Guest Writer – Local Provider – Spokane Birth Resources

What the heck is a CPST, and why should I meet with one?

spokanebirthresources — Wed, 10 Aug 2022 22:46:39 +0000

By Amy Plass, Child Passenger Safety Technician Instructor

CPST stands for Child Passenger Safety Technician, but we are often informally referred to as “car seat techs.” The truth is we help educate families and caregivers on all sorts of child passenger safety questions – from birth through booster and beyond. CPSTs can help you to select an appropriate seat that fits your baby, your budget, and your car. They can teach you to correctly install it, and talk about when to transition to the next step.

So now that you have a bit of an idea of who we are, now let me tell you about what we are NOT. CPSTs are NOT “installers”. We are EDUCATORS. We will show you or talk you through your car seat installation, but we aren’t going to do it all l for you. Our goal is for you to learn how to do it correctly yourself, so that when the seat inevitably gets moved, or you have to switch the seat into another car, you don’t have to call us.

We are NOT always first responders. Sure, there are some really great techs out there who work in law enforcement and firefighting. But not every CPST is a first responder, and not every first responder is a CPST. In fact, let’s bust this myth right now. You may have heard that if you ever need help with your car seat, all you have to do is go to the local PD or fire department. NOT TRUE. You may be lucky and happen to arrive when a CPST is on duty. But you may also be turned away because there is no one trained to help. Unfortunately, sometimes someone who really wants to be helpful may give you bad information. So make sure you are meeting with a CPST!

How will you know if a CPST is legit? Anyone who is a CPST and is current on all of their certification requirements is a card carrying member. FOR REAL. We have tech cards that show our name and tech numbers, and you can ask to see them! The best way to find a tech near you is to search cert.safekids.org and click on “find a tech”. Some techs (usually those that work for hospitals or health districts) are paid by grant programs, or are volunteers. Others are private techs, and while you may pay a small fee for their services, many of them will come out to your home.

(Full disclosure: I do a little bit of both. I love volunteering, but I also spend hours on continuing education. Plus babysitters don’t pay for themselves, and I can’t always donate my time. I try to balance both paid private paid checks and volunteer work – because accessibility is important but I also need to value my own time.)

Since most of you reading this are in Spokane, definitely check out the free car seat checks at Sacred Heart. You can book an appointment here. You can also follow Safe Kids Spokane on Facebook for information about car seat check up events throughout our community!

Wait! Wait! What’s that extra word in my title, you ask? Nope, it’s not a typo. In addition to being a CPST, I am also an instructor! That means I get to work with other awesome instructors for 4 day long classes to train the next up and coming CPSTs! So if you are interested in learning about crash forces, all the ways a seatbelt can be locked, and all sorts of technical car seat safety knowledge, definitely reach out and I will help you find a class in your area!

Amy is a Child Passenger Safety Technician Instructor, Babywearing consultant, and the owner of the Inland Mama shop. She lives and works in Post Falls, Idaho, with her husband and kids. Check out Inland Mama’s high-visibility ad under the Retail section of the Spokane Birth Resource Directory.

Images associated with this blog article are courtesy of NHTSA.

How to Improve Your Health and Metabolism With Metabolic Flexibility

spokanebirthresources — Tue, 02 Aug 2022 14:12:15 +0000

By Dr. BreAnna Guan

Originally posted at drbreannaguan.com

If there’s one topic that seems to confuse and frustrate women across the lifespan, it would have to be metabolism.

How can you speed up our metabolism? Why does your friend’s weight never budge, no matter what she eats, while you gain 5 pounds overnight? And how might your metabolism be affecting your overall health and wellness?

The secret to all these questions lies in something called metabolic flexibility.

In this article, we’ll learn all about metabolism and metabolic flexibility, and how you can harness its power to improve your health.

Signs of Metabolic Flexibility

If someone you know can eat whatever they want and never gain a pound, they likely have high metabolic flexibility. Healthy adolescents often have great metabolic flexibility.

Other signs of metabolic flexibility include:

Maintaining satiety between meals (i.e., not having to eat or snack every few hours)
Stable level of energy throughout the day
Not finding yourself getting “hangry” between meals
Positive response (weight loss) to a low-calorie diet

As we’ll discover in this article, the benefits of metabolic flexibility are profound.

Signs and Symptoms of Metabolic Inflexibility

Your body also provides several clues that indicate it’s having a tough time maintaining energy. A few of those signs include:

You have trouble losing weight despite eating less.
You’re overweight.
You get irritated or “hangry” if you don’t eat every 2 or 3 hours.
You constantly lack energy during the day.
You crave caffeine or sweets to “wake up” and get an energy boost.
You feel like you’re always hungry.

If these symptoms sound familiar, there’s a good chance you need to improve your metabolic flexibility. Doing so can eliminate these unwanted symptoms, and also improve your health for the long-term. Keep reading to understand why.

The Origins of Metabolic Flexibility

Our ancestors had no choice but to be metabolically flexible. Sometimes they had lots of food, and sometimes they didn’t. But the ability to store fat in their bodies allowed them to survive in times when food was scarce because their metabolism would simply switch fuel sources.

During the fed state, the generous supply of glucose (simple sugar) would encourage the body to burn glucose and suppress fat burning. In the fasting state, the human body’s preferred fuel source is actually fat, which leaves glucose for our brain. The communication and cooperation between the two fuel sources ensured that our ancestors’ energy supply and demand were balanced at the cellular level.³ Our ancestors’ daily living was also characterized by abundant exercise, often during fasting conditions.

Today, we have unprecedented levels of food supply. Many people snack throughout the day in addition to their meals, further increasing their calorie intake. Research shows that the continuous delivery of glucose and fat creates a rigid state in our cells. This effect is only magnified when combined with physical inactivity.⁴

Some experts fear that this metabolic inflexibility underlies the epidemic of metabolic diseases that burden our healthcare systems.⁵

To understand the importance of metabolic flexibility, let’s take a step back and discuss metabolism.

What is Metabolism?

Many people think metabolism just refers to how quickly your body burns calories. The faster your metabolism, the lower your body weight. But it’s a little more complicated than that.

Scientifically, metabolism is the “catch-all” word for all the chemical processes in your body’s cells, including the breakdown of food and drinks into sources of energy. It’s also necessary for basic functions like:⁶

Breathing
Regulating body temperature
Managing hormone levels
Building and repairing cells
Circulating blood

Metabolism can be divided into two main categories, catabolism and anabolism, which can be used to describe conditions in your body. Simply put:

Catabolism is the process of breaking down food and drink into their simpler forms, thereby releasing energy.
Anabolism is the opposite of catabolism. It requires energy to build and store complex molecules from simpler ones. Products resulting from anabolic reactions include sugars, certain fats, proteins, peptides, bone mineralization, muscle mass, and even DNA.⁷

For example, glucose synthesis is an anabolic process, while its breakdown is a catabolic process.

Your metabolism works non-stop, even while you’re asleep. We depend on it for our survival. But many factors can affect your metabolic rate, or the rate at which your body uses calories. A few such factors include:

Age
Gender
Diet
Physical activity
Genetics
Hormones
Body composition
Weight
Height
Illness

Your metabolism’s efficiency affects your metabolic flexibility. This means that you have to work at being metabolically fit, just like you exercise to stay physically fit.

The Importance of Metabolic Health

Having good metabolic health goes beyond being at a “normal” weight. In fact, results from the National Health and Nutrition Examination Survey 2009-2016 suggested that just 12% of American adults have optimal metabolic health.⁸

But what does having good metabolic health really mean?

Unfortunately, there’s no consensus on what defines metabolic health. Some experts say it’s the same as the absence of metabolic syndrome; others say the term isn’t aimed at specific risk factors. Instead, they say it’s a health status — “a high level of health and low risk of impending cardiometabolic disease.”⁹

The optimal cardiometabolic features are defined as:¹⁰

Waist circumference <102 cm for men, <88 cm for women
Glucose level <100 mg/dL and HbA1c <5.7%, without diabetes medication
Systolic blood pressure (the pressure in your arteries when your heart beats) <120 mm Hg; diastolic blood pressure (the pressure in your arteries when your heart rests between beats) <80 mm Hg, without blood pressure medication
Triglycerides (a type of fat in your blood) <150 mg/dL
High-density lipoprotein cholesterol (the “good” cholesterol) ≥40 mg/dL for men, ≥50 mg/dL for women, without cholesterol medication

Levels that fall outside of these optimal ranges increase your risk of metabolic syndrome, which could lead to serious conditions like:¹¹

Coronary heart disease
Heart failure
Chronic inflammation
Polycystic ovary syndrome (PCOS)
Pregnancy complications
Sleep apnea
Certain cancers
Stroke
Type 2 diabetes

While being overweight and obese are major risk factors for metabolic syndrome, they’re not the only ones. In the National Health and Nutrition Examination Survey 2009-2016, investigators were surprised to learn that less than one-third of normal weight adults were metabolically healthy.

This means people who are at or below normal weight are at risk of developing diseases traditionally associated with obesity.

The Relationship Between Metabolic Flexibility and Metabolic Health

Metabolic flexibility is key for a healthy metabolism. Let’s start with what happens when a metabolically flexible individual eats a meal:

Your insulin levels rise in response to rising blood sugar levels, which prompts your cells to absorb and store it.
Once your blood sugar levels stabilize, your insulin levels decline.
Insulin levels are reduced (to a point) the longer you go between meals. Intermittent fasting has been shown to be an effective non-medicinal treatment option for individuals with type 2 diabetes, but it should be done under the guidance of a physician.¹²
When your insulin is low, your body burns stored fat for energy.

As we’ve discussed above, a metabolically inflexible body is less able to tap into the stored fat for fuel. For this reason, there is an increased reliance on carbs and a decreased reliance on fat for energy.

The Relationship Between Metabolic Flexibility and Mitochondrial Health

Metabolic inflexibility also appears to be linked to impaired mitochondrial function, a relationship that is thought to have developed during the course of evolution.

As we discussed above, human physiology evolved during a time when there were alternating periods of feast and famine. The easy transition between fuel choices that helped our ancestors survive has been replaced by chronic overnutrition – a continuous influx of excess calories – in combination with low energy consumption. At the cellular level, this imbalance puts stress on your mitochondria and may lead to irreversible damage over the long-term.¹³

A 2007 study of metabolically flexible and inflexible subjects found higher mitochondrial density in the flexible subjects. These subjects were also able to burn fat better on a high-fat diet.¹⁴ Results from other studies suggest mitochondria in metabolically inflexible individuals are unable to increase replication of their DNA to meet demands and differ in their appearance.¹⁵

In essence, having few mitochondria that don’t function properly severely limits the amount of energy your cells can produce.

Not only does it make switching fuel sources more difficult, your body is also not efficiently burning the calories you’re taking in. Calorie excess further overwhelms your mitochondria and drives insulin resistance.¹⁶

Insulin resistance is where the real trouble starts. Because your body is having a harder time burning glucose, it’ll have an even harder time burning body fat.

To make matters worse, your pancreas will over-secrete insulin to compensate for the high glucose levels. Over time, the insulin-producing beta-cells in your pancreas wear out, causing a decrease in insulin levels.

The Benefits of Metabolic Flexibility

The consequences of metabolic inflexibility are apparent. On the other hand, metabolic flexibility has the following far-reaching benefits to your health:

1. Boosts Fat Loss

Tapping into your fat storage for energy means less fat stored in your body. And despite what many of us tend to believe, a high-fat diet doesn’t lead to weight gain.

In fact, studies show the opposite.

In one trial, 53 healthy, obese female volunteers were randomized into one of two groups:

A very low-carb diet in which they could eat as much as they wanted
A calorie-restricted, low-fat diet (30% of the calories coming from fat)

Of the 42 women who completed the study, those in the very low-carb diet group lost more weight compared to the low-fat diet group.¹⁷

Another trial compared a low-carb diet to a healthy-eating diet (per the Diabetes UK nutritional recommendations) in both diabetic and non-diabetic patients. The investigators found that the patients in the low-carb diet lost more weight than those in the healthy-eating group.¹⁸

2. Increases Mental Clarity and Focus

When your body is low on glucose, your liver turns fat into ketones and sends them into your bloodstream. The ketones are then available for your body to use as fuel.

Ketones are an important energy source for your brain because they bypass the blood-brain barrier.¹⁹ In clinical studies, ketogenic diets have been shown to have modest benefits in patients with certain cognitive disorders, including Parkinson’s disease and Alzheimer’s disease.²⁰

Some studies also show improved mental clarity and focus for ketogenic dieters. In a small study, 19 women were placed on either a low-carbohydrate diet or a reduced-calorie balanced diet. They were asked to perform a battery of cognitive tasks, including a few that assessed their visuospatial memory, attention, memory span, and mood. The women on the low-carb diet responded faster during the attention task and had better mood than those on the balanced diet.²¹

Another study assigned 23 adults with mild cognitive impairment to either a high-carb diet or a very low-carb diet for 6 weeks. The investigators observed several improvements in the subjects eating a low-carb diet, including:²²

Weight loss
Reduced waist circumference
Lower fasting glucose level
Lower fasting insulin level

In short, metabolic flexibility appears to have certain cognitive benefits. However, more studies will need to be conducted to confirm these benefits.

3. Improves Insulin Sensitivity

Your body may become more insulin sensitive as a result of fat oxidation. A state of ketogenesis (burning fat) promotes insulin receptor sensitivity and reduces the fluctuation of insulin secretion.²³

Studies in human subjects focusing on the role of a low-carb diet on insulin sensitivity are limited. One study compared the effects of a low-carb, high-unsaturated fat, low-saturated fat diet to a high-carb, low-fat diet in obese patients with type 2 diabetes. Both groups achieved substantial weight loss, but the low-carb diet group achieved greater improvements in their lipid profile and blood glucose stability.²⁴

Because obesity is closely related to insulin resistance, it can be expected that weight loss can improve insulin resistance in diabetic patients.

4. May Improve Mitochondrial Function

Impaired mitochondrial function is often associated with a decline in energy production, which can promote or worsen chronic disease.²⁵

And because your skeletal muscle accounts for approximately 90% of insulin-mediated glucose uptake, mitochondrial dysfunction in skeletal muscle is linked to insulin resistance and type 2 diabetes.²⁶^,²⁷

A study published in 2020 evaluated 29 physically active adults who completed a 12-week exercise program and either a ketogenic diet or their habitual mixed maintenance diet. The ketogenic diet increased ATP (your primary energy currency) production and mitochondrial respiratory control ratio.²⁸ The respiratory control ratio is a useful measure of mitochondrial function; a higher ratio indicates good function, while a low ratio indicates impairment.

How Do You Improve Your Metabolic Flexibility?

If you’re worried about your metabolism, the good news is that there are things you can do to improve your metabolic flexibility. Here are my recommendations:

1. Focus on Your Diet

Your diet has a direct impact on your metabolic flexibility. Even the best supplements can’t outperform a poor diet.

Many of the studies we discussed above showed the benefits of a low-carb, high-fat (or ketogenic) diet. This gives your body an opportunity to burn fat or ketones. This can be accomplished by lowering your carb intake throughout the day and increasing your overnight fasting window.

It may also help to stay hydrated and test your blood sugar and ketone levels regularly. Keeping a log will give you data on the impact these changes have on your body.

The truth is, going cold turkey into a ketogenic diet can be uncomfortable for many people. A slower approach, with a focus on clean eating, is generally safer and easier to tolerate. In general, I recommend the following foods:

Fiber-rich green vegetables
Clean proteins like pasture-raised eggs, poultry, and meats
Avocados
Coconut
Omega-rich foods
Berries to offset cravings
Chia seeds
Monk fruit

A low carb diet with plenty of whole foods and healthy fats can make a huge difference in your metabolic flexibility.

2. Develop Mindful Eating Habits

In our modern lives, there is a growing disconnect between humans and the food we consume. And with so many options at our fingertips, we’ve become accustomed to picking out what is often purely sensational – addictive, processed foods.

We also take little time to appreciate how our bodies respond to the food we consume. To avoid chronic overnutrition, I recommend slowing down. Even before you eat, sit with your hunger and work through it. What type of hunger is it? Are you really hungry? Is your blood sugar low? Or are you needing stimulation? It’s important to get in tune with what your body actually needs at the moment.

To learn more about mindful eating, check out my blog “How to move from diets and fads to mindful eating?”

3. Reduce Stress and Rest

Stress has a profound effect on your entire body. Chronic stress is associated with an increased risk of metabolic disease, including obesity and type 2 diabetes.²⁹ Research has also shown that sleep deprivation can affect glucose metabolism and hormones involved in regulating your metabolism.³⁰

Getting plenty of rest is essential especially when you’re making dietary and lifestyle changes. Read about my 10 healthy stress hacks in Into the Blue.

4. Choose the Right Supplements

There are several supplements I frequently recommend for my patients seeking greater blood sugar control and metabolic flexibility.

Clean nutritional products like ketogenic shake mix and collagen powder can help provide a smooth transition into a new way of eating. Probiotics and herbal supplements support healthy energy balance and glucose metabolism.

Take Control of Your Metabolic Health

Achieving metabolic flexibility is essential for optimal health. But with all the fad diets out there, it’s hard to know what’s right for you.

If you’re tired of not being able to lose weight or you’re concerned about your risk for diabetes or heart disease, I’m here to help. As a women’s health expert, I work with women of all ages to develop a personalized plan that will help you achieve metabolic flexibility.

Schedule a free 15-minute consultation today to learn more about how I can help you.

References:

Dr. BreAnna Guan is a licensed naturopathic physician specializing in hormone and women’s health practicing in Spokane, Wash. Through her consulting practice, she has helped hundreds of women naturally transform their health, hormones, and fertility. View her high-visibility ads in the Naturopathic Doctors, Holistic Health, and Women’s Health categories of the Spokane Birth Resource Directory, and listen to her podcast episode here.

Why is Childbirth Education Important?

spokanebirthresources — Tue, 14 Jun 2022 03:55:49 +0000

by Stacey Scarborough, ICCE, CLE, AdvCD(DONA), PCD, BDT

What kind of education provides a class that is: fun, informative, enlightening, lively, sometimes embarrassing, and often just plain amusing?

Childbirth education classes!

Education is truly the key to a better birth experience. Many new parents wonder what the big deal is about having a baby, and it IS a big deal. How the birth goes can dramatically enhance or defeat the personal perceptions of the birth experience. Women never completely forgets their births. Just ask your mom!

How the classes are taught can make a difference, as well. A birthing class should provide evidence-based facts about birth, the terminology that is used in birth, and the process of labor and delivery. You will be informed of your rights as far as how you would like the birth to go. There are many hospital procedures that are part of the hospital experience but might not be needed for all women. Therefore, being educated on what those procedures are, and then having the right and ability to inform your caregivers of your choices, leads you on a path of speaking up and empowerment!

Classes will provide you with the skills to write a “Birth Plan” that is shared with your doctor, midwife, and/or nurse. A doula can help you craft a well-prepared birth plan based on your preferences and what you learned in your classes.

Another aspect of classes is the knowledge and practice of movements, physical positioning, and relaxation skills.

Long gone are the days when the birthing woman comes in to a hospital and just lays in the bed. Birthing a baby requires gravity and changes in body positioning that help the baby descend properly into the pelvis. The baby needs the room to move into what is known as “optimal fetal positioning,” and knowing what you can do to enhance the process can dramatically make the birth go easier and, sometimes, faster.

Not only is birth a physical process, it is also very spiritual and mentally challenging. Birthing classes can provide the parents with tools to “re-wire” their minds about the process. These tools will help parents not be fearful, but feel more powerful in their birth experience.

Most hospitals and birth centers offer classes, but there are educators who work independently to provide classes. You will learn specific breathing techniques, mental relaxation, positioning, and partner support.

Educators are trained through organizations such as the International Childbirth Education Association (ICEA), Lamaze, Birth Arts International, The Bradley Method, and Birthing from Within.

Wherever and however you plan to give birth, you are guaranteed to have a more empowered birth, which leads to being a more empowered parent. Parenting is one of the hardest and most important jobs you will ever have, so going into this new lifestyle is not to be taken lightly, but will the best experience possible. You and your child deserve it!

To find an educator that fits your family’s needs, go to preparingtheparents.com.

Stacey Scarborough is a birth doula trainer and childbirth educator based in Coeur d’Alene, Idaho. She also offer private childbirth classes in the comfort of your home. Check out Stacey’s high-visibility ads under the Childbirth Educators, Doulas, and Support Groups & Education sections of the Spokane Birth Resource Directory.

What is a Birth Doula?

spokanebirthresources — Wed, 08 Jun 2022 02:42:16 +0000

By Stacey Scarborough, ICCE, CLE, AdvCD(DONA), PCD, BDT

What DOES a doula do???? Do you WANT to Doula?

To this day, people still question what this word means? “Oh, you catch babies!” (No, those are Midwives!)

“Oh, you get to take care of babies!” (Nope, those are Postpartum doulas and grandparents!)

“Oh, you get to do all the work and help mom deliver the baby!” (Nah, we definitely don’t do that, either!)

So what is a doula, and why is it a big deal? Because being a doula is AWESOME! So here is what we really do.

We provide educational support, refer parents to childbirth classes, recommend childbirth books, or refer to online education. A doula isn’t the same thing as a childbirth educator, but she can refer to other providers and even get certified as a childbirth educator.

Our emotional support is our calm demeanor, soothing activities, and encouragement. We are there to provide mom with a safe and comfortable sense of being in any birthing location.

Physical support is provided by encouraging mom to:

get out of the bed
change positions
be actively changing the body and mind to accept and release
drink water
shower and/or bathe

Doulas also lead the birthing partner into their role with their presence to truly support the mother’s process.

Doulas are recognized throughout the world as a positive part of a birth experience. Doulas Of North America (DONA) International is the first recognized training organization and is referred to as a leader in the doula movement through the work of its founders and the amazing (and recently retired) Penny Simkin.

There are now more than 150 training organizations throughout the country. To become trained as a doula, one must complete a 3-day workshop, at the end of which trainees are bestowed the title of “trained birth doula.”

Certification is a choice for those who want to continue their education to rise to the top of the field, and each organization has its own steps towards certification. However, not every family feels the need to hire a certified doula. Certification is a personal choice of the doula.

Spokane Birth Resources has a Doulas page in the Resource Directory. Expecting parents should consider interviewing 2-3 doulas to find the ‘right fit’ for their family’s lifestyle and birthing preferences. A connection between the doula and parents is important!

Do you want to become a doula or a childbirth educator? I can train you! I have been training doulas and educators for more than 25 years and in 6 different states. For more information about me and my business, go to www.preparingtheparents.com.

Breast Pump Flanges Are Not One-Size-Fits-All

spokanebirthresources — Sun, 03 Apr 2022 23:26:01 +0000

By Courtney Olson, MS, CCC-SLP, IBCLC

Many women use electric breast pumps at some point during their breastfeeding journey. Not all pumps are created equal and there are many things to consider when selecting a breast pump, including:

portability
customizability
ease of use
empties breasts
cost
open system vs closed system
noise level
lighting options for night pumping
availability of replacement parts
hands-free capabilities
vibration
silicone vs hard plastic flanges
comfort and sizing of flanges

I would argue the most important factor to consider is comfort and sizing of flanges. If you are using a flange size that is too large or too small it can lead to:

incomplete milk removal
recurrent clogged ducts and mastitis
cracked or sore nipples that are not healing
overall pain and discomfort
nipple or areola discoloration

What is a breast pump flange?

One thing every single breast pump will come with is a breast flange. Some companies allow you to select the size you need and others create a “kit” with two different sizes. Traditional breast pump flanges look similar to a “funnel” with a wide opening that sits up against your breast, another opening in the center where your nipple will be aligned, and a tunnel that will carry your expressed breastmilk to a bottle container. That second opening, where your nipple is centered and aligned, is the shield size (in millimeters) and correlates with your nipple size.

Of course, there is the actual measurement (in millimeters) of the diameter of your nipple but there is so much more to consider when fitting your breast pump flange size properly, including:

Elasticity: How stretchy is your nipple? How much tissue is getting pulled into the tunnel of the flange? Is your nipple hitting the end of the flange while pumping? Are you using any sort of lubrication while pumping?
Density: How stretchy and flexible is your actual breast tissue and areola?
Shape: What shape is your nipple? Is it more oval, circular, or bulbous? Are the borders between your nipple and areola well defined or does the nipple-areola region look more like a cone?
Height: Are your nipples flat or inverted? Do they evert (or protrude) with stimulation? While you’re actively pumping, how much does your nipple stretch? What does your nipple look like after you’re done pumping?
Tip: your flange size may not be one that comes with your pump. If you’re able to get measured and fitted prior to ordering your breast pump this will help prepare you for success with pumping!

How to determine your shield size

If you do not currently use a pump, the first place to start is by measuring your nipple diameter at rest. If you are using a traditional hard plastic flange, the majority of people find that adding 1-2 mm is sufficient to start pumping. Although, depending on the pump and all of the factors mentioned above, a small percentage of people are most comfortable and have the most milk output when they add 3-4 mm to their measurement. If you are using a silicone flange, you typically want to select the size closest to your exact nipple measurement as they are more malleable and conform to your breast.

When working with a client, I want to assess all of the factors listed above and see how the nipple behaves while pumping. Different factors I consider during a flange fitting session include:

things you have already tried and how your body responded
signs of damage, trauma, and infection
your nipple measurement at rest and after a short duration of pumping
how your nipple behaves while pumping
comfort level while pumping
breast emptying

Finding the correct flange size is not always straightforward and may require some trial and error – I like to compare it to finding the perfect fitting pair of shoes. After measuring your foot on a Brannock device and determining your shoe size, you may spend time trying on different styles of shoes. You could end up leaving the store in the most comfortable pair of shoes you’ve ever owned or you may find you need an adjustment period. In some cases, you may find that even after trying them out for a week, they still will not be the right style or fit for you. You may feel rubbing, achiness, or tightness as your feet swell while you’re walking around. Sometimes there is truly a small adjustment period, then comfort kicks in, and other times you just have to go back to the drawing board and try a slightly different size or style. Listening to what your body is telling you and receiving professional support will ultimately maximize your comfort and satisfaction with your selection.

How to tell you are using the correct flange size

If your flange fits well and you position your nipple so it is centered, you should only see your nipple moving within the tunnel of the flange with very little to no areola being pulled in. Your pump should create a “seal” around your breasts and you should not see your breast snap back away from the pump at the end of each cycle. Pumping should feel comfortable and your breast should feel softer after you’ve pumped.

If you are experiencing any pain, discomfort, or uncertainty with your pump or flange sizes, please book an appointment with a lactation consultant who specializes in pumping today!

Courtney Olson is a Speech Language Pathologist and International Board Certified Lactation Consultant. Courtney is passionate about meeting families where they’re at and helping them overcome feeding challenges at Nurture Lactation in Spokane. Check out Nurture Lactation’s high-visibility ads under the Breastfeeding, Lactation, & Dietitians, Pediatrics, and Support Groups categories of the Spokane Birth Resources Directory.

Four Tips for Finding Mental Health Support for Parents

spokanebirthresources — Tue, 22 Mar 2022 05:34:40 +0000

By R. “Featherstone” Featherstone of Eucalyptus Health

It’s 3 a.m., and you’re unfortunately awake. You’re trying to feed your baby, but they are too tired and they just aren’t eating enough to go back to sleep. You’re struggling to keep your eyes open and adjust everything so that they will settle, but your back hurts and the nursing pillow just isn’t fitting around you quite right, and … is that poop you smell? Again?

Modern parenthood can be difficult on your body, your marriage, your finances, your relationships, and your emotions. Most parents don’t know that there is support out there for what they are going through, specifically geared towards parents. The good news is that you have more options than you probably realize.

For general mental health, a lot of people talk to their primary care provider or their friends. However, not every family physician or nurse practitioner knows about specialty resources in your area. Some are familiar with common websites for finding mental health providers, and others aren’t. Below, I’ll share my most reliable resources for finding support geared specifically toward the challenges of pregnancy and early parenthood, which is a unique time of transition (and sleeplessness).

"Most parents don’t know that there is support out there for what they are going through ... The good news is that you have more options than you probably realize."

R. "Featherstone" Featherstone

Eucalyptus Health

1. Postpartum Support International’s Provider Directory is GOLDEN. You can find the Postpartum Support International Directory here, where you can plug in your location and find a variety of professionals AND support groups. While the PSI Directory allows providers to list the insurance plans that they participate with, it doesn’t have reviews or personal testimonies, although it does have links to provider websites.

2. Check with local birth workers. There’s usually a doula collective in town, or midwifery practice, who knows who’s who. These folks usually have a large enough network of local mental health professionals who are good with parents and “get it.” The benefit of this resource is that they’ll be able to help you find dependable providers and support groups, but they may not know who takes your insurance (which is a huge part of the puzzle!).

3. Good ‘ol Psychology Today. Mental health professionals depend on Psychology Today to refer out patients who need services. You can search by your insurance plan, virtual or in-person care, and even lived experiences, like single parenting! However, I’ll include the same caveat here: You should check their reputation, either through the local birth worker community or online reviews, to do your due diligence and make sure it’s the best fit for your situation.

4. Parent Group Facilitators or staff at local kid stores, pediatrician offices, churches, kid gyms, and other community centers. A lot of churches facilitate MOPS (Mothers of Preschoolers) groups, and many people find other informal ways to connect with other like-minded parents in the thick of the early parenting experiences, for support and camaraderie. Chances are, someone in these groups will have also sought mental health care at some point, and can point you in the direction of someone who’s kind and empathetic, even if they don’t have specialty training in perinatal mental health. The most important thing is generally that they listen and create a safe space for you to be honest about the challenges you are facing.

Finding mental health care for parents – a therapist, a psychiatric provider, or a support group – is often a short term measure that provides a lot of benefit for parents struggling with feeling tired, inadequate, or overwhelmed. The good news is that there’s help available, and with help, you will feel better.

R. “Featherstone” Featherstone is a dual certified nurse practitioner of Women’s Health and Psychiatry. As the founder of Eucalyptus Health, Featherstone “brings the heart of midwifery and mental health” to parents in North Idaho. Check out Eucalyptus Health’s high-visibility ads under the Mental Health and Women’s Health categories of the Spokane Birth Resources Directory.

What You Should Know About Childhood Bedwetting and Accidents

spokanebirthresources — Sat, 19 Mar 2022 04:00:55 +0000

by Kailie Denham, PT, DPT, of Her Physical Therapy

The number one cause of childhood bedwetting and accidents in children is CONSTIPATION!

Yes, you heard me, constipation. This may sound strange to you, and you may think it’s an easy fix, but I can tell you from clinical and personal experience, nothing about it is “easy.”

I believe one of the main reasons constipation is an issue is because pediatricians often tell parents, “Don’t worry about it, they will outgrow it.” This is not only a myth, but it leaves the parents doing nothing until the child is much older. The older the child is, the harder and more work to get the child’s constipation under control.

There is a lack of education in traditional pediatrics when it comes to how to treat constipation. Typically, the only recommendation for constipation is Mirilax. But I want to tell you about what a pediatric pelvic health physical therapist can offer.

As a pediatric pelvic health specialist, education is my most important job. Sure, I assess things like core strength, perform manual techniques and even assess the pelvic floor muscles with special equipment, but education is key. Here are some of the red flags of constipation in kids:

Babies: You can start screening for signs of constipation in babies who are formula-fed and when you introduce solid foods. Hard pellets, balls of poop, straining and crying to poop, and not pooping everyday are symptoms of constipation.

Toddlers: You will start to see constipation when you toilet train your toddler! There is an increased risk for constipation in children who are toilet trained younger than 3 years old. Why? Because the neurological pathways for peeing are involuntary until at least 3 years old, after which they become voluntary. In other words, young children who are toilet trained are responding to parents telling them to pee or poop, not to their pee or poop centers in the brain.

Pre-teens and teens: At this age, a red flag that your child is constipated is that they are continuing to wet the bed. There maybe other signs like they clog the toilet every time they poop. We call these “soup can poops,” because these poops are the diameter of a soup can. When the poop becomes this size, constipation has been going on for quite a while. Another red flag is your child may have chronic bladder infections or pee ALL THE TIME.

"The older the child is, the harder and more work to get the child’s constipation under control."

Kailie Denham

Her Physical Therapy

Childhood bedwetting and accidents are not only frustrating for the parent, but can be very distressing for the child, especially teenagers. Pediatric pelvic health physical therapists should be the first line of conservative treatment, along with regular pediatric care. Often, a great place to start is a virtual consult to get all the education and an action plan.

This is where I come in! I’d love to help you and your child conquer constipation and other pelvic floor issues. Contact me here to get started with your consultation!

You’re not alone, this is very common in children, and there is hope.

Her Physical Therapy and Wellness exclusively treats women and children with pelvic health concerns in Post Falls, Idaho. In-home visits to the surrounding Idaho and Washington communities, Saturday appointments, and virtual sessions are also available. Check out their high-visibility ad under the Pediatrics and Postpartum Care & Physical Therapy categories of the Spokane Birth Directory.

Top 5 Tips for Sleep-Filled Nights

spokanebirthresources — Mon, 28 Feb 2022 01:31:51 +0000

By Anna Stager of The Sleeping Home

I remember waking every 1-2 hours every night with my baby. I felt desperate for sleep. I hardly saw my husband. I read a lot about babies before becoming a mom but I somehow missed reading the chapter on sleep.

After two months of searching, I found my solution. I discovered what I needed to change and how to do it.

We started sleeping through the night. I felt like “me” again and my baby was happy.

Today, I’ll give you my Top 5 Sleep Tips so you can get sleep filled nights:

Create a Safe Sleep Space

Set up your child’s sleep space for success:

1. Safe – Practice safe sleeping guidelines

2. Dark – Black out curtains on windows

3. Quiet – Sound machine to block random noises

4. Boring – Keep their crib and/or bed free from toys, lights, etc.

Catch your child’s sleep window

Ever wonder why your child seems sleepy but then won’t go to sleep? This is because they missed their sleep window. The Sleep Window is the time when your child’s body is naturally ready to go to sleep. Sleepy cues indicate the window has started (rubbing the eyes, yawning, zoning out, etc.).

If your child doesn’t go to sleep at this time the window passes and their body releases cortisol (a stress hormone) that makes your child WIRED and TIRED. This second wind results in difficulty falling asleep, more night wake ups and rising before 6 a.m.

Plan to put your child in bed when the sleepy cues show up – this is the time when their body is ready to sleep. Start noticing when your child is getting sleepy and get them to bed at that time instead of later. You’ll be amazed at the difference!

Follow a good sleep schedule

Children sleep better if we give them a developmentally appropriate sleep schedule. This doesn’t need to be a rigid schedule. Instead, think of having a consistent flow to each day that involves regular wake up times, getting enough naps, and a not-too-late bedtime with a routine.

Grab my free Sleep Schedules to see how much sleep your child needs and suggestions for nap and bedtimes.

Develop a good bedtime routine

Choose a bedtime routine with 3-5 elements that calms your child and cues to the brain that it is time to go to sleep! Then 15-30 minutes before their bedtime, start the bedtime routine. Make sure to do the same things in the same order every night.

Teach your child how to self soothe to sleep

Your child has partial arousals between sleep cycles at night, and however she goes to sleep at bedtime (rocking, nursing, patting, etc.) will be what she wants again during the night wakings. When we teach our children to self soothe to sleep at bedtime they learn how to put themselves back to sleep during those partial awakenings.

Once your child is 5 or 6 months or older and you get a green light from the doctor, you can do gentle sleep coaching to teach your baby how to self soothe to sleep. Gentle Sleep Coaching helps babies sleep 10-12 hours at night (may include feedings) and take great naps within 2-3 weeks.

If you are doing all of this and your child is still struggling with sleep or you want guidance on how to do gentle sleep coaching, reach out and let’s talk. I support parents individually or through sleep classes so you can be a happy Sleeping Home!

Anna Stager is a Certified Gentle Sleep Coach in Spokane. As owner and operator of The Sleeping Home, Anna partners with parents so they can reach their sleep goals with gentle and developmentally appropriate sleep coaching plans and techniques. Check out The Sleeping Home’s high-visibility ad under the Sleep Coaching category of the Spokane Birth Resources Directory.

Postpartum Moms Need Intervention

spokanebirthresources — Tue, 11 Jan 2022 06:42:30 +0000

By Sheree DiBiase of Lake City Physical Therapy

All women, but especially postpartum moms, need to be able to understand how their pelvic floor and abdominal muscles work throughout the day. The ability to contract and relax the pelvic floor muscles are very important to the health of their bladder, bowel, and sexual organs. The ability to engage the over-elongated abdominal muscles are just as valuable after having a baby.

Understanding how to do that correctly for a postpartum mom can be a real challenge because of all the changes that physically occur and the resulting hormones on board, especially when breastfeeding.

Because these sets of muscles are an integral part of the overall “core” trunk muscles, all of the core muscles need to be trained separately to ensure proper function and then together to facilitate high-level activities, such as lifting and carrying baby, car seats, diaper bags, home chores, and community activities.

Knowing what the “core” muscles are is important. You can imagine your “core” like a can of soda or like a closed bag of chips. There are 4 muscle groups in the core. The diaphragm makes up the superior part of the container. The pelvic floor muscles make up the inferior part. The abdominal muscles make up the anterior portion and the back extensor multifidi make up the rear component. The balance between these muscles is what we need during normal daily activities.

The core muscles are definitely challenged during pregnancy, labor, delivery, and postpartum. So much change has happened that the body hasn’t had a chance to reset and adapt.

This is why it is very important to have a postpartum musculoskeletal physical examination by a trained Women’s Pelvic Health Physical Therapist at 2-6 weeks postpartum to make sure proper reintegration is occurring. Remember, muscles atrophy with trauma, and long-term change during pregnancy can cause impairments that need to be addressed sooner than later.

"Trans-abdominal application of diagnostic ultrasound is a non-invasive imaging method for assessing and treating the pelvic floor and abdominal muscles."

Sheree DiBiase

Lake City Physical Therapy

The use of trans-abdominal real time ultrasound to be able to “see” the pelvic floor muscles and the abdominal muscles contract and relax correctly is extremely valuable.

Generally, the techniques used to evaluate the pelvic floor muscles are physically and psychologically invasive for a postpartum mom, who might have had tears and/or stitches, or a baby with a large head that tore or compromised the pelvic floor muscles. Mothers with forceps and vacuum delivery are at more risk for pelvic floor muscles tearing and damage, so this intervention is very beneficial and can be used early on to help moms feel better sooner.

The trans-abdominal real-time ultrasound is able to measure the quality and integrity of the pelvic floor and abdominal muscles after delivery and you can also view the core and lower extremity integration.

Evaluation of the pelvic floor and abdominal muscles functional strength is necessary so that you can teach and give feedback to a woman as she is contracting and relaxing these muscles. It is also a great way to document changes in pelvic floor muscle function and strength throughout her training interventions.

Trans-abdominal application of diagnostic ultrasound is a non-invasive imaging method for assessing and treating the pelvic floor and abdominal muscles. It is especially beneficial postpartum, but it can be used to evaluate anyone’s pelvic floor and abdominal strength, mobility, and function no matter how long ago you delivered. We can use this intervention with all of our athletes, as well.

Sheree DiBiase, PT, ICLM, is the owner of Lake City Physical Therapy, which utilizes transabdominal real time ultrasound to evaluate and treat patients. Check out Lake City Physical Therapy’s high-visibility ad under the Postpartum Care & Physical Therapy section of the Spokane Birth Resources Directory.

Natural Strategies to Combat COVID-19

Amanda Jarvis — Wed, 29 Sep 2021 20:52:38 +0000

By Carmen Spotts of Paisley Apothecary

I’ve spent the last year-and-a-half really just observing what was happening in our world where COVID-19 was concerned. Not much of what was being shared about it by government or news felt right in my spirit. But, I am not an expert, so I kept my mouth shut and began researching viruses, how they replicate and take over our cells, how our body is designed to fight them, and how to support the body’s efforts to move toward wellness – because it always is!

I am currently 7 days into a COVID infection. It hasn’t been fun, but being sick never is. My kids and husband have all gotten it, too, and we are doing pretty well – so far.

I have read so much data, articles by medical and alternative practitioners, medical journals, and other sources. I understand that as this has evolved, the guidelines have changed, but some things remain true about viruses and that we cannot deny.

There is a reason we have what is termed “Cold & Flu Season.” Typically, as we head into Fall, we spend more time indoors, we wear more clothing when we are outside (so we aren’t getting exposure to the sun which helps us keep our vitamin D levels up), and we are breathing toxic recycled air more than we were before.

The condition our body is in before coming into contact with a pathogen is key as to whether we will get sick, how sick we will get, the duration of the illness, and our body’s ability to bounce back following the infection.

If our bodies are already depleted in vitamins and minerals, we are more likely to have more severe illness, and the need to replete these stores is more critical. This requires greater effort when ill, because our body is depleting at a more rapid rate when fighting illness.

Eat Well

This is why it is CRITICAL to feed the body well, especially during illness. We cannot expect our bodies to fight the good fight if we continue to feed it simple carbs, junk food, chemicals, caffeine, alcohol, dairy, etc. The burden oftentimes is just too great, especially as we age and it takes our bodies longer to recuperate from illness and injury.

Foods that are packed with nourishment and strengthen the body during illness and infection include: Bone broth soups, fresh fruit and vegetables, nuts and seeds, fermented foods and beverages. It is critical to stay super hydrated.

Stay Active

Moving our bodies is also so important because as we feed our bodies well, those nutrients need help getting to where they are needed the most. If we are lying around, our heart is only pumping at a resting rate, our lymph lies stagnant, and we will stay ill longer. Movement gets our heart pumping, which gets the nutrients to where they are needed and the toxicity moved out.

Our lymph system does not have a pump like our circulatory system does, so it relies on us to move our bodies to get those much-needed immune cells that are part of our lymph to where they are needed the most and to help move out the cellular waste and toxicity so we can feel better sooner than later.

Stages of Viral Infections

Viral infections follow 4 typical stages:

Contact. When you come into contact with the pathogen, if your barriers are strong, the virus may not even have an opening to cause infection. These barriers are your skin, your mucous membranes, and your gut.
Replication. If the virus has found a weakness in barrier, it begins to replicate along typical pathways that the virus will hijack.
Immune System Mounts a Response. Once replication is well underway, the immune system gets kicked into gear and begins fighting the good fight.
Cellular and System Support. The immune system may get revved into too high a gear and you may experience cellular and system decline.

There are lots of things we can do to support our body’s natural propensity toward health, as well as aiding our immune system in its fight to recover from an infection.

"There are lots of things we can do to support our body’s natural propensity toward health, as well as aiding our immune system in its fight to recover from an infection."

Carmen Spotts

Paisley Apothecary

Vitamin D

Vitamin D depletion has been proven to be a leading cause of illness and infections. Optimal Vitamin D levels strengthen our barriers, cut off the pathways that viruses typically hijack for replication, and strengthen and also modulate the immune system so we fight and heal efficiently and so our immune system doesn’t get carried away.

Vitamin D is the perfect 4-part antiviral intervention. This nutrient is so important, yet most people are deficient to some degree. There aren’t many foods that provide adequate vitamin D. This is why it is so important we get out in the sunshine, and for most people a supplement is necessary to get adequate vitamin D.

One tablespoon of cod liver oil contains 340% of our daily recommended amount of vitamin D. Most people are not too excited about taking cod liver oil though because of its flavor and the aftertaste of burping fish flavor. Salmon, swordfish, tuna, sardines, mackerel, rainbow trout, beef liver, chicken, and eggs also contain vitamin D naturally.

Vitamin C

Vitamin C is a potent antioxidant that is vital to good health, but even more so during illness. It is found in abundance in lots of fruits and vegetables. It is a water-soluble vitamin which means that the body does not store this nutrient and it needs to be replenished on a daily basis through a varied diet of fruits and vegetables. Red peppers, oranges, strawberries, broccoli, and kale are just a few sources of this vital nutrient.

Zinc

Zinc is a mineral that is critical for immune health. It helps prevent viral entry into cells, inhibits replication, and balances out the immune response, which prevents the cytokine storm that we heard so much about in the early months of COVID.

Zinc can be found in lean meats, shellfish, legumes, pumpkin seeds, hemp seeds, pine nuts, and almonds.

Quercetin

Quercetin is a strong bioflavonoid antioxidant, scavenger, and anti-inflammatory. It inhibits viral replication and has thrombin-inhibitory action. This is a very important one for fighting COVID because of all the clotting that has been seen with some infections. It also opens the cells to be able to absorb zinc which the cells need to target the virus.

Quercetin can be found in red onions, red apples, grapes, berries, cruciferous vegetables, and citrus fruits.

N-Acetyl Cysteine

N-Acetyl Cysteine is an amino acid that is antioxidant, anti-inflammatory, and is immune modulating. It can be found in lean meats, eggs, sunflower seeds, and lentils.

Selenium

Selenium is an element essential to human health. It has been shown that selenium inhibits the entrance of viruses into healthy cells, inhibits replication, enhances the immune system, and has systemic benefits which make it a complete 4-part antiviral intervention. Selenium can be found in Brazilian nuts and seafood.

Begin Your Path to Wellness

There are so many things that we can do to support our body’s effort to be well. The guidelines above will undoubtedly set you on the path to wellness. There are also antiviral herbs and other remedies that can help speed recovery and alleviate some of the discomforts of illness that are easily incorporated into a healing plan.

This is a great start. Let me know if you would like to know more!

Carmen Spotts is a master herbalist who lives in Green Bluff, Wash., and is the owner and founder of Paisley Apothecary. Private consultations are available. Check out Paisley Apothecary under the Holistic Healthcare and Retail categories on the Spokane Birth Resources Directory.