Brrrrrrrrrrrr!

Winter is fast approaching and this week I wanted to share a home remedy to keep you and your family healthy.

If you frequent the internets and don't live under a rock, chances are you've heard of fire cider. It is a homemade herbal tonic for immune support. The "fire" comes from the hot peppers that are infused in the tonic. They have been shown to increase circulation, boost metabolism and support the immune system. Obviously, you can add a little or as much spice as you would like to you recipe. Raw (unpasteurized) apple cider will be the base of the tonic. It aids in digestion, fights infection and clears sinuses, among other things. The other ingredients in the tonic are up to you! Whatever medicinal plants that you enjoy can be added for flavor and provide health benefits such as anti-inflammatory affects, antioxidants, antibacterial and healing properties. 

Not only is fire cider a natural remedy that can be made in minutes, you can use it to keep your immune system strong and also use it to rebuild it should you come down with something instead of your typical over-the-counter drugs. Bonus: it's not just limited to cold and flu season-it's beneficial all year round! This is just one way I stay healthy, especially when I am on call for a birth.


Basic Fire Cider Tonic Recipe:
Prep Time: 20 minutes
"Cook" Time: 4-6 weeks

Ingredients:

• ​Onion & Garlic
• Hot Peppers
• Ginger Root
• Horseradish
• Turmeric 
• Thyme or Rosemary
• Citrus (Oranges, Lemons & Grapefruit)
• Apple Cider Vinegar (The Mother)
• Honey

Instructions:
Clean and chop veggies as needed. Fill a clean jar with the prepared ingredients, aside from your sweetener and pour apple cider vinegar into the jar to fully submerge the ingredients. Seal the jar with plastic lid (metal will corrode) and let it sit at room temperature but away from the sun for anywhere from 4-6 weeks. During this time all of the ingredients will infuse into the apple cider vinegar along with all of their health benefits. After this time strain the vinegar through a fine mesh strainer into a large bowl. At this point, you can sweeten the fire cider to taste or leave it unsweetened. Transfer the final product to a glass bottle or jar for storage. Store fire cider in a cool dark place away from sunlight. Herbal vinegars like this should last for up to 1 year stored at room temperature.

​Notes:
Dosage: Take a shot of fire cider or 1-2 tablespoons daily for a potent punch of immune system support and increase that dosage to 3 times a day to use it as a natural remedy to help fight off common cold symptoms. As always remember to please use caution, do your own research, and consult your medical professional before treating yourself or others.
Alternative Ingredients: you may prefer maple syrup instead of honey; you can also add a variety of herbs such as sage, oregano lemon balm and lemon verbena. My next recipe will likely include cranberries, elderberries, pineapples and rosehips.

I highly recommend making your tonic at the end of the summer so you can have it on hand when the weather starts getting cooler. If you intend on drinking a little each day, have a big family or plan to cook with it, be sure to make your tonic periodically so you don't run out.

For Your Information
This recipe is:

• Family-friendly (1 year and older if using honey)
• Safe during pregnancy and postpartum
• If nursing, be cautious of the certain herbs and raw honey​. Consult your doctor.

1. Tell me about yourself.

My name is Alex Ruth and I live and practice in downtown Raleigh. Before moving to Raleigh in November 2020, I was practicing in Washington, DC. I love the Triangle region and spend my weekends riding my bike on Raleigh's beautiful greenways. 

2. How/why did you become a chiropractor?

I used to compete internationally in acrobatics gymnastics, the one discipline of gymnastics that is not featured in the Olympics. During my time as an acrobat, I became fascinated with biomechanics and saw it as the magic behind how acrobats are able to achieve seemingly impossible feats. I knew I wanted to go into a biomechanics related profession and originally planned to become a Physical Therapist when I chose to major in Kinesiology at the University of Maryland's School of Public Health in College Park, MD. It was not until I got an internship with a chiropractor during my junior year of college that I realized chiropractic was my true calling. During my internship with a chiropractor, I frequently saw drastic and immediate differences in patients' mobility, function, and wellbeing from the time they entered the office to the time they left. I had never seen any other health care profession yield such significant results during an appointment. I enrolled in the Doctorate of Chiropractic program at Life University in Marietta, GA and graduated Cum Laude while also attending as many elective technique seminars as possible and organizing student led technique training workshops several times per week. 

3. Do you have any specialties or any area of expertise?

Other chiropractors would likely say that my most obvious specialty is extremity adjusting. When another chiropractor refers one of their patients to me, it is generally because they need help with an issue in an extremity. I have extensive training in extremity adjusting which is an often overlooked aspect of chiropractic care. From the feet, ankles, knees and hips to the shoulders, elbows, hands, wrists and even the sutures of the cranium, there is incredible potential to improve patients' relationship with gravity and biomechanical ease with extremity adjusting. I teach extremity adjusting technique seminars several times per year with a group called Extremity Evolution. Within Oak City Chiropractic, I provide care for a significant number of pregnant women and children. While I was in the student and outpatient clinic at Life University, I specialized in the upper cervical region (where the head and neck meet) and had a reputation as the intern who excelled at upper cervical adjusting technique. While I currently do full spine adjusting, I draw heavily on my experience from practicing upper cervical techniques when analyzing and adjusting the neuro-spinal system. 

4. Why did you join Oak City Chiropractic?

I joined Oak City Chiropractic in 2021 after working in a high volume office in Cary that allowed for roughly 5 minutes per patient visit. While I appreciated the experience practicing at a high volume office where I got to adjust 50-60 people each day, I wanted to get back to a practice style that allowed for more personal connection and more time to give a more complete and thorough service. The length of an appointment for new patients at Oak City Chiropractic is between 30 and 45 minutes. Subsequent visits are 15 minutes. Patients are able to get the attention and care they deserve here and I get to better know them and their families while cultivating a deeper understanding of their lives and the bigger picture behind their journey to wellness. 

5. What are the best & most challenging parts of being a holistic practitioner?

The best part of being a holistic practitioner is helping people see improvements in their wellbeing that they did not even think were possible for themselves. Every day I get to see people achieve relief from acute and chronic debilitating pain, improved athletic performance, a greater sense of ease within their bodies and more optimal adaptation to the physical and emotional stresses of life. I frequently tell people that although I am their health professional, they are the ones doing the healing. The body is always striving towards organizing and healing itself. As a chiropractor, my analysis is grounded in listening to what the body is trying to do for itself and then providing a gentle assist so that the body can go through these processes with as little interference as possible. The chiropractic profession builds its success on giving people the support they need to most effectively and optimally heal themselves from the inside out. 

6. Where do you see your business in 5 ­years?

In 5 years, I hope to be the Raleigh area's number one resource for improved health, healing, wellness and wellbeing. While allopathic medicine is crucial for emergency situations, I feel that too many people rely on drugs and surgeries too often without realizing that other more empowering options exist for them. My model for practice is built on getting people the results they want to see as quickly as possible and then doing infrequent wellness visits anywhere between every other week to every quarter to ensure continued optimal functioning. When people are leading a healthy lifestyle focused on being proactive rather than reactive to their health, wellness and wellbeing come much more easily and the community as a whole is healthier. 

7. Who do you look up to or admire in the holistic health community?

In the holistic health community, I have the utmost admiration and respect for Jim Deegan, DC. When I was in my final semester of chiropractic school, I came down with a bad case of Hand Foot Mouth disease. I had sores all over both hands and feet and felt constant burning pain as a result. The first night after the skin lesions developed, I was unable to sleep at all due to the feeling of my hands and feet being on fire. I told my chiropractic mentor Dr. Deegan about what I was experiencing and he volunteered to make a house call to come and help me out. After he finished an evening of practicing in his own office, he came and adjusted me on my own table in the living room of my apartment as I was unable to put enough weight through my feet to drive to his office. Shortly after he left, I slept for 10 full hours - a stark contrast to the sleepless night before. He did nothing to address skin lesions or viral infection. All he did was adjust my spine and my body was better able to respond to the virus that afflicted me. The next morning, the sores were visibly different and less painful than before. It was an important reminder that the nerve system is the master control system of the body and all other systems, including the immune system, depend on optimal functioning of the nerve system to work at full capacity. It also served to remind me that caring for people is at the heart of what we do. Dr. Deegan did not accept any payment for that house call and was solely motivated by an interest in my healing. 
​
8. Tell me about your most recent business wi­n.
​
My most recent business win has been helping an uninsured patient with a cervical disc herniation. Prior to his first visit, pain in his neck radiated into his shoulder and arm and the stabbing and burning sensations rendered him unable to lie down at all in any bed or position. He spent 2 weeks trying to sleep sitting up at night hoping to eventually get well enough on his own to start sleeping again, but his pain remained constant and unchanging. After being turned away by another chiropractor who was scared to touch him, he came to Oak City Chiropractic. Despite his lack of health insurance, we were able to find an affordable way to give him the care he needed without breaking his finances. He told me on his second visit that he was able to lie down and sleep for 6-7 hours the night after his first adjustment. By the end of that week, he told us that "the dark circles under my eyes are going away!" Members of his family told him that he would have to learn to live with the pain he was experiencing for a long time before it would improve, but after starting care 2 weeks ago he is now able to lift weights and run again. 

Oak City Chiropractic offers a variety of services, including massage therapy and functional nutrition. To learn more about Oak City Chiropractic or to book an appointment, you can find them on Facebook and Instagram.

In my April blog post, I shared some tips and suggestions to help mothers thrive during pregnancy, birth and postpartum, Today, I wanted to share some postpartum wisdom to help you and your family adjust after baby arrives.

​Just like your birth plan, a postpartum plan is essential to ensure you are prepared as much as possible for the postpartum period. Depending on your birth experience, you may need more support than you initially planned (i.e. premature birth, preeclampsia, c-section) and it's a good idea to have some things in place just in case.

1. Your Postpartum Plan: having a postpartum plan ensures that you have the necessary time to adjust to life with a newborn and also recover from birth. Putting boundaries in place for family and friends is a good idea when thinking about visitors and your overall state postpartum. As time passes, your plan may adjust and that is perfectly fine. Things to think about and include in your postpartum plan: physical recovery, bonding with your newborn, your relationship with you partner, co-sleeping, breastfeeding/pumping, introducing a bottle, appointments, finances, returning to work after leave, childcare, etc.
2. Postpartum Care & Recovery: did you have a cesarean birth? Was your baby born early? Did you have a long, difficult birth that did not go according to your plan? In order to thrive during the fourth trimester, it is essential to have help and support so that you can heal, breastfeed and bond with baby. During this time, your body will be changing yet again and you will need to mental and emotional adjust to your new life. Give yourself grace and ask for help when you need it. Hiring a postpartum doula can be very beneficial especially as a first time parent. Just like birth, they can help you navigate the ins and outs as well as prepare you for your parenting journey ahead.
3. Postpartum Support: While planning for the fourth trimester, I highly recommend hiring a doula because... of course! I pride myself on giving my clients continuity of care because I know I will be one of the most consistent presences and support they will have through pregnancy, birth and parenthood. And just like your birth team, you may want to have a postpartum team in place as well. Seeing a chiropractor, lactation consultant and pelvic floor therapist in the fourth trimester have proven benefits for mom and baby during postpartum recovery. Friends and family may or may not be as helpful as you thought and that's okay. I always say, you will learn who you can truly count on after you have a baby. Lean on these people.
4. Building Your Tribe & Setting Boundaries: As I mentioned above, your village/tribe will be formed after your little one arrives. Identify your helpers and don't take any relationship changes personal. Your people will show up for you-no one else matters. Having trusted friends and family to be a part of your village will allow you to get more comfortable during your adjustment. This may prove to be hard at first-again your relationships will undoubtably change. Parenting groups, both in person and online, can be a source of comfort, connection and knowledge to get you through some of the early (or even difficult) days. Please note: you should always consult a physician for serious issues. You will also need to set some boundaries so that the people in your life know what your priorities are and if they aren't going to help you during this vulnerable time in your life, then you may see them less. Again, that is okay.
5. Communication is Key: Constant communication with your partner and family will be another essential part of the postpartum period. Asking for help or sharing how you feel in detail may be hard to do at times. It is important to be open and honest so that your support team will know what to do and how to help you. At some point, you may need a nanny so you can ease back in to work or so you can have less on your plate. Being aware of your feelings, no matter how heavy or daunting, is one thing. To communicate those feelings and say, "let's put this in place" or " I think I need this" is brave and will ultimately give you piece of mind and make you a better parent. Checking in with your partner and having conversations that are NOT baby centered will help you two keep your relationship a priority. Continue to schedule date nights and make time for each other as individuals-remember, you were a couple before baby and you still are!
6. More to Monitor: Additionally, there are things that should be monitored during the postpartum period. Your blood pressure being one main thing. Elevated blood pressure can indicate a greater issue like preeclampsia. Postpartum preeclampsia is more likely to occur if you experienced preeclampsia so it is important to be aware of how you feel and tell your support team. Perinatal mood disorders are a leading cause of maternal death so it is important to monitor behavioral changes in BOTH parents even if there is no history of mental illness or previous PMD. Ask for help when you need it (the "strong black woman" complex is over and done). Whole self care (physical, mental, emotional and spiritual) is essential to being a good parent.​
7. Long-term postpartum planning: If you gave birth prematurely, have experienced any type of trauma, loss (pregnancy or otherwise) or mental challenges before or during pregnancy, it may be a good idea to do some extended postpartum planning. As your baby grows and develops, there may be certain things or triggers that come up and ultimate affect you and your relationships negatively. It could be beneficial to plan ahead so you can be prepared as much as possible if this happens. One of my favorite postpartum resources is Postpartum Support International.