credit: LB1860@Flickr.com

For the first 6 months of life, breast milk is the only food required for most infants. In addition to nutrition for growth, breast milk contains antibodies to protect them while they are developing their own immune system.

Around 4-5 months old infants start to salivate. This is an indication that the infants digestive enzymes have started to work. This often happens around the same time as teething and is a good time to introduce solids. The age of 4-7 months old is when most foods should be introduced. Although many argue for a later introduction (up to one year of delay), the literature does not support a decrease risk of allergies beyond the 6month window. Still, old habits are hard to break and the recommendations for adding particular foods that have high allergic risk potential continues to be a slow introduction and a longer delay. This also helps to let parents notice any change in the infant that may be a sign of allergic reaction. Continued breastfeeding during this introduction time can be protective against developing allergies as well.

Over 90% of food allergies in childhood are caused by eight foods: cows milk, hens egg, soy, peanuts, tree nuts (and seeds), wheat, fish and shellfish. Most physicians suggest avoiding these common allergens such during in the introductory phase (up to the first year). It is best to introduce one new food at a time while observing reactions, i.e. sneezing, runny nose, rash, change in stool and or mood changes.

Symptoms that may indicate food reactivity:

• Rash around the mouth or anus
• Hyperactivity or lethargy
• Allergic shiners (dark circles under eyes)
• Skin reactions (rash)
• Infection (especially ear)
• Diarrhea or mucus in stool
• Constipation
• Runny nose
• Slow or delayed development
• Redness of the face or cheeks

Food Introduction Schedule
The following schedule of introducing solid foods to a breastfed infant based on baby’s changing nutritional needs during development as well as delayed introduction of highly allergenic foods, as per conventional wisdom. Try to breast feed as long as possible while introducing new foods. Remember each child will be different and you should consult with us if you have any questions or concerns for a customized schedule that is meets your baby’s specific nutritional needs.

4-9 Months
Introduce: Hypoallergenic pureed mashed foods. Vegetables should be introduced first. Give 1-2 tablespoons per day in addition to breast milk. These food are high in iron as babies start to lose their natural stores at this point.

9-12 Months
Introduce: Foods high in zinc and good for their developing gut and immune system. Give 2-4 tablespoons per day in addition to breast milk. Oatmeal, lima beans and millet may be difficult to digest.

12-18 Months
Introduce: Foods high in zinc containing more bulk. Give 4-10 tablespoons per day in addition to breast milk.

18-21 Months
Introduce: Foods high in B vitamins and calcium. Allow baby to eat desired amount.

21-24 Months
Introduce: Foods high in protein to support growth.

2-3 Years
Introduce:

Breastfeeding Issues
There are many causes of breast-feeding dysfunction which can be amenable to chiropractic care. The child itself may have neck pain or dysfunction that prevents it from turning it’s head which prevents the baby from nursing on both sides. Latching and suckling may also be difficult for a baby who has cranial or TMJ dysfunction. Both the baby’s posture and the mother’s must be evaluated as well, as certain cradling positions may be uncomfortable for mom or baby and prevent a peaceful feeding. Dietary concerns of the mother may also need to be addressed and often times this overlaps with colic.

Colic
Colic is another poorly understood condition that has multiple factors. This ends up being a diagnosis with no real meaning as there are so many things that can cause irritability and distress in an infant. Consequently, it is very difficult to research because the causes vary so widely. Musculoskeletal pain and dysfunction are probable causes for irritation and chiropractic can help with those cases where pain is a contributing factor. There is some evidence for improvement in colic with changes in dietary intake, allergen-reducing strategies and herbal supplementation. Our doctors can work with you on herbal supplements and nutritional strategies tailored to your baby (and often mom’s) intolerances.

Ear Infections
Ear infections are a common childhood malady and can begin in infancy. The Eustachian tubes of a baby or child have a more horizontal orientation than in adults. This means that fluids can’t easily drain. The fluid accumulates, develops bacteria and results in a painful ear infection. Chiropractic adjustment can help by relaxing surrounding muscles and stimulating tube drainage therefore removing the fluid and bacteria that can lead to an infection. As a child moves towards adolescence the Eustachian tubes move to a more vertical position stimulating drainage which is why they tend to get fewer infections as they get older. In a few research studies herbal eardrops and homeopathic treatments have been shown to help decrease pain and lead to faster resolution than anti-biotics or natural history. We also know that prevention should be emphasized as well with elimination of risk factors, such as second hand smoke and bottle-feeding, as well as maintaining nutrition and identifying underlying allergies that may increase inflammation. Supplementation of vitamins and probiotics can also be beneficial in prevention and treatment.

There are many other conditions infants are seen for such as constipation, failure to thrive, food allergies and not meeting developmental milestones. If you ever worry about your child’s growth, health or development, please give us a call and always consult the doctors before starting any new supplements with you or your baby.

• 2 sweet potatoes
• 1 TB olive oil

Preheat oven to 425 deg.

Peel and cut sweet potatoes into fries about ½ inch thick. Toss with Olive Oil and arrange potatoes in a single layer on the baking sheet or stone.

Bake for 15 minutes then flip and cook for another 5-10 minutes until edges are crisp and potatoes are cooked through. Salt and pepper if desired.

For a twist on the traditional, try our Seasoned Sweet Potato Fries.

From the kitchen of Dr. Jessie Young

photo: Soup Loving Nicole via @allrecipes.com

Ingredients

• 1 lb. turkey (or chicken) sausage
• 1 TB oil

In a large skillet, cook the sausage in oil. Add,

• 2-3 tsp. Szechwan seasoning

OR

• 2 tsp. brown sugar
• 1-2 garlic cloves, minced
• pinch of crushed red pepper flakes (season to your liking)
• 1 tsp. fresh ginger, finely grated (on a microplane)

Continue cooking the sausage until it is well browned, stirring to break the meat into small pieces. Add,

• 8 oz. sliced water chestnuts, drained and chopped
• 1 C shredded carrots
• ½ C sliced green onions
• ½ C chopped toasted walnuts
• 1-2 TB gluten-free soy sauce

Cook and stir for a few minutes until heated through.
Using one head of butter lettuce as the wrappers, rinse, drain and separate the leaves. Serve with steamed rice or rice noodles.

Based on a McCormick recipe ©2001

• itchy eyes
• sneezing
• runny/stuffy nose
• cough
• fatigue
• sore throat

These symptoms can make us miserable for weeks and lead to complications like sinus infections and asthma.

Our office can provide natural ways to help relieve your seasonal allergies symptoms. Studies have found that herbal and dietary supplements such as nettle, quercetin and Vitamin C are able to effectively control seasonal allergy symptoms without the side effects that can occur with many antihistamine drugs. Talk with us before starting any new supplements to make sure it’s appropriate for your symptoms and to get proper dosages.

Simple lifestyle changes can also ease seasonal allergy symptoms. Increasing laundry water temperatures to destroy allergens and dehumidifiers to soften the mucus membranes have been shown to provide relief.

Identifying and avoiding foods you may be sensitive to can help by lowering inflammation and boosting your immune system. Knowing exactly what you are allergic to can help you lessen or prevent exposure and help us effectively treat your reactions. (How do I know if it’s an allergy or a sensitivity?) Let us know if you experience any of the symptoms of seasonal allergies and we will be able to tailor a plan specific to your needs.

*Resource National Center for Biotechnology Information

Sleep Ergonomics

Just like ergonomics at work, your position all night matters. Sleeping positions can cause neck and back pain, hip pain, hand numbness or tingling and shoulder pain. Since you’ll be in these positions for 7-9 hours, make sure you are in the right position for your body. Pillow and mattress selection is also important and there is no one right choice. Selections should be made based on sleeping position, body weight and physical attributes in the shoulders, hips and waist. Your mattress and pillow should support your body in its natural position, allowing you to rest and recover from the day’s activities and proper positioning can aid this process.

Mattresses

The best mattresses are designed to conform to the spine’s natural curves. Several studies have shown that there is no perfect mattress and the relationship between bedding and sleep quality is affected by individual physical features, dimensions, and sleep posture. Low quality or worn out mattresses really do negatively impact your sleep quality. A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you’re not getting the full support that you need. A recent study found that the firmest mattresses that is still comfortable is the best choice. A mattress should support the body’s weight evenly and allow the spine to stay in its natural alignment.

Pillows

Pillow selection is also very important and depends on the position you sleep best in. The right pillow to match your body and sleep position can help reduce neck pain, headaches, fatigue, jaw pain and snoring. Avoid sleeping with your arm up above your head, tucked under your pillow or with your shoulder hunched up all night. Those positions cause circulatory problems and a related pins-and-needles sensation. Many of these postures indicate a need for a change in pillow size. Here are some tips on choosing the best pillow based on what position you typically sleep in:

Side Sleepers (one of the best positions)

Side sleeping is one of the best positions and has a lot of variation for people with specific problems, depending on your body type.

• The pillow should fill the space between the head and mattress so that the neck is in line with the spine.
• A pillow between your knees can take stress off your hips, knees and low back
• A pillow between your arms can take pressure off the chest and shoulders
• There should be minimal pressure on your jaw, which can help with grinding and TMJ pain

Back Sleepers (often a good position)

A good position, although those with sleep apnea or propensity for snoring may want to avoid this position.

• A thinner pillow is indicated for back sleepers to maintain the normal curves of the neck.
• Some back sleepers don’t use a pillow and may try placing a small rolled towel under the neck for extra support.
• Place a pillow under your knees to help maintain the normal lower back curvature 

Stomach Sleepers (a position to be avoided)

Be aware that sleeping on your stomach is generally bad for your back and your neck. In this position, the cervical spine undergoes considerable strain which causes muscular imbalance and muscle pain. It also extends your back and causes fatigue and discomfort in the lower back. If you can’t sleep any other way:

• Reduce the strain on your back by placing a pillow under your pelvis and lower abdomen to tip you to around 45 degrees
• Try to move your head to the edge of the pillow so that you can turn your face closer to a neutral, face forward position
• Keep your arm out from under the pillow by putting a small pillow under one shoulder

We have additional comprehensive centered tips in a featured article on our website: “Don’t Let Sleep Issues Keep You Up at Night“ 

Ingredients

• 1 onion
• 2 TB oil
• 1 lb. chicken
• 1 ½ lb. yams or sweet potatoes (peeled)
• 2 C chicken broth
• ¼ C honey
• ½ tsp ground cinnamon
• 1 C pitted prunes, figs, dates, or raisins (whatever you have on hand)
• salt and pepper to taste

Preheat oven to 400 degrees.
Cut onion, chicken and yams into 1 inch chunks.

In an oven safe pan (with lid) or dutch oven, heat the oil and cook the onions, stirring occasionally until tender 6-8 minutes.  Add chicken and cook until browned on all sides. Add potatoes, broth, honey, cinnamon, prunes, salt and pepper. Stir and cover with tight fitting oven safe lid.

Bake until potatoes are tender about 45-50 minutes.  Serve over quinoa, rice, couscous…

From the kitchen of Dr. Young

1. Start small
Don’t set out to run a marathon by February. If you are adding more exercise to a normally sedentary lifestyle, even a 5-10 minute walk is progress. Take a brisk walk at lunch, park across the lot, take the dog around the block and extra lap. Get a pedometer and shoot for 10k steps per day.

2. Bring a friend
Starting a resolution with a friend provides some important benefits. The first is the companionship of having someone along with you in the journey. Secondly, and perhaps more importantly, your friend keeps you accountable. There’s a much smaller chance you will decide not to go if you have someone waiting for you. Be sure to pick someone who won’t let you slide.

3. Keep it interesting
Make sure you vary your exercise. Grinding out an hour on the treadmill in the gym at 5am wears thin quickly for most people. Go outside when the weather allows, bike, swim, take some classes, have some walking friends. This variety keeps it interesting, works multiple muscle groups and helps you from injuring one particular set of muscles.

4. Keep it pain-free
One of the primary reasons people stop their exercise resolution is pain. The first few weeks generally go well, but within a month or so biomechanic imbalances start to show up as aches and pains. Usually people ignore these for another few weeks or months as the problem gets worse. Eventually, they give up on their resolution, hobby, sport or routine. This is where our experienced doctors at LGCWC can help you. Come in and get these issues fixed before they become long term problems.

We strive to ensure that none of our patients have pain as a reason to stop exercising or quit their New Year’s resolution. We hope that you will make a referral if you know anyone who has pain or discomfort as an excuse for not reaching their goals. Have a Happy New Year from all of us at Los Gatos Chiropractic and Wellness.

Want to prevent the cold or flu?

• Get a chiropractic adjustment to boost your immunity.
• Decrease your sugar consumption as it directly decreases the immune system.
• Use a homeopathic tablet for flu and pneumonia prevention. We have some great options available at our office.
• Reduce your stress levels with meditation, massage or breathing exercises.
• Limit alcohol which can inhibit white blood cell activity.
• Exercise! Even a little exercise is better than no exercise.
• Use key supplements that support the immune system. We can help you choose those best for you.

Cold or flu got you down?

• Stay hydrated! Homemade chicken soup, Bueler’s vegetable broth or coconut water are great choices! Viruses like dry environments so hot liquids help.
• Get plenty of rest. It allows the body to repair and rebuild the immune system.
• A warm salt water gargle will ease a sore throat
• Hot water and lemon is a soothing drink for sore throats and coughs.
• Use a Neti pot to relieve nasal congestion.
• Use an inhalation of eucalyptus or peppermint oil to unblock your sinuses and chest.
• Relax in a hot bath to soothe aching muscles.

orig published 2/27/12

1. Remember that this is the holiday season and it’s the journey not the destination. Take time to enjoy and be mindful.
2. Plan ahead. Organize your parties, events, shopping, meals and gifts on paper or online and consult your notes frequently.
3. Streamline shopping. Shop with a plan and a budget. Gift certificates, magazine subscriptions and memberships are always appreciated. If you want to shop “local”, call ahead to make sure the store has what you’re looking for. And if you must go to the mall, go first thing in the morning or in the evening. Never go to the mall on a weekend.
4. Exercise. It’s good for the mind and body.
5. Ask for help and /or delegate. Don’t shoulder the burden for everything this holiday. Potlucks are a great way to share favorite dishes. Remember that kids and spouses are capable. Just be open to letting them do things their way!
6. Take a chore and turn it into a party! Get your friends together to enjoy present wrapping, card writing or cookie baking. Remember…it’s the journey, not the destination!
7. Keep a gratitude journal. Every night before you go to sleep write down five things you are grateful for. Whether it’s as simple as the warm sun shining upon your face or as big as having your elderly parents close to you as they age, it’s a good way to connect to the things in life that are really important.
8. Create a new yet simple tradition. Whether it’s a drive around the neighborhood to look at Christmas lights, or watching a silly Christmas movie, take something simple and give it meaning.
9. Take some time to give back. Our Second Chance Toys drive or one of the “Adopt a Child” programs gives new meaning to the holiday season. Better yet, share that good feeling with your friends so that they join in to help others as well.
10. Take a deep breath, be thankful for the goodness around you, and celebrate the journey we call life.

Originally published 12/01/11