We all eat. Some don't eat enough. Many wonder what to eat. Nearly all of my clients request support at some point about food. This is beyond my scope of practice, which is the number one reason I refer to other professionals very often.
Since I am human, I have experienced challenges that eventually transformed my view of food as fuel. I allow myself to enjoy food for pleasure as well; something I was not always able to do. I don’t restrict foods, I don’t count calories and I don’t follow or support dieting, fads or detoxes.
Below are professionals who offer services and some tools I've found useful throughout my journey:
The Menopause Society (formerly NAMS) To find providers and additional resources
Dr. Stacy Sims For books, interviews and newsletter with current research
Feisty Menopause For free newsletter, community and resources
Hormone Intelligence by Dr Aviva Romm
Menopause Manifesto by Dr. Jen Gunter
The New Menopause by Dr. Mary Claire Haver
Next Level by Dr. Stacy Sims
Up to Speed by Christine Yu
Hit Play Not Pause Podcast
On Health with Dr. Aviva Romm On Health on Apple Podcasts
Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
Dr. Mary Claire Haver on Navigating Menopause with Andrew Huberman
Brené Brown with Dr. Mary Claire Haver on the New Menopause
Save your Menopausal Skeleton with Kristi DeSapri, MD
Ditching Destructive Menopause Diet & Fitness Narratives with Meredith Root
While pelvic floor physical therapy is the gold standard of care for postpartum women, this specialized physical therapy can benefit many people. Athletes can seek pelvic PT for leaking during running, jumping or other impact sports. Men may also benefit from pelvic PT after prostate cancer.
When it comes to your postpartum care, a pelvic health assessment can provide helpful information for recovery. Ideal timing for this is after your 6-week appointment with your Midwife or OB During PT, you will have the chance to rehabilitate and strengthen muscles that were weakened during pregnancy and delivery. This can help reduce occurrences of pelvic floor dysfunction (see my blog for more) and increase overall health.
Use this link to find a provider near you: Visit the PT Finder here
A great article on Pelvic Floor Health! It helps explain why more providers are not aware that it can help: What Doctors learn about the pelvic health in med school
Excellent Active Mom Podcast about pelvic health and training with Dr. Carrie Pagliano, including many great interviews.
Another fantastic podcast, At Your Cervix with Pelvic PTs Emma Brockwell & Grainne Donnelly on myriad of topics affecting pregnant and postpartum women.
Dr. Heather Tremblay-Croteau, Fern PT (Delmar)
Dr. Katy Scullin, Fern PT (Delmar)
Laura Purificato, Therapeutic Evolution PT (Albany)
Dr. Carin Cappadocia, Keystone Physical Therapy (Albany)
Dr. Courtney McGeary, Keystone Physical Therapy (Albany)
Albany Medical Center Outpatient Physical Therapy (Delmar)
St. Peter’s Health Partners Pelvic Health Center at Albany Memorial Hospital
Regina Hagstrand, 518-371-9572 (Clifton Park)
Molly Conway, The Body Workshop PT (Clifton Park)
Kate Robertson 518-286-4990 (East Greenbush Physical Rehab (St. Peter’s affiliate)
Shannon Regner, Innova PT (Queensbury)
Regional Therapy Center of Saratoga Hospital 518-583-8383
Silvermaple Physical Therapy, 518-713-4106 (Latham)
Seton Health Incontinence Treatment Center 518-268-5380 (Troy)
A few great sources here:
1. I love this article on Oiselle's Blog about returning to run postpartum. It touches on many factors and addresses the truth that each of us could leak for a different reason. It also highlights the importance of strength training. Oiselle Blog: Pelvic Health for Runners
2. In 2019, these Return to Run Guidelines were published. There are excellent strength and loading self-tests to guide you on the path to running without symptoms. You can find them here: 2019 Return to Run Guide
Diastasis recti means that the left and right side of your rectus abdominals (often nicknamed six pack) have separated, which is entirely common for women who reach 37 weeks in pregnancy. It's part of a normal process the body goes through; which allows the uterus to expand as the baby grows. Rest, posture, movement strategies, breathwork and physical therapy are important elements of helping the body recover. Here are a few resources to dive further into this topic:
1. Myths on Diastasis Recti By Pelvic Floor Physical Therapy expert, Julie Wiebe
2. Learn more and access an E-book from Physical Therapist and expert, Dr. Munira Hudani
3. 3 Things You MUST Know For Better Core + Pelvic Floor Function Now By Jessie Mundell, Founder of the PostNatal Fitness Academy
4. Brianna Battles' E-book on DR E-book on diastasis recti
In February of 2009, I delivered my first baby via c-section. There are many things I wish I knew then, including the importance of visiting a Pelvic Floor Physical Therapist.
One thing I wish I knew was that numbness around my scar one year after surgery was not ideal. Your provider may or may not have mentioned it, but gently touching your scar can help it heal by increasing blood flow to the tissue. Scar mobilization can make a difference years after your c-section. Here is an article that explains why: How to scar massage
This is most commonly diagnosed by a Pelvic Floor Physical Therapist.
A few sources worth looking at:
1. Article from Girls Gone Strong about prolapse: Can I Exercise With Pelvic Organ Prolapse?
2. Also visit my blog and the post titled, "Leaking is common but it's not normal" for more on prolapse.
I am a graduate and strong supporter of the Pregnancy & Postpartum Athleticism coaching programs. For coaches who train women, you will learn evidence-based strategies for training clients during pregnancy and beyond. Through the course, you join the ranks of an impressive group of coaches, pelvic floor therapists and birth professionals from around the globe.
For athletes returning to their favorite activities after having a baby, there are great courses you can take right in the comfort of your home - a no brainer! All programs here
Check out the excellent free resources from Brianna Battles' website: Exercise during Pregnancy, the No Pee cheatsheet, Common Mistakes for Athletes & Their Coaches and more about Diastasis Recti. Athlete Guides
To find a Pregnant & Postpartum Athleticism Coach near you, use this map.
A lot of great products from a reputable company in the northeast I've been buying from for years.
I use the mini bands every day - they're awesome especially since my kids no longer steal them and wear as headbands. Great set of mini bands - 4 pack
I have weights (dumbbells & kettlebells) that I use three times per week.
I like the resistance bands with handles (search First Place Exercise Tubing with Foam Handles), which pair well with the Thera-band Door Anchor. The closed loop bands are useful too.
*Some of the links on this page may be affiliate links, meaning that I make a small commission if you decide to purchase something from my link. This does not affect the price you pay and occasionally you may get access to a better deal through my link. I would never recommend a product or a professional that I did not stand behind 100%.
Copyright © 2024 Erin Svare Wellness, LLC - All Rights Reserved.
Powered by GoDaddy