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health and wellness

March to the Beat of a Healthy Drum

By Riva Preil

Celebrate March, the National Nutrition Month, together with us at Beyond Basics Physical Therapy! In this day and age of Super Size Me and fast food, it’s more challenging than ever to maintain a healthy diet. In fact, bagel diameter sizes are approximately double what they were twenty years ago (six inches vs. three inches), and a medium sized bag of popcorn contains 11 cups of popcorn vs. a former 5 cups. Therefore, it is extremely important to be mindful of portion sizes. The National Institute of Health recommends cutting high calorie foods (such as chocolate and cheese) into smaller pieces, serving fruits and vegetables as snacks instead of junk food, and packing a healthy homemade lunch for you and your family instead of opting for convenient yet unhealthy fast food alternatives.

Hard pressed for healthy snack ideas? Allow me to enlighten you and share some of my favorites…from the dairy department, you can enjoy half a cup of fat free pudding, 6 oz. of fat free plain yogurt (ex. Chobani is an amazing option chock full of protein!), half a cup of low fat cottage cheese, or 1 oz. of low fat cheddar cheese. From the fruit and vegetable department, help yourself to 1 medium sized apple, 1 small banana, 1 cup of whole strawberries, half a cup of canned fruit cocktail (sorry, hold the syrup), 1 cup of cherry or grape tomatoes, 18 small celery sticks, 12 baby carrots, 1 cup of raw cauliflower, or 2 cups of raw mixed veggies with 2 tablespoons of fat free dressing. Hungry for a carb snack? 2 multigrain rice cakes, 4 while wheat crackers, half a whole wheat English muffin with sugar free jelly, 3 cups of air-popped popcorn (no butter), 2 graham crackers, or 8 baked tortilla chips with salsa are your best bet. If you need a quick protein fix, go for 10 almonds or 1 large hardboiled egg. Believe it or not, but these snacks or all 100 calories or less!

Finally, make wise decisions when cooking and shopping. Choose oils that are low in saturated fat, trans fat, and cholesterol, such as canola oil, safflower oil, or sesame oil. Steer clear from palm oil, butter, and coconut oil! While creating your shopping list, plan ahead for healthy meals and select products accordingly. Try to refrain from shopping on an empty stomach- it’s much easier to grab that carton of ice cream or snatch those appetizing chips off the shelf when your hungry eyes (and stomach) are trying to derail you from your health mission. Good to luck to you on your road to healthy nutrition!

—FAQ

Frequently Asked Questions

Pelvic Floor Disorders and Treatment

What is pelvic floor dysfunction and why does it happen?

Pelvic floor dysfunction is extremely common and occurs when the muscles, tissues, or nerves of the pelvic floor are weakened, tightened, or injured by trauma, chronic strain, or overuse. Pelvic floor disorders can result from traumatic injury such as a fall, from sporting activity, surgery, or childbirth. They can also happen from more chronic issues, such as infection or chronic inflammation such as endometriosis. Pelvic floor disorders can be a consequence of poor alignment or posture, overuse, or improper movement. The pelvic floor muscles surround the urethra, rectum, vagina and prostate; therefore, if there is a dysfunction in these muscles it can result in urinary, bowel, or sexual dysfunction in people of all ages.

Who should I see to get a proper diagnosis?

Many healthcare providers don’t assess – or don’t know how to assess – the pelvic floor muscles and nerves, so it’s important to get a proper diagnosis from a practitioner who specializes in pelvic floor dysfunction and pelvic pain. Too often patients tell us that they’ve been to 10 different doctors and healthcare providers and their symptoms have not improved, or have worsened. Find a specialist right away and get on the path to healing as quickly as possible.

Why do healthcare providers miss (or misdiagnose) pelvic floor dysfunction?

Long story short, the medical practice is divided into areas of the body: Urology. Orthopedics. Gynecology. But the body itself doesn’t have walls; every system interacts with everything else. Sometimes providers are so laser-focused on what they treat that they miss the whole picture. 

As more and more research emphasizes the importance of physical therapy as part of a complete treatment regimen, more and more physicians are learning how to recognize and treat pelvic floor disorder. In the meantime, if you’re not getting relief from your current treatment, make an appointment with a pelvic floor specialist to learn more.

How does pelvic floor dysfunction affect sex?

Pelvic floor muscles have a huge impact on sex. Muscles that are shortened or tight and are unable to elongate will not allow for good blood flow into the genitals. This can result in pain, weaker erections, diminished sensation, inability to orgasm, and even decreased lubrication. Pelvic floor PT can help with these issues by enhancing blood flow and improving muscle function. 

How can pelvic floor dysfunction cause bloating?

Pelvic floor dysfunction, a condition characterized by the inability to correctly relax and coordinate pelvic floor muscles, can significantly contribute to bloating due to its impact on gastrointestinal functions. When these muscles are not functioning properly, it can impact the ease of emptying and make it difficult for your body to pass stool and gas through the intestines. This obstruction leads to an accumulation of waste and gas in the gastrointestinal tract, causing bloating and abdominal discomfort.

Is it true there’s internal massage?

There can be. We do perform internal soft tissue mobilization of the pelvic muscles that are inside your pelvis and are accessible only through the vagina or rectum. We never do internal treatment without your consent and understanding.

What makes someone a pelvic floor PT vs a regular PT?

All pelvic PTs get additional training in pelvic floor internal treatment through continuing education and at our clinic. 

We pride ourselves on the level of training we provide, not just at the beginning but throughout the time our therapists spend at Beyond Basics. We know that learning is a life-long process.  We also provide additional training in physiology of the GI system and urinary system as well as sexual health and function and nutritional training. Most PT programs and schools do not provide the depth and breadth of knowledge that we provide all our PTs at Beyond Basics.

Get help now from a pelvic floor therapist.

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