How to be Leg Smart During and After your Pregnancy

No one needs to tell you that pregnancy causes an amazing transformation to your body.  Unfortunately not all transformations are desirable and it was my mother’s hard earned advice to start early when it comes to preventing varicose veins.

Three children later and the veins to prove it- she underwent surgery to remove a few of the veins that were exceptionally painful and unsightly, but without continuing to wear her compression stockings or socks the  varicosities eventually came back, worse the second time around requiring a second surgery. This led me to become more educated in the causes of damage to our veins, including pregnancy –induced varicose veins. Consequently it led to the purchase of my very own compression stockings even though I’m not expecting.

Most women don’t wear compression stockings during the first pregnancy. They may only start to wear them once they experience pain which may not be till years later or during a subsequent pregnancy. By then the veins are already distended, with valve damage. Of the women who have multiple births, a majority will develop varicose veins. Compression stockings may be difficult to put on, (more on that below), but they really do make a difference in the long term. Although compression stockings help relieve pain and symptoms, the key is preventing the damage from occurring before you feel the negative effects!

So, now that I’ve given you my two cents,
which compression stockings should you buy?

You may, of course, walk into a surgical supply store and purchase compression tights identical to those your grandmother wore in the 1970’s. But that is no longer necessary, as there are designers out there designing compression tights that are actually somewhat fashion forward.

Here is what to consider before you make your purchase:

1. Compression. Compression stockings are available in graduated support levels, starting at 8-15mm/Hg and topping out at 40-50mm/Hg (you’ll need a prescription for the higher support levels such as 20-30mm/Hg at which are covered by most extended health coverage). Some drug stores or maternity stores may sell support stockings but there is no attached support level. These are not compression stockings and will not provide the therapeutic effect. Furthermore make sure you are getting a medical gradient compression stocking to help promote blood flow back to the heart (highest level of compression at the ankle, least amount of compression at the thigh). As a certified custom fitter for compression stockings I always recommend going to a clinic to be fitted to ensure the proper support.

2. Opaque or Sheer? Compression stockings are available in both sheer and opaque styles. The sheer have a higher chance of ripping or tearing so going with an opaque may last longer. Besides- if Kate Middleton and other celebs can pull off the “tight” look under media scrutiny, so can you!

3. Pantyhose or Socks? Even the sock will help prevent varicosities. Remember 100% of the compression should happen at the ankle and gets less and less up the leg. The choice is really up to you and what your needs require.

4. Price. Compression stockings are not inexpensive- be prepared to spend $100-$200 on a high quality pair. If you wear them every day, they should last you about 6 months. Once they become easy to put on you should replace them.

5. How to put them on? There are many aides available for donning and doffing your compression stockings however I find that simply turning them inside out when putting them on will do the trick.

For more information of if you would like to book a compression stocking fitting call the Health Centre of Milton at 905-878-8131.

Dr. Sarah Chajka believes that Chiropractic care is beneficial to all. Her upbringing in an active family and years of discipline through sport and dance have reinforced this as well as witnessing the transforming effect of chiropractic treatment on all ages. While working at the Health Centre of Milton she has further developed her interest in preventative health and healing and has taken extra courses in order to give specialized attention to pregnancy and paediatrics.



Dr. Sarah Chajka, HBKin, DC, Webster Certified
Health Centre of Milton
905-878-8131
420 Main St E. Unit 102 &103
Milton Ontario
L9T 1P9

How Motherhood has changed me

After having my first child, one of the phenomenons that marvelled me was the raging effect that my hormones experienced post-partum. I recall sitting on my front porch with my swollen belly and voraciously reading pregnancy preparation books. I would talk to well meaning family and friends during the day and obsessively scour websites late into the night. Yet, there I was, stupefied in the midst of grappling with the emotions of new motherhood; crying without explanation at the mere viewing of a harmless TV commercial.  

Evidently, from the moment I saw the pitch black hairs on my first daughter's sweet little round head, my life was forever changed. Before her entrance into the world, I would have visions of not being able to hold her properly, that I would allow my clumsiness to takeover and she would be left to the mercy of my pitiful ineptness. 

Photo credit: depthsoflove.blogspot.com

And while I hesitate to use a term that I know has been used many times before, I will take the risk and use it again...it was all just natural. Once she was placed into my arms, it felt right, as though my arms were a snug pocket custom designed for her. My fears of dropping her dissipated and my protective instinct prevailed. An instinct that has marked the greatest transformation in becoming a mother. 

I still have my own fears as I go through my adventures in life, however, they do not even compare to the worries that sometimes overcome me when I think of my two children. If their school bus is a few minutes late, I start envisioning scenarios that fill me with angst. When I see the school's name appearing on my cell phone, the rhythm of my heart beat increases its pace and my "hello" is breathlessly brusque. 


It is in those precious moments that understanding casts its light in my mind's eye. I begin to empathize with the fears that seized my mother when at the age of 8, I decided to play in the park one snowy afternoon after school instead of coming straight home. As I watched with my pert nose pressed up against the window, I'll never forget seeing the tears streaming down her face as she walked up the front porch stairs (having assumed I'd gone missing), before realizing that I was indeed home.

The bittersweet stresses that come with motherhood are indelible. I live and breathe the touching knowledge that my life changed that one fateful day when beautiful being(s) entered my life, and a pure innocent love overcame me and I became eternally besotted. 

  

Photo credit: mirror.co.uk

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Submitted by Liz Marques Kogan, a momstown Milton member and

 mother of two children. Her blog is OrchidaForever. 

Top 10 Checklist for your financial health

Top 10 Checklist for your financial health

Here is a list of things for you to do this month to position yourself well for the rest of the year!

1.       Going in to the year deep in debt? Meet with an advisor to lay it all out on the table and develop a plan of action to get off the treadmill once and for all!

2.       Update, review or get a will and power of attorney for finance and health care.

3.       Review your year-end company pension plan statements. Is it all in order? If you get to choose the investments yourself, how have they done? Where should they be invested?

4.       Same as #3 for your personal savings, RRSP’s and RESP’s.

5.       Catalogue what is renewing this year. When does your home and auto insurance come due? Maturing GIC’s and term deposits? Mortgage renewing this year? Start shopping now.

6.       How much life insurance do you have? How much are you paying for it? Your life insurance portfolio should be reviewed every 3 years or as life changes happen.

7.       Between the ages 21 and 50? Have you talked to your advisor about critical illness insurance and disability income replacement?

8.       Between the ages 50 and 70? Want the insurance company to pay for your log-term care down the road? Now is the time to price it out and consider a 20-year paid-up plan.

9.       Save more, spend less. The national savings rate is now less than 1%. Your goal should be to allocate 10%+ of each pay towards savings and RRSP’s. A take-home $1000 means $100 per pay period should be saved – allowing you to live on the other 90% guilt-free.

10.   Forget product, you need a strategy. If your finances are like most, your insurance, savings, RRSP and RESP investments have been spread over five to six policies/accounts in three to four different institutions over the years. A good advisor can help quarterback and pull the whole strategy together to make sure everything is working in your best interests.

Make this the year that you get a good handle on where you stand today. Take this financial snapshot now. Then, if you need a hand from there, give me a call. I can help.

Douglas Hopkins

Phone: 905-827-9811 ext. 35
Email: Douglas.Hopkins@sunlife.com

 

momstown moms participate in an Educational Tour at our Local Milton Grocery Store

Milton moms get healthy grocery savvy at Real Canadian Superstore

"Let food be thy medicine"-Hippocrates 

momstown Milton moms have been hard at work  with their Biggest Loser challenge which runs for a total of 12 weeks. To support the moms in their Biggest Loser goals, expert speakers come in bi-weekly to provide an education on a variety of topics. 

Kristen Owens, a mother of 3, a Holistic Nutritionist & BioEnergetics Practitioner Holistic of 6 years, met with momstown Milton moms for a fun and interactive healthy food options session at the Real Canadian Superstore in Milton. 

After the moms did their weigh-in, it was time for Kristen to tutor the eager student mamas on food choices. We entered the produce section and were reminded that "fresh is best". The Canada Food Guide recommends 12-20 servings of fruits/vegetables. Kristen suggests that this number should actually be doubled. Our fruits/vegetables are not the same as those produced 50 years ago. With soil erosion and the impact of pesticides, eating a peach today, for example, does not provide the same nutritional value as it once did in the past. 

When shopping, it is recommended to buy organic produce, if possible, as your budget allows. With non-organic produce, the pesticides go right through the skin of a fruit, for instance. So with an apple, even if you were to remove the skin, you're still consuming the pesticides as the skin does not act as a barrier against the pesticides. A good tip to remember when washing produce: use 10 parts water to 1 part vinegar. With packaged salads that indicate "pre-washed", it's recommended to wash them again. There are theories that suggest that these salads are washed in chlorine.  

As we moved into the pre-made dips aisle, we were told hummus is an excellent snack choice. The bread aisle was beside the pre-made dips and so Kristen recommended that we choose probiotic multi-grain bread. She reminded us to keep in mind that whole wheat still has white flour. Stone ground is a better option, look for such as stone ground rye. Also, unbleached flour doesn't necessarily make the bread healthier.  

In the deli section, Kristen explained that deli meats contain nitrates which are used to preserve the meat and this wreaks havoc on the stomach/gut and is especially harmful for children. Do your research and look for nitrate-free deli meats. With meats in general, such as chicken, remember that hormones and steroids are often used. Source out, if possible, organic meats. 

Moving into the Natural Foods aisle, we were educated on the importance of essential fatty acids. We need Omega 3,6,9. We tend to be deficient in Omega 3 and get more of Omega 6 (olive oil, for example). These essential fatty acids are beneficial for our hair, skin and nails. (When buying oils look for dark containers to minimize the oxidation effect). 

Another thing to watch out for is the high toxins that can be in certain foods such as cheese and milk. You could buy raw milk and/or organic milk. If you're looking for milk alternatives, consider: almond milk, coconut milk, rice milk, hemp milk, and coconut milk. 

Kristen warned us that the word organic on packaged food  does not automatically mean it's a better food option. There could be tons of sugar even in organic labelled foods. Instead of white organic rice, look for husky long grain brown rice or quinoa. 

As we concluded the grocery store tour, we were cautioned to be cognizant of the toxins in food that could result in poor intestinal health. 

QUICK AND EASY RECIPES:

A healthy salad dressing that you can make at home! 
Mix together:

Agave
Honey
Balsamic Vinegar
Flax Oil 
Herbs 
Plain Yogurt 

Breakfast or snack: warm toast spread with coconut oil, honey and/or almond butter

***

Shopping Suggestions: 
Real Canadian Superstore - Natural Foods; Organic Produce 
Rowe Farms
Organic Garage

Reference Material: 
Dirty Dozen 
Honest Food Guide
Food Inc (documentary film)
Food Matters (documentary film)
Never Be Sick Again by Raymond Francis 
Never be Fat Again by Raymond Francis 

Written by Liz Marques, a momstown Milton member, and mother of 2 girls. You can check out her blog at www.orchidaforever.blogspot.ca