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  • Jennifer Lane

Getting Ready for Baby during COVID-19
Getting Ready for Baby during COVID-19 980 552 Jennifer Lane

As an expecting mom, you are already dealing with anxieties surrounding delivery and motherhood. Now in this time of COVID-19, there is a whole new layer of stress to navigate. Your well-laid plans that you had for delivering your baby may be significantly altered.

Remember though, that you are resilient and resourceful, and you have professionals, family and friends who are ready to help. My suggestions for you? Focus on what you can control, practice at home before the big day and trust in the amazing care you will receive from your birthing team. Here are some key points to keep in mind:

  1. Talk with your provider about their current policy regarding birth partners and/or doulas being present in the delivery room.  If you were planning on a doula, ask them about virtual support services, which can be very effective! Tell them what you are worried about and let them calm your fears with information.
  2. If you are worried about delivering in a hospital, you might want to investigate alternate options for birth, such as home birth or a birth center. You will need to see if your insurance will cover an alternate location, and you will need to find a provider, like a midwife, to support you at home or a birth center.
  3. Speak with a therapist. This is an incredibly trying time. Therapists are amazing and can provide you with tools to help you cope. And, there are many services that offer virtual therapy appointments. Reach out for help immediately if you feel like hurting yourself or others.
  4. Practice at home with your birthing partner and by yourself. Practice your breathing and your bearing down. Try to bear down without holding your breath but rather focus on exhaling forcefully. This will reduce the chances of perineal tearing.
  5. Prepare your home to receive meals: have a friend, family member or your partner set up a Meal Train. Set a cooler on your front porch so people have a place to put a meal without coming into your home.
  6. Consider creating a schedule or a parenting contract with your partner. With most people working from home, it will be important to understand your expectations of each other, when each partner is available to be a parent or when that partner needs to work.
  7. Stay healthy: hydrate (shoot for 60-90 oz per day), eat your veggies and your protein, get some daily physical activity if you can, and remember to breathe.
  8. Stress management: develop a daily routine of deep breathing or find a meditation app that you can follow.

You will do great! At the end of the day, the goal is to have a healthy baby that you can take home and love. Trust in yourself, your healthcare team and your partner.

Looking for more guidance?

There’s so much content out there on pregnancy care and even more for infants, but what about you? What should you expect for your postnatal health? When should you reintroduce certain activities? What are those “no one told me” scenarios that can be avoided?

Boost your confidence and ability to handle whatever comes during delivery and after bringing Baby home with my new e-course, Self-Care Survival Guide for Expecting Mommies. Launch date: May 2020

Sign up to receive updates and launch promotions for the Self-Care Survival Guide for Expecting Mommies Online Course:

Sign up here
  • Jennifer Lane

Habit Stacking How-to
Habit Stacking How-to 1100 734 Jennifer Lane

Do you brush your teeth every day? Shower? Wash your face? Drink coffee? There are many activities in our daily lives that we do without much thought. You have successfully created some good habits surrounding general hygiene and wellness. But I’m sure you also have developed some bad habits too. A lot of times, bad habits are the absence of good behavior. For instance, not working out, sitting all day, not drinking enough water are all habits that do not support a healthy lifestyle.

In educating my clients about changing their daily routine, I often suggest stacking new habits on old habits. Do you drive to work every day? This is a great opportunity to practice good posture. By taking an extra few moments to position yourself in the driver’s seat with upright posture, and then adjusting your mirrors so that you can see properly in both side and rearview is a simple trick to give you feedback. When you start to slouch, you no longer can clearly see out your rearview mirror and it reminds you to sit up!

Not drinking enough water? Do you always forget to drink your water even though it is sitting in front of you? Tie it to another activity like going to the bathroom, answering the phone, or starting a meeting. For me, I take a sip of water every time a new client arrives at my office. This has increased my water intake considerably and has made a world of difference for me.

Still not convinced that you can do this? Read on for more ways to habit stack and the benefits of doing so.

  • Jennifer Lane

The Benefits of CBD
The Benefits of CBD 275 183 Jennifer Lane

CBD is the hot new product. It’s in skin care, supplements, tinctures, creams, lotions, coffee, you name it. It appears to be a cure-all for anxiety, depression, pain, neurologic disorders. But what do we know about it and what evidence is there that it is truly effective? More research should be done to really look at effects of long-term use of CBD but the preliminary findings are positive. To learn more about CBD,

To find out more about what CBD can do, click here:  the Benefits of CBD

I have decided to carry a topical CBD cream at Holistic PT. I chose a local company, Vail Oil because the product is exceptional, and the creator is an amazing woman. Ramsey Cotter, owner of Vail Oil uses virgin coconut oil as the carrier oil for her CBD. Why coconut oil? Coconut oil has its own healing properties as it is anti-bacterial, anti-microbial and anti-viral.

How do I recommend people use it? Topically for pain in muscles or joints. I also recommend it as a personal lubricant or to treat vaginal dryness. It as proven to be an amazing product for good pelvic floor health. Want to learn more about Vail Oil? Click here to read on! One ounce jars are for sale at Holistic PT for $40. Get yours today!
  • Jennifer Lane

Turn Your Soul On!
Turn Your Soul On! 284 290 Jennifer Lane

I had the pleasure in being interviewed by my friend and colleague, Dr. Brandy Victory. She is a gifted healer and is currently practicing in Nederland, CO but some of her services can also be accessed virtually. She specializes in transformational coaching, non-force Chiropractic care and functional medicine to name a few. Wanna hear the interview? 
Take a Listen!!
  • Jennifer Lane

Fighting Inflammation From All Angles
Fighting Inflammation From All Angles 289 174 Jennifer Lane

FWhat is inflammation? Inflammation is a natural process that helps your body heal and defend itself from infections, illness or injury. As part of the inflammatory response, your body increases production of white blood cells, immune cells, and substances called cytokines that help fight infection. However, inflammation itself can be harmful if it becomes chronic. Classic signs of acute inflammation include redness, pain, heat and swelling. Chronic inflammation often occurs inside your body without noticeable symptoms.

How can your diet affect inflammation? Foods associated with excess inflammation are also associated with increased risk for chronic diseases such as type 2 diabetes and heart disease, not surprising since inflammation is an important underlying mechanism for the development of these diseases.

To reduce levels of inflammation, aim for an overall healthy diet and consult an expert in nutrition. Avoiding processed foods and aiming for a balanced diet that boosts intake of whole foods which are nutrient dense and contain antioxidants will help to reduce inflammation. Make sure to include whole grains, fruits or vegetables, and healthy fats and proteins in every meal.

So what foods contribute to inflammation in the body? Food or drinks high in sugar or high-fructose corn syrup, foods that are highly processed, and excessive consumption of alcohol can all contribute to increased inflammation in the body. An inactive lifestyle can also be a major non-dietary factor which promotes inflammation.

What are some good foods? Leafy greens, blueberries, strawberries, cherries, almonds and walnuts, salmon, tune sardines, olive oil, beans, eggplant, tomatoes and peppers, turmeric, cayenne, ginger, cinnamon.

What are foods to avoid? Sugary beverages, refined carbs including white bread and pasta, chips, crackers, pretzels, hotdogs, sausage, bologna, vegetable oils, alcohol and salt.

What goes hand in hand with eating healthy? A physically active lifestyle! Studies have shown that as little as 20 minutes of moderate exercise per day can help boost the body’s immune system and improve the body’s anti-inflammatory response by activating the sympathetic nervous system.

Are supplements a good idea? Eating whole foods is always the best way to get your nutrients, but in this day and age of running around and skipping meals, taking a good quality supplement can help fill some nutritional gaps. I personally take doTerra’s Lifelong Vitality Pack which includes a multivitamin, an Omega-3 complex and an anti-oxidant blend. I pair this with Mito2Max for an all-natural boost in metabolism and PB Assist, a great pre- and pro-biotic complex. Not only are these supplements all-natural and plant-based, they are also sent to me monthly, so I never forget to re-stock them at the store!

Want more ideas on good foods, exercises and lifestyle? Follow “Holistic PT” on Facebook for more info. Need help ordering from doTerra? Contact me and I’ll get your account set up!
  • Jennifer Lane

Managing Long-Distance Caregiving Without Stress
Managing Long-Distance Caregiving Without Stress 1053 699 Jennifer Lane

How do you keep a parent or loved one safe when you do not live nearby? Providing care for a senior family member from afar can be a big challenge, but distance does not have to keep you from providing the security and attention your aging family member needs. Here are some tips to make the stress of long-distance caregiving a little easier.

Make Sure They Have Healthcare Coverage

When your loved one lives far away, the last thing you want to worry about is whether they have access to the care they need. Financial considerations can be a serious source of stress for caregivers and loved ones, so help your family member put together a plan to cover any care costs they may encounter. One of the best assets for keeping seniors well is Medicare, but you as a caregiver need to know all the ins and outs of your loved one’s Medicare coverage, as well as Medicare in general. Once you’ve done your homework and have the required documents, you can make an informed decision about getting your loved one the medical coverage they need.

Create a Network for Support and Help

One of the hardest parts of caring from afar is knowing what to do when emergencies arise. Creating a support network can help caregivers and seniors when an emergency comes up, whether it’s a natural disaster or other crisis. As a caregiver, you should meet with neighbors, friends, and other family members who may be able to directly assist your loved one. Talk to them about the kind of help that may be needed and exchange any essential contact information so you will be able to get speedy updates.

There are even online services you can use that will make keeping in contact much easier for members of your caregiving and support network. You may also want to go one step further and establish someone to act as a local support coordinator. Ideally, this should be a professional who can quickly act on your loved one’s behalf and coordinate any kind of care that may be needed in crisis situations, so take your time finding someone you know you can count on.

Another way to look after a senior is to hire professionals to help with jobs around the home. This can include landscaping work, lawn mowing, and cleaning. Make sure you research the best companies and their costs. For example, you can expect to pay between $99 and $233 for cleaning services in Wheat Ridge, CO.

Use Technology to Give Yourself Peace of Mind

There have been many advancements in technology over the past decades that can make caregiving easier. At the very least, seniors should have a cell phone that they are comfortable using to make staying in contact easier. Many senior-friendly phones feature simple emergency call features that can make getting help easier for your loved one if they need it, and you can even find smartphones that will keep you connected via social media or video chat. You can also look into medical alert devices (some systems cost only $19.95 a month) that can go one step further in protecting your loved one. These systems make it simple to call for help, and you can find options that have low setup costs. Some caregivers even hook up a surveillance system to help watch over an elderly family member at all times. Surveillance can be in the form of video or sensors, so you can find something that both you and your loved one are comfortable with.

Living away from an older loved one does not have to leave them without the care they need. However, you need to ensure they have access to healthcare, are surrounded by a caring network, and can reach out for help when they need it. By taking care of these essentials, you can give yourself peace of mind while giving your loved one the care they truly deserve.

Photo Credit: Unsplash
  • Jennifer Lane

Cleanse and Restore 2019
Cleanse and Restore 2019 275 183 Jennifer Lane

Do you want to hit a re-set button on your health? DoTerra has an amazing 30-day cleanse that will  get you the results you want! Guided cleanse starts January 14th. Interested?

Here’s what’s involved. Purchase the doTerra Cleanse and Restore kit ASAP! Go to my DoTerra website and order the Cleanse and Restore Kit which comes with a one-year membership to DoTerra. The membership gets you 25% off retail prices and much more! The Kit comes with a 30-day supply of supplements and oils and a guide to how to take them.

There are 3 phases to the cleanse: 1. Activate 2. Reset 3. Restore. The supplements change every 10 days to help you detox your liver, kidneys, respiratory system and gut. You are allowed to eat during this diet and a Whole 30 diet is highly recommended for maximum benefit and results. Coupled with drinking plenty of water, you will be amazed at the results!

In addition to the kit, you are invited to join a closed Facebook Group that will offer you support, encouragement, recipe ideas and guidance on how to do the cleanse. The group cleanse starts on January 14th so to participate, you need to order the kit, notify me of your interest and I will add you to the closed group.

I do this cleanse about 4 times per year, usually with the season changes. It always helps re-set my digestive system gets me back on track to eating a clean and healthy diet. Let’s start 2019 off on the right foot… together!
  • Jennifer Lane

New Year’s Resolutions: How to be successful!
New Year’s Resolutions: How to be successful! 619 330 Jennifer Lane

Happy 2019! If you are like most people, you are reflecting on 2018, successes and failures, things tried, goals that you accomplished and some that you fell short of meeting. You are also looking forward to 2019. What goals are you setting for this year? What resolutions do you have for yourself? Or have you decided to not set any goals or resolutions because you have never had any success meeting them? It’s not worth setting them, because by week 3 of January you’ve given up.

Here are some of the most common New Year’s Resolutions. They should sound familiar… Lose weight, exercise regularly, quit smoking-drinking-eating dessert. What about setting more realistic goals that are measurable and attainable and that you can get help achieving?

What usually gets in the way of you accomplishing your goals? What I hear frequently is “well, I started running to lose weight but then my knee started hurting again, so I quit“. Or, “I signed up for an monthly unlimited package of yoga classes but I tweaked my back again“. Or, “I was working out with a trainer and thought I could handle more weight but now my shoulder really hurts. I can’t even put my jacket on without pain!”

Here is my challenge and offer to you. I want you to set the goal of getting rid of that nagging pain or chronic issue that always gets in the way of your wellness goals. And I want to help! As a physical therapist, I help people set goals and then work to meet them. Come in for an evaluation and treatment so you are set up for success in 2019. Using manual therapy skills, functional dry needling, therapeutic exercise prescription and much more, I can help you get pain-free and moving in a positive direction! Don’t put it off another day!

Once you have addressed the underlying issues, you can meet those other goals of losing weight, exercising much more easily. Don’t let your chronic ankle instability, nagging low back pain or recurring hip issues get in your way of success.

Start 2019 off taking care of yourself. Holistic PT can help you eliminate the obstacles that derail you from success.
  • Jennifer Lane

Healthy Living into your Senior Years
Healthy Living into your Senior Years 1280 895 Jennifer Lane

Putting the Pieces Together: Health, Self-Care and Seniors

Maintaining your health is not a single activity. Instead, it’s the combination of eating well, exercising, keeping your mind active and socializing. These activities are all part of a healthy self-care regimen, which is important for people of all ages. As an older adult, you have to pay careful attention to each aspect or, like an unfinished puzzle, your health and wellness will never be complete.

Keep reading to see how your daily activities fit together to keep you going strong.

Healthy eating

It’s a sad reality, but aging takes a toll on the body. If you’ve found yourself forgoing a healthy breakfast, lunch or dinner, you’re not alone. An unsettling number of seniors fail to properly nourish themselves due to a number of reasons including lack of energy, loneliness and limited access to shopping opportunities, according to Bayshore Home Care.  Fortunately, in today’s world of technology and the boom of the sharing economy making services such as Uber an affordable means of transportation, you don’t have to settle for pizza delivery or snack on crackers when you really want a home-cooked meal. Smartphone apps, grocery delivery, and meal delivery services make healthy foods easy to shop for and prepare at home. The Food Oasis asserts that grocery delivery and meal delivery are different from meal delivery services providing pre-portioned meals. Delivery services are often customizable and automated to ensure you never miss an opportunity to eat fresh even if you can’t drive to the grocery store.

Socialization

An often-overlooked piece of the senior health puzzle is your social life. Senior isolation has significant consequences that can shatter your efforts to remain healthy. Salmon Health and Retirement explains that senior isolation puts you at a higher risk for stroke, heart disease, cognitive decline and premature death.  In order to combat loneliness and isolation, you should pay attention to how much interaction you have with others. Even if you consider yourself a loner by nature, human contact is essential to your well-being. Attend church, take a few classes, or volunteer at your local elementary school or food bank. In addition to doing improving your own quality of life, the latter will provide you an opportunity to impact your community.

Mental stimulation

If you’re physically unable to leave the house, there’s still plenty of ways to stay engaged with friends and family and to participate in activities that keep your mind sharp. There are a number of affordable computers tablets that are recommended for seniors. Washington DC-based senior services provider Iona advocates the use of smart technology to challenge the mind and boost brain function. Until you are comfortable with computers, puzzles, games, and hobbies such as drawing and stamp collecting, are also excellent ways to keep your brain’s synapses firing at full speed.

Exercise

There are thousands of articles and medical texts dedicated to outlining the benefits of exercise for seniors. But to keep it simple, you should know that exercise can keep your heart strong, your muscles flexible, and your weight in check. Further, exercise can help you maintain your balance, which will improve your mobility.  Low-impact exercises are typically recommended for seniors. This may include swimming, mild aerobics, gardening, yoga and walking. Gym memberships are typically available for free or at a discount for seniors and fitness centers come with the added benefit of providing further socialization opportunity with your peers.  Keep yourself going strong for the long haul by paying attention to your diet, exercise and social and cognitive needs. By doing so, you may be able to prolong your independence and enjoy your golden years with more vigor than you’ve ever had before.
  • Jennifer Lane

Chronic Ankle Instability: Why does my ankle constantly give out on me?
Chronic Ankle Instability: Why does my ankle constantly give out on me? 635 405 Jennifer Lane

Ankle sprains are the most common musculoskeletal injury in physically active people. Chronic ankle instability can arise from repeated acute lateral ankle sprains. Lateral ankle sprains are incurred when your ankle rolls outward. The ligaments are strained or torn causing pain and instability. Research shows that individuals who sustain an ankle injury are more susceptible to re-injury which can result in a string of long-term issues. Chronic Ankle Instability, or CAI, is a term used to describe patients who have experienced prolonged functional deficits and report subjectively that their ankle is unstable. Over time, these people are less physically active, which can lead to decreased health-related quality of life and increased risk of developing ankle osteoarthritis as compared to healthy individuals.

What is the cause of this long-term ankle instability? Studies have shown that when given functional performance tests, individuals with a history of CAI tested as well as people without ankle pathology. But when asked how their ankle felt, the subjects who had CAI reported feelings of instability while performing the tests. So, what is the root of the issue? I would suggest that after suffering an ankle injury, proprioception is affected. Proprioception is the ability to know where your body or limbs are in space without consciously controlling it or looking at it. Proprioception helps you make minor adjustments in joints to stay balanced (piicture, standing on a moving train without falling). If you can’t sense properly where your ankle is, it is more likely that you will roll it again. For more info, read “Assessing Outcomes in People with Chronic Ankle Instability” in Journal of Orthopaedic & Sports Physical Therapy.

What should you do if you have rolled your ankle once or multiple times? See a PT who can prescribe appropriate balance and stability exercise, use Kinesiotape and who can check for proper ankle mobility, strength and flexibility.

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