Category: Supplements

Legendairy Milk: Natural Product Review

Published on by Christine1 Comment

With World Breastfeeding Week this week, I wanted to follow up on my breastfeeding journey to share about a product that made it possible for me to nurse my daughter for over a year.

There are so many reasons that women can struggle with low milk supply, whether it be due to hormone issues or issues with the baby’s latch.  The amount you pump is NOT a good indicator of whether you have a low supply, so I would recommend working with a lactation consultant to determine if it is truly low supply or something else.  Ultimately, after I did everything I could (lots of water, frequent nursing, high fat + protein diet, etc) to increase my supply while working with an LC, it was clear I did not produce enough.

There were two things that helped tremendously to boost my supply and make it possible for me to nurse without supplementing.

First – pumping at 4 am. Thanks to hormones, our bodies typically produce the most milk between midnight and 4 am.  It is probably why newborns wake up a thousand times during those hours. It was literally the WORST, especially when my baby started sleeping through those hours, but it worked. I got up to pump every night at 4 am for 8 months. At 4 am I could pump like 6-10 oz!! If I waited til 5 or 6am, it would only be 3oz.  If you are struggling to get enough milk for bottles during the day, I would absolutely (find a great show on Netflix and) try this.

Second – I eventually needed some extra help and tried supplements.  I tried the classic Fenugreek tea first with little difference until I learned that fenugreek can also hurt supply in some and have other side effects, so I decided to steer clear. I then tried Moringa, which helped for a few weeks, but then abruptly stopped. Finally, I found a local company- Legendairy Milk– that made organic lactation supplements. A friend let me try some she had leftover and I started to see a boost in supply, so I ordered it myself and continued to use until I weaned.

Legendairy MilkThey use a variety of ingredients like shatavari, moringa, milk thistle, goat’s rue, fennel, black seed, anise and alfalfa. You can read more about the historical use of these herbs and science behind them here.

Legendairy Milk makes several different lactation blends, each with a different mix of ingredients.  Herbs work differently for different people and they don’t always agree with everyone (for example, a couple of them lower blood sugar), so you can read the descriptions and see what may be best for you. Overwhelmed by the options, I decided to try the Bestseller’s Bundle and was thankful I did.

For the rest of the months that I nursed, I switched between Pump Princess, Liquid Gold and Milkapalooza. As I got to the end of each bottle, it would become less effective; then when I switched, it would work again. All that to say- don’t get discouraged if it works great at first then starts to decline; try another blend and go back to it in a few months.

I used the recommended dosage- 2 pills, 3 times a day- and that worked well for me. I didn’t experience any side effects and there was no bad taste in my mouth from the pills. They were easy on the stomach too!

Thank you, Legendairy Milk (P.S. This post is not sponsored.), for helping maintain my milk supply and allow me to continue breastfeeding. I am so very grateful.

Advertisement

Pregnancy Health Hacks

Published on by Christine2 Comments

pregnancy-health-hacksAs I am nearing the end of pregnancy, I thought I would share some “health hacks” that I found helpful during pregnancy.  All of these “hacks” are safe, natural methods for dealing with pregnancy symptoms and in preparing for labor.

Chiropractor Adjustments – I’ve been seeing a chiropractor regularly for years and can’t imagine life without it.  I continued my regular visits, increasing frequency to once every week or two, depending on how I was feeling throughout my pregnancy.  Not only did I not suffer from lower back pain, which I know is a very common pregnancy ailment as the belly grows, but she was also able to help with other symptoms.  I ended up having some shoulder and neck pain as I started sleeping on my side that she addressed.  She kept my hips in alignment, helping greatly with the round ligament pain.  And, most surprisingly, she was also able to adjust my stomach to relieve most of the indigestion/heartburn caused by pregnancy (up until the last week before the baby dropped). Lastly, my chiropractor is also trained in acupuncture, which can be a great help for natural labor induction- now that I am past my due date, I’m going to see just how well it works!

Prenatal Massage – I’ve always considered massages more of a treat than a necessity, but I really tried to get at least one prenatal massage each month throughout pregnancy.  Studies show that massage during pregnancy can help improve sleep and reduce stress/anxiety.  Of course, they are also greatly helpful for pain relief and overall relaxation (you deserve it, mama!).  Look for a massage practice that has staff specifically trained and certified for prenatal massage AND one that has a special pillow so that you can lay face down, instead of on your side.  Those 30 minutes of laying “on your stomach” were magical because you never get that luxury.

Magnesium & Potassium – Suffering from middle-of-the-night painful leg cramps?  These two supplements are a must; they worked to completely take those cramps away for me.  Magnesium is also beneficial in helping to calm you before bed, leading to better sleep, and for helping to keep you regular if you are suffering from constipation.

Probiotics – I highly recommend everyone take probiotics regularly, not just pregnant women.  We encounter so many antibiotics in our food and other toxins in our environment- we need to consistently restore our levels of healthy bacteria. The health of our digestive system has a strong correlation to the abilities of our overall immune system, so probiotics are essential for supporting your immune function.  They are also helpful for keeping your bowels moving if you are suffering from constipation.  Lastly, I definitely believe that regularly using probiotics was a big reason I tested negative for Group B Strep.

Essential Oils – I am a big fan of essential oils and use them every day for both my health and around my house.  Here are a few that I used most commonly during pregnancy:

  • Copaiba – An anti-inflammatory oil, this helped relieve my indigestion; I rubbed it on my chest/throat/stomach.
  • DiGize – Another one to help with indigestion and to prevent constipation.
  • Peppermint – Great to smell or add to water when you experience morning sickness; it helps relieve nausea.  I plan on bringing it into labor also in case I experience nausea then; but I will put it away while I am breastfeeding since it can cause a decrease in milk supply.
  • Thieves – I put a drop of Thieves on the bottom of my foot every day and diffused it often to boost my immune system.  I also cleaned my house with it to keep everything chemical-free.
  • Frankincense – I definitely suffered from the “daughter stealing beauty” thing and had lots of breakouts on my face from the hormones.  Frankincense mixed with coconut oil was the only thing that works to heal blemishes fast.
  • Lavender – Very useful for overall relaxation and to help promote good sleep.  Mix some with distilled water and mist over your pillow each night. It’s also very moisturizing, so I found it helpful when I was itchy from my belly stretching.
  • Clary Sage – Only to be used at the end of pregnancy when you are full-term, this oil helps ease the pain of cramps and promotes uterine contractions.

Red Raspberry Leaf Tea – I drank this tea often throughout my third trimester.  My midwife recommended it as a way to tone pelvic and uterine muscles to prepare the body for productive labor contractions.  It’s full of great nutrients like magnesium and vitamin C that are also beneficial for sleep, nausea, leg cramps and immune function.  For more information, Wellness Mama wrote a great blog post about the benefits of this herb.

Evening Primrose Oil – Another recommendation from my midwife, the oil of evening primrose can help soften the cervix to prepare the body for labor.  You can find the capsules in your local pharmacy and it’s usually recommended to start after 36 weeks.

Ginger Candy – I carried this in my purse constantly when I was battling pregnancy nausea (aka morning sickness that lasts all day).  You can make them or find them in a store; the hard candies last a bit longer in your mouth, but crystallized ginger is also yummy to chew on.

Controlling Blood Sugar – I wrote a whole post about the diet, exercise, supplements and water intake that helped me keep my gestational diabetes under control – check it out here.  If you want to limit weight gain during your pregnancy, this is definitely the protocol to follow; plus, the diet+exercise simply make for a healthier lifestyle that will help you avoid much of the discomfort of the 3rd trimester.

Is there anything natural you tried during pregnancy that helped you?  Please share!

DiGize Essential Oil

Published on by Christine4 Comments

digize-oilLooking for natural help with digestive issues? DiGize is the oil to try!

DiGize is my go-to whenever I have an upset tummy or I’m suffering from pregnancy indigestion.  It’s a blend of several different oils creating a powerful combination:

  • Tarragon – traditionally used to fight intestinal parasites
  • Ginger – a very common stomach-calming item, especially helpful with nausea
  • Peppermint – many cultures chew mint leaves or drink mint tea after meals to relax stomach muscles and help with digestion
  • Juniper – helps to detox and cleanse
  • Fennel – stimulates the digestive system and helps prevents gas
  • Anise – shown to help calm spasms and increase the flow of bile
  • Patchouli – very helpful in alleviating nausea
  • Lemongrass – traditionally used for it’s anti-inflammatory properties for the digestive system

I’ll admit it is my least favorite oil in terms of scent (I think it’s the fennel maybe?), but I use it all the time regardless of the way it smells. It’s totally worth it!  You can also get the Vitality version and put a couple drops in a capsule to swallow so you don’t have to smell it.

Another great home remedy for digestive issues is activated charcoal – learn more about that here!

For more about essential oils, visit this page.

Natural Pain Relief

Published on by Christine4 Comments

For most of my life, I struggled with some level of back pain on a daily basis.  Chronic pain is just awful and, unfortunately, far too common.  It affects every area of life – relationships, work, exercise, activities; it’s hard to focus on anything other than that pain.  I tried different medications and therapies with no relief, and then suffered the side effects of pills… too much ibuprofen over time actually sent me to the hospital for a week (even though I used as directed by my doctor!).  In fact, recent research has shown that over-the-counter pain relievers increase risk for heart attack and stroke, can have a significantly negative impact on a woman’s fertility, and cause kidney damage.

Eventually, I started looking to natural alternatives to address my health issues and found significant relief.  I still have my bad days, but have found some great solutions that really help.  If you’re looking to try something new without the dangerous side effects of medication, here are my top 5 methods for natural pain relief:

Curcumin SupplementTurmeric

Yes, the spice!  Turmeric has been widely used in Indian medicine for centuries; one of its components – curcumin – is a powerful anti-inflammatory agent. Research has also shown that turmeric helps aid in the “prevention of cancer, protection against heart disease, reduce Alzheimer’s disease symptoms, ease pain and inflammation, boost bone health, protect the immune system from bacterial infections, and increase the liver’s ability to remove toxins from the body.” (Source)

I take a curcumin supplement daily to help with inflammation & my back pain.  You could also add it to your diet – try this delicious turmeric tea recipe or my Coconut Curry Chicken recipe.

Topricin CreamTopricin

This anti-inflammatory pain relief cream is a safe alternative to medication that is effective for muscle, tendon, ligament and nerve tissue pain. It is safe for the elderly (as it does not interfere with medication), kids, pregnant women, and for all skin types.  It has no odor or fragrance, no petroleum and is non-greasy &, non-staining.  When I have back pain, I rub this on and the results are instant.  Plus, its actually working to promote healing, not just masking the pain.

Pain Relief Essential OilsEssential Oils

  1. PanAway – This blend of wintergreen, helichrysum, clove, and peppermint combines oils that each have anti-inflammatory properties, making for a super-effective combo.  It “…reduces pain and inflammation, increases circulation, and accelerates healing.  It relieves swelling and discomfort from arthritis, sprains, muscle spasms and cramps, bumps, and bruises” (Source: Essential Oils Pocket Reference).  Mix a couple drops with some coconut oil and rub on the area of pain.
  2. Deep Relief – This blend takes the combo above to the next level by adding some additional oils to the mix.  It comes in a roll-on tube already mixed with liquid coconut oil for easy spot-on application.  Here is what it contains:
    • Wintergreen – relieves head and muscle tension
    • Helichrysum – restorative support for nervous system
    • Clove – anti-inflammatory, supports immune function
    • Peppermint – anti-inflammatory, helps relieve headaches
    • Copaiba – supports the body’s response to irritation
    • Lemon – purifying properties
    • Palo Santo – relieves pain and inflammation in joints and muscles
    • Balsam Fir – relaxes the body and soothes muscles
    • Vetiver – grounding, helps with stress and tension

If you’re interested in trying out essential oils, check out my guide to getting started.  Bonus – PanAway comes in the Young Living Premium Starter Kit!

Drink Water

I know, that sounds way too simple, but listen… Our body is made up of 75% water and our brain tissue is 85% water. Adequate hydration is essential to our bodies and brains functioning properly.  We tend to think that we are “thirsty” when our mouths become dry and we crave a drink, but this is actually the last outward sign of dehydration – if you are feeling this, your body is screaming for water.

Chronic pain is a huge indicator of thirst.  For a while, painkillers may work, but eventually the brain will become so dehydrated that it will register all pain until it gets enough water.  And, until it does, the pain will increase and the body will limit the mobility of those areas in order to “prevent the production of additional toxic waste” that water, if available, would wash out. If you are experiencing consistent back pain, leg pain or headaches, take note.

I’ve started making sure I drink 8 glasses of water per day (if not more) to stay consistently hydrated.  When I do have back pain, the first thing I do is drink several glasses of water to see if the pain passes.  Surprisingly, it actually works most of the time. And if it doesn’t, no harm, and I move on to the other options above.

Chiropractor

If you haven’t visited a chiropractor, you are seriously missing out. I have seen dramatic healing by visiting my chiropractor regularly.  I started off seeing her 3 times a week when my pain was constant, and as I improved, it became less frequent.  Now, I see her for adjustments and some PT or massage every two weeks.  What I have found incredible about adjusting my spine is how much it also affects the overall nervous system and brain.  It’s improved the health of my body as a whole… it sounds a bit crazy, but my chiropractor has also helped with my allergies, ear infections, headaches and digestive issues.

It can be hard to find the right one, but if you’re in Austin, I have a great recommendation for you: Tracie Schwab at Backbone Wellness Center.  Plus, most insurance companies will cover your visits (with a copay) up to a certain number each year.

While these natural methods may not work for all types of pain, I pray that they help provide some safe relief next time you are suffering.  Let me know how they work for you or if you have any other suggestions!

 

 

Magnesium Maybe?

Published on by Christine9 Comments

Low energy, fatigue, headaches, stress, muscle tension and spasms, trouble sleeping, PMS, hormonal imbalances, nervousness, anxiety, irritability – any of these symptoms ring a bell? Or maybe a few?

You just might have a magnesium deficiency… and, you certainly wouldn’t be alone – 70% of women and 80% of men don’t get the daily intake they need, which means that most of us are quite lacking in this essential mineral.  Dr. Mark Hyman sums it up perfectly on his website:

Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.

This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.

Doctors are constantly touting that we all need to drink more milk to get more calcium for strong bones.  But, getting too much calcium without enough magnesium creates a dangerous imbalance that can cause numerous health problems. Plus, if your diet consists of a lot of salt, coffee, sodas, alcohol and sugar, you are draining your body of it even further.  Another problem is that only about 30-40% of the amount we eat is absorbed by our bodies (source).  Why? Our bodies require enough vitamin B6 (eat your veggies), vitamin D (hello, sunshine!) and selenium (meat, poultry, fish & eggs) in order to be able to absorb magnesium.

Luckily, increasing your magnesium intake is a super easy fix.  Here’s what I do to get at least 400 mg per day (up to 1,000 mg can be helpful depending on the severity of your symptoms):

  1. Diet – Eat a lot of leafy green vegetables like spinach & collard greens, avocado, nuts – almonds, cashews and peanuts top the list, legumes and seaweed.
  2. Supplement – Magnesium SupplementFind a whole food supplement with magnesium citrate or glycinate taurate (easiest to absorb).  Avoid the cheap supplements with magnesium carbonate, sulfate, gluconate, and oxide.  Since I take so many vitamins and minerals each morning, I like to mix it up by taking this one during the day – Natural Vitality Natural Calm Magnesium Supplement.  It’s pure magnesium citrate and comes in lots of flavors; you add it to water and it makes a fizzy Emergen-C type beverage.  This is the perfect afternoon pick-me-up; since magnesium helps the body relax, it diffuses any of the stress I am feeling at work.
  3. Epsom Salt Bath – Epsom Salt BathEpsom Salts are pure magnesium and are recommended for relieving sore muscles. I mix up some lavender essential oil with my epsom salts in a glass jar and keep by the tub to add to my baths.  It’s super relaxing and helps your body absorb magnesium before bed, which leads to falling asleep faster and better rest.

Personally, since realizing that I was deficient in magnesium and increasing my intake, I have seen great results.  My afternoon headaches are gone, my energy has increased, I sleep better and my stress levels are down (though that last one may have a little something to do with this too!).

Are you suffering from any of the symptoms of magnesium deficiency? Think you’ll give any of the tips above a try?  I’d love to hear how it helps you!