Wellness

Stress Induced Changes in Cortisol Levels can Impact Pain Tolerance

Stress triggers the sympathetic nervous system, leading to heightened levels of adrenaline and cortisol, which can cause inflammation and increase the perception of pain. Prolonged stress can deplete cortisol levels, leading to adrenal fatigue, which makes it difficult to manage chronic pain. Additionally, stress can lower testosterone levels, further exacerbating the experience of pain. Testing cortisol levels through saliva or serum can provide insights into how stress is impacting the body.

Lack of sleep can also increase cortisol levels, contributing to heightened pain sensations. Establish a consistent and relaxing routine. Consider activities like spending time in nature, exercising, taking a warm bath🛁, reading a book📖, journaling, or meditating🧘‍♀. @insighttimer is a great relaxation app!

Strive to get 7-9 hours of sleep😴 per night. This helps down-regulate the sympathetic nervous system, leading to improved pain sensitivity, energy levels, and tissue healing. Aim to wake up at the same time every day (including weekends) and expose yourself to bright natural light☀️ in the morning. Falling asleep between 9 and 11 PM is a helpful guideline as it often aligns with natural circadian rhythms.

Menstrual Disc & Cup

If you have pain with insertion of tampons or other menstrual products pelvic floor PT can help!

Menstrual discs sit under the cervix with the rim tucked behind pubic bone. They don’t rely on suction for a seal. Menstrual cups sit in the vaginal canal and a seal keeps the cup in place.

Benefits include:

▪️4-6 tampon capacity

▪️Can be worn up to 12 hrs (day or night and even during intimacy)

▪️Last up to 10 yrs

▪️Finger notch for easy removal

▪️No toxic chemicals (like some tampons and pads)

▪️Doesn’t cause dryness like a tampon 

✨For 15% off Saalt products here when you use code DOC15✨

If you have an IUD or contraceptive ring check with your doctor 1st!

Aim to Wake Up at the Same Time Everyday

Strive to get 7-9 hours of sleep😴 per night. This helps down-regulate the sympathetic nervous system, leading to improved pain sensitivity, energy levels, and tissue healing.

Aim to wake up at the same time every day (including weekends) and expose yourself to bright natural light☀️ in the morning.

Falling asleep between 9 and 11 PM is a helpful guideline as it often aligns with natural circadian rhythms.

Establish a consistent and relaxing bedtime routine. Consider activities like taking a warm bath🛁 , reading a book📖, journaling, meditating🧘‍♀️, or stretching. @insighttimer is a great relaxation app!

Avoid:

▪️Eating, working, and watching TV📺 in bed

▪️Vigorous exercise🏋️‍♀️ within 1 hr of bedtime

▪️Caffeine☕️ intake at least 4 hrs before bedtime

▪️Alcohol🍷 (can disrupt sleep pattern and increase the # of times you wake up during the night)

▪️Eating a large meal🍽️ or spicy food 2-3 hrs before bed

▪️Excessive fluid intake 2-3 hrs before bed

▪️Screen time📱within 30 min of bedtime (the content can be stimulating and the blue light emitted disrupts melatonin production)

If you feel the need to nap, limit it to less than 30 minutes and avoid napping in the evening.

Sleep plays a vital role in immune function, tissue healing, pain modulation, cardiovascular health🫀, cognitive function🧠, neuroplasticity, learning and memory📚, neuroprotection, elimination of neurotoxic waste, and metabolic and endocrine functions.

Chronic sleep deprivation is associated with the development of conditions such as depression, anxiety, diabetes, obesity, cardiovascular disease, Alzheimer's disease, and cancer. 

Low Level Laser Therapy (LLLT)

In low level laser therapy (LLLT) light💡 absorbed through the skin stimulates mitochondrial functions which increases cellular metabolism and decreases inflammation.

LLLT Promotes:

- Collagen production

- Blood flow 🩸

- Nerve regeneration ⚡️

- RNA/DNA synthesis

- ATP production

LLLT Uses:

- Tissue healing (ex: tendon & ligament injuries, scar tissue)

- Pain management (ex: low back & neck pain)

- Post Mastectomy Lymphedema

- Neurological conditions (ex: carpal tunnel syndrome)

- Arthritis

I use LLLT on clients with scar tissue, clogged milk ducts, lymphatic insufficiency, and tendon & ligament injuries.

Unlock Radiant Skin - DIY 10% Vitamin C Solution

Create your topical 10% ascorbic acid (vitamin C) solution easily with ascorbic acid powder! This DIY concoction not only saves you money but also packs more punch than store-bought vitamin C serums.

Ascorbic acid, susceptible to oxidation—especially when exposed to air and light—loses potency over time. It’s wise to whip up smaller batches for optimal efficacy. Just mix 1/8 teaspoon of ascorbic acid powder with 1 1/8 teaspoons of water to craft your 10% solution.

Benefits when applied to your skin include:

✔️Antioxidant Protection: Shields your skin from oxidative stress caused by environmental foes like UV radiation and pollution.

✔️Brightening and Even Skin Tone: Diminishes melanin production, leading to a reduction in hyperpigmentation, dark spots, and uneven skin tone.

✔️Collagen Synthesis: Boosts collagen production, enhancing skin elasticity, firmness, and hydration. With consistent use, it reduces the appearance of fine lines and wrinkles.

✔️Sun Damage Repair: Assists in repairing sun-induced damage by reducing inflammation and improving the skin’s natural defense mechanisms against UV-related harm. Remember, this doesn’t replace sunscreen usage.

✔️Hydration and Barrier Function: Infused with moisturizing properties, it deeply hydrates the skin while fortifying its natural barrier function.

✔️Anti-inflammatory Effects: Soothes irritation, diminishes redness, and improves symptoms linked to inflammatory skin conditions like acne and rosacea.

This solution has a water-like consistency, making application a breeze. Simply pour it into a spray bottle for effortless spritzing or mix it thoroughly and gently pat it onto your skin. Leave it on without rinsing, then follow up with your regular face lotion as part of your skincare routine.

It’s also wise to get your vitamin C intake from dietary sources rather than supplements. Fruits and vegetables like oranges🍊, kiwis🥝, beets, bell peppers🫑, broccoli🥦, and leafy greens are good sources. Incorporating them into your diet not only benefits overall health but also promotes radiant skin🌟

Remember to approach homemade skincare remedies with caution. Variations in individual skin sensitivity may lead to skin irritation, sensitization, or allergic reactions.

Inheritance of the Microbiome 

There’s compelling evidence supporting the inheritance of the microbiome!🤰Right after v@ginal delivery, babies’ microbial populations closely resemble their mother’s v@ginal microbiota.👶 Both the mother’s v@gina and breast milk contain lactic acid-producing bacteria, which play a crucial role in initiating the bloom of lactobacilli in the baby’s GI tract. 🍼 These lactobacilli then prepare the baby’s gut, protecting it through successive microbial transitions until maturity is achieved. 🦠✨

Understanding this process sheds light on the intricate ways our bodies pass down essential microbial support from mother to child.💫 For those who experience C-sections, there are other methods to help support a healthy microbiome. DM me for more info or if you have questions.

Benefits of Swimming for Pelvic Health

💦Enhance your proprioception and body awareness! When you’re in the water, your body moves in a unique way, improving your sense of spatial orientation and movement.

💦Improve your deep core strength!

💦Improve your breathing! This helps promote relaxation and optimal function of the pelvic floor muscles. Deep, rhythmic breathing activates the parasympathetic nervous system, reducing stress levels and nurturing pelvic health.