How to increase the chances of a natural birth…

The focus of all pregnant women is a happy, health, baby and that includes carrying the baby full term obviously if there is no risk to the mother's health. Women in the US and the rest of the developed world are typically low in DHA (omega-3), with levels well below those reported in countries like Japan where more fish is eaten.  Women with low levels of the nutrient are much more likely to give birth prematurely.  Until recently there was no effective method to prevent spontaneous early preterm birth. Analyses of two clinical trials -- one in the U.S. and the other in the Australia -- suggest that thousands of early preterm births -- those at or before 34 weeks' gestation -- could be prevented if pregnant women took daily omega-3 supplements.  Taking the supplement can reduce the risk to just 1.5%.  Researchers estimated that more than 106,000 high-risk early preterm births could be avoided in the U.S. and about 1,100 could be prevented in Australia each year if pregnant women took daily supplements of omega-3. Reference https://www.sciencedaily.com/releases/2016/10/161013130104.htm

When I worked in an office, this was the time of the year when everyone either got the office cold or sometimes even worse flu, so I wanted to share something that can reduce your chance of getting one. Garlic has been used for centuries as both a food ingredient and a medicine.  Garlic contains compounds that help the immune system fight germs and has show promise as a treatment for preventing colds and the flu.  Studies have shown that garlic reduces the risk of becoming sick in the first place, as well as how long you stay sick.  It can also reduce the severity of symptoms. One study gave 146 healthy volunteers either garlic supplements or a placebo for three months. The garlic group had a 63% lower risk of getting a cold, and their colds were also 70% shorter.  Another study found that colds were on average 61% shorter for subjects who ate 2.56 grams of aged garlic extract per day, compared to a placebo group. Their colds were also less severe. If you often get sick with a cold or flu, eating garlic can help reduce your symptoms or prevent your illness entirely. However, a review of the evidence found that many of the studies investigating the effects of garlic on the common cold were of poor quality. Reference https://www.ncbi.nlm.nih.gov/pubmed/25961060 https://www.ncbi.nlm.nih.gov/pubmed/11238820 https://www.ncbi.nlm.nih.gov/pubmed/22280901 https://www.ncbi.nlm.nih.gov/pubmed/11697022 https://www.ncbi.nlm.nih.gov/pubmed/22280901

In my last post, I explained how both your scalenes and sternocleidomastoid can become both tense and painful from shallow breathing.   Obviously deep breathing will help as it will address the cause.  But what if you have a bad habit of shallow breathing, and know its causing tension in your neck muscles? First there are some stretches that will help.

• Sternocleidomastoid Stretch

The sternocleidomastoid muscle runs like two long strap-like muscles on either side of the front of the neck. To stretch it, rotate the head to one side as far as is comfortable. Then tilt the head to the same side, as if trying to reach the ear to the shoulder. Hold for 30 seconds and then repeat on the other side of your neck.

• Scalenes Stretch

The scalenes muscle groups is made of three muscles; anterior scalene, middle scalene & posterior scalene.  Due to the location of these muscle tightness can contribute to tension headaches & can refer pain both to the chest and shoulder.  In addition the brachial plexus a network of nerves that supplies signals to the shoulder and arm.  Therefore tension within these muscles can also restrict these nerve signals, causing pain and pins & needles (paraesthesia) down the arm to the hand. Stretching the scalenes is relatively easy. Start by sitting in a chair. Put your right hand under your bottom and sit on it. This pins the shoulder down so that your neck can stretch without raising the shoulder. Tilt your head directly to the left bringing your left ear towards your left shoulder. If you don’t feel much of a stretch, bring your left hand up to Gently pull your head down towards the left more. Hold for 30 seconds. Repeat this stretch tilting the head slightly in front of and behind the shoulder as well. This stretch can also be done lying down. See picture below.