My Pregnancy – The Third Trimester (weeks 27 onwards!)

It has just flown by, so fast that I completely failed to update my blog between weeks 17 and now!

In short weeks 17-27 were great! I felt amazing and had loads of energy.  The only downfall was feeling a bit of a blimp! I just looked like I had been at the biscuit box, which at times was entertaining, especially with some of the looks you get from people who haven’t seen you in a while!

From week 27 onwards its obvious that you are growing a tiny human.  At 31 weeks I went to Portugal for a friends Hen Party, it was so much fun.  I thought am I crazy for going? Then decided sunshine was just what the doctor ordered! (Although right now at 39 weeks pregnant in this heat wave I disagree!)  The best thing about being pregnant on the hen party was I had the best excuse for going home early! I’m not really a party animal anyway and do love my sleep so was able to sneak off a smidge earlier than the 2-3am everyone else rolled in!

Speaking of Sleep…things that change in the third trimester.

SLEEP

This might be the hardest thing I have had to contend with, but then I should be grateful because my body is preperaing me for little sleep once the wee bean arrives.  I wake up at least 5 times a night, either because I’m too hot, my feet are too hot (not just weather related, I am definitely running hotter in pregnancy), I need ANOTHER wee, my hips hurt, legs are cramping, or baby has given me a good kicking!

I purchased a pregnancy pillow quite early on, it arrived at about 17 weeks.  It was nice then, but been a god send since the third trimester started.  The support the pillow offers for my legs and bump are amazing, and yes I still wake up a lot, but at least it keeps me more comfortable than without it. The weight of bump is supported meaning the liagments around my baby bump get a break!

Others things you can do to helps sleep include:

Sticking to a sleep schedule – try to regulate your body clock by going to bed and getting up at the same time everyday.  Since I have been on maternity leave I am sleeping in longer, but allowing myself that time means I know I am rested.  Instead of being up by 6-30am its now a respectable 8am, but try not to stay in bed longer because it means your body clock will get out of sink.

Plenty of gentle exrecise – this can also help with leg cramps! Swimming, yoga and gentle walking will help and tire you out just enough to promote good sleep at night!

Acknowledge and thus take control of your worries – becoming a new mum means your mind can do overtime! I know I have been worrying about all sorts of funny things, from how will I know what to dress the baby in to are the windows clean enough! Writing lists of things I want to achieve in the day has been helpful and just chatting things through with Ben and my mum have been invaluable!

Try relxation techniques including breathing exercises – Progressive muscle relaxation has been proven to be very effective at helping to bring on sleep. It focuses on tensing, and then relaxing, groups of muscles in your body, alternating between your right and left side. Here’s how to do it:

  • Start by tensing and releasing your hand and forearm muscles, first on one side and then on the other.
  • Repeat with your upper arms, face and jaw, chest and shoulders, tummy (as best you can!), thighs, and so on until you reach your feet.

These techniques are often used in yoga classes along with deep breathing exercises.  Try a pregnancy yoga class in the evening to help.

Contact us today: 01273 584812, email info@peacehavenchiropractic.co.uk or BOOK APPOINTMENT

25 years of MACS

MACS was formed 25 years ago by a group of parents whose children were born without eyes, or with underdeveloped eyes.  These conditions are known as Microphthalmia, Anophthalmia and Coloboma.  In the UK 100 babies are born each year with these conditions, our daughter Renie was one of them.  The MACS chairty provides invaluable support to those who need it.  You can find out more about these conditions by visiting their website.

They support families emotionally through tough times, provide a platform for people to share experiences and support each other.  They share information and resources.  They organsie social and sporting activities to help those with MACS build confidence and independence and they also help fund research into genetic causes of MACS conditions.

To mark their 25th anniversary MACS decided to have their first ever awareness week 1st-7th July.  Peacehaven Chiropractic supports the chairty and we wanted to help raise awareness.  Not only is it close to our hearts because Renie has micropthalmia and coloboma, awareness week also falls right by her birthday!

We decided to donate £5 from every appointment during this week and also promote awareness through social media, just check out our facebook page.

Overall we managed to raise an amazing £500! Thank you everyone who donated through our facebook page and in clinic.  Also to all our amazing patients who came in for their adjustments during the week.  

Welcome Elise and Luke

The last four months living in East Sussex has flown almost quicker than the flight from Perth (Western Australia) to this destination. I (Elise) am so grateful I landed employment right at Peacehaven Chiropractic for my Saturday mornings where I get to experience another world of incredible health care. As the receptionist I’m blessed to interact with so many great patients who are receiving a holistic treatment and are seeing rewards from it – myself included!

My story seems a little bit crazy whenever I say it out loud (or even write it) but I would have it no other way! I’m a young 20 year old who came on an adventure to England to support my best friend and love as he does a fine furniture course at Robinson House Studios – we got married ten days before coming here!

I have put on hold studying a Bachelor of Chiropractic at Perth’s Murdoch University whilst we are living here for the year, but I am very keen to finish it when we return home. I am fascinated by our body’s complex design and love learning about how brilliantly we’ve been made.

As we all have probably noticed for ourselves, our bodies undergo all types of stress throughout life and many of us search for an option to help our bodies repair to their full potential again. The knowledge that chiropractors have about the way our bodies move and function is something I am so excited to continue learning about!

Chiropractic adjustments have not only personally helped a soccer (or as you call it ‘football’) injury but continually help with my desk-work related tightness and maintaining my general wellbeing. My husband Luke also looks forward to coming into the practice for his overall health! I’m a big supporter of being in tune with how your body is feeling and being educated about how you can lead a healthy and sustainable lifestyle. Chiropractic care supports your body to not just cope but to thrive in this busy, fast paced world we live in. I’m stoked seeing so many people of all ages looking after their body and mind by visiting us and look forward to what this year holds … hopefully some more sunshine like on the Easter weekend!

ME TIME Clinic event Saturday 23rd March 2019 1-4pm

Join Marijana Dragojevic and Sarah Gaddie on Saturday, the 23rd of March 1pm at Peacehaven Chiropractic Clinic

 

Relax, Restore and Energise your body and mind with Mindful Eating, Pilates, Meditation and EFT for Food Cravings.

 

This is for you if you are stressed, don’t know how to relax, or just need Me Time.

 

We will begin with Mindful Eating – please bring a healthy light lunch. Opportunity to see how mindfulness works better then dieting!

Followed by a gentle matwork Pilates session and Meditation, including Pelvic Floor Awareness

We will explore your Food Cravings and show you how EFT could reduce it.

Please bring a food that you crave but would like to give up (chocolate, biscuits, crisps???) What’s you’re poison?

Closing with relaxing Meditation.

Cost £30

 

Marijana Dragojevic is a mind, body, nutrition coach, EFT practitioner and Meditation Teacher. She helps people to change their relationship with food.

Sarah Gaddie is a Pilates Instructor and Health and Wellness Consultant.

Please contact us to book or for more information: Sarah Gaddie 07912011273
Marijana Dragojevic 07960561874

Pancakes – YUM!

Love your Body with these amazing Healthy Pancakes.

Another wonderful recipe from the beautiful Marijana at dietlessliving.co.uk

This recipe is also great for when you are weaning your baby, in fact my baby daughter and I both have these for breakfast sometimes, with a little greek yoghurt and some blueberries.

You can add desiccated coconut and some nut butter (or as in this picture a little chocolate spread – not as healthy, unless you make your own chocolate spread which can be done with some mashed avocado and cacao powder – see chocolate mousse receipe.)

Ingredients:

3 eggs

1/2 cup coconut flour

1/2 tsp baking powder

2 ripe bananas

1 tbsp desiccated coconut

coconut oil for frying

 

Method: 

Beat eggs for a minute. Mash bananas as for a baby, add to eggs, add dry ingredients. Mix it all together. It should look a little like mashed potatoe!

 

Put a tsp of coconut oil in a frying pan and when is hot add a tbsp of dough, push it down a bit and reduce a heat to medium. I usually put 3 pancakes in at the time. Flip them over cook for about a minute and it is ready to eat. Repeat a process.

 

It is not easy to flip them over so it is good to keep them small. Makes it easier to manage!

DIETless LIVING – BUILD HEALTHY EATING HABITS

DIETless Living          Build Healthy Eating Habits

6 Week Programme

17Jannuary 2019 – 21 February 2019

 

This programme is a powerful and affordable way to bring healthy eating into your life without dieting or willpower.

 

You will learn strategies and tool that will last a lifetime so you can stop the war with food and your body.

 

We will work in a small group, no more than 8 people. Research has shown that your chances of achieving good results are 50% higher if you have a partner.

 

Our plan:

Week 1: Personalised nutrition

Week 2: Mindful eating

Week 3: Cravings and Emotional Eating

Week 4: Power of the Mind

Week 5: Toxins

Week 6: Shopping habits and how to stay mindful

 

When you finish the programme:

 

– You will have a New Relationship with Food

– You will find food that is healthy and that you enjoy eating

– You will have the tools to free yourself from Cravings and Emotional Eating

 

 

The course will run weekly commencing on Thursday, the 17th January – 21st February 2019 at 8pm.

 

Sessions will last 60 – 75 minutes, via Zoom so you can participate from the comfort of your own home. No wasting time travelling, no parking problems or costs.

Zoom gives us the opportunity to see and hear each other. It is live and interactive work and it feels like we are sitting and talking in the same room.

 

 

Early bird price : £135- by 25th December

 

Full price : £165

 

To find out more or book your place, phone Marijana on 07960 561874.

 

The details:

 

 

Manual Lymphatic Drainage Massage

This deeply relaxing, powerful and cleansing treatment is not your typical massage, it’s gentle rhythmical movements stimulate and influence the direction and speed of the lymph through the lymphatic vessels and nodes to great effect.

The lymphatic system moves slowly due to not having a pump, which means it can easily become overloaded, sluggish and congested. The lymph vessels lie just beneath the skin and facilitate the removal of metabolic wastes, excess water, toxins, bacteria, large protein molecules and foreign substances from the tissues.

MLD (manual lymphatic drainage) relaxes the sympathetic nervous system, reduces pain and enhances the activity of the immune system. It is effective in the treatment of a wide variety of problems including oedema (swelling), skin disorders, headaches, sinus congestion, stress, sprains and aches and before and after surgery to remove tissue congestion. It is particularly useful in improving the healing process and reducing recovery time after surgery, post-mastectomy therapy and cosmetic surgery such as liposuction, breast surgery or facial surgery.

 MLD (manual lymphatic drainage) is extremely gentle and wonderfully relaxing.

Sasha Ball is one of our wonderful massage therapists and this facebook review sums up just how well Chiropractic and massage complement each other.

 ‘I’ve been attending this clinic for around a year. I first came with sciatica and now, incredibly, it’s gone.  Rachel has a deep insight for healing through her practice. I have regular monthly adjustment and I’m now better than I’ve been for years.  I complement this with regular massage therapy from Sasha at the clinic.  This practice is unique as it offers a fully holistic treatment plan that lifts, heals and rejuvenates.  Thoroughly recommended’.

 

 Contact us today: 01273 584812, email info@peacehavenchiropractic.co.uk or BOOK APPOINTMENT

 

Vitamin D – why all the hype?

What is Vitamin D?

Vitamin D is in the news all the time.  We are all deficient, we must supplement one week an then the next headlines about someone who overdosed! Is this really possible?  What are we really supposed to do?

Vitamin D is known as the sunshine vitamin because it is produced in the skin in respone to sunlight.  It also occurs in a few foods naturally, these include fish (oily fish such as salmon and mackeral), fish liver oils and egg yolks.  Many foods are also fortified with the vitamin and these include grains and dairy products.  It is impossible to overdose of vitamin D via sunlight and foods, however excessive supplement use can lead to Vitamin D toxicity, this is known as hypervitaminosis D and results in the buildup of calcium in the blood, hypercalcemia.

Research has shown that taking 60,000 international units (IU) daily for several months can cause this.  This is much higher than the recommended daily allowance (RDA) of 600 IU.  Unless treating a deficiency these sorts of doses are not advised and should only be taken under the supervision of a doctor, with regular blood tests to check levels for a limited period of time.

Vitamin D is essential for our musculoskeletal system, because it helps us utilise the calcum from the diet.  Calcium is not only essential for strong bones, but also is important in nerve transmission and muscle contraction.  Vitamin D deficiency is most commonly associated with rickets, a disease in which bone tissue does not mineralise properly, however it is also related to many more health problems.

 

Signs and symptoms of Vitamin D Deficiency:

Symptoms of bone pain and muscle weakness can indicate a deficiency.  For some the symptoms are subtle and for others they have no obvious symptoms at all,  but low blood levels still pose health risks because calcium is used so vastly in the body.
1) Increased risk of Cardiovascular disease.
2) Cognitive impairment in older adults – research has shown that vitamin D supplementation can help improve cognitive function in over 60s with dementia.
3) Severe asthma in children.
4) Research suggests that vitamin D when taken with calcium can prevent some cancers.
5) Research suggests that long-term supplementation reduces the risk of multiple sclerosis.

Causes of Vitamin D Deficiency:

Not consuming RDA over time.  A strict vegan diet puts you at risk of this because the vitamin is mainly found in animal products. 
Limited exposure to sunlight.  If you are homebound you are at higher risk of deficiency, especially if you have darker skin.  The skin makes vitamin D using UV light.  If you live in the northern latitudes, wear clothes that cover you fully (such as those or religious reasons), do not spend much time outdoors – you are at risk.  In the UK those with darker skin are a higher increased risk because the pigment in the skin (melanin) reduces the skins ability to make vitamin D in response to sunlight. 

What is seasonal affected disorder (SAD):

Seasonal affected disorder (SAD) is a form of depression that often begins in the autumn and continues into the winter months.  Symptoms inculde feeling sad, low mood, anxious, fatigued, irritable, concentraion problems and feelings of hopelessness.  Although the exact cause is not known studies suggest a lack of sunlight is the cause, as it is more common at higher latitudes and cloudy places.  This link to lack of sunlight could potenitally be due to reduced vitamin D production and thus an affect on cognitive function.  The other theories include a shift in our bodies biological clock.  Less sun affects our ciardian rhythm.   Another theory is a change in the balance of neurotransitters in the brain (serotonin and dopamine.)  These last 2 theories would both result from a lack of vitamin D.

So what should the average person do!?

As previously discussed the amount of vitamin D your skin makes can be affected by a number of factors.  Depending on where you live and your lifestyle will affect vitamin D production.  In many it can decrease or be completely absent in the winter months.  In the summer months, especially in those who are fairer – sunscreen, whilst important, can also decrease vitamin D production.

With modernisation many now do not get enough regular exposure to sunlight, and older adults also have trouble absorbing vitamin D.  Taking vitamin D drops or a multivitamin with vitamin D will likely help improve musculoskeletal health.  The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for ages 1 to 70 years, and 800 IU for people over 70 years.

  • Including oily fish and eggs into your diet a few times a week is also advisable and if vegan eating fortified cereals and plant based milks.
  • Get yourself out each day and get your face in the sun.  We still have the odd sunny day even in the winter! Its important to enjoy them when you can!

   One of our Chiropractors, Rachel enjoying the November sunshine.

  • Natures life is a great Vitamin D brand.  We do not profit from recommending this product in anyway, it just happens to be the one we take ourselves!It is improtant you do not exceed the dose on the product and it is also important to get a Vitamin D3 brand, because vitamin D3 is more easily used in the body to help with calcium absorption.

Reference:

Penckofer, S; Kouba, J; Byrn, M and Estwing Ferrans, C.  Vitamin D and Depression: Where is all the Sunshine? Issues Ment Health Nurs. 2010 Jun; 31(6): 385-393.

Contact us today: 01273 584812, email info@peacehavenchiropractic.co.uk or BOOK APPOINTMENT

Cashew and Ginger Protein Balls

Protein balls are an amazing quick healthly snack.  They are great for lunch boxes and for after sports.  There are so many different combination, but with autumn upon us and the days getting colder, we thought warming ginger ones would be a great idea.
Ginger is a fabulous ingredient.  It can be used to make tea, in curries and soups and goes great in desserts.  Ginger boosts bloodflow (wonderful for hands and feet in the cooler weather), is great for digestion and wonderful with honey and tumeric for a sore throat.
Ingredients
    1. 250g dried apricots
    1. 150g (1 cup) raw, unsalted cashew nuts.
    1. 1 tbsp virgin coconut oil.
    1. 2 tbsp nut butter of your choice
    1. 1-2 tsp fresh root ginger, finely chopped, or ground ginger (if you love ginger makes it 2!)
    1. 1 tsp ground cinnamon
    1. 1 scoop protein powder.
  1. 1 tbsp cold water.
  2. Desiccated coconut – a good handful.
Instructions:
Place all ingredients, except the coconut into a food processor and blend until a thick mixture forms.  The mixture should stick between your fingers.  If it is too dry then add a small amount of water, or add more protein powder if too wet.
Roll the mixture into small balls, about 12.
Roll each protein ball in desiccated coconut to finish (if you don’t like cocnut, leave this out).
Leave them to chill in the fridge for 30 minutes and serve chilled.  They can be stored in an airtight container for 3-4 days.
Contact us today: 01273 584812, email info@peacehavenchiropractic.co.uk or BOOK APPOINTMENT

Back Care – Prevention begins at school!

Back and neck pain is often seen as only an adult problem but new statistics, along with our own experience of treating children and teens at the Peacehaven Chiropractic, suggest this is sadly not the case. One quarter of UK secondary school pupils report that they suffer from regular or daily back and/or neck pain.
The Stats:
One quarter of UK secondary school students suffer from regular or daily back pain
School bag burden has been associated with a ten-fold increased rate of back pain
Back pain was also linked to prolonged sitting (something no student gets away from – now with more sedentary past times, gentle stretches and exercises are paramount on a daily basis, please see links below.
The British Chiropractic Association’s have some good advice on how to make sure your child’s backpack is loaded and carried safely. They also have a series of exercises, from the  Straighten Up campaign, designed to keep the spine moving well, appropriate for both children and adults and they also include computer posture tips and breathing exercises.  You would think breathing came naturally, and whilst we all do breathe, many of us don’t do it well!
Here’s some fun and kid-friendly stretches we like! Movement is key.  Another fabulous set of exercsies can be found on youtube, ChiroMoves designed by a UK Chiropractor.  This is also avaliable as an app.
If you have any questions about your childs spine then please do call, remember we also offer a free 15 minute consultation in clinic.  Please call 01273 584812 or book an appoinment using our request form.  Rachel Hodson is fully accredited to work with children and has further qualifications in this field.
Contact us today: 01273 584812, email info@peacehavenchiropractic.co.uk or BOOK APPOINTMENT