and hormone balance. One way we can reduce our blue light exposure is to switch to night mode (i.OS 9.3 or later):

How do I do this?

Because there is a function in built into our phones, there is no need to download an app from the app store. Just follow these six simple steps, it’s as easy as that!
Ensure your iPhone or iPad software has been updated to i.OS 9.3 or later.
Open Settings. Select Display & Brightness.
Open Night Shift
Toggle on “schedule”, select from “Sunset to Sunrise”
Set colour temperature at “More Warm” for the least amount of blue light during these times

INSTALL F.LUX

For your phone, computer, tablet and laptop:
Find out about F.LUX here

Third option is to have blue light filters put in your glasses if you wear them. Most optomitrists will do this now as a standard. If you don’t wear glasses you can buy a pair of blue light filtering glasses. Many places sell these glasses now including:

#8 SODA STREAM

We call this “party water” in our house. If you know someone who hasn’t had the luxury of having sparkling water on demand, then this is the perfect gift! Not only is it incredibly convenient and cost effective over the long term, you can kiss those pesky plastic bottles good-bye. For the newer soda-stream models you can also get glass bottles. If not, use the plastic bottles to carbonate the water then move the water to glass bottles for storage.

#9 SHOWER FIlTER

A gift for the whole family! Reduce your exposure to chlorine – a known neurotoxin – using this at home shower filter. It fits any shower head and can be taken with you if you move. We absolutely love ours and would highly recommend it. See my favourite here.

#10 GLASS DRINK BOTTLE

Whilst we are ditching the plastic, a glass drink bottle is a great idea. Warning, they are not for little ones or letting it roll around unprotected in your bike basket. There are numerous to choose from but Bo Bottles does a great version you can find here.

#11 NATURAL FRAGRANCE

Ditch the synthetic fragrances and their hormone disrupting chemicals! Switch to a natural option, there are many if you have an internet search – Abel, my favourite is here.

#12 ’10 FREE’ NAIL POLISH

Ten-free means they’re free from all of the ten main toxic ingredients found in most nail polishes on the market. These chemicals pose a major threat to hormone health and ones we should be avoiding. You can find my favourites here.

#13 PLASTIC FREE RAZOR

Ditch the plastic razors for life! These razors are designed to last a life-time, with interchangeable blades. There are lots of brands available, but I’ve listed a favourite here.

#14 PERMISSION TO DO THE THINGS THEY LOVE

Whether it’s a walk on the beach, time in the mountains, a bubble bath or a good book, gift yourself the time to do the things you love (Netflix not included). Life is short, the pace is fast, take a step back and reward yourself with the things you love.

From all of us here wishing you a wonderful time with family and friends over the holiday season and a great start to 2024!

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The Truth About Your Coffee Cup

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The Truth About Your Coffee Cup

Coffee on the run has seem to become the social norm in the last few years with some cafes and even coffee houses catering only to takeaway customers. We know there is a direct effect on the environment from the increase in waste but did you know there is a direct effect on your health?

The Facts

As many as 4 billion coffee cups are used each year in the Netherlands generating over 280,000kgs of waste and the sad truth is, despite what people think, they aren’t recyclable (1).

Coffee cups are lined with a film of polyethylene (the same stuff used to make plastic bags and plastic water bottles). This plastic lining prevents the coffee leaking through the paper cup. It’s this lining that deems them unfit for the recycling process. To top it off, this polyethylene releases methane gas when sent to landfill, a greenhouse gas 21 times the global warming potential of carbon dioxide (1).

But what about the biodegradable or compostable ones?

Whilst it’s a step in the right direction, these cups require commercial composting systems to break them down.
The term ‘biodegradable’ coffee cup is also misleading, as the theory behind this process is yet to be scientifically proven (3).

But I only have one per day?

Just 1 cup of take-away coffee per day = 365 cups per year. If you’re a fan of the long black, that’s 730 coffee cups per year as they give you two for “insulation”. YIKES.

I’ll admit that when I sat down and did the math, I was completely taken aback. Was it really worth creating all this environmental damage for a very short, insignificant 10 minutes (the amount of time it takes to drink a coffee)?

What is the effect on your health?

We want to avoid using plastic all together but the big no no is using plastic when it’s heated, think of that water bottle left in the sun when exercising, putting hot leftovers into a plastic contained and you guessed it… pouring a steaming hot coffee into a coffee cup lined with plastic (4).

What can you do?

SLOW DOWN – One of the problems with the modern world (and our digestion) is that we don’t focus on the food when we consume it. As a result, our body CANNOT prepare digestion accordingly, the mind continues racing and we only put MORE stress on our system with food or drink coming in and our digestion being caught off guard. The solution? Take 10 minutes of your day and grant yourself permission to sit down at your local café, sip your coffee in a coffee mug, and watch the world go by. Now, before you tell me you don’t have time, start small, do this 2 times a week (that’s 2 x 52) saving 110 coffee cups (or 220 coffee cups for long black drinkers) per year – sounds worth it right.

BUY A RE-USABLE CUP – These are an incredible way to reduce your impact on the environment and avoid the plastic nasties.

Some of the ones we recommend are:

Neon Kactus

Kinto

Keep Cup

For the tea drinkers:

Solecup

References

1.University of Queensland, ‘Coffee Cups’. Available here.https://sustainability.uq.edu.au/

2.Musgrave, D & Winder, C 2013, ‘Should We Avoid Eating Hot Food from Plastic Bowls and Dishes’, ABC Health & Wellbeing. Available here.

3.Whyte, S 2015, ‘Takeaway coffee cups piling up in landfill as Australia’s caffeine habit soars’, ABC. Available here

4. Hananeh WM, Al Rukibat R, Jaradat S, Borhan Al-Zghoul M. Exposure assessment of bisphenol A by drinking coffee from plastic cups. Rocz Panstw Zakl Hig. 2021;72(1):49-53. doi: 10.32394/rpzh.2021.0146. PMID: 33882786. Available here.

5.anappleaday.net

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How to go shopping for food

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How to go shopping for food

Whilst I’m a huge advocate for eating real foods (AKA foods without labels), I know that there is always going to be times where we are going to opt for food with labels.
To help overcome this hurdle with confidence, below is a list of tips and tricks that will help you skip the nasties found in packaged foods and ensure you return home with some nutritious and delicious ingredients for your next meal. You could even commit to following this guide and clean out your pantry on a rainy weekend. Trust me, you’ll be surprised what you’ll find!

#1 READ THE INGREDIENTS

Yes you read correctly, skip the nutrition panel! The list of ingredients will tell you more than enough information about what you are about to consume. If the ingredients list contains anything that you can’t pronounce (except quinoa, acai and cacao or if you are an expat new to the Dutch language ), any laboratory numbers (311, 142, 209 etc.), contains flavours, preservatives, sounds chemically or is incredibly lengthy (2-3 lines +), step away – it’s not real food and it’s most definitely not worth it.

#2 BEWARE OF TICKS OF APPROVAL

Ticks of approval are given to products where they have studied the nutritional label, they don’t take into consideration the ingredients or the processing methods. This means any of the above (in Rule #1), can be included without their consideration.

#3 BEWARE OF LOW FAT AND LOW SUGAR CLAIMS

In most cases, foods that are low fat or contain low/no sugar have been chemically modified and these are in no way good for your health (despite what the shiny labels might tell you). Ditch the plastic and eat a banana instead.

#4 BEWARE OF GREEN WASHING

Natural foods are flying off shelves; it’s little wonder the label is everywhere. The FDA hasn’t defined natural and doesn’t regulate its use, so companies can—and do—use it however they like to increase sales. All natural foods are fruits and vegetables and not one of them come with an all natural label – use common sense.

#5 ORGANIC OR CERTIFIED ORGANIC?

If a label claims to be organic, ensure it is certified organic. That means this sign below:

#6 JUST BECAUSE IT’S GLUTEN FREE OR WHATEVER BUZZ WORD-FREE, DOESN’T MEAN IT’S HEALTHY

“Gluten-Free” is the new buzz word and many companies are marketing their products as ‘gluten-free’ and hence, in the eye of some consumers, a healthier, “guilt free” alternative. Like the “fat free” movement that stripped the goodness from so many healthy foods like that of avocados, nuts, seeds and eggs and replaced it with fat-free yoghurt that contained three times the sugar, gluten free processed food is not a healthier alternative. Whether it is a store bought “gluten-free” triple chocolate brownie with macadamia and chocolate fudge icing or a “gluten free” processed rice cracker covered in artificial colours, flavours and preservatives, neither of these are a healthier alternative just because they contain no gluten. These products often contain soy flours, soybean oil, canola oil, hydrogenated vegetable proteins which are extremely damaging to your health. Same for sugar-free, superfoods, all-natural, vegan, vegetarian, made with real fruit, GMO-free, cage-free etc. Keep it simple, JUST EAT REAL FOOD, fruits, vegetables, seeds, nuts, grass-fed meats, pasture-fed eggs, wild-caught fish… are all 100% gluten free, naturally.

# 7 LOW FAT MEANS LOADED WITH SUGAR

“Low fat” labels require that the fat of the original product must be reduced 25%, but that doesn’t stop the manufacturer from adding taste with more sugar. Low fat yoghurts are the biggest culprits and have been known to contain 3 times the sugar of 100% organic full-fat alternatives. Sugar makes us fat, always opt for the full-fat organic varieties with NO added sugar or sweeteners.
To illustrate my point, a small snack size tub of yoghurt labelled “99% fat free with 40% of your RDI of calcium and enriched with vitamin D for strong bones” contains a whopping 22.8grams of sugar (equivalent to just shy of 6 tsp). Skip it, it won’t keep you satisfied and will only make you reach for another sugar fix an hour later.

#8 DON’T BLINDLY TRUST THE BRAND NAME

A well known “reliable” brand was had some controversy with a packet of dried dates. The well known brand had exactly the same ingredients: dates and palm oil, as other brands that weren’t marketed to be the “healthy” brand.
Be wary of your choices and make sure you are making the right choice, especially if they are making you pay for it.

#9 WHOLE-WHEAT DOESN’T MEAN WHOLE GRAIN

While I am not a huge advocate of grains, I needed to cover this one for all those grain lovers out there. A label of “whole wheat” doesn’t mean that only whole grains are in the product. It means that some whole grains are in it. You could have 90% white flour, and 10% whole wheat flour, and call it “whole wheat”. Cereal companies (never eat cereal by the way. If you want to know why, flip over to the nutrition label and see how much sugar is in it) and bread manufacturers are guilty of this one. If you are set on buying grains, opt for “100% organic non GMO whole grain.”

Food manufactures use an array of clever marketing strategies in an attempt to convince consumers that their new and improved products are “better for you”, when they are really just “less awful for you.” This skews our perception of what it really means to be healthy and as such, our relationship with our food and eventually our perception of well being, spirals out of control and we end up in a world of doubt, depression and frustration. Sound familiar? Want my best advice? You need to get food educated…

#10 SUGAR FREE USUALLY MEANS DANGEROUS ARTIFICIAL ADDITIVES

Products claiming to be low in sugar or sugar-free are usually artificially sweetened with products containing aspartame. Aspartame, like MSG, is an excitotoxin. It is comprised of methanol, phenylalanine and aspartic acid. Aspartame can be found in diet sodas and most other diet products however, research indicates that the sweetener increases your hunger and can actually work against your weight loss. Aspartame has also been linked to cancer, birth defects, vision problems, brain seizures and diabetes. Skip the sugar-free sweetness kick and grab an apple instead.
for your content.

#11 BEWARE OF GREEN PACKAGING

According to research green is a found-in-nature color, so we associate it with health, even when we shouldn’t. One study in the journal Health Communication found that consumers are more likely to think a snack bar with a green label is healthier than those with white or red labels–even if they are identical in every other way. If you are buying packaged foods, read the list of ingredients, don’t be tempted by the colour of the packaging, green does not necessarily mean healthy.

#12 MADE WITH ORGANIC INGREDIENTS

The “Made With Organic Ingredients” label means the food must be made with at least 70 percent organic ingredients, three of which must be listed on the package. The remaining 30 percent can be anything the production team decide and may include harsh chemicals or additives you thought you were avoiding, this is especially the case with beauty products, be wary. Again, why we say to read the ingredient list first.

#13 MADE WITH “ADDED VITAMINS”

Designed to make us think this form of processed food comes with all the benefits of fruits and veggies, this label is prevalent in the cereal (again, don’t eat cereal, you’ll get more nutition eating the cardbox box that the cereal is packaged in rather than the ceral itself), bread and snack aisles of the supermarket. Vitamins A, C, E and the Bs are added to cereal, breads and lunchbox snacks. The truth? Science shows that separating vitamins and minerals from one food and putting them in another doesn’t offer the same disease-fighting benefits. More often than not these added vitamins are synthetic forms and are nowhere near as beneficial to your health. Get your vitamins, minerals and antioxidants from real, whole foods, like veggies, fruits, whole grains and lean meats.

#14 BEST BEFORE 2026?

If the product you have purchased has a shelf life longer than you have owned your mobile phone, ditch it. We eat foods to gain life, to replenish our cells, muscles and organs to help us thrive. Food that nourishes our body is a perishable item i.e. strawberries last 4-5 days, broccoli lasts 10-12 days, beef best before 3-5 days, some biscuits on shelves today expire in November 2026… Foods lasting longer than your i-phones operating software system upgrade aren’t real foods and you will get no benefit from them. Eat to nourish your body and ditch the cardboard.

#15 BAKED NOT FRIED

Most consumers associate the word “baked” with “healthy”. This would certainly be true in home cooking: a baked potato, for example, would be a more nourishing choice than a fried potato however, this is not necessarily the case for foods found on the supermarket shelves. These goods are often baked in highly processed vegetable oils that still damage our health, check your list of ingredients.

#16 IF YOU CAN’T PRONOUNCE THE INGREDIENTS, DON’T EAT THEM.

If you flip over the package of any processed food and can’t pronounce some of the items listed in the ingredients list, don’t eat them. They are artificial in every way shape and form and will only cause your body to struggle. Those learning Dutch and unable to pronounce the words are

exempt

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Eat Well – Move Well – Think Well

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Eat Well – Move Well – Think Well Exercise, Vitamin D, and Omega-3 – The Perfect Triune for Optimising Immune Function (parents of daycare children returning after holidays), flu and COVID.

QUOTE BOARD

“Conclusions: Adults with high and moderate physical activity levels had significantly better outcomes than those with low activity when contracting COVID-19. The apparent protective effects of regular physical activity extended to those with concomitant chronic medical conditions.”

“The biological mechanisms underlying how physical activity reduces colon cancer risk have mainly been attributed to decreased adiposity and associated reductions in circulating insulin and pro-inflammatory cytokines.”

“Therefore, the use of EPA and DHA [omega-3 fatty acids] supplementation should be considered as both a supportive therapy and a prevention strategy in SARS-Cov-2 infection.”

WHAT YOU NEED TO KNOW

The evidence for the safety and effectiveness of regular exercise and supplementation with Vitamin D and Omega-3 Fatty Acids is irrefutable and unequivocal. This should be universally recommended and if it had been during the pandemic along with other preventative health advice would have had a major impact.

Exercising and supplementing a clean Omega 3 and Vitamin D (a healthy body and strong immune system) represents the most evidence-based, effective and cost-effective ways to reduce risk of both infection and serious outcomes from COVID-19 and flu.

WHAT YOU NEED TO DO

Sadly, the fact is that sick, overweight, malnourished and unfit people are the ones who are likely to get seriously ill from COVID, flu and other opportunistic infections. They are also the ones who are suffering from all kinds of other chronic health problems that lead to hospitalisation and early death.

Let’s protect ourselves and those we love from preventable illness this autumn. Now is the time to prepare ourselves.

You need to exercise every day, you need to ensure sufficient intake of Vitamin D and Omega-3 fatty acids, you need to eat a healthy diet and you need to have healthy attitudes, emotions and social interactions.

Our recommendations for a quality source of Omega 3 is Arctic blue visolie/algae oil as we know the oils have been tested for heavy metals. Very important to check with any omega 3 you are supplementing. Have a shop around online to find the best deal but for reference it looks like this.

For vitamin D we recommend Biotics Vitamin D-mulsion forte. Looks like this.

Reference:

Szabo, Z et al. (2020) The Potential Beneficial Effect of EPA and DHA Supplementation Managing Cytokine Storm in Coronavirus Disease. Frontiers in Physiology 11: Article 752

Gibbons et al. (2022) Association between vitamin D supplementation and COVID-19 infection and mortality. Nature – Scientific Reports 12:19397

Steenkamp et al. (2022) Small steps, strong shield: directly measured, moderate physical activity in 65,361 adults is associated with significant protective effects from severe COVID-19 outcomes. British Journal of Sports Medicine http://dx.doi.org/10.1136/bjsports-2021-105159

James Chestnut DC

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Proven ways to treat migraines

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Proven ways to treat migraines

Migraines often have common triggers. It is important for you to identify and eliminate triggers in your life. The most common triggers we see are:

Dehydration
Skipping meals (effects blood sugar regulation)
Meals high in carbohydrates and sugar (effects blood sugar regulation)
Lack of or interrupted sleep
Visual disturbance such as too much screen time (tv, iPad, computer, phone)
Poor posture
Weather changes
Sensory overload such as bright lights, loud music etc
Medications
Poor breathing or mouth-breathing
Stress
Menstrual cycle
Not enough exercise or exercise is too heavy

Particular food and drink triggers for migraines:

Alcohol
Caffeine
Processed foods
Colourings and additives to food
MSG
Aged cheese
Aged, canned, cured or processed meat (including bologna, game, ham, herring, hot dogs, pepperoni and sausage)
Aspartame
Beans (including pole, broad, lima, Italian, navy, pinto and garbanzo)
Brewer’s yeast (including fresh yeast coffee cake, donuts and sourdough bread)
Canned soup or bouillon cubes
Chocolate, cocoa, and carob
Cultured dairy products (such as buttermilk and sour cream)
Lentils
Meat tenderizer
Monosodium glutamate (MSG)
Nuts and peanut butter
Papaya
Passion fruit
Pea pods
Pickled, preserved or marinated foods (such as olives and pickles, and some snack foods)
Raisins
Red plums
Sauerkraut
Seasoned salt
Snow peas
Soy sauce

Lifestyle changes to be made:

Try sleeping or lying down in a darkened room during a migraine
Try to avoid things you know trigger your migraines, such as certain foods
Stay well hydrated and limit how much caffeine and alcohol you drink
Try to keep to a healthy weight
Eat meals at regular times
Get regular exercise
Get plenty of sleep
Try to manage your stress
Eat regularly and do not skip meals
Keep a regular sleep schedule
Exercise regularly. Aerobic exercise can reduce tension and keep your weight in check. Obesity can contribute to migraines
Keep a migraine journal to track what triggers your migraines and what treatments are most helpful
Regular adjustments to the neck and upper back. Chiropractic is extermely effective with decreasing the frequency and intensity of migraines and something we help lot in practice at Pure Health Chiropractic.

Everyday:

Take magnesium glycinate. It is good to have before bed as it also assists sleep however, NEVER take magnesium or any other vitamins near coffee as you won’t absorb the nutrients.

How to choose the correct magnesium:

You need to find a magnesium that has a high component of magnesium glycinate
Make sure there are no other additives like vitamin C, colours, fillers etc.
Make sure there are no fillers or additives that are bad for health.

If you are getting a migraine:

Take double the amount of magnesium that you normally take
Drink 300ml of water
Go into a dark room where there is fresh air away from all sensory overload and try to sleep
Book an appointment with a chiropractor

Proven ways to treat migraines Read More »

Posture exercises

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Posture exercises

Your posture is a window to your health

Many daily activities cause large amounts of spinal strain leading to abnormal postural change.

Postures such as sitting for long hours, using tablets and smartphones or long periods of reading are big factors, and many of these activities begin at young ages.

Good posture is not only important for your spine and preventing injuries, headaches, pain and degeneration, but the literature is clear in regards to posture and the effect on lung capacity, cognitive function, mood regulation, digestion, circulation, heart and vascular disease, stress and energy.

In short, your posture directly influences your ability to have a healthy body that supports the life you want.

Hereby, we send you 2 exercises regarding your posture;

Pectoral stretches – 3 times

This exercise will help stretch the tight pectoral muscles in the front of the chest and bring your shoulders back and chest open.

Why is this important? Rounded shoulders and a forward head can cause up to 30% reduction in lung capacity! Think of this next time you feel tired or have poor concentration.

1. Stand in an open doorway. With your elbows slightly below shoulder height, place your hand and forearm on each of the door frames.

2. Slowly lean forward until you feel a mild stretch in your chest

Hold for 30 seconds – repeat 3 times

All Fours exercise – 3 minutes

This exercise will help strengthen the weak muscles in the spine and bring the shoulders and neck back from their forward position.

1. Start with your arms and legs on the floor

2. Raise one arm and the opposite leg to be horizontal

Hold for 10 seconds – repeat with the other arm and leg

Do this exercise for 3 minutes in total, using slow and controlled movements. For the entire 3 minutes, raise your head up so that your eyes look at the wall in front of you to create the natural curve in your neck. Use a wall for support if you feel unbalanced.

If you have any questions, please get in contact with us.

Enjoy the exercises!

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How to relieve the digestive system in little ones

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How to relieve the digestive system in little ones

Signs you little one is having some digestive discomfort

Squirminess or pulling legs up to the chest, body tension in the legs, arms, fists, back, or abdomen Consistent crying, often for an hour or more or crying for no particular reason
Reduced appetite
Appearing to be unhappy or fussy often
Unable to sleep
Swollen belly
Constipation
Predictable timing of crying episodes that occur especially in the late afternoon or early evening
Facial discoloration such as a reddened face or pale mouth
Colic episodes followed by a bowel movement or passing of gas that may bring temporary relief
The baby closing their eyes tight or opening them wide, furrowing their brow, or even holding their breath
Crying that disrupts eating and sleeping patterns

Causes

Ingesting too much gas when feeding: poor latching, tongue or lip tie, feeding often when baby is already crying and upset so they take in more air.

Reflux, also silent reflux
Hypersensitivity or food allergies (cow’s milk or lactose)
An underdeveloped digestive system
Tension through the abdomen, stomach and neck (relates to the nerves going to the digestive system)

How to help

Change or adjust feeding positions: If your little one is bottle feeding, it may be beneficial to tip the bottle up slightly or switch to a slower-flow nipple to reduce air bubbles. Additionally, feeding your baby in an upright position can reduce the amount of air they swallow.
Time feedings correctly: It is important to not wait until your baby is having a meltdown to feed them (Although this can be unpredictable, especially in newborns). So, make sure to look out for hunger cues as the more your baby cries, the more air they will swallow.
Tummy time: There are many benefits to tummy time from strengthening back and neck muscles, preparing them for crawling and walking and helping with baby gas relief due to the slight pressure it puts on their tummy.
Baby Burps: To help prevent a buildup of gas, burp your baby by also gently patting their back more than once during feedings.
Switch formulas: If none of the above methods have worked, it may be time to switch formulas. In most cases, this should be done gradually so as to not overwhelm your little one’s delicate digestive system. Several formulas are available that accommodate a range of dietary needs such as anti-reflux and hypoallergenic formulas.
If you want breastmilk but are unable to, you can see the facebook page: human milk for human babies from mothers who have donated milk.

Massage

Move your baby’s legs in a circle. Baby bicycle is a simple exercise that can help your baby release gas. All you have to do is to lay your baby on their back and delicately cycle their legs in a bicycle motion toward their tummy to manually help squeeze out trapped gas.
https://www.instagram.com/p/Cb3OHLtKtlZ/
https://www.instagram.com/p/Cb0iBPsqkcG/

Foods to avoid for breastfeeding mums

Soy
Dairy
Hot or spicy foods
Fiber-rich foods
Caffeine or carbonated beverages
Acidic foods (Citrus fruits for example)
Cruciferous vegetables like cabbage, Brussels sprouts, broccoli, artichokes, asparagus, onions and cauliflower
Artificial sweeteners
Highly processed foods
Fiber: like bran, beans and whole grains.
Fruit: Citrus fruits, prunes, plums, peaches or apricots. We would suggest avoiding all fruits.
Garlic and garlic-seasoned foods like pasta dishes or garlic bread.
Dairy: yoghurt, ice cream or milk products.
All carbonated beverages including water
Seafood and fish high in mercury
Processed foods, including carbonated drinks
Alcohol
Starches such as potatoes, corn and pasta
Chocolate

Increase

As such, a healthy diet for breastfeeding mothers to avoid colic may include

Plenty of water to stay hydrated
Non-cruciferous vegetables
Whole grains
Lean proteins
Mushrooms
Herbal tea
Apple cider vinegar before each meal in warm water
Probiotics

If you have any questions, please feel free to contact us!

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What you need to do to prepare for the best birth (and beyond)

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What you need to do to prepare for the best birth (and beyond)

WHY IS PERINEAL MASSAGE IMPORTANT?

Let’s be honest from the start, if this is your first pregnancy, then the thought of having to do perineal massage might not thrill you. Some women are tentative-and rightly so because when perineal massage is done properly, it hurts! Literature indicates the benefit of consistently massaging the perineum during late pregnancy as a birthing mother will be less likely to tear during labor. Wouldn’t you agree that encouraging your perineum not to tear is a good thing? Some women approach perineal massage half-heartedly, presuming that all will be fine. Sadly, many women are then unprepared for the likely scenario of an episiotomy during labor, because their pelvic floor and perineum will not relax and accommodate their baby. After hearing countless birthing stories, most women after birth wish that they had taken more time to prepare their bodies for labor.

NOTE TO PARTNERS:

If it isn’t enough that women have to psych themselves up to even think of stretching perineal tissue, some mothers and midwives have informed me of their partner’s reluctance to help. All I can say is this: the scar tissue from an episiotomy could affect the remainder of a mother’s sexual life, with future intercourse being possibly painful as a result. Birthing is not women’s business-it’s family business. If a woman’s sexual pleasure is affected, so will her partner’s. So don’t be prudish or shy, work together.

Perineal stretching is also vitally important if a birthing mother has scar tissue from a previous birth. Scar tissue loses elasticity and generally remains restrictive in nature.

Factors that influence tearing:

The strength of your contractions.
The stretch ability or elasticity of your body tissue.
The size of your baby.
Position of your baby’s head
Your position during delivery.
The speed of your delivery.
The skill of your attendant.
Scarring from previous deliveries.

HOW DO I MASSAGE MY PERINEUM?

If you and your partner want to take a natural approach to labor, then you will have to become comfortable with looking at and touching female genitalia.

There is little room for modesty when preparing for childbirth. Watching a birth is a gilt and a humbling miracle but let’s not kid ourselves, it is certainly not glamorous.

If your partner refuses to participate or resists helping you with the massage, then this is a very clear indication that together you need to clarify your birthing preferences and objectives.

As a couple or individually you can use KY jelly, vitamin E oil or jojoba oil for massage.

When you are performing this stretching, it is important to focus on opening up your body. Try to relax, and have confidence in your body’s ability to stretch and give birth to your baby.

When do we start? Begin perineal massage any time from 30 weeks.

How often? If perineal massage is performed correctly (it will hurt); twice a week.

Perineal massage should take 15-30 minutes.

Your mission is to stretch and massage the tissues around your vagina and perineum. To begin, wash your hands well, then lean back into a relaxed position.

Remember, if this stretching doesn’t feel uncomfortable and hurt a little, then you are not stretching firmly enough. So be brave, take a deep breath and relax into preparing your body for a gentle and safe birth.

External Massage:

Locate the area of skin at the centre of your perineum, directly between your vagina and anus. Place your index and middle fingers of both hands opposite each other and pull your fingers out towards your thighs, dragging the skin with you. This creates tissue pull through the superficial layers of skin.

Repeat 10-20 times.

Then turn your fingers in slightly and drag them up towards your pubic hair. Repeat 10-20 times. Then move back to the centre point of your perineum and place the tips of your thumbs opposite each other. Move one thumb up towards your vagina and the other thumb down towards your anus (this feels as delightful as a ‘Chinese burn’!).

Repeat 10-20 times.

Internal Massage:

Place two fingers inside your vagina and pull down and out slightly. Pull down firmly until you feel a good stretch. Then pull down a little bit more.

Then pull sideways firmly.

Swap hands and stretch the other side. Repeat these three directions 10-20 times.

WHY SHOULD I STRENGTHEN MY PELVIC FLOOR?

Your pelvic floor muscles are the muscles right between your legs. They make a figure of eight loop surrounding the urethral and vaginal sphincters and the anal sphincter at the rear. Unlike your uterus, these muscles are under your conscious control and need strengthening. Irrespective of your birth outcome, be that vaginal or caesarean, all pregnant women need to strengthen their pelvic floor.

A recent Norwegian study suggests that while there may be a small increased incidence of pelvic floor damage among women who deliver their babies vaginally, the major risk factors are a hurried second stage of labor, forceps delivery and epi-siotomy-not natural vaginal birth per se.

THE BENEFITS OF STRENGTHENING THESE MUSCLES DURING PREGNANCY:

• Being able to relax your pelvic floor during labor

If you practice strengthening these muscles, you will develop an awareness of where they are so that during labor vou can consciously relax this area.

To speak frankly, this will be highly useful when your midwife turns to you as your baby’s head is crown-ing, and says, “Now just let your vagina relax, let it go.” She says this just as your perineum fills with the weight of your baby’s head and you feel your body stretch to accommodate for something the size of a

frozen chicken. You will then look at her in absolute horror and confusion.

You need to strengthen these muscles in order to relax them during the crowning stage of labor.

Better circulation promotes better healing
Exercising a muscle brings more blood to an area and promotes better circula-tion. Having efficient blood supply to your pelvic floor will enable these muscles to stretch easily during labor and allow for quick healing post-birth.*
To prevent vulval or anal varicosities (hemorrhoids) during labor
A strong pelvic floor prevents sphincter weakness and the occurrence of subsequent hemorrhoids. The pressure on your pelvic floor during labor and the engorgement of these tissues post-labor will encourage hemorrhoids if your pelvic floor is weak.
Helps prevent constipation
At some point after giving birth you will have to use your bowels. Unconsciously you may resist this urge through fear. Many mothers post-birth feel anxious that it may hurt or they may cause themselves grave injury. A weak pelvic floor encourages such fear.

ADVANTAGES OF STRENGTHENING YOUR PELVIC FLOOR POST-NATALLY:

Failing to strengthen your pelvic floor during pregnancy encourages a weakness post-labor which, over time, can be exaggerated. Complacency sets in and Pelvic floor Dysfunction (PFD) becomes a daily reality. Then as women age, they often wonder why their body feels so different.

A strong pelvic floor helps prevent the symptoms of PFD, which include:

– urinary urgency or urinary incontinence (the inability to control your bladder)

– the need to urinate frequently, a common complaint amongst women post-birth.

Urination depends on muscle coordination between the bladder and the pelvic floor muscles. These muscles are meant to relax while the bladder contracts.

However with PFD, the pelvic floor muscles continue to tighten when the bladder contracts. The result is poor urine flow. Straining and pushing to get the last drop of urine out is believed to further aggravate the muscles of the pelvic floor, resulting in a vicious cycle.

A strong pelvic floor helps to increase or improve the sensations experienced when making love. PFD can lessen these sensations.
PFD can result in a prolapsed uterus, where the uterus is no longer positioned correctly and specialist intervention may be required.

There are some wonderful products now on the market to assist with pelvic floor awareness. One such product is “EPI-NO’ by Tecsana, a home training device which helps to prevent perineal injuries and incontinence.

PREPARE YOUR NIPPLES FOR BREASTFEEDING BY GENTLY PINCHING AND ROLLING THEM

These techniques help prevent nipples becoming too sore when first breastfeeding. These methods also familiarize a woman with handling her breasts and can be performed on both sides for two minutes a day in the last four to six weeks.
A mother can prepare her nipples by not wearing a bra and exposing the nipples to the gentle friction of clothes, also by exposing the nipples to sunlight for a few minutes a day. Rubbing the nipples with wheatgerm oil or expressed colostrum (late in pregnancy) is another important preparatory step.
Don’t rub your nipples with a towel or a brush in an attempt to toughen them, as this will merely rub off skin cells and leave your nipples tender. Also avoid washing your nipples with soap as this will cause them to dry out and promote cracking when they are later stretched.

TO PREPARE NIPPLES FOR BREASTFEEDING:

Pinching: Using your thumb and forefinger, gently squeeze just behind the nipple. If your nipple does not protrude, gently pull them outward.

Rolling: Once you have pinched, roll your nipple between your thumb and forefinger, gently stretching it forward out of your breast.

If you have any questions, please get in contact with us and good luck!

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