Make + Manifest

6 Reasons I’m Thankful for My Endometriosis Diagnosis

amanda.m.hurlburt — Thu, 28 Nov 2024 13:55:07 +0000

If you would’ve told me ten years ago that someday I’d be writing a blog post about why I’m thankful for my endometriosis diagnosis, I probably would’ve given you the middle finger. Constant pain that keeps you curled up on the bathroom floor, paying to be gaslit by expensive specialists, and going into a surgery knowing it might be unsuccessful and you’ll wake up sterile aren’t on your average woman’s bingo card of #blessings.

Yet here I am, a few days before we celebrate Thanksgiving, realizing that my endometriosis diagnosis is what got me [here] – from blindly trusting doctors to boldly advocating for my health, from popping pills to get through my period to barely noticing it’s that time of the month, and from the prognosis of infertility to having a perfect almost-four-year-old playing at my feet.

Everyone has a handful of turning points in their life…leaving my shopping cart in the middle of Target and rushing to the ER with labor-level abdominal pain is one of mine. The scans & surgery & scars & studying & lifestyle shifts that followed have made me the woman, wife, mother, friend, and pelvic rehab provider I am today, and I guess you could say I’m pretty dang proud of her.

If you’re in the messy middle of managing endo, I want you to hear that there’s hope. I will never, ever say that getting to the other side is simple, straightforward, or speedy, but it’s possible and soooooo worth the process.

So here they are…the (bigger) results of being diagnosed with endometriosis and the reasons I’m thankful for this currently incurable condition. I used to consider endometriosis my fatal flaw – the brokenness I blamed, was bitter towards, and warned boyfriends about. Now I realize this shortcoming has been my superpower all along and wow is it healing & humbling to see things from the other side.

Adios, blind trust!

Before my endometriosis diagnosis, I believed “doctors know best”. Birth control is safe? I’ll take a year’s supply. Red meat is bad? Copy that. Painful periods are normal? Yep…totally makes sense. I can’t help but look back and laugh (half nervously, half embarrassed) at how little both I and my doctors knew and the amount of trust I put in these people just because of their degree.

Now anytime I’m making a medical decision or pursuing help with my health, I still get the advice of a medial provider, but I ask “why” and “how” 392 times during the appointment, thennnnnnn ultimately check that information against a lengthy internet search and, most importantly, my intuition.

I…you…we all know our bodies better than anyone else ever will and I’ll even go so far as to say we deep down know what our bodies need. Those inklings and instincts are why I stopped blindly confiding in doctors and started questioning everything. The latter takes far more effort and energy, but I’m more confident, clear, and in control of my wellness and wellbeing than ever before.

A low-chemical lifestyle

Honesty hour – ya girl was not always *this* crunchy. I used to choose my skincare and makeup based off Sixteen Magazine recommendations, “healthy” eating merely meant counting calories, and I could have opened my own store with the number of Bath & Body Works candles in my home. If you would’ve tried to talk to me about phthalates and carcinogens, I probably would have thought you were speaking a different language.

When we decided to try and start a family, the birth control I was prescribed to “manage endometriosis” after my laparoscopic excision was no longer an option. I began researching other methods to control the symptoms and ~~jumped~~ ~~leaped~~ dove head first into toxin-free living. It started with skincare (shout out to Primally Pure who has been my go-to since day one), then laundry & cleaning products, and I’ve slowly swapped my makeup & dental hygiene & period management & clothing & cooking appliances over time.

I’m not perfect – there are plastic Ziploc bags in my kitchen drawer, seed oils still occasionally sneak their way in, and I haven’t completely converted my closet to natural & organic materials. But everyday I make mindful decisions of what I’m putting in, on, and around my body, and I ~know~ I wouldn’t have this same level of information, awareness, passion, and conviction if it wasn’t for my endometriosis diagnosis.

Motherhood is so much sweeter

While it only took us three months to get pregnant with our Lolo girl, I spent years believing I would never have a baby of my own. Since having Sloan, I’ve suffered two losses, both of which, I believe, were due to my endometriosis and underlying hormone imbalance. Motherhood was and never will be a given for me. And while there are still trying and tiring times, I don’t take a single moment with my girl for granted.

Now let’s call out the obvious before the internet loses it – I’m not saying that moms who haven’t been through endometriosis, loss, or infertility love their babies any less. But I do believe there’s an extra level of appreciation for those little lives when something makes you question if it will ever actually happen.

Pink lines on a pregnancy test, little socks in the laundry, the sweet voice over the sound machine, the dinosaurs on the windowsills…I don’t know if they would demand the same degree of double-takes without the doubt my endometriosis diagnosis brought. The parts of motherhood that might seem mundane to some are, to me, the most magical and miraculous gifts, and for that I’ll be forever thankful.

A holistic approach to health

I’ve always been passionate about exercise. In college I was known as “sporty Amanda” because 1) half the female population was named Amanda and differentiators were needed, 2) I was getting a degree in exercise science, and 3) I was always at the gym, either working out or teaching group fitness classes. But that’s where my “wellness” knowledge and interest stopped.

Endometriosis encouraged to me take a holistic approach to health – to explore different methods and experiment with various strategies to decrease pain, regulate my menstrual cycle, clear my acne, improve mood and energy, and eventually get pregnant. Now everything from supplements to a daily sauna, staying sober, cycle synching my diet & daily movement, sleep, and stress management are all on my radar and a part of my holistic health routine.

When you have a diagnosis that’s incurable and the conventional way of managing it is sketchy at best, you have to change your questioning from “why me?” to “what now?” You must become someone who prioritizes their health, pushes boundaries when pursuing help, and stands up for herself. I’m passionate about holistic wellness because the ability to be my happiest & healthiest self depends on it, and I don’t think I’d be this enthusiastic without endometriosis encouraging me in the background.

A stronger faith

As a Christian, I believe God’s plan for my life is perfect, and I’ve been asking that “thy will be done on earth as it is in heaven” ever since I was a little girl. But when you have cramps so bad you can barely breath…or you’re childless in your 20’s and a doctor tells you he’ll likely need to remove both your ovaries…or you suffer two miscarriages in a year…it gets hard to trust that divine timing or see the bigger picture & purpose behind the pain.

Endometriosis has been one of the most predominant #firstworldproblems in my overall privileged life. It’s left me ugly crying on the shower floor, brought me to my knees begging for answers, and kept me depressed for days in bed. But with every hurdle it’s also given me a reason to turn to God, the one whose hands are holding me, in both the hurt and the healing.

I don’t think I’d be writing this post today without my faith. I don’t think my faith would be where it is today without my endometriosis diagnosis. I know God will work everything out for my good because he knows all, sees all, and is sovereign over all. Endometriosis and all its challenges have given me the opportunity to turn my worry into worship and my battles into blessings, and I’ve arrived at a relationship with God I never would have otherwise.

My passion for (& profession in) women’s health

In my last year of PT school I had the opportunity to take two electives. I chose sports rehab (along with every other person in my class) and women’s health as it was around that time my pelvic pain, pain with sex, and other endometriosis symptoms started escalating. What began as a desperate search for answers to my personal physical problems turned into real results and a fascination & appreciation for all things pelvic health…and the rest is history!

RELATD POST: The [Exact] Strategies I Used to Heal Pain With Intercourse (Straight From a Pelvic Rehab Therapist

I’m one of the lucky few whose career matches what they went to school for, who loves what they do, and who gets to help people in the process. My endometriosis diagnosis means I’ve also been on the other side – researching my options, doing the exercises, and riding the roller coaster of recovery – and can approach each patient from a place of empathy, experience, and expertise.

[This] is why I make my advice actionable, accessible, and achievable. [This] is why I swear by a “less is more” approach to (pelvic) health. [This] is why most of my spare time is dedicated to helping women achieve their wellness goals. Not only do I know what it’s like to feel hopeless and helpless, but I’m living proof there’s healing on the other side of clear, consistent, and confident action, and I want everyone to experience that beautiful transformation for themselves.

Dear endometriosis, thank you.

All I’ve thought about while writing this post is how much I wish I had read something like this in the early days of dealing with my endometriosis. I don’t know if I would’ve fully seized those silver linings, but it would’ve been nice to see I wasn’t alone and there were women successfully making it to the other side.

Endometriosis is a bitch and I wouldn’t wish it upon my worst enemy. And honestly, despite the hidden blessings, if someone gave me the option to change one thing about myself I would GLADLY give up this disaster of a diagnosis. But until my fairy godmother shows up waving her magic wand, I’ll be here squeezing every ounce of upsides out of the struggles and sharing it all so you can sidestep the mistakes, skip the setbacks, and know there’s someone going through it right alongside you.

My family doesn’t traditionally go around the dinner table and say what we’re grateful for on Thanksgiving, but maybe this will be the year we start. My top five would be my family, a part-time job that allows me to spend more time with my daughter and pursue other passions (like this blog ;)), our growing homestead, my creativity, and yes…even my endometriosis diagnosis.

– Amanda

Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.

The post 6 Reasons I’m Thankful for My Endometriosis Diagnosis appeared first on Make + Manifest.

10 Soup Recipes I’m Making on Repeat This Season

amanda.m.hurlburt — Fri, 15 Nov 2024 04:23:49 +0000

Someone recently asked me how I “do it all”…and after laughing out loud because I know what my to-do list looks like and can assure you it most definitely isn’t “all done”, I shared the one thing I could think of (besides good ol’ prayer and the fact that my daughter still naps for two hours most days *knocks on wood*) that helps me tackle busy weeks – meal prepping.

Because my days are filled with working as a pelvic rehab therapist, working out, all things motherhood & marriage, a growing homestead, and sharing women’s health information here on le’ blog, I simply don’t have the time (or energy) to cook meals regularly.

Buttttttttt nutrition and wellness are a top priority for myself and my family, so I had to find something to prevent us from ordering takeout regularly or air-frying hotdogs 24/7 (although I firmly believe there’s a time and place for both options ;)). I’ve resorted to a “one and done” style of cooking with go-to, easy, healthy, yummy, double batch-able, good-enough-to-repeat recipes at the ready.

And guess what? It’s finally soup season, baby! And honestly, friend??? Thank God!!! Because let’s be real – cozy, creamy soups don’t exactlyyyyyyy hit the spot in the summer heat & humidity, but man are they simple to make, use ingredients most people already have on hand, produce a lot of food in a short period of time, and even freeze well.

So when the soup & slow cooker (& side of sourdough) season rolls around, you better believe I take full advantage.

If you also like filling & nourishing meals that are full of protein and healthy fats and can be easily multiplied for your #mealprepgoals, then get ready to save and fall in love with the following soup recipes.

First, my favorite low to no-tox cooking gadgets

I was diagnosed with endometriosis over a decade ago, and the prognosis of infertility and chronic pain propelled me into the world of clean, chemical-free living. Once I learned that what I put in, on, and around my body (yes, this includes the tools you cook with) could contribute to inflammation and hormone imbalance, I made it my mission to slowly but consistently make the switch to low to no-toxin products.

Skincare products were my first purchase, then laundry & cleaning products, then makeup & dental hygiene & period management & clothing, thennnnnn finally cooking utensils and appliances. I don’t know what took me so long to overhaul my kitchen…maybe it’s the fact that consumables are easier (& cheaper) to replace than the gadgets that seem to last forever…but what we cook with can most certainly contaminate our food and is worth investing in when you have the ability to do so.

My kitchen still isn’t perfect (I see you, Teflon-covered air fryer and plastic storage bags), but I’m doing the best I can in the season I’m in to use cooking equipment that supports my health goals. Here are a few of the chemical-free favorites I grab out of the cupboard just about every time I make soup –

Stainless steel soup pot – Last year’s Christmas money was our family’s opportunity & excuse to invest in stainless steel pots, and this is the one I pull out for soup night. Stainless steel resists corrosion, is easy to clean, repels bacteria growth, and my favorite…doesn’t slough off harmful chemicals into our food.

Cast iron skillet – While one-pot soups are my favorite come dishwashing time, the ones that inevitably taste the best are always filled with seared meat or topped with crispy bacon, and for those additions I’ll always make an exception. Cast iron pans are my favorite way to cook on the stovetop for their non-toxic properties and the fact that they can increase iron content of the foods cooked in them by up to 16%.

Pressure cooker – I don’t tend to use a pressure cooker to make our actual soup, but I do use this one to make homemade bone broth in large batches (see the ingredient substitutes below for my go-to recipe) and to cook the shredded or cubed chicken that some recipes call for.

Slow cooker – A hot take that might cause a little controversy – I just don’t think slow cooker soups taste as good. I do, however, still use a slow cooker occasionally out of convenience, and this one is not only cute but has a chemical-free ceramic inner pot that you can be confident letting your food sit in all day.

Immersion blender – If you don’t have an immersion blender…you need this one. It makes creaming/blending those cooked veggies so much easier (& safer & cleaner) than transferring scalding hot soup to a blender or food processor.

Cutting board – Cutting boards are one of the biggest culprits for consuming microplastics, phthalates, formaldehyde, melamine, and other chemicals. We switched to these restaurant grade natural rubber cutting boards and have been so happy with this purchase.

Measuring cups & spoons – By now you’re likely pickin’ up what I’m puttin’ down…removing plastic from your kitchen wherever & whenever possible is a good idea. The alternatives might be a little more expensive up front, but they’ll last far longer and keep your family healthier – something you can’t put a price tag on. These glass cups for measuring wet ingredients, stainless steel cups for measuring dry ingredients, and stainless steel measuring spoons are simple staple investments that every kitchen needs.

More nutritious ingredient substitutes

I have never (and probably will never) claim to be a good cook. I am, however *really* good at finding amazing recipes on Pinterest and tweaking their ingredients to make them more nutritious. While I’m usually a rule-follower (#firstbornthings), recipes are the one place I rebelliously substitute & swap & experiment regularly. Every soup is different, but there are a few easy modifications I almost always make that I think you’ll enjoy:

Instead of wheat-based pastas – I’m not totallllllly against gluten, but if I can find a healthier substitute I’ll use it as often as possible. This brand makes multiple types of rice noodles that have the same (if not better) taste and texture as “regular” noodles and I always have a few bags stocked in our pantry.

Instead of seed oils – Canola oil and vegetable oil are common ingredients you’ll find in many soup recipes (including some of the ones I share here), yet more and more research shows that seed oils contain harmful additives that contribute to inflammation and chronic disease. My favorite, healthier alternatives include olive oil, avocado oil, tallow, and ghee.

Instead of stock – There’s nothing wrong with chicken, beef, and vegetable stock, but there’s a more nutritious option – bone broth! Compared to stock, bone broth contains more protein, collagen, electrolytes, vitamins, and minerals making it an easy way to level up nearly any soup recipe. 99% of the time I have homemade bone broth on hand, but when I don’t, this is the bone broth I buy.

Instead of table salt – I’ve been wanting to write a blog post all about the different types of salt (let me know in the comments if you’d like that information!), but this will be the Reader’s Digest version. Regular ol’ table salt is often highly processed and stripped of beneficial trace minerals. I use this salt for all our cooking instead because of its high quality and superior flavor.

Instead of canned produce – Will I dump a can of corn or tomatoes or beans into my soup in a pinch? Ummmmmm…yes. But whenever possible, I try to use fresh produce (bonus points if it’s from your garden or a local market) – not only because it tastes infinitely better but also because canned food is known to contain BPAs, endocrine disrupting chemicals, PVC plastic, nitrates & nitrites, and heavy metals. Prepping the fresh stuff takes a little more time and effort, but it’s worth the few extra minutes to me.

Instead of corn starch – Many recipes call for corn starch as a thickening agent, but I try to stay away form the stuff as it’s highly processed and has little to no nutritional value. My favorite substitutes that can be used interchangeably in soups are arrowroot powder and tapioca flour.

I think [this] is one of my favorite things about soups – the possibility, the flexibility, and the ability to make it your own. For me, “making it my own” means finding ways to increase the protein and micronutrients, and honestly…it’s kinda fun to find the *best* version of these already amazing recipes.

10 soup recipes I’m loving this season

Nearly every year starting on the first day of fall, I set a goal to make one new soup a week until spring – that’s about 26 soup recipes I’m trying every year, minus a few that I repeat regularly because they’re just that good. (I tolddddd you I love soup season!) And while I didn’t feel called to go all out like ^^that^ this year, I’m still simmering soup on the stove as a part of our weekly meal rotations.

Nothing says cozy and comforting, especially during the colder months, like a bubbly bowl of soup finished with crunchy & cheesy & creamy toppings and always a side of homemade sourdough bread. These ten soup recipes are flavorful, nourishing, and filling, and I hope you enjoy them just as much as we do.

CHICKEN ORZO TOMATO SOUP

Can I count on burning my tongue every time we make this one?? Yes, yes I can, because it’s just too good not to dig right in. If chicken noodle soup and tomato soup had a baby, this would be the result. Oh…and while the parmesan, pesto, and squeeze of fresh lemon on top are considered “optional”, do yourself a favor and add these boujie extras for what’s quite possibly the best soup you’ll ever have.

THREE MEAT PALEO CHILI

Funny story – when Bob and I were still dating I made this chili for him. I tried doubling it for the first time (I now double it every time and even triple it if I want to can some for long-term storage) but didn’t have the right sized pot and ended up with chiil all over his kitchen…oops!. It’s my go-to for potlucks and parties, makes *the best* chili dogs, and is amazing when topped with green onions and a dollop of sour cream. This one should be given a few hours to simmer, so I always make it on a slow Sunday. (PS – my sister swears this version with beans is just as good if not better!)

THAI COCONUT CURRY RAMEN

Ya girl L-O-V-E-S Thai food, and this soup is one of my favorite, no-fuss ways to recreate it at home. It takes just 30 minutes to make but tastes like it’s been simmering at that popular local Thai spot all day long. This recipe calls for instant top ramen noodles, but I’m not a fan of those ingredients, so I use this rice-based ramen instead and it turns out amazing every time.

ROASTED BUTTERNUT SQUASH BACON SOUP

Shout out to Damn Delicious because this is the second of her soups that have made my list…all of her recipes are s’good! Anyway, this soup is the soul reason I try my hand at growing butternut squash in our garden every year. Despite the simple ingredient list, this one has soooooo much flavor. I like using small sweet peppers instead of red bell pepper, top it with feta instead of goat cheese, and think it tastes the best also garnished with homemade croutons.

LASAGNA SOUP

If you like lasagna then you’ll go crazy for this soup. Because we’ve already established that I can’t make a soup recipe without 1) doubling it and 2) giving it my own personal spin, I tweak this one by using half sausage and half ground beef (a pound of each when doubling it) and substituting these brown rice lasagna noodles. Unlike lasagna that can take a few hours to make, this one comes together in the time it takes to brown the meat and cook the noodles…perfect for a mid-week dinner.

JALAPEÑO POPPER CHICKEN SOUP

I’ll never forget the first time I made this soup. Bob looked at me (mid-mouthful) and said “we shoulda made more!” Rich & creamy & smoky & spicy…if you’ve got a craving for deep fried, cheesy appetizers on a Friday night, this one hits the spot with all the same flavors but wayyyyyyy less guilt.

BAKED CHIPOTLE CHEDDAR SWEET POTATO CHOWDER

I ~literally~ just tried this soup earlier this week, then proceeded to text the recipe to everyone I know, so it HAD to be included on this list. For some reason I don’t cook with chipotle often, but every time I do I promise myself to incorporate it more. The smokiness of the chipotle combined with the sweetness of the potato gives this a complex but comforting flavor you’ll end up craving on the regular.

MUSHROOM SOUP

We’ve already established that it’s soup season, but here in the PNW it’s also mushroom season and those bad boys can be found EV-ERY-WHERE. This soup is beyond simple to make, but there’s something special about using so many beautiful mushrooms. I love making this soup as the vegetable side dish to steak or smoked chicken thighs.

TOMATO BASIL BISQUE WITH ITALIAN MEATBALLS

This recipe is amazing as is, but if you keep the tomato bisque and add my smoked Italian meatball recipe instead, it’s…well…over the top. While my garden is officially closed for business, this is the perfect soup to use the fresh tomatoes and basil you had growing all summer. Mmmmmmm, I can taste this one just typing about it and will without a doubt be adding it to next week’s menu with a side of garlic bread.

COCONUT CHICKEN SOUP

I found this recipe when I followed the AIP diet for a month when starting the journey to naturally manage my endometriosis. There are only a few meals I still make from that time, and this soup is one of them. Anytime I’m starting to feel under the weather, I make this not-super-hearty but oh-so-healthy-and-fresh soup and it almost always does the trick.

My take on meal prepping

To some people, meal prepping means pre-proportioning their food and even weighing it, but calorie counting and macro tracking are not what I’m talkin’ about here. My take on planning and prepping meals means making sure I have as much done ahead of time as possible so we can even enjoy soup mid-week.

I peel & chop the veggies in advance. I cook the meat on the weekends and keep it in the fridge. I pre-measure the seasoning and store the mixture in the pantry. Having everything ready to go on soup night means less work in the kitchen and more time enjoying the meal around the table.

Anytime soup requires hours of simmering (the only recipe I shared that does is the chili), I save it for a Sunday. Otherwise, all the soups above come together in about thirty minutes, and less when I utilize the crockpot, pressure cooker, and tactics above. Don’t let “lack of time” be your ~~reason~~ excuse for not enjoying soup this season, sweet friend!

Let’s talk leftovers

You’ve made your pot of soup, and if you’re smart you’ve doubled if not tripled the recipe because leftovers are #bless lifesavers. Reheating soup is not only ridiculously easy, but it makes healthy lunches and dinners for days on end, and…let’s be honest…always tastes better the second time around.

If there’s only enough soup for a few extra meals, we portion it out into these glass containers as soon as dinner is over. Plastic tupperware can leach phthalates and BPA into the food (especially if the soup is still hot or when reheating in the microwave) and will warp, melt, and crack over time. While a bit heavier and bulkier, glass is the safest way to store and reheat soup.

When saving larger batches of soup for weeks or even months down the road, I spoon it into these silicone loaf pans then place them in the freezer. Once frozen, the block of soup is easily removed and I use this vacuum sealer for long-term storage. The rectangular shape stacks perfectly in the freezer and each block contains 2-4 servings of soup (depending on what you consider a serving ;)) which future Amanda is always thankful for during those super busy weeks.

A final message for you, my fellow soup lover

Meal prepping and even eating “healthy” doesn’t have to be about counting calories, and it most certainly doesn’t need to be complicated, expensive, or time-consuming to be effective. A little intention when choosing ingredients and how to cook & store your food is all it takes to move the needle. Let’s start normalizing multi-passionate women doing all the things that bring them joy, making time for their health, and prioritizing good food in the process.

My (not so secret or special), stress-free, no-shame, love-me-a-shortcut superpower is meal prepping, and ^^these^^ soup recipes are the ones I think every fellow busy & ambitious gal should have saved. If you like these, make sure you’re following me on Pinterest as I’m always trying and adding more recipes to my “nourish” board every week.

Oh…and never, ever hesitate to send any of your favorite soup recipes my way!

– Amanda

Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.

The post 10 Soup Recipes I’m Making on Repeat This Season appeared first on Make + Manifest.

The Stocking Stuffer Gift Guide Every Woman Wants You to Read

amanda.m.hurlburt — Mon, 11 Nov 2024 14:32:57 +0000

It’s that time of year again, friend! ‘Tis the season of early nights & twinkling lights & a rotation of hot beverages in your mug & cheesy holiday movies by the fire &&& a color-coordinated google calendar jam packed with travel, to-do’s, events, errands, and reminder pings a plenty. (My phone has buzzed three times in the last hour with a little nudge nudge wink wink from past me who *knew* I’d loose track of tomorrow’s can’t-forget tasks…God bless past Amanda.)

If you can relate to this level of busy, then I’m here to check in today – to say that I see you, I feel you, and I can assure you with certainty you’re not the only one trying to live out the #tooblessedtobestressed sentiment while juggling, balancing, and tightrope walking that fine line between merry and messy crying into a bowl of sugar cookie dough. (Ya girl’s got talent, but she’s not in the circus, m’kayyyyyy!?!?)

Your people might be expecting a lot of you these days, and I know you’d never let them down. You’re freakin’ wonder woman after all!!!!! Whether you’re a wrap-it-perfectly or a throw-it-in-a bag-and-call-it-good kinda gal, you’re getting [it] done (and lookin’ good doing it, I might add ;)), and if the holidays are gonna depend on anyone, I’m glad it’s you.

But before you get back to your list making and cookie baking, I have a liiiiiiiittle something that might help ease the stress (*drumroll please*)…dun duh daaaa!

Enterrrrrr the 2024 stocking stuffer gift guide

Every year I put together an intentional list of holistic & beautiful & practical & quality & get-yourself-one-while-you’re-at-it items that are perfect for filling stockings and making them the show-stopper event of Christmas morning – presents with the potential to spoil, surprise, and make someone feel seen. I think finding gifts can be just as much fun as giving (and receiving) them, but that doesn’t mean it needs to be complicated or time-consuming.

Now I’m gonna be honest, some of this year’s gifts might require an extra large stocking (these are the beautiful hand-knit stockings I invested in when Sloan was born and I can’t wait to watch them become a family heirloom), but I’m sure no one would judge if you snuck them under the tree either…just sayin’.

This is a mix of my favorite things *and* wish list-worthy items I wouldn’t mind finding hanging on my fireplace this year. Whether you use this as inspo for your own Christmas list (#noshame) or it makes bringing joy to someone else’s holidays a little easier, I hope you’re motivated by generosity, love, and the spirit of giving this season.

Splurge-worthy subscriptions & services

Continuous Blood Sugar Monitoring App – Food logging, habit tracking, and continuous blood sugar monitoring all in one place? Yes please!!! Levels helps you determine glycemic variability (how your blood sugar changes based on diet, sleep, stress, etc.), track your body’s reaction to individual foods, and expose metabolic dysfunction. If there’s someone on your list who’s looking to up-level their health in the new year, this is for them.

Toxin-Free Deodorant Subscription – When I was diagnosed with endometriosis, I slowly started making the switch to all-natural products, and Primally Pure’s deodorant was my very first purchase. Not only does it smell amazing (the vanilla citrus & lemongrass are my favorite), but it *actually* works aaaaaand you can get it on subscription so it’s automatically shipped to your door and you never run out.

Professional Color Analysis – I treated myself to a virtual color analysis with Francesca, a professional stylist earlier this year, then proceeded to tell everyone I know about it and even gift it to my mom. I learned my color season (hello, my fellow autumns!), my best neutrals and metallics, and the lip, blush, eyeliner, and eye shadow shades I should be wearing to enhance my features. Having this information has not only changed how I shop for clothing, makeup, and jewelry, but has also made me feel more confident in my style choices.

At-Home Lab Testing Membership – After my miscarriage late last year, I went on a mission to understand my body on a whole new level, and the convenience of at-home testing blew me away. Everlywell+ is a program that allows you to choose between twenty tests and twelve virtual care services each month. From hormone levels to thyroid function, food sensitivity, and fertility…get a better feel for how your body functions all from home here.

Toxin-free beauty

The Best Eyebrow Pencil – I’ve been on a multiple-year mission to completely eliminate chemicals from my makeup routine, and I had successfully replaced everything buttttttt my eyebrow pencil. I finally found a clean brow pencil that has the perfect sized tip, comes in all the colors, lasts all day, and has proven to effectively multitask as eyeliner too. Pair it with the brow gel and you’ve found yourself the ultimate gift.

All-Natural Sunless Tanner – One of the best parts of summer is that warm, healthy glow, but as a PNW girl that’s gone by autumn. I’ve tried a few other self-tanners, but the ingredients are always a little sketch or the results are less than descent. This face tanning water adds natural looking color that builds over time, is easy to apply, and has no weird smell. This brand also makes a body tanning foam that’s just as good.

Coffee Face Mask – I use and love Primally Pure for all things all-natural skincare, so whenever they come out with a new product I hit purchase ASAP. Their recently released coffee face mask is *almost* as wonderful as your first sip of coffee in the morning, both in how it feels and smells and in its ability to tighten & tone tired skin, boost collagen production, and provide antioxidants. Use code DRDAVIS at checkout for 10% off your entire Primally Pure purchase.

Clean (& Amazing Smelling) Perfume – By now we all know fragrance is a carcinogen and endocrine disruptor, and it’s nearly impossible to find a perfume that doesn’t list it as a primary ingredient. I was skeptical when I tried Dime’s clean perfumes, but I can wear them with zero reaction or sensitivity and they smell amazing. This sample set allows the receiver of your stocking to try them all and pick their favorite (mine is “I Love Your Smell, Baby” ;)).

Classic style

Affordable Mongolian Cashmere Sweater – You guys…I did it! I found the perfect sweater! It mayyyyy require a little bit bigger stocking, but it’s totally #worthit. I own this ridiculously soft, perfectly cut, not too warm, wildly versatile, and super affordable closet staple in three colors and wear it multiple times per week. I even got Bob the guy’s quarter zip version because he can’t keep his hands off me when I have this sweater on.

Wool Baseball Cap – When I had longer hair, the weekends meant I was rockin’ the mom bun. Now that I’m sporting a chin-length bob, I resort to a baseball cap on the days I don’t feel like washing my hair. This adjustable wool cap has a classic fit but is warmer than your average baseball hat for the fall and winter months and cute enough to wear with just about anything.

Engravable & Adjustable Bracelet – I own multiple pieces of Gorjana jewelry because of their timeless style, great quality, and reasonable prices. My newest addition is this delicate adjustable bracelet that can be personalized and I wear it every single day and get compliments on it regularly. It goes with everything, is great for layering, and can mean so much depending on what you choose to engrave on it.

Woven Leather Belt Bag – You’ve likely seen this adorable crossbody purse all over the internet, then looked at the cost and quickly closed out of that tab. Well this beauty is a quarter of the price and I can’t say enough about how stylish but practical this bag is for a busy mama who has a lot to carry but needs her hands free at all times.

Unconventional self-care

My Favorite Menstrual Cup – Yes, I 10000000% think a menstrual cup is an appropriate stocking stuffer gift, especially if the woman you’re treating is 1) menstruating and 2) open to trying a period management option that’s cheaper, healthier than many other options out there, and creates less waste. The Saalt cup is my current favorite and you can use code DRDAVIS15 at checkout for 15% off your entire Saalt purchase.

Scalp Massager – You know how nice it is when your hairdresser washes your hair? This kindaaaaa feels like that. This hair cleansing brush now has a permanent place in our shower, and I use it every time I lather up. Beyond providing the best mini head massage, it also removes scalp build-up and promotes hair growth.

Facial Cups Set – As a physical therapist, I use and prescribe cupping all the time for muscle tension, so when Primally Pure introduced their facial cupping set, I was sold. Botox and harsh chemical facials just aren’t for me (no judgment if they are for you), so I’m always looking for an all-natural way to lift & firm & brighten & plump, and adding this to my skincare regimen just a few times a week is doing the trick! Remember…code DRDAVIS will get you 10% off your entire Primally Pure purchase.

Portable Red Light – In 100% full transparency, I do not own a red light. I have, however, heard and read about the benefits of using one – lowered inflammation, increased collagen production, improved cellular turnover, reduced joint inflammation, faster healing – and I’ve been wanting to add it to my wellness routine FOR-EV-ER. This is the portable red light I have my eye on, and my fingers are crossed that Santa makes it happen this year.

Miscellaneous must-haves

Mini Polaroid Keepsake Box – If you’re also obsessed with the mini polaroids that come from this camera or this printer (I have both and can testify they would also make amazing stocking stuffers), then this gold & glass keepsake box to display them in is a must. Everyone in our family and any guests that come over love opening the box and looking through all the photos we’ve taken over the years.

The Phone Case I’m Obsessed With – When my plastic phone case broke earlier this year, I went on the hunt for a new one that’s sturdy and functional but also looks good and matches my style. I stumbled upon this silicone iphone case that comes in the cutest colors, fits & protects the phone and camera perfectly, and is…soft? (never thought I’d say that about a phone case, but after this one it’s now a requirement).

Magnetic Book Marks – I’m all for the convenience of a kindle (yet another great stocking stuffer idea), but there’s something to be said for holding a ~real~ book in your hand and actually feeling & smelling & turning the pages. If you agree, then these minimalist magnetic bookmarks are for you. I would’ve LOVED having these is high school and college to keep track of all my tests and textbooks.

Gold Bag Clips – Praise the good Lord above, there are more and more brands coming out with healthy chips options (i.e. clean ingredients and no seed oils), and as a savory & salty snacker, this is news worth sharing. I love finding little ways to romanticize life and make even the most mundane things magical, and these stainless steel gold clips make me smile every time I put them on a bag of chips and see them in my pantry.

Safety & preparedness (but make it cute)

Pepper Spray – In the event of an emergency, every woman should feel confortable and confident that she has at least one way to defend herself. This pepper spray has a longer spray time and further reach than most brands, and I love this three-pack so you can either gift to multiple women or pack one in multiple places.

A Classy Brass Whistle – Yeah, I even want the whistle I carry to be cute, and this one looks great on my keychain. Having a whistle on walks & runs, while hiking & camping, and just in case of an emergency situation is an easy way to feel a little safer and more prepared.

2-In-1 Seatbelt Cutter & Window Breaker – This is one of those items you want to have but hope to never use. We keep one seatbelt cutter & window breaker in every vehicle, and when Sloan get’s older we’ll store one where it’s accessible in the backseat as well. “Better safe than sorry” is a motto I live by when it comes to safety, and there’s no reason not to invest in this tool for peace of mind alone.

Compact First Aid Kit – I love everything MyMedic makes, but if you’re looking for a stocking stuffer-sized first aid kit with everything you need for minor injuries, this one is perfect. With 70 items inside, including a guide on first aid & survival, everyone on your list will appreciate this gift.

Still need more stocking stuffer ideas? I got you, girl!

I say it every year because it always proves true…those small stocking stuffers have the potential to steal the show on Christmas morning. If you agree, then the list above along with my past stocking stuffer gift guides below (which I double checked to make sure I still endorse and the answer is a resounding yes!) are your one-stop-shop for presents that are sure to please.

There are a few things that can add stress and overwhelm to the holidays, but stocking filling and gift giving should never be on that list. The magic of the season is upon us, friend…soak up every second of the festivities.

– Amanda

The post The Stocking Stuffer Gift Guide Every Woman Wants You to Read appeared first on Make + Manifest.

Hey Ladies, How’s Your Man’s Pelvic Health?

amanda.m.hurlburt — Sun, 27 Oct 2024 21:57:18 +0000

Men’s health month is in June, buttttttt I’m writing from the middle of October. It’s so October, in fact, that my husband helped me brainstorm all the talking points for this blog post (thanks, babe!) on the way to a fall festival where we indulged in apple cider donuts, went down slides on burlap sacks, and tromped through fields of mud to pick the perfect pumpkins for our front porch.

So why the sudden post about men’s pelvic health when the 100+ other blogs I’ve written so far are specifically for women? Well, first of all…I’ve had a few requests to cover this topic from readers like you. Second, I’ve encountered more “wait…guys can have pelvic floor problems too?!” kinda questions in the clinic and I love having a quick resource to send people to.

Enterrrrrrr my first ever (but maybe not last…you’ll have to tell me what you think!) post about men’s pelvic health. As a pelvic rehab therapist for the military population, half of my patients are males. And if I’m being totally honest, I actually think men are easier to treat because there aren’t hormone imbalances, menstrual cycles, or childbirth events complicating things in the background.

What make guys harder to treat are the stigma, shame, and lack of education and conversation around the whole pelvic health situation, but that’s what brings me here today. The more men know about their anatomy, what’s abnormal, and where to go for answers, the more confident they’ll be admitting there’s a problem and asking for help.

First, a little anatomy lesson

The pelvic floor is a sling in the bottom of the pelvis that runs from pubic bone to tailbone (front to back) and between the sit bones (side to side). It’s made up of three layers of muscles whose jobs include sphincter control of the bowel and bladder, sexual function, and stabilizing the spine, hips, pelvis, and pelvic organs.

Both men and women have a pelvic floor, and when you see them side by side (like in this picture) you’ll notice they actually looks quite similar. The primary differences between the two is that 1) the female pelvic floor has three holes that pass through it whereas the male’s only has two, and 2) the female pelvis (and therefore pelvic floor) is generally wider than a male’s.

A message for my fellow ladies

Ok ladies, the rest of this post is going to be geared towards the guys, but if you want to keep reading and learning…more power to ya! The fact that you’re still here probably means you’ve got a man (or two) comin’ to mind, and both he and I thank you in advance for prioritizing his pelvic health.

If you’re looking for a few ways to help, may I first recommend forwarding this along to any and every guy with a pelvic floor (PS – that’s all of them ;)). I’m guessing pelvic floor dysfunction is more prevalent than men make it out to be, and you never know who’s silently suffering behind the scenes. Next you might consider grabbing him a book from the recommendations below, or if you’re feeling especially generous, treat him to a virtual consult with yours truly. From there, your steady support means the world to him…I’m sure of it.

Aaaaaaand now one for the guys

Guys, let’s cut to the chase, eh? You’re either here because the Google and algorithm gods did you a solid or a lady in your life sent you the link. Either way, I’m so happy to have ya in my little corner of the world wide web. I’m a certified pelvic rehab therapist, and while I treat both the male and female population in the clinic, just one peek at the rest of my posts and you’ll see that women are my primary audience [here]. The good news is that many of the same principles for healing your pelvic floor apply, so feel free to browse the “related posts” I’ve linked throughout!

If this is your first exposure to any and all things pelvic health, then settle on in because it’s the perfect place to start. I’ve got a lot of information to share, but am always applying my “less is more” approach on the subject to keep things realistic and relatable with real results on the other side. Sound good? Let’s get to it!

Signs & symptoms of male pelvic floor dysfunction

Once you know where the pelvic floor is (check!) and what it’s responsible for (check!), it’s easier to determine if the issues you’re experiencing are caused by pelvic floor dysfunction. In order for this to all make sense, let me remind you that this is a complex area with multiple layers, systems, and responsibilities. So if there is, in fact, pelvic floor dysfunction, it’s going to cause issues both locally and in other areas of the body.

By now you’re likely wondering…is this me?…do I have pelvic floor problems? And since I can’t physically examine you, I’ve found sharing the typical signs of pelvic floor dysfunction is the next best way to answer this question. Some of these may surprise you, so read all the way through to learn the most common symptoms.

BLADDER SYMPTOMS

About 10% of middle-aged men experience bladder issues, and that prevalence only increases with age. But remember…”common” and “normal” are two very different things, and I don’t care how old you are or how long these concerns have been going on, there’s likely something you can do about it.

Leakage – urine leaving the urethra any time you don’t want or expect it to…even if it’s “just a little bit”
Urgency – a strong and sudden “gotta go” feeling that can feel uncontrollable, uncomfortable, and sometimes result in urine leakage
Frequency – urinating more than 6-8 times per day, or more than once every 2-3 hours
Nocturia – the need to wake up and urinate at night (unless you’re over the age of 60, then you get a pass for one trip to the restroom per night)
Hesitancy – difficulty urinating with a slow (longer than 30 seconds from start to finish) or inconsistent urine stream
Dysuria – pain with urination that can occur in the penis, testicles, lower abdomen, low back, or pelvic floor

If you don’t know where you land when it comes to some of these bladder benchmarks, specifically urinary urgency, frequency, and time, tracking it for a few days is the best way to find out. The Bladderly app is the easiest and most convenient place to record bladder habits and patterns and see improvement over time as you address your pelvic health.

BOWEL SYMPTOMS

If you just indulged in a Taco Bell chalupa supreme, then we can’t blame your bowels for going bazerk. But if those toilet troubles are becoming more consistent or are combined with other signs of pelvic floor dysfunction, that’s when the pelvic floor may be at play.

Constipation – less than three bowel movements per week and having to strain or aggressively push to pass stool
Incomplete emptying – the feeling of stool still being present in the rectum after having a bowel movement or sensation of blockage or obstruction in the rectum or anus
Leakage – stool leaving the anus any time you don’t want or expect it to…even if it’s “just a little bit”
Urgency – a strong and sudden “gotta go” feeling that can feel uncontrollable, uncomfortable, and sometimes result in bowel leakage
Hemorrhoids – swollen veins in the anus or rectum that can cause pain, itching, or bleeding, often associated with constipation
Anal fissures – a tear in the lining of the anus that can result in pain and bleeding during bowel movements, often associated with constipation

SEXUAL SYMPTOMS

“I’ve got a few personal questions…”, is how I start [this] conversation with every guy that comes in my clinic. And rather than resist, many of them sigh in relief because help really does exist for so many of the sexual symptoms men experience. Difficulty getting or maintaining an erection, pain with erection or ejaculation, premature ejaculation, and testicular or pelvic pain (associated with sexual activity or not) are all often caused by the pelvic floor, or it’s at least a contributing factor.

MUSCULOSKELETAL SYMPTOMS

Because of where the pelvic floor attaches, it can create pain in the low back, hips, and groin. Pelvic floor muscle weakness can cause instability in the spine and joints whereas pelvic floor tightness can encourage secondary tension in these other structures. If you’ve tried “regular” physical therapy, massage, acupuncture, or chiropractor, and especially if you experience any of the above bladder, bowel, or sexual symptoms as well, it’s possible your pelvic floor is the culprit.

Causes of male pelvic floor dysfunction

We’ve already covered that the pelvic floor is muscle. And like every other muscle in the body, there are two main reasons they start to rebel – weakness and tightness. What I’ve found in my clinic (and what you’ll see here) is that a majority of male pelvic floor issues stem from pelvic floor tension.

I liken it to a fist…your hand should be able to make a fist, but it shouldn’t be stuck in a fist. A hand constantly clenched in a fist is painful, weak, and dysfunctional, and a tight pelvic floor is no different. So pelvic pain, back & hip pain, bladder, bowel, and sexual issues can all be caused by pelvic floor muscle tension, and getting to the bottom of how and why you have that tension to begin with is the best first step to seeing improvement in symptoms.

So let’s get to it, shall we? The following list is meant to be an eye-opening guide to help you not only continue to determine if you have pelvic floor dysfunction, but also where you can begin focusing your efforts to improve it. Do not, I repeat…DO NOT let this become a source of overwhelm. If two or more points resonate with you, you’re not alone. Set yourself up for success and pick the one that’s easiest or most convenient to address first (a path of least resistance kinda thing), then go from there.

Taking it one step further, at the end I’m sharing a few of my favorite resources for addressing allllllllll of this (*waves hands wildly*). No posting and ghosting here, my friend…I’ve got you! There’s hope and healing on the other side of this one, and I’m just as ready as you are.

STRESS & ANXIETY

Yeah…we’re divin’ right in, because over 60% of the adult population considers themselves stressed or anxious, and with those feelings often comes muscle tension. While most would vouch for an aching jaw or tight shoulders, the pelvic floor has the same response, it’s just not always as obvious as our awareness of “down there” is limited. I ~always~ ask my patients if their pelvic floor issues started around a time of stress, worry, or fear, and more often than not, there’s an *ahem* not-so-coincidental correlation.

POOR POSTURE

Every time I talk about posture I remember my mom encouraging me to stand up straight and pull my shoulders back. Buttttttt…she was right (surprise, surprise), and now I know posture effects so much more than how I look. Posture – specifically pelvic posture – plays a HUGE role in pelvic floor tightness. A posterior pelvic tilt (glutes and abs clenched and tail tucked) promotes muscle tension by creating a “shorter” pelvic floor. This posturing is common when sitting in cars, desk chairs, and on the couch to name a few, and while standing at the urinal. Mindfulness and a bit of body awareness are all you need to correct this, making it one of my favorite places to start.

PROLONGED SITTING

Between binge-worthy Netflix series, a growing number of desk jobs, and an increased frequency of travel, people nowadays spend more time sitting than ever before. Sitting for extended periods causes hip and back tightness and poor blood flow to the pelvis. Add in the whole poor posture “thing” from above and you’ve created the perfect storm for a tight pelvic floor. While sitting is inevitable, taking stretch or stand breaks at least every thirty minutes (and being mindful of your posture in between) can significantly decrease the affects of prolonged sitting on the pelvic floor muscles.

BACK, HIP, & GROIN PAIN & TIGHTNESS

This is one of those “chicken and the egg” situations, because chronic back and hip pain can cause pelvic floor muscle tension, but a tight pelvic floor can also create back and hip pain. At the end of the day, it really doesn’t matter who’s at fault, but rather that all issues are resolved, am I right!? A symptom timeline can help determine the difference, with the guilty culprit often being the issue that started first. Core and glute strengthening combined with deep hip stretching can be helpful when trying to decrease back and hip pain, and everything else you need for the pelvic floor is below.

SURGERY

Back, abdominal, and pelvic surgeries (the most common I see in men being appendectomy, vasectomy, and hernia repair) create adhesion at and around the area of surgery and can cause pulling, tension, and tightness in the surrounding muscles, fascia, and nerves. Some of these surgeries also involve mesh, which just adds to the mess. If you realize your pelvic floor symptoms started within a year of surgery, the secondary effects of that procedure may be to blame. The good news is that there’s something that can be done about it.

OCCUPATIONAL “HAZARDS”

Jobs that require carrying or wearing heavy gear or equipment, especially on the back or around the belt, can result in pressure and tension on the pelvic floor. These also tend to be high-stress jobs (see above), contribute to poor posture (see above for that one too), and add to back and hip pain also (yep…you guessed it…we already covered that one as well). While you can’t necessarily say “no thanks” to said gear, you can do you best to make sure it fits you appropriately and the load is properly distributed. Keeping your core and hips strong with resistance training will also make it easier for your body to support the load.

CHRONIC PAIN

Pain that’s been present for a significant amount of time is bound to affect other areas of the body. And because muscles respond to pain by tensing up, surprise, surprise!!!…the pelvic floor typically follows suit. A tight pelvic floor often tags along or results from pain caused by fibromyalgia, diabetes, cancer, and arthritis, and the vicious pain-tension cycle can ensue. Getting these chronic diseases and their symptoms under control as best as possible is key as you work simultaneously to decrease pelvic floor muscle tension.

A HISTORY OF ABUSE

Trauma or abuse in any form and at any age can lead to pelvic floor muscle tightness. Humans carry many of their emotions in the pelvis, and if you’ve experienced physical, mental, or emotional abuse, the pelvic floor will “close off” as a defense mechanism. Treating pelvic floor dysfunction in conjunction with talking to a mental health specialist is a helpful route to take in these situations.

THE BIG, BAD, & UGLY

Ok…so I want to finish by being clear that there are other things that can cause the bowel, bladder, sexual, and musculoskeletal symptoms we’ve discussed. Cancer, prostate issues, urinary tract infections (UTIs), and sexually transmitted infections (STI’s) can all create them too. But once your doctor (or urologist, oncologist, or GI specialist) has ruled out the big, bad, and ugly, you can pursue pelvic floor physical therapy with confidence, excitement, and peace of mind.

Why [this] is worth addressing

I hope by now I don’t have to convince you that ^^this^^ is worth addressing, but if you’re still not sold or those excuses are already starting to creep up, permit me to put you on pause while I plead my case. I’m passionate about addressing male pelvic floor dysfunction because I know how easy it can be to fix with the right education and guidance. I also appreciate the hesitation and even humiliation are real, but they’re worth getting over for the reasons here.

IT WILL ONLY GET WORSE

Not to be a negative Nellie, but these kinds of things don’t just disappear. In fact, I find (and maybe you have too) that they only get more frequent, severe, irritable, and complex over time. The faster you catch pelvic floor dysfunction, the easier it is to treat, so sitting there, crossing your fingers, and hoping it gets better is kinda silly (no offense).

IMPROVED QUALITY OF LIFE

Do me a favor and scroll back up to all the signs and symptoms of pelvic floor dysfunction…now imagine that every box you checked is no longer an issue. Less pain, better sex, no more worry, stress, or embarrassment mean a better quality of life for you all around. Why merely manage or power through when you could be vibrant, thriving, and healthy!?

INCREASED GYM PERFORMANCE

I had to experience this one for myself, but its true! I can’t tell you how many men I’ve treated for testicular pain, bladder leakage, erectile dysfunction, etc., and in the end they come back reporting they can move faster, lift heavier, and last longer in their workouts. Healing the pelvic floor improves muscle function, strength, and length, breath control, and body awareness, all of which naturally seem to carry over to gains in the gym.

Where to start

Not to toot my own horn, but toot freakin’ toot…a pelvic rehab therapist really is the best person to treat everything I’ve mentioned here. While the profession is growing, it can still be difficult to find a specialist in your area, and even harder to find one that treats men. But remember…healing and relief is possible, so I’ve rounded up a few accessible and actionable (like right now!) places for you to start.

MY FAVORITE BOOKS

I will forever preach that books are the cheapest and most convenient form of education. And if you’re a reader and/or DIY’er like me, then this would be the best place to start with the lowest barrier to entry. Now where are there bananas and eggplants on the front of all these books? Good question. I promise the information inside makes up for the cringy cover choices…girl scout’s honor.

“The Penis Book” by Aaron, Spitz, MD – Dr. Spitz covers it all – erections, masturbation, piercings, and kegels – in an educational yet engaging way most men appreciate. He even makes a few shout-outs to pelvic rehab therapists! I tell most of my male patients to buy this book and they come back so thankful for the recommendation.

“Pelvic Pain The Ultimate Cock Block” by Susie Gronski, DPT – Fellow pelvic rehab therapist, Dr. Gronski, shares the latest research on male pelvic pain then follows it up with real life-approved advice that I’ve personally seen produce results. She utilizes a full-body approach (my favorite) that I also think you’re gonna love.

“Penis Exercises” by Richard Howard, PH – This book’s subtitle is “a healthy book for enlargement, enhancement, hardness, and health”…need I say more? I wouldn’t start with this one if you have pelvic pain, bowel or bladder issues, but if your concerns have more to do with erections and ejaculation, read away, my friend.

AN ONLINE CONSULT

All this information can be a bit overwhelming, and while that’s not my intent, sometimes good ol’ analysis paralysis sneaks in and stops the best of us dead in our tracks, even if the motivation’s there #guilty. Working one-on-one with a pelvic rehab therapist is thee best way to nix confusion and get results quickly when it comes to treating pelvic floor dysfunction and all the symptoms that come along with it. Schedule an appointment (and start seeing positive change in your pelvic health) today! I’ve helped hundreds and hundreds of men do the same, and there’s no reason you can’t too.

A PELVIC FLOOR PT NEAR YOU

If you prefer to work with a pelvic rehab therapist in person, click here to find the closest one to you. I then recommend you call to see if they treat the male population and if you’re feeling brave, specify what you’re experiencing to be sure you’re a good fit.

What are you waiting for?

They say there’s a first for everything, and it was my absolute pleasure to create this resource for men’s pelvic health on a women’s wellness blog. There’s so much more I could say, especially when it comes to *how* to treat male pelvic floor dysfunction, but my hope is that a seed has been planted so you can start taking action. So what are you waiting for, friend? You now know what’s wrong & why & what to do…get to it!

– Amanda

The post Hey Ladies, How’s Your Man’s Pelvic Health? appeared first on Make + Manifest.

10 Secret (& Essential) Steps to the Perfect Sauna Experience

amanda.m.hurlburt — Mon, 21 Oct 2024 11:49:12 +0000

I don’t mean to brag, but I, Amanda Davis, am kinda a pro at romanticizing life. Give me a mundane moment and I will easily make it a bit more magical. Morning coffee? Pour it in a beautiful handmade mug. Making dinner? Put on a dance-worthy playlist in the background. Taking a sauna? Wellllllllllll, my secrets to making [that] experience far more special than just sitting in the silence and sweating your you-know-what off is what I’m excited to share today.

Saunas have been around for ages, but it’s only in the last few years that they’ve become popular here in the US. It’s impossible to scroll any social platform without seeing a sauna add, and they’re starting to pop up in spas, gyms, and even doctor’s offices all across the country.

We bought a sauna earlier this year (more on why we made that splurge of a purchase here in a second), and honestly…I was skeptical at first. But with a little more research under my belt and the practice needed to make it *chefs kiss* perfect, I’m now a believer and am 100% here for the hype.

There’s something so serene, even surreal about stepping in a sauna and soaking in the heat. Days are busy, time is precious, and the decision to pause life purposefully for self-care…mmmmmm, there’s nothing better. Even if you difficulty with sitting still (me!) or complete silence (also me!), it surprisingly doesn’t take much to make sauna time something you anticipate and even enjoy.

Studies prove that simply sitting in a sauna and sweating benefits both the body and brain, but my libra tendencies to take everything over the top, combined with a mind for multitasking, has discovered more. I believe the sauna can be a nourishing ritual that not only contributes to my health, but slows me down, grounds me, and brings me peace.

Benefits of taking a sauna

About a year ago my husband became a firefighter, and around that time we also started learning about the health risks associated with the otherwise amazing career. Our research led us to look into the benefits of a sauna, so we saved up, found one on sale, and have been spending 20-30 minutes sweating in our backyard nearly every night since.

As someone who budgets like a BA, it was hard for me to drop our hard-earned money on something that felt so fancy and even frivolous. But if we’re going to invest in anything, it’s going to be our health, because not only does it prove that our wellness is worthy, but the reward outweighs the risks every time. There are SO. MANY. BENEFITS. to taking a sauna, and I’ve personally experienced many of the promised perks.

Improves circulation. The heat in a sauna causes blood vessels to dilate in an effort to cool the body. This increased circulation improves cardiovascular function & strength and sends more oxygen & nutrients to our other systems. It’s literally a cardio workout…but without the work.

Detoxification. The body’s detoxification system is like a funnel – a lot can get dumped in but the exit is narrow. Saunas promote sweating which is a primary way the body eliminates toxins like heavy metals, chemicals, endocrine disruptors, and other waste products. All the other benefits below are, in part, byproducts of a “cleaner” system.

Relieves muscle & joint pain. Heat promotes muscle relaxation and can reduce aching joints, plus the detoxification process reduces inflammation in the body to contribute to this as well. This can be especially beneficial after intense physical activity or for those who suffer from cancer, arthritis, fibromyalgia, and other autoimmune disorders.

Promotes relaxation, stress relief & overall mental health. Sweating activates the parasympathetic response system which lowers cortisol (the “stress hormone”), releases endorphins and pheromones for better mood & focus, and promotes relaxation and a feeling of wellbeing in general.

Boosts skin health. Not only does sweating open our pores and cleans our skin (there’s that detoxification pathway again!), but it also promotes cell turnover and collagen production, both of which can lead to plumper, smoother skin and wrinkle reduction.

Increases immune function. The sauna works proactively on the immune system by increasing white blood cell production and enhancing mitochondria function, and reactively through heat by killing off infections and viruses.

Aids in recovery after exercise. We’ve already covered improved circulation, which sends more oxygen to the muscles for repair and regrowth. We’ve also discussed the helpfulness of heat for muscle and joint relief. Both of these benefits make a post-workout sauna a no-brainer.

Improves sleep. There’s a reason we always do our sauna right before bed. Not only is it ridiculously relaxing, but the heat helps the body produce hormones like melatonin, growth hormone, and prolactin, all of which aid in sleep. The temperature drop after the sauna also signals to the body that it’s time to rest.

Optimizes hormone health. Hormones are a chemical response to changes in the body’s environment. Less toxins and more cellular communication means better hormone function which leads to all the benefits above and more.

Enhances longevity. Um…did you just read through all those benefits?! Of course we’re more likely to live longer when regularly partaking in an activity with so many advantages. Head to toe health in twenty minutes a day sounds too good to be true, but I’m a believer.

PS – Some of these benefits come from the heat itself, but most of them are secondary to the act of sweating. If your body doesn’t sweat much (with exercise or warm environments), that’s a sign of a toxic burden on your system. Ways to improve this (beyond the sauna) include adding exercise, breath work, dry brushing, hydration, and nutrition into your wellness routine and avoiding things like stress, smoking, toxic skincare, clothing, and household products, and pharmaceuticals.

I don’t know too many other wellness “hacks” that can boast this many benefits, which is why the sauna was ultimately an easy “yes” – in spending money on it initially and time in it (almost) every day. And guess what??? I still haven’t even shared how I personally level-up my sauna experience, so keep reading…it’s comin’!

Types of saunas

I understand saunas aren’t necessarily available to everyone, but they really are becoming more accessible and affordable. Growing up, I only ever saw a sauna at our local pool, and as I got older it was a treat when my mom let me enjoy it for a few minutes after swimming lessons. Now, thanks to technology, anyone can enjoy the sauna experience…even in their living room!

There are multiple types of saunas and each comes with its own unique approach to heat therapy and list of strengths. Understanding the differences can help you decide the best option for your specific needs and preferences.

Steam sauna. A room is filled with moist heat created by a generator that boils water and releases steam into the room. Temperatures are usually lower (100-120 degrees) but humidity is close to 100%. This is a great choice for those who are focused specifically on the respiratory, skin, and relaxation benefits.

Wood burning sauna. This is the most traditional type of sauna where a wood-burning stove is used to heat the room and water poured over the wood and stones creates steam. The temperature can be harder to control & maintain, but I imagine the authentic, wood-cracking atmosphere is unmatched.

Electric sauna. Many of the free-standing saunas you see nowadays (this is the one we have) use an electric heater to warm rocks and you can add water for steam if desired. They warm up fairly quickly with the turn of a dial, reach high temperatures that can be easily adjusted, and are easy to clean and maintain.

Infrared sauna. This option uses infrared light to directly heat the body rather than warming the air like the other alternatives above. The temperature stays lower, but the heat penetrates deeper into the skin promoting more cellular and detoxification benefits. I know quite a few people who swear by this infrared sauna for its price, portability, and all those positive benefits above.

My secret steps to a perfect sauna

Whether you have access to a sauna and want to enhance the experience or are sold on the strengths of taking a sauna and are curious to hear how it can get even better…this is it! I have ten kinda boujie, totally optional, but audaciously amazing extras worth adding to your next sauna sesh. I keep most of these tools in a tote bag and take them out with me for an extra dose of satisfaction & self-care.

[THIS] TOWEL

I sweat *a lot* in the sauna, so I need a towel that can keep up. This towel is ridiculously absorbent, made with a chemical-free microfiber, and is interwoven with silver which is antimicrobial and protects it from odor-causing bacteria, mold, and mildew, and also self-cleans the towel between uses. Believe it or not…I can use this towel for an entire week of sauna sessions before it needs to go in the laundry!

ELECTROLYTE WATER

Detoxification is a primary benefit of sweating, but beyond leaching toxins, the body also loses good stuff life water, electrolytes, proteins, vitamins, and minerals. This “clean” electrolyte supplement in a stainless steel bottle with ice water is my favorite way to replenish during and after the sauna.

ACTIVATIONS

We’ve all heard the benefits of meditation, and the sauna would actually be the perfect place to incorporate it…but I’ve found something better. Superhuman App audios include affirmations, guided questions, and motivational music (aka – like meditation…but better), and *consistently* habit-stacking them with my sauna has changed me. The tracks I play on repeat in the sauna include “Grounding Evening Affirmations”, “Reset & Connect With Your Heart”, and “Whole Body Rejuvenation & Relaxation”.

ESSENTIAL OILS

We can pour water on the rocks of our electric sauna heater, and I loooooove adding essential oils for a little aromatherapy goodness. We use different oils depending on what it feels like we need – eucalyptus for respiratory health, lavender for relaxation, tea tree for cleansing, or a combo of all three. Just add a few drops of oil to water in a glass, bowel, or bottle, and pour it on the heat source a few times during each session.

DRY BRUSHING

Once my essential oils are goin’ and activation is playin’, I love dry brushing in the sauna before I get too sweaty. I’ve been using the dry brush from Primally Pure for years (use code DRDAVIS at checkout for 10% off your PP purchase) and feel like a biohacking queen adding another modality for detoxification, blood circulation, improved energy, and skin health. It takes just a few minutes, but it feels amazing and adds to the self-care experience.

LEGS UP THE WALL

Not every sauna has the option to lay down, but if it does, you’ve gotta get those legs elevated up the wall. May of us are in gravity-dependent sitting or standing positions all day, and turning things slightly upside down improves circulation, reduces swelling, calms the mind, and improves digestion. A fun pelvic floor fact: getting in this position for 5-10 minutes before falling asleep can help reduce the frequency of getting up at night to pee.

DEEP BELLY BREATHING

Many people only breathe with their chest and neck muscles, but the diaphragm, belly, and even pelvic floor (!!!) should all be participating. I call it “piston breathing” when the diaphragm and pelvic floor move together on inhale & exhale, and this helps increase pelvic floor strength, coordination, and control, improve digestion and gut mobility (i.e. constipation), slow the heart rate, calm the nervous system, and optimize oxygen consumption.

IMO, the sauna is the perfect place to practice piston breathing. Here’s now to do it –

Either sitting or lying on your back, place one hand on your chest and one hand on your abdomen.
Inhaling through your nose, gently fill your chest, abdomen, and pelvis with air as if your entire trunk is a balloon. With a bit of practice, you should feel your chest and abdomen expand into your hands and your pelvic floor faintly lower.
Exhaling through your mouth, notice the chest and abdomen return and the pelvic floor slightly rise back to its starting position.

SKINCARE ROUTINE

While I wait to shower until after the sauna (obviously), there’s nothing like going into the sauna with a clean face. I use Primally Pure’s cleansing oil and follow it up with their spray (plumping & soothing are my favorite). Once I’m in the sauna and everything else is set up, I rub a few drops of PP’s serum on my face (fancy face is my go-to) and take this opportunity for a little gua sha goodness. Then after the sauna (and shower), I finish with a moisturizing balm (the antioxidant balm is heavenly).

Before combining my skincare routine with the sauna, I mayyyyyybe got ^^this all^^ done once or twice a week. Now I have no excuse not to spend a few minutes of my sauna time pampering myself and prioritizing my skin health.

Psssssst…I’ve been a chemical-free skincare girly for years, but now it feels even more important that what I put on my face & body doesn’t undo the sauna’s detoxification benefits. As you can see, Primally Pure is my favorite brand for toxin-free skincare, not only because of the trustworthy ingredients, but also because it’s transformed my skin. Don’t forget to use code DRDAVIS at checkout for 10% off your PP purchase. Oh! And if you’re new to all things “clean” skincare, PP’s skin quiz is the perfect place to learn what products are best for you

A HEAD & NECK REST

I personally prefer to lay down in the sauna, and as my legs are up the wall, I’m listening to the activations, using the gua sha stones, and doing my breath work, I like to be as comfortable as possible. Adding this head & neck rest has upped my enjoyment factor from a six to a ten, so much so that I’ve actually fallen asleep in the sauna!

RED LIGHT THERAPY

In full, 100%, complete transparency, I do not own a red light. I have, however, heard and read about the benefits of using one – reduced inflammation, increased collagen production, improved cellular, reduced joint inflammation, faster healing – and I can’t wait to add it to my sauna routine. This is the portable red light I have my eye on and my fingers are crossed that Santa makes it happen this year.

To sum up all things sauna…

Sometimes life’s about chasing the clock and checking the to-do box; other times (most times, I would argue) there’s an opportunity to add fun & fancy & frivolousness, and [this] is definitely one of them. You’re already in there for 20-30 minutes anyway…why not add two (or ten ;)) small upgrades to make it the perfect sauna experience.

There’s something so special about this daily ritual – to soak in the heat and spend time on your self, secluded from the world. If/when you can slip in some sauna time, I hope the items and activities listed in this post help you up-level your sauna and love it as much as I do.

– Amanda

The post 10 Secret (& Essential) Steps to the Perfect Sauna Experience appeared first on Make + Manifest.

Everything I Do (& Don’t) On the First Day of My Period

amanda.m.hurlburt — Sun, 20 Oct 2024 21:36:55 +0000

Being a woman is wild (& beautiful & powerful & special & sexy & incredible & inspiring & thrilling)…but wild. Month after month, every. single. day. our bodies slightly, instinctively, cyclically change behind the scenes with the sole purpose of conceiving life. I mean, c’mon! Seriously?! Stop for a second to acknowledge and appreciate how amazing that is, thennnnnn remember the reality that is your period and return back to real life.

Before learning how to reduce inflammation, balance my hormones, and ultimately control my endometriosis, my periods were horrible – like, curl up on the floor, multiple pads an hour, take meds just to manage bad. Now, after years of trial and error, that time of the month is a mild inconvenience at most to my regular routine.

Rather than approach the first day of my period with dread, I’ve developed a system that sets me and the rest of my cycle up for success. Obviously what I do the other 27-ish days of the month matter too, but everything flows smoother (see what I did there? lol) when I place importance around being intuitive and intentional on that initial day.

This list of “do’s” and “don’ts” is a perfect place to start if you’re new to this whole “hormone hacking” thing, or it can be another way to hone in if you’re old hat. Try just few of these tips, test them for a month or two, then tweak or tack on more based on your results. [This] is what works for me, but remember…you know your body better than anyone else ever will. Listen to your body, honor its needs, and the rest will fall into place.

How to know when it’s period day one

Waking up to your period on your panties is a big ol’ duhhhhhh that it’s menstrual cycle day one, but sometimes it’s not that obvious. A cycle-tracking app may try to determine when your period will start based on average cycle length, but unless you’re ridiculously regular, it can be wildly inaccurate.

My tried and true method for predicting my cycle is tracking my basal body temperature (BBT). BBT is your temperature at rest and is measured with a thermometer (or smart watch or ring or arm band or any other cool device they’re comin’ out with) first thing in the morning before getting out of bed. With practice and consistency, this number and how it fluctuates can tell you what menstrual cycle phase you’re in, when you’re ovulating, and when your period will start.

BBT tends to follow progesterone levels and is typically lower during menstruation and the follicular phase then rises a few days after ovulation. It overall stays higher during the luteal phase then drops again for menstruation. (That “drastic” temperature drop is how I know it’s day one, even if I haven’t started bleeding yet.) Temperature changes are usually only by a few tenths of a degree, so this pattern is easiest to see on a line graph, which is included in many cycle-tracking apps.

All the “do’s” on period day one

If it seems counterintuitive to have a list of to-do’s when you’re cramping & cranky & all you want to do is put on comfy clothes and cuddle on the couch…then keep reading because [those] are the kinds of “tasks” I’m talkin’ about today. While the average woman can’t necessarily stop work, motherhood, or marriage for menstruation, it’s worth the bit of extra energy to emphasize rest, nourishment, and even overall wellbeing on this and the next three to six days of her cycle.

Learning what to add and adjust on the first day of my period has been a labor of self-love and an experiment that I’ve eased into month after month, year after year, with results from “wow, that actually worked” to “well, I’m never doing that again”.

Think of this list like a toolbox (with tools that range from obvious to a liiiiiittle obscure) that you can choose from based on your cycle & life circumstances. Everything here has proven to not only be effective, but also follows my “less is more” approach to health – aka simple & straightforward steps with life-changing results on the other side.

INSERT MY MENSTRUAL CUP

I’m a big, big fan of the menstrual cup. Sure, it takes time & trial and error to find the right size & shape and insert it successfully, but once you do, the benefits include budget friendly, environmentally conscious, chemical free, and holds more liquid. Whether I’ve started bleeding or not, I insert my (already cleaned) cup on period day one and go about the rest of my day feeling prepared and protected.

I switched to Saalt cups about a year ago and have been sold ever since. I love their Duo Pack because it comes with two different sized cups – “regular” for heavier flow days (what I personally use on the first day of my cycle), and “small” for later in my cycle when the flow is lighter. Even if cups aren’t your thing, Saalt also has other options like discs and absorbent underwear, and no matter what form of period protection you pick, you can get 15% off your Saalt purchase with code DRDAVIS15 at checkout.

ENJOY A CUP OF [THIS] TEA

Coffee is the first thing in my cup every damn day of the week, but when I’m menstruating, I always make myself a second mug filled with warm tea. Nettle leaf tea is rich in vitamins and minerals including magnesium and iron, both of which can help with fatigue, cramping, and heavy bleeding. Red raspberry leaf tea contains potassium, magnesium, iron, zinc, and calcium, plus high amounts of Vitamin A, B, C, and E, all of which can reduce cramping, heavy bleeding, mood swings, bloating, and nausea.

From day one of my period until ovulation, I put a bag of each tea in my mug and steep with hot water & honey. The combo is actually quite tasty and refreshing. Then from ovulation through the luteal phase until my cycle starts again, I continue with red raspberry leaf tea but combine it with dandelion root tea instead for its detoxifying, anti-inflammatory, and bone health benefits.

IMO, tea is one of the easiest and most accessible ways to hack your health and hormones. There are also known benefits to drinking warm liquid while on your period to decrease the amount of bleeding and cramping, so a warm cup of tea checks multiple menstrual health boxes, sip by sip.

RELAX MY PELVIC FLOOR

NEW FLASH! Periods aren’t supposed to be painful. Mildly uncomfortable? Mayyyyybe (because the uterus is contracting to shed the endometrial lining), but can’t-think-straight cramping or popping ibuprofen like it’s candy? Um…no. “Common” and “normal” are two very different things, and just because the average woman has painful periods doesn’t mean we should be accepting this as standard.

Beyond complications like endometriosis, adenmyosis, polycystic ovarian syndrome (PCOS), and fibroids, pelvic floor muscle tension is the most common culprit behind cramps. Uterine contractions in themselves during menstruation are actually quite manageable if not imperceivable, but become painful when combined with a tight pelvic floor.

While I work on relaxing my pelvic floor every day with posture, stretching, breathing exercises, and my favorite two-second technique I call the “let it go” (all of which you can find here in this free guide), I kick the consistency up a notch as soon as my cycle starts. Out of all the tricks and tools in this guide, releasing pelvic floor tension gives theeeeee best results.

WEAR LOSE-FITTED CLOTHING

If your clothes feel a liiiiiiittle more snug the first few days of your period, it’s not just you or the fact that you caved on that chocolate craving. During menstruation, not only does the uterus enlarge by 10-15%, but changes in hormones also cause the body to retain water and salt, which can result in bloating and temporary weight gain.

While I have a few tips to limit swelling in general (keep reading, friend!), wearing lose-fitted clothing is an easy solution to take some pressure off. For me this looks like wireless bras, these 100% organic cotton sweats if I’m at home, these stretchy linen pants at work, and of course, comfy organic cotton undies.

Do I have period clothes? Yes, yes I do…because I refuse to be miserable a few days a month if I don’t have to be. Especially when my periods were particularly painful, having a few set items I could count on to be comfortable made a world of a difference on cycle day one. This small step helps me still feel pretty & put-together, even when my hormones don’t match the mood.

ADJUST MY DIET

In every phase of my menstrual cycle, I consider a healthy diet to consist of whole foods and high protein…easy as that! Despite my craving to eat everything and the kitchen sink, I stick to those same principles during menstruation but with even more mindfulness around what my body needs. This looks like warm meals as much as possible, avoiding alcohol and highly-processed or high-sugar foods, and prioritizing specific minerals to keep mood and energy up and symptoms low.

Iron – This is the primary mineral I focus on consuming during my period to replenish what’s lost while bleeding, which is why quality red meat (like steak, a crockpot roast, or ground beef) is always on the menu for me.
Magnesium – This mineral helps ease menstrual cramps and reduce mood fluctuations, and avocados are my favorite way to consume it.
Omega-3 fatty acids – This has anti-inflammatory properties and helps boost energy, and I love this excuse to splurge on salmon and sardines

I’ve shared my favorite ways to consume these minerals, but a quick google search will show you so many more ideas to fit your tastes and diet. While research shows we don’t necessarily need considerably more calories during the menstrual cycle, I firmly believe this is not a time to restrict, but to replenish and restore our bodies for the month ahead.

TRY THESE “SUPPLEMENTS”

I consider myself to be somewhere in the middle between crunchy and conventional, but the more I learn, the more I lean towards “alternative” or “complementary” medicines. I looooooove using supplements & tinctures & herbs & homeopathies for everything from stress to sleep to sickness, and I’ve found a few all-natural remedies for a smoother menstrual cycle that I just have to share.

Beef liver – I take this beef liver supplement (almost) daily, but am especially sure to include it during my period. Beef liver is high in iron, which needs to be replenished during menstruation. It also contains Vitamin D and zinc, which can help with cramping, and supports the liver, a key player in hormone regulation.

Sex tincture – I was #noshame influenced by good ol’ IG to try this tincture whose tagline is “slippery when wet”. In true transparency, I haven’t witnessed the libido-boosting benefits from its powerhouse ingredients of cacao fruit, maca root, fenugreek seed, saffron fruit, and damiana leaf, but I have noticed “better” periods with a longer cycle (from 21 to 27 days), lighter bleeding, and more balanced mood.

Magnesia phosphorica – We’ve already covered that magnesium can help with cramps, but if upping it in your diet just isn’t doin’ it (aaaand you’re consistent with those pelvic floor relaxation exercises too), this homeopathic medicine specifically for abdominal cramping is what you’ve been looking for. As soon as I feel any cramping come on, I take these tablets for quick relief.

Arnica Montana – This homeopathic medicine works wonders for those general body aches that tend to accompany period day one. I preemptively take them as soon as I know my bleeding is about to begin and it sets me up for success through the cycle as needed.

Cycle Soothing Spray – I love Primally Pure for all things all-natural skincare, but when I heard they came out with a cycle soothing spray filled with magnesium and the perfect blend of organic essential oils for both topical and aromatherapeutic benefits, I just had to give it a try…and it works! I spray this on my low back and abdomen as needed, and the relief is near instant. Use code DRDAVIS at checkout for 10% off.

Now before we move on, let me take this quick opportunity to remind you that period pain is not…I repeat, not normal. While it’s important to have the tools to temporarily prevent or relieve specific symptoms, it’s imperative to find their root cause and repair it. That, however, takes time (like years for me), and until I dialed in my hormones through nutrition, exercise, stress management, and sleep, you better believe I was thankful to have these supplements by my side.

GET A LITTLE EXTRA R&R

Growing up I was taught to push through my period – to do school, sports, work, life, etc. as if my estrogen and progesterone weren’t in the tank, I wasn’t bleeding, and it was just another day. Now I know that if I want to honor my hormones (and have a happier period), this time should be used to prioritize resting, relaxing, resetting, and recharging instead.

I’m not in a life season where I can retreat to my bedroom for three days with only meditation, baths, and reading on my to-do list (*sigh*…could you imagine!?), but I can go to bed a little earlier and sleep a little later, protect my peace by putting my phone on airplane mode, clear my calendar as much as possible, and communicate to those around me that I’ll need a little more help and grace over the next few days.

ADD SOME ACUPRESSURE

Acupressure is a form of acupuncture based on the traditional Chinese medicine and is used to stimulate the flow of energy (or Chi). The only difference between the two is you use the fingers to stimulate the points in acupressure rather than needles with acupuncture. Pressing on the acupoints can positively effect their related systems and organs and is a non-invasive, cost-effective, accessible option for painful periods, PMS, low back pain, stress, nausea, bloating, and so much more.

Many of the acupressure points that help with period pain are easy to access no matter where you are or what you’re doing. For an easy how-to – both how and where to perform acupressure for the biggest benefit – check out this blog post I wrote nearly two years ago. Ever since I learned about this technique, I’ve been using and loving it on period day one.

ENJOY AN EPSON SALT BATH

Truth be told, I’m not the biggest bath person, but on the first day of my period a hot soak satisfies the relaxation and warmth my body’s asking for. To maximize the benefits, I add epson salt as yet another easy way to boost magnesium and reduce muscle tension & cramps.

While I try to take an Epson salt bath this one day a month, it doesn’t always happen… probably because I don’t really have the time or taste for them. If you’re in the same boat for whatever reason, an easy alternative would be taking the magnesia phosphorica above and combing it with a hot pack in the morning while sipping your coffee, in the car on your way to work, or in bed at night before falling asleep.

HYDRATE, HYDRATE, HYDRATE

Drinking water is one of the cheapest and most easily accessible things we can do for our health, and the same principle applies to pelvic and period health too. We all know that exercising without drinking enough water causes cramps, and that’s because muscles are made up of mostly water and need hydration to function. Well, the uterus and pelvic floor are muscles too, and dehydration during menstruation can amplify cramping and pain.

It’s often recommended to drink half of your body weight (in pounds) in ounces of water. For example, if someone weighs 150 pounds she should be drinking 75 ounces of water per day. When on my period, I aim for more like two-thirds of my body weight to prevent cramps and bloating and help with digestion, stress, and fatigue.

Aaaaaand the “don’ts”

Did you know that in some cultures women are sent away for a few days every month while on their periods!? Some do this out of discrimination and oppression while others consider it a time of restoration and celebration. If we were talkin’ the latter, this is totally something I’d take advantage of, buttttttt here in the US we’re expected to keep doing & being & moving with zero regard or respect for the cyclical changes our bodies are experiencing.

Pausing everything for our periods might not be possible, but practicing and implementing a gentler, peaceful, more purposeful pace have turned my periods into a monthly permission slip to take my foot off the gas pedal.

I’m excited to share the non-negotiable things I don’t do on the first day(s) of my period because, well, honestly?…I think what I avoid may have a bigger impact than what I add. As someone who was taught from a very young age to never let her period stop her, subtracting and slowing down was a harder concept for me to practice. But once I did, that’s when the magic started happening.

WORKOUT

I will preach the importance of daily movement to anyone and everyone who’s willing to listen. From confidence, to stress management, to preventing pain and of course full body health, there are too many benefits for exercise not to be an obligation. There is, however, one exception to this “rule” and that is menstruation.

As someone who does CrossFit (and used to pay an exorbitant amount of money to do so), I worked out at a high intensity six days a week no matter what aaaaaand wondered why my body didn’t perform well when on my period. Once I started taking the first day (or three) of my menstrual cycle off, my period pain, length, and flow improved as well as my performance in the gym the other days of the month.

Period day one is a hard pass on any sort of exercise other than walking my dog. I still move my body (because I have a three-year-old who finally understands the concept of tag and is obsessed), but otherwise I’m prioritizing rest and relaxation as much as possible. For the rest of my bleed, I listen to my body and either continue restingt or incorporate low-intensity movement like stretching, lighter lifting, or a low key bike ride.

KEGELS

I’ve already shared what I do for my pelvic floor during my period (have you downloaded the free guide to relaxing your pelvic floor muscles – my most effective strategy for pain-free periods!?), but there’s also something I definitely don’t. While kegels (or pelvic floor muscle contractions) are often an important piece of the pelvic health puzzle, I never do them when on my period.

Because the uterus and pelvic floor are already contracting to shed the endometrial lining, the last thing that area needs is more regular & repetitive contractions. [That] is a recipe for horrible cramps and pelvic pain. Even if you’ve been prescribed kegels by your pelvic rehab therapist for urinary leakage or pelvic organ prolapse, it’s ok to take a break from your routine for a few days. Trust me when I say, there are so many other thing you can do in the meantime and your pelvic floor will be so glad you did.

MAKE BIG PLANS

By now you know the importance of prioritizing rest and relaxation during your period, but I try to take this even a step further and keep my cycle in mind each month as I fill our family’s calendar. Would I cancel a big vacation or much-anticipated invitation if it landed on the first day of my period? Um…no! But when possible, I plan ahead for when my period is expected to start and avoid any big activities at all costs.

I’ve changed camping trips, turned down nights out, and rearranged appointments knowing that the first day of my period means low energy, zero urge to be around other people, and a sole desire to be home in my sweats and sipping tea. Stressful or exciting or serious life events aren’t always avoidable on period day one, but when they are, you better believe I bow out with zero hesitation or guilt.

Please remember [these] three things…

If I could go back and show Amanda from ten years ago…even five years ago what her periods are like today, I don’t think she’d believe me. The first day of my period used to be about simply surviving between a bottle of ibuprofen and box of heavy-flow pads; now I’m thriving just as much as any other day with a handful (or two) of “do’s” and “don’ts” supporting my body along the way.

I hope this post helps you get to ^^that^ place. Until then, I hope this post helps make your menstruation manageable, your periods more predictable, and gives you more confidence and control in your cycle. And more than anything, I hope this post has made these next three sentiments abundantly clear –

It takes time. Developing your intuition, listening to your body, collecting and implementing the tools, and ultimately healing your hormones…none of those things happen overnight (unfortunately), and this process must be approached with patience and persistence if you want it to work.

There are other options. From supplements to bath salts to sweatpants, a simple search on the world wide web will show you hundreds if not thousands of other suggestions for better periods. I don’t consider myself an expert in this arena, just an experimenter who found what works for her and I encourage you to purposefully & unapologetically do the same.

Painful periods are not normal. I don’t know if I can shout this any louder! And while I’m on this soapbox, allow me to add that birth control won’t fix the underlying issues either. Do your research. Find medical professionals who will *actually* help you. And relax your pelvic floor through the whole process (seriously though…have you grabbed this free guide yet??).

Women already write me saying “I think of you every time I’m on the toilet”, and as a pelvic floor physical therapist, I don’t know if there’s a better compliment out there. Maybe after this post you’ll think of me when you’re on your period too

– Amanda

The post Everything I Do (& Don’t) On the First Day of My Period appeared first on Make + Manifest.

37 Random Things I’ve Learned in 37 Years

amanda.m.hurlburt — Sun, 22 Sep 2024 22:07:25 +0000

I’ve been secretly celebrating my birthday month behind the scenes, but now that it’s my big week, I thought it would be safe to #noshame share that ya girl turns 37 (!!!) in just a few days. While it’s not necessarily a “milestone” or “momentous” year, this one just seems…mmmmmmmm…special. I feel stronger (in every sense of the word), more secure, smarter, more excited than ever before.

Maybe the sayings are true – maybe experience does come with age and everything else naturally, automatically, serendipitously follows? Who knows! But between loss, becoming a firefighter wife, parenting a three-year-old, raising chickens, and working through personal & family health struggles all in my last trip around the sun, those experiences just keep stackin’ on up, honestly whether I want them to or not.

I still feel young, but more mature…if that makes sense? Liiiiiike I can still keep up with my girl running around the kitchen island, but caring what others think, wearing uncomfortable clothes, stressing the small stuff, and staying up past 10 make that 9 PM…those are most definitely things of the past.

I’m not claiming to know it all, but I thought it would be fun to sit down and write 37 (very random) things I’ve learned in the last 37 years – the kinds of things I hope my daughter picks up far faster than I did, the kinds of things I wish I could go back and share with 17, even 27 year-old me. Are they special or exciting? Um…no. Are they all true for everyone? Definitely not. Are they exceptionally wise? I’ll let you be the judge of that (but really…the answer is no).

Regardless of whether or not I’m old enough to share life advice, it turns out writing 37 (again, very random) things did provide the reflections and ah-ha moments I was lookin’ for. And I hope something inside this blog post does the same for you.

37 years, 37 life lessons

1. NO ONE CARES

I used to roll my eyes when someone said “the world doesn’t revolve around you”, but now I remind myself of this on the regular. The fact that everyone is more focused on their own troubles and triumphs than mine is a beautiful permission slip to [be] me in all the ways – wear what I want, try new things, and make big decisions without worrying about what others think.

2. LOVE YOURSELF FIRST

There’s only one person I’m guaranteed to have by my side for my entire life (me), and if I don’t know her inside and out, find her worthy, and love her unconditionally, I’ll never be able to show up fully in the world. This is more than taking #treatyoself opportunities…it’s setting boundaries, standing up for myself, and embracing my uniqueness, and I will remain my top priority with no guilt, knowing I’m a better wife, mother, friend, coworker, etc. because of it.

3. TRACKING YOUR MENSTRUAL CYCLE IS A MUST

As someone who once begged her mom not tell anyone she started her period, I’m proud to say I’ve come a long way in the last thirty(ish) years. From family planning to understanding my hormone health, predicting energy and productivity levels, modifying my workouts, and simply knowing *exactly* when my period is going to start, tracking my menstrual cycle is by far the easiest and most effective thing I do for my physical, mental, and emotional health. Period (hehe).

4. IT’S OK TO QUIT

Even just typing ^^that^^ I had to check in with myself, because sometimes quitting feels borderline criminal – something for losers and those who are “less than”. But looking at the big picture critically and course correcting or choosing again in relationships, careers, and other pursuits is sometimes the smartest thing we can do. The quicker and more confidently I wave that white flag, the closer I get to the life that’s meant for me.

5. READ, READ, READ

If I have free time and I’m not writing these blog posts or baking sourdough…I’m reading. Books are the cheapest form of education and entertainment out there, and I look forward to devouring a chapter of something inspirational when I first wake up, sneaking in a few pages about my current hobby on my lunch break, and falling asleep to a juicy romcom novel at night. (Yes, I’m always reading three books at once!) While there’s nothing like holding the real thing, I’ve been obsessed with renting e-books for free from my library on the Libby app then downloading them to my kindle for easy and accessible enjoyment.

6. SWITCH TO WIRELESS

Until about a year ago, I didn’t even know wireless bras were a thing. I had heard of and worn a few bralettes, but a bra that promised the same look, lift, separation, and support of an underwire bra (but without an underwire) was something I had to experience for myself. Not only did I fall in love with the obvious comfort advantages, but wireless bras also mold and adapt better to breast shape and size (perfect for my three-plus year postpartum but still ever-changing body) AND place less restriction and pressure on the breast tissue allowing for more breathability, blood circulation, and lymphatic flow. This one is hands-down my favorite and what fills my undies drawer.

7. SPEND YOUR MONEY ON HEALTH

In a world where investing big and buying the next best thing are supreme, spending that hard-earned money on health might seem silly, useless, and excessive. But nothing’s more expensive than illness, and quality food, gym memberships, blood tests, supplements, specialist appointments, and anything that will help me reduce stress or sleep better are worthwhile and necessary investments. There’s no money-back guarantee or Amazon Prime shipping and patience and persistence are key, but putting stock in my wellbeing proves I’m worthy, and the ROI outweighs the risk every time.

8. DEFINE YOUR OWN SUCCESS

Screw society’s meaning of “making it”, because even though I was checking all the boxes, I felt unfulfilled. Once I defined my own success, I had a clear vision of where I wanted to be and started feeling that sweet satisfaction when I achieved it. So what does success look like for me these days? It’s fresh flowers on my dining room table, preferably from my garden. It’s having time to homeschool my daughter. It’s wearing matching pajama sets to bed. It’s yearly family photos. It’s daily “I can’t forget this” moments. And so much more.

9. THE BEST PRAYER(S)

As I Christian I grew up saying “The Lord’s Prayer”, and my favorite part has always been “thy will be done, on earth as it is in heaven”. There’s something about that full surrender, trusting God knows best, and believing His perfect plan will come to fruition. I still say this prayer daily, but I picked up another one from Gabby Bernstein – “this, or something better”. So now every time I go to God, I pray those two sayings together, affirming that whatever He has in store will, in fact, be the best thing for me.

10. CONSISTENCY > PERFECTION

This one applies in soooooo many places, but I primarily implement this mantra in my workout regimen. Between having a baby and starting this blog, I’ve gotten busier over the years, and my perfect streak of intense exercise 6-7 days a week just isn’t doable anymore. Rather than throw in the towel altogether, my current goal is to consistently workout 4-5 days a week, then celebrate when I can do more and show myself compassion when I can’t. This mindset shift keeps me away from “all or nothing” thinking and takes away one more ~~reason~~ excuse to give up.

11. YOU’RE NOT SPECIAL

Of course we’re all unique & beautiful & amazing in our own ways, and the odds of me being me (and you being you ;)) are about one in 400 trillion. But the struggles I’m going through, the seasons I’m in, the situations I’m experiencing…they’re not special and I’m not the first person in those circumstances. [This] is why I share my strivings and setbacks – because there’s power in numbers and knowing you’re not alone.

12. KNOW YOUR LOVE LANGUAGE

It’s likely you’ve heard of Gary Chapman’s book “The 5 Love Languages”, but if not, the idea is that there are five main ways people want to be loved – physical touch, acts of kindness, words of affirmation, quality time, and gifts. Once I figured out my love language (words of affirmation) and communicated it to my partner, my cup felt far more filled. Sure gifts and nice gestures are lovely, but send me a thoughtful text or leave me a sticky note with a sweet message? Game over.

13. STOP TO CELEBRATE EVEN/(ESPECIALLY?) THE SMALL STUFF

In our fast-paced world, it’s so. dang. easy. to slip into autopilot without even realizing it – going and scrolling on to the next thing…all without stopping to acknowledge accomplishments. Of course the big wins (almost) always get airtime, but celebrating the small stuff has its own set of benefits. Not only is it fun and feels good, but I’ve found pausing for a little self-praise creates a sense of purpose, encourages progress, and gets that dopamine flowin’ with appreciation and pride in myself.

14. GOOD THINGS COME TO THOSE WHO WAIT

I didn’t meet the love of my life until I was 30. It took six gosh-dang months for our chickens to start laying eggs. I spent nine years paying off my student loans. We’re still (and likely always will be) turning our house into our dream home. In all honesty, I was not blessed with the gift of patience, but boy do the best things in life take time. And when I stop forcing it, slow down, and trust the outcome, [that] is when the magic always happens.

15. HOW I LOOK IS LEAST INTERESTING THING ABOUT ME

There is *nothing* wrong with getting your hair done, dedicating time to an amazing skincare routine, knowing how to contour your makeup, and throwing on a cute outfit. But the older I get, the less I care about how I look and the more energy I put into how I feel, my passions and projects, and the impact I’m making on those around me. So I don’t get my hair colored or my lashes filled. I don’t go on shopping sprees and I will likely never learn the basics of blush and bronzer. I’m so much more than what I look like, and that realization has freed up my focus for far more important things.

16. QUALITY OVER QUANTITY

From food to friendships and everything in-between, this principle proves true again and again. My “less is more” approach to life is centered around this code, and this level of intentionality has helped me simplify life, save time and money, and overall surround myself with more unique and memorable experiences.

17. A LITTLE LUBE GOES A LONG WAY

You knowwwwwww the pelvic floor therapist in me had to come out at some point, and this isn’t the only soapbox she’s gonna be standin’ on (you’ve been warned). I used to feel shame around using lube, but between hormones fluctuating monthly and changes in stress and life seasons, it’s actually quite normal to be “dry” sometimes. I now like to look at lube as an essential safety measure and easy way to increase the likelihood of having an orgasm. My current favorite all-natural, water-based, looks-cute-on-your-nightstand lube? Check it out here.

18. ROMANTICIZE LIFE

A beautiful mug for your morning coffee, pulling out the quilted picnic blanket for lunch outside, lighting the fireplace for movie night, the perfect playlist while prepping dinner – those little details go a long way and can turn the most mundane activities into memorable moments with overall minimal effort. On those days where life just feels blah, I love finding opportunities to crank up the dial (even just a little bit) on the fun & fancy & flare factor for an instant dose of joy and delight.

19. ACTION TRUMPS KNOWLEDGE

We live in an exciting time with virtually (literally and metaphorically) billions of resources at our fingertips to ask questions and access information. And from health to home projects, parenting to planting a garden, not a day goes by that I’m not learning something through books, podcasts, social media, or online courses. But the important part…the fun part…the part that actually makes a difference is taking action on that newfound knowledge. So what are you waiting for, friend!?

20. SILENCE IS GOLDEN

Let me be clear…I do not subscribe to the sentiment that women should be seen and not heard. Case in point – all but one of the podcasts I listen to weekly are by women because the female perspective is, without question, a powerful one. But as a chatty Cathy myself, I’ve had more foot-in-mouth moments than I care to admit, and everything goes better when I pause before giving input. It’s not always easy, but that extra second to question the impact of my words, my tone, and my facial expressions (oooooh that last one gets me every time) is worth the awkward silence.

21. GOD BLESS AIRPLANE MODE

When I’m overwhelmed, anxious, stressed, or burnt out, airplane mode is my go-to anecdote. Notifications are silenced, access to the outside world is removed, and I can protect my peace from the pings and save my sanity from the scrolling with one simple click. It doesn’t take a trip at 30,000 feet to benefit from this wonderful function, and I consider it my secret to slow and soulful days.

22. GET THE DAMN CHICKENS

After years of wishing and coming home from Wilco empty-handed, we finally got chickens this spring. We didn’t know what we were doing and we definitely weren’t “ready”, but our girls are thriving, Sloan is *obsessed*, and there’s nothing (and I mean nothing) like collecting eggs every afternoon. Even if chickens aren’t on your vision board, the lesson here is this: you’re never really prepared for the big things in life – buying the house, having the baby, starting the business – but as Marie Forleo says, “you wouldn’t have the dream in your heart if you didn’t have what it takes to make it happen”.

23. YOUR BODY WANTS TO WORK

Every body system (including the pelvic floor) wants…desires…longs…aches to function at its full capacity. The bladder doesn’t like leaking. The pelvic floor muscles prefer not to hurt. The bowels prooooobably don’t enjoy being constipated. In fact, I like to picture the opposite! I imagine the leakage & pain & constipation & [insert any issue here] as our body’s plea for support. And when we put in the effort and find that “where has this been all my life!?” answer…the body lets us know about that too. Rather than bash or berate or belittle our bodies, maybe we should start thanking them instead? Repeat after me: Thank you, body, for all you do. I hear you. I appreciate you looking out for me. I know these things can take time. But I’ve got you.

24. ASK FOR HELP

I’m a control freak and overachiever. In other words, asking for help is not in my MO and “I’ve got this” or “no thanks” are often my default responses to being offered assistance. But every time I’ve asked for or actually accepted it, damn does it feel good to let someone else lessen the load or take the lead. And the best part? Allowing others to help gives them an opportunity to use their gifts and me an excuse to express gratitude…a win for everyone involved.

25. INTUITION IS EVERYTHING

Intuition…a hunch…gut feeling…inner knowing…no matter what you call it, it’s a powerful thing. Women’s brains are naturally and intentionally wired for intuition, but I wasn’t always quiet enough to hear it or confident enough to act on it. Flexing my intuition muscle looks turning inward for answers and trusting my instincts, flowing with an innate feeling rather than forcing. The stronger I make this sixth sense, the more sure I am of my self and my decisions.

26. YOU’RE THE SUM OF THOSE YOU SURROUND YOURSELF WITH

Especially since becoming a mama, I’m very particular and unapologetic about who I spend my time with…not only because there’s none to spare, but because who I allow in my circle also shapes me as a person. I don’t need friends who agree with my parenting practices or politics, but it’s important that they’re go-getter kinda gals who have big goals and support me in mine.

27. DON’T UNDERESTIMATE THE POWER OF A GOOD SHOWER

I get my best ideas in the shower. I answer life’s biggest questions, talk my way through tough conversations, and have my hardest breakdowns…all in the shower. The shower is one of the few places that’s truly distraction-free, so there’s no surprise it’s also where my brain works best. Just cruise down the hallway, close the door, and crank up the heat for the most refreshing and relaxing reset ever.

28. SIMPLICITY IS SWEET

As a libra, my tendency is to take everything over the top. But since becoming a mama, I’ve learned the sweetness of simplicity. My daughter, Sloan, would rather visit the crabs in the grocery store tank than go to the aquarium; if we’re home, she’s content playing with our chickens. When you enjoy simple things, it’s just easier to be satisfied, and I’ve never been more grateful, never had so many “pinch me” moments since uncovering how lovely life’s little things are.

29. WATER IS THE ANSWER

Drinking water is one of the cheapest and most easily accessible things I do for my health, and not just pelvic health, but health health. Full body, head to toe, mental, physical, and emotional wellbeing are all driven and affected by water, and if my body’s not well hydrated, I can feel the side effects. I aim to drink half of my body weight (in pounds) in ounces of water per day. That’s filling this water bottle up twice and I always add my favorite electrolytes to one of them.

30. DON’T TAKE YOURSELF SO SERIOUSLY

I’ve already covered that no one cares and my life circumstances aren’t special, so why on God’s green earth would I hold myself back from letting lose and loving life? Dance in the grocery store when a good song comes on. Smile at the stranger on the street. Get the donut with sprinkles. Create something…anything…without calling out imperfections and with permission to make mistakes in the process. In other words, the more opportunities I find to (appropriately) act like my three-year-old, the more fun and freeing my days feel.

31. NUTRITION OVER CALORIES, STRONG OVER SKINNY

Oh how I wish I could go back and save younger Amanda weeks…months…years of hassle and heartache with this one. Between counting calories and stressing over my jean size, I spent way too much time worried about the wrong things. My diet is now based on nourishing rather than restricting. I exercise to be stronger, not skinnier. It’s about how my body feels and functions, and funny enough…my figure naturally follows suit.

32. WHO YOU MARRY MATTERS (MAYBE THE MOST?)

I didn’t get to pick my parents, my sibling, or my child, but I did get to choose my spouse, and he has impacted nearly every area of my life. As someone who, in a past life, made a not-so-great decision that ended in divorce, I can say with certainty that who you marry matters the most. The way my husband believes in me, the father he is to our girl, and how he leads our family has shaped who I am and how I go about life, and I’m so happy he’s mine (*cue the sappy & happy tears*).

33. YOU CAN DO ANYTHING, BUT…

I’m interested in a million and one things, but as those priorities & passions & projects add up, I’ve surrendered to the fact that I can do anything…but not everything. There are only 24 hours in a day (and at least eight of them should be spent sleeping), so I keep the things that bring me the most joy and willingly leave the rest with zero guilt or regret.

34. BABIES BRING ABUNDANCE

When I first got pregnant over five years ago now, I couldn’t help but think of everything I’d have to give up – impromptu date nights, days spent reading, sleeping in, my pre-baby body – and they did in fact disappear when I became a mama. But the birth of my daughter brought more abundance than I ever thought possible. I could’ve never imagined this level of intuition, intention, and inspiration, every moment is more memorable & meaningful, I have a stronger “why”, and life just feels more grounded, vibrant, and right. Gosh I love you, Sloan, and I would trade the beauty sleep for the unbelievable blessings you’ve brought, again and again.

35. PUT SKIN IN THE GAME

Every time I put my money where my mouth is, magic happens. As a self-proclaimed “penny pincher” this was a hard pill to swallow, but from buying books to hiring help, research shows that those who pay pay attention. The more I spend, the more serious I am, the more success I see. So if I truly want a transformation, I walk the talk by committing to a transaction…and it’s been worth it every time.

36. RELAX YOUR DAMN PELVIC FLOOR

There is very little health advice that applies to everyone, but I can say with confidence that if you’re reading this blog (and made it allllll the way down here…go girl!), you should be relaxing your pelvic floor. Nearly all women have pelvic floor muscle tension, which can lead to pain, bowel and bladder dysfunction, and more. Click here to learn how to relax your pelvic floor and implement the same techniques I preach and personally apply every day for optimal pelvic health.

37. IT JUST GETS BETTER

I’ve never been smarter, felt sexier, or had a stronger sense of self. I honestly didn’t know this level of security existed, and I sure as hell didn’t expect it in my late(r) thirties. With every extra candle I blow out each year, [it] really does get better – [it] being every aspect of life I give my energy and attention. Forget “washed up”, try “watch out world!”, because I’m determined to make this a reality with every trip around the sun.

Ok…let’s do that again next year!?

Ok, that was a fun one! I honestly could have kept going…did keep going!…then paired it down to my top 37. And I’m curious to know – which one resonated with you the most?

Here’s to another beautiful year of goals & growin’ & goin’ with the flow of all that life has to offer. You better believe I’m going to start it with homemade espresso and a donut from our favorite local bakery, staying home from work to soak up snuggles with my girl, and an afternoon in our garden.

– Amanda

The post 37 Random Things I’ve Learned in 37 Years appeared first on Make + Manifest.

Health is Wealth, So Let’s Talk Money, Honey

amanda.m.hurlburt — Sat, 31 Aug 2024 20:18:17 +0000

What comes to mind when you think of the word “wealth”? A big, beautiful home? Brimming bank account? Maybe beach-front vacations? Or how about an unbelievable abundance of [fill in the blank]? (These were all of my first thoughts too.) But did you know that when you look up the history of the word “wealth”, it’s actually a combo of “well” and “health”!? AKA – wellness, wellbeing…proooooobably the whole reason you’re here!

About a year ago I paid off my six-figure student loans. Until that time, my money mission revolved around saving every possible penny and putting it towards debt. Frugality was my MO and I forfeited a fancy wedding, fun wardrobe, and far off getaways to demolish those unpaid dues. Since then, I’ve been able to shift towards goals of growth and giving, and through it all have noticed something wild – many finance principles also apply to wellness!

As a pelvic floor physical therapist who preaches and personally practices healthy habits and holistic living (95% of the time *wink wink*), this parallel was super fun to see. While I wish I had investment tips or market secrets to share, this space is more about feelin’ like a million bucks than having it in your pocket.

So if you agree with the English language that health is wealth, then these similarities I’m about to expose will be no surprise, and I hope they inspire you to look at both in a whole new light.

An investor’s mindset

The Davis house has a few rules – no shoes in the house, every meal is packed with protein, and Christmas decorations start going up the day after Thanksgiving (no exceptions). We also firmly believe if we’re going to spend our money on anything, it’s our health. From quality food to exercise equipment and memberships, testing, supplements, specialist appointments, and anything that will reduce stress or contribute to a better night’s sleep, we consider these purchases not only necessary and worthwhile, but an investment in our health.

I’m fairly new to the investing world, but I’m realizing it’s a long game, one that 66 year-old Amanda will thank current 36 year-old me for participating in every single day. And just like funding a 401(k) or Roth IRA, the ROI (return) on our health efforts isn’t always immediate either – gaining muscle, balancing hormones, and healing our guts takes time. But you do the work knowing that what you put in now will eventually pay off.

They say you can’t buy happiness, but (to an extent) I believe you can buy health. Unfortunately there’s no money-back guarantee or Amazon Prime shipping and patience and persistence are key, but when you put stock in your wellbeing, not only are you proving to yourself that you’re worthy, but the reward outweighs the risk every time.

The real meaning of “abundance”

If you would have asked me a year ago if I felt abundant, I probably would have burst out laughing, then followed it up with a quiet, cringy, self-conscious “no”. Because I used to think abundance was allllllllll about money, and ya girl is blessed, but the ol’ bank account isn’t necessarily what I’d call bursting or bountiful.

Then I heard a podcast explain the meaning of the word “abundant” as “something that’s present in large amounts, more than what’s needed, over-sufficient”, and my mind was blown. You can be abundant in anything…everything!!!…not just money! In other words, one can also have a surplus of creativity, opportunity, determination, happiness, purpose, AND health.

Health abundance can look a hundred ways – energy, strength, fertility, immunity, genetics, accessible & high quality healthcare…the list goes on. And just like finance gurus preach the importance of an abundance mindset over that of scarcity or lack, the same can be said in the wellness world too. Rather than perseverate on the problems, remember to also record the things that are going right and making you feel rich (because as long as there’s air in our lungs, we are blessed).

Knowledge (& proactivity) is power

“Why has no one told me this before!?”, I question each and every time I learn something new about saving, spending, and investing money. Then “this is the kind of stuff they should be teaching in schools!” is usually my next response. But there are no excuses…the information is out there and it’s really and readily available, buttttttttt it also requires proactivity & prioritization to actually be purposeful & powerful.

Health knowledge is no different. From books to podcasts, social media, and online courses, there are virtually (literally and metaphorically) ~~thousands~~ ~~millions~~ billions of resources available to ask questions, increase our medical knowledge, and improve our wellbeing. No more geographically limiting options, waiting for an appointment, relying on one person’s opinion, or blind trust. AKA – there’s no reason we can’t be setting and reaching our health goals with this newfound accessibility.

No matter where you are in your health (or wealth) goals, it’s possible you aren’t taking advantage of all the resources our modern world has to offer. Both my bank account and body benefit from being a life-long learner, and while I still consider myself a dabbler in the finance field, not a day goes by that I’m not studying or trying something new to improve my wellbeing too.

Small steps matter

I’m a “go big or go home” kinda gal (just one look at the *elaborate* chicken coop we recently built will prove it), and I tend to apply that mindset to most areas of life…sometimes to a fault. But in order to pay off my student loan debt, I followed Dave Ramsey’s “baby steps” (found in this book), and can admit there are some instances where starting small is of service.

This “slow and steady wins the race” principle also applies to health. Healing is often a product of several small but significant steps in succession – clearing the schedule, making the appointment, getting the blood work, buying (and taking) the supplements, making the lifestyle changes – until you see the life-changing results on the other side.

Is it always easy? Hell to the no! While I’ve written over 120 blog posts (!!!) filled with health tips and have at least 120 more in me, I still find myself slipping…sliiiiiding…and swearing to start again on Sunday. But that’s ay-okay, because it’s not about perfection. It’s about prioritizing yourself (your health & wealth ;)) with small, daily choices again and again and again, even after the days you don’t.

Know your numbers

I can’t be the only one who’s “conveniently” avoided a credit card statement or ignored the balance left in the budget. They say ignorance is bliss, and for a brief, brief moment, that belief can apply to our bills and bank accounts…but eventually the numbers come a-knockin’. From profit and loss to debts due, inflation, and interest rates, we can’t cross our fingers and stick our heads in the sand if we want to be successful.

Health is the same. Whether it’s the number on the scale or smart watch, tape measure or lab tests, barbell or blood pressure cuff, knowing *exactly* where you are and where you want to be is the best way to create a game plan and eventually reach those goals. While it’s sometimes painful to face the facts, numbers don’t lie and they provide a powerful place to put our attention, awareness, and action.

It’s easy to be naïve about the numbers; it’s also fairly easy and inexpensive to know everything about them. For me this looks like tracking my basal body temperature daily to monitor my menstrual cycle. I log into the EveryDollar App regularly to review and balance our budget. (At least) twice a year I do a full blood panel and at-home hormone testing to check the levels that matter most to me and my health goals. Knowledge in the numbers is necessary if you want to make strategic decisions, take productive action, and see real progress…period.

Teamwork makes the dream work

As a DIY-er to my core, I will do everything in my power to fly solo as long as possible with most projects and pursuits. And until recently, I applied this approach to my saving and investing efforts too. Then a few months ago we hired a financial advisor, and let me tell you…never have I ever felt so secure in my investment strategy and positive in my retirement plan. My questions were answered and confusions were calmed, all from talking with someone who knows their stuff and has my personal profit in mind.

I shouldn’t be surprised, I see this same thing in my pelvic health clinic and online consults all the time – women go from scrolling social and browsing blog posts with minimal improvement in their pelvic health to near instant results after consulting an expert. I personally experienced this when I stopped relying on Pinterest for my hormone health and hired a naturopath to help get me on the right track.

Working with someone whose specialty is your shortcoming can turn decades into days when it comes to becoming educated on and ultimately executing your endeavors. Sure…it can take a toll on the ol’ pride and pocketbook to do so, but I’ve found again and again that creating a team who’s working towards my wellness goals with me has always been #worthit.

There’s transformation in the transaction

From mindset to making moves, so far I’ve shared all the different ways we can be proactive in our wealth & health, aaaaaaand maybe you’ve noticed a theme? You have to put your money where your mouth is. Be it buying books to hiring help, there is some and sometimes a substantial amount of spending necessary to see the effects. And as a self-proclaimed “penny-pincher”, this was a hard pill to swallow.

There’s the saying “people who pay, pay attention”; others may call it putting “skin in the game”. No matter how you may’ve heard it, these words of wisdom ring true. In a time where our attention is pulled in a thousand directions, we only really prioritize the things that come at an expense. Seriously…stop and think about it for a second!

If you truly want to see transformation in your body or bank account, walk the talk by committing to a transaction (I’ve honestly found the more I spend, the more serious I am, the more success I see). Purchase an online course, consult with an expert, join a paid membership – research shows this almost always results in increased accountability and motivation, a surefire way to take it the next level.

You’re not alone

Ever look around the think everyone has it all together but you? Theeeeee biggest lie we tell ourselves when things get hard is that we’re in it alone, that no one else has, is, or ever will deal with our dilemma. Sure, certain personal factors might pack an extra punch, but at the end of the day we all have our own set of seasons, situations, and experiences trying to sabotage us. Aka – whether it’s matter of your body or bank account, I can assure you you’re not “the only one”.

When I was paying off my student loans, it seemed like I was alone in budgeting every dollar bill (like a bad ass, I might add) to put a dent in my debt and make ends meet. When I had a miscarriage, it felt like everyone around me was getting pregnant twice as fast with half the effort. “Why me?”, “why this?”, “why now?” creeps in a lot with money troubles and health struggles.

But when you step outside your circumstances, you’ll see the statistics – in my case, 10% of student borrowers owe over $100,000 and one in three pregnancies end in miscarriage. While I don’t wish either of these adversities on anyone, it can be comforting to know that you’re in good company and others have overcome the same challenges. [This] is why I share my strivings and setbacks…because there is power in numbers and knowing you’re not alone.

It’s personal

You’ve likely heard the terms “personal finance” and “personal health”, and that level of specificity is often used because…well…both are very personal! We’ve already established that everyone has their own individual issues, but this also means what works for someone else might not work for you. Between budgeting and investing, diet and exercise, there are known “rules” out there that should & could apply to most, but at the end of the day it all needs to be filtered through YOUR distinct lens of life.

I personally find this frustrating – I wish there was a one-size-fits-all approach to health and wealth, a reliable roadmap you could follow with guaranteed results on the other side. Screw unique, give me usual if it means wellness in every sense of the word. *Sigh*. Even if we have the right mindset, do the research, know the numbers, and hire the help, there’s still an element of trial and error due to our differences.

But because it’s all so individualized, I think it’s that much sweeter when you see success. Nothing will beat naturally getting pregnant with my daughter after being told it was impossible with my severe stage of endometriosis. I cried tears of joy and relief the day I wrote my last student loan check. Sure…there are others who have experienced these same achievements, but knowing what I personally persevered through leads to next-level appreciation and empowerment.

Women need to join the conversation

I doubt anyone has ever come out and said “money is for men”, but it’s most definitely the underlying narrative in our society. On average, men earn more money than women. Men are given the money messages of spend!, invest!, grow!, whereas women are encouraged towards saving, frugality, and discipline (i.e. do you really need that morning latte?). Guys talk about finances all the time, but I can only think of one girlfriend in my circle who mentions money with me, and even then it’s few and far between.

Women are left out in the wellness world too. Men make up the majority of research subjects because our hormones and menstrual cycles are “too complex” and add “too many variables”. So time & tests & trials are spent on the guys, then the results are applied to us gals with little care or consideration for our clear differences. And don’t get me started on how diet culture targets women to believe that smaller is sexier (sounds kinda like that savings strategy to me) *eye roll*.

Ladies, we need to join the conversations. We need to speak up and advocate for ourselves. We need to be bold and brave, confident and courageous, audacious and unapologetic when we’re dismissed, gaslit, and straight-up bullied in the money and medical worlds. No one is gonna do it for us; the ball is in our court. The more money moves we make and stands we take for our wellbeing, the closer we will get to equality in these arenas.

My favorite part about all of this!

Money is not my thing (yet!), but next year my goal is to read twelve books on the topic and I can’t wait to see what comes of it. I am, however, already a health expert (in one particular field more than others ;)), and realizing I can apply many of the conventional wellness concepts towards wealth feels like I’m already headed in the right direction. If you have experience in one area more than the other, consider this is your push and permission slip to take what you know and start the process towards progress.

As Steve and a blue-spotted puppy sing in my daughter’s favorite show, ”you can do anything that you wanna do”, and whether your current goal is health or wealth related, I really do believe the sky’s the limit, especially if you’re willing to apply the points above. Remember…there are soooooooo many ways we can be rich.

Wishing you all the wealth & health in the world.

– Amanda

The post Health is Wealth, So Let’s Talk Money, Honey appeared first on Make + Manifest.

8 Hidden Benefits of Healing Your Bladder

amanda.m.hurlburt — Sat, 17 Aug 2024 21:04:26 +0000

Let’s be honest…we all have our list of “should’s”. Mine currently includes, but is not limited to a monthly Goodwill run, cleaning my shower, and reaching out to our accountant. Whether you’re a self-proclaimed professional procrastinator, just really dang busy, or maybe both, there are only 24 hours in a day (and at least eight of them should be spent sleeping), so it seems nearly impossible to tick everything off each day’s sticky note full of to-do’s.

If you’re like one in three women who have urinary leakage, urgency, and/or frequency, perhaps finally fixing your bladder issues is on that list of “shoulds” too. And maybe every time you rush to the restroom or pull out another pantiliner or trip to the toilet in the middle of the night you’re reminded of this pending problem you keep putting off.

But what if I told you the benefits of getting to the bottom of your bladder troubles are bigger, more beautiful, and dare I say even better than you realize? Urinary health = pelvic health = wellness in every sense of the word; aka addressing your bladder issues means so much more than dry panties and less rushing to the restroom.

I love all things pelvic health. I could nerd out over the structures and science and strategies all day long. But what I love the most is what the solutions mean for you – your physical, mental, emotional wellbeing – and [that] is the secret I’m excited to share here.

First, let’s kick those excuses to the curb

Making your bladder & pelvic health a priority and taking the steps needed for real results is an investment, one that requires your time, energy, and money to see success. And when it comes to having thousands of other things battling for your budget and bandwidth…I see you, I feel you, I hear you, I am you. (Plus as women, we’re just more likely to put our needs last – liiiiiike at the very bottom of the very, very long list.)

News flash! Your bladder is already robbing you of those precious resources. All those bathroom breaks add up, pads and leak-proof panties aren’t cheap, and the stress & frustration & worry & embarrassment eventually take their toll.

Bladder health doesn’t have to be expensive, complicated, or time-consuming, and at the end of this blog post, I’ll show you *exactly* how to get started. I believe with all my heart that this kinda stuff should be accessible to everyone. I also believe you (yes YOU, friend) deserve a bladder you can trust and a body you can rely on.

Those hidden benefits of healing your bladder

We all have our best-kept secrets. Mine are…haha…I’m not gonna tell you! But something I know (that most women don’t) is what really happens when you take your pelvic health seriously and finally fix your bladder issues for good. Of course there’s the obvious – no more dreaded laugh-cough-leak combo, sleep through the night without needing to urinate, and stop pausing life to pee for the umpteenth time. And those all sound pretty great, right!? But there’s more!

There’s magic in making your pelvic health a priority, and I’m about to prove it.

SAVE SOME $$$

I’ve always said that if I could only spend my hard-earned dollars on one thing, it would be my health. And from supplements to a home sauna, blood tests to tinctures, I’ve been putting my money where my mouth is now more than ever. Each time I punch in my credit card number, I ask myself, “is this purchase getting me closer to my health goals?”.

Studies show the average woman with urinary leakage, urgency, and/or frequency spends an average of $900 per year dealing with her bladder – that’s things like pads, dry cleaning, medications, and doctor’s appointments. And unless she’s also investing in pelvic floor physical therapy, she likely still has bladder issues at the end of it all and is no closer to reaching her pelvic health goals.

Sure, working with a specialist costs money too, but when you address your bladder problems for good, allllllllll ^^those^^ expenses go away for good too. Instead of simply managing symptoms, they are amended, remedied, and made good as new. Just imagine when you could do with the cash you’re currently spending on your bladder!

EV-ER-Y-THING IS BETTER WHEN YOU SLEEP BETTER

Unless you’re over the age of 60, it’s actually not normal to wake up in the middle of the night to pee (and even then, only one time per night should be necessary). Because quality sleep is needed to reset, regulate, revive, recharge, and rejuvenate nearly every system in the body, interrupting it with trips to toilet can wreak havoc on your physical, mental, and emotional health.

Nixing nocturia (nighttime urinating) is actually achievable, and once you do, it means more than a rested partner or perfect sleep score. Deep, uninterrupted sleep can lead to improved energy and immunity, better mood and memory, happier hormones and heart health, and the list goes on! If you can’t remember the last night your bladder didn’t act like a built-in alarm clock, it may be time to sit down and seriously consider what addressing your nocturia would mean for your sleep and what quality sleep would mean for literally everything else.

LESS PELVIC PAIN

Pelvic pain has plenty of fancy names (vaginismus, vulvodynia, vestibulodynia, dyspareunia) and can manifest in even more ways (pain with sex, menstrual pain, back and hip pain, pain with vaginal insertion, pain on the toilet, etc.), but it typically has one ultimate cause – pelvic floor muscle tightness. Now…there are also quite a few common culprits behind pelvic floor muscle tightness, but resolving it is the first step in remedying nearly every iteration of pelvic pain.

Believe it or not, getting to the bottom of your bladder issues often starts with learning to relax the pelvic floor too. Not kegels, not core exercises, but releasing pelvic floor muscle tension. When you can concentrate on and truly control the pelvic floor in this way, both the bladder problems and pelvic pain tend to positively respond. It’s actually kinda cool! There’s a research-backed, realistic roadmap to real bladder health results and it starts with relaxing the pelvic floor. Don’t worry…I’ll tell you all about it below.

DITCH THE DIASTASIS

A diastasis is when the ligament down the center of the abdomen stretches and widens to make room as baby grows during pregnancy, and by 35 weeks nearly every woman has one. In some the diastasis remains after birth, for others the abdomen overall returns to it’s “normal” state. Whether you have an actual diastasis postpartum or not, the results of the ligament stretching can be long-lasting and look like poor back and pelvic stability, pelvic pressure, compromised gut motility and breathing patterns – i.e. change how your body looks & feels & functions.

If you’ve done core exercises until the cows come or tried the belly binders with no benefit, it’s because healing the pelvic floor is the necessary first step. Picture your torso like a can (specifically a can of your favorite bubbly beverage…mine’s kombucha!). Your diaphragm is the top of the can, your abdomen and back are the sides, and your pelvic floor is the bottom. If someone poked holes all over said can and you wanted to save the maximum amount of carbonated goodness, the first holes you’d plug up are the ones on the bottom…right!? Well the body is the same.

Trying to fix a diastasis/”baby pooch”/”mommy tummy” is impossible if there’s still liquid escaping out the bottom (figuratively and literally). But when you improve pelvic floor strength, coordination, and control, not only will the bladder function better, but the core will follow suit. Everything is connected, and sometimes that’s a beautiful thing.

BETTER SEX

Did you just slow your scroll? Haha…it’s ok…#noshame, sister! I think it’s safe to say not a single person would turn down superior sex. We’ve already established that the first steps to a better bladder will also help eliminate pain with sex, but did I mention they can lead to more and stronger orgasms, freedom to play with more positions, increased vaginal lubrication, and even improved sex drive!?

The female pelvic floor has three openings for the urethra (bladder), vagina (uterus), and anus (rectum), and it’s nearly impossible to affect one without the others. This is annoying when one pelvic health problem piles onto the other, but it’s pretty exciting to see that those same efforts to improve bladder strength and control can carry over to sexual function as well.

SAY “YES” MORE OFTEN

Stop and think about how many times you’ve said “no” to something that actually sounded amazing because of your bladder – jumping in the workout class, the window seat on the plane, playing with your kids, laughing & dancing with girlfriends, buying bright colored yoga pants, a long road trip. Urinary leakage, urgency, and frequency are the ultimate buzz kill because they often result in worry, frustration, and embarrassment, and it’s easier to just avoid the aggravating factors.

When you find the solution to your bladder symptoms rather than mask or manage or pay no mind to them, magic happens. You go from dodging the things you love to diving in headfirst. Life’s too short to let your bladder call the shots, and becoming the “yes girl” (in only the best of ways) doesn’t have to be that far off.

STOP THE CYCLE & SAVE THE WORLD

“Why has no one told me this before!?” is one of the most heartbreaking things I hear in my pelvic health clinic. Because between the women in our families, our ride or die besties, health class, and a lifetime of doctor’s appointments, you’d think someone…anyone would share the (sustainable & really quite simple) strategies to avoid or address the bladder issues that eventually impact us all.

Imagine if you had that information to share with those you care about most. Can you picture a world where generation after generation of women passed this kind of insight along the same way we do recipes or stories or heirlooms!? When you take the time to learn about your body and implement the methods heal it, the lifestyle changes and life-changing knowledge are not only yours to keep forever, but yours to share with anyone and everyone who will listen.

CONFIDENCE & CALM & CONTROL

As women in this current world, there are enough things triggering our stress and insecurities, we don’t need our own bodies adding to the noise. But when your bladder starts becoming a 24/7 bother, it can take a toll on your physical, mental, and emotional health. It might begin with a few drops here or a rogue sneeze there, but pretty soon a quick trip to Target becomes packing your purse with pads and making sure to pee before you leave, making sure not to drink tooooo much coffee, and at least one mad dash across the store to the please don’t let there be a line bathroom.

^^That^^ scenario may be common, but it’s not normal, and there’s a cure for the incontinence that’s robbing you of your confidence, calm, and control. You should be able to go to Target without a care in the world (other than if you remembered to bring that return and if the cute new Studio McGee collection is in stock). Can you even conceive what a day without worrying about your bladder would look like? As someone who’s been on both sides, I can tell you that the power and peace of mind never get old.

Now…how to heal your bladder (!!!)

Eeeeek! The time has come, friend. If you’ve been nodding along or saying “yes, I need this!” to any of the above, I have two things to tell ya – 1) you’re not alone, and 2) there is a realistic & research-backed remedy to bladder leakage, urgency, frequency, nighttime urinating, and pelvic organ prolapse, but it’s not something you learned in health class (unfortunately), nor can you pick it up by scrolling TikTok.

To heal your bladder and get those hidden benefits in the process, you need a step-by-step roadmap with simple strategies in a specific order for the most success (the same blueprint that’s worked for me and hundreds of my patients), specialized support that’s just a click away to answer your personalized questions and keep you accountable, and the ease of doing it all from the computer and your favorite corner of the couch – because no travel or appointments means less stress and excuses. And you can get it all in The Bladder Blueprint.

With eight jam-packed video training modules, printable guides, and next-level access to a certified pelvic rehab therapist (that’s me…hehe ;)), you’ll learn exactly how your bladder works, how to establish pelvic floor strength and control, the techniques to heal your specific bladder concerns, and how to maintain it all for the long term.

Here’s the deal – you could use that search bar on the left to browse through all my other blog posts and probably piece together 80% of the information you need to heal your bladder. But will you truly take that time and energy, orrrrrrr will you pull out yet another pad and secretly wish you had the accessible & actionable & attainable strategies to achieve the peace of mind that comes with bladder control?

The Bladder Blueprint is full of actionable advice for real results, created by a woman who’s been there too, for the woman whose big & beautiful & busy life needs a bladder she can depend on. And remember…it’s not just about less leakage and fewer bathroom breaks (though those are amazing!). It means fully participating in life, sleeping through the night, less pain, better sex, knowledge to pass on to those you love, and my favorite – control, confidence, and certainty in your body.

Only you know what’s best for you, your body, and *ahem* your bladder, friend. But I do know you deserve a bladder you can trust and a body you can rely on. Whether you join me inside The Bladder Blueprint or not, promise me you’ll make your pelvic health a priority.

– Amanda

The post 8 Hidden Benefits of Healing Your Bladder appeared first on Make + Manifest.

All Things Pelvic Organ Prolapse: Symptoms, Self-Exams, Exercises, Surgery & Soooo Much More

amanda.m.hurlburt — Fri, 28 Jun 2024 12:23:39 +0000

You know you’re a pelvic floor physical therapist when you’re targeted with an ad for a sweatshirt (or coffee mug or sticker or banner…so many options, the world was my oyster!) that says “do something that would make a 1960’s man think your uterus would fall out”. Did I not-so-silently giggle to myself when I saw it? Yes. Did I almost buy it? Also yes. Well done, algorithm…well done. PS – Here it is if you wanna take a peek and/or purchase

Then, as the real life algorithm seems to work, the subject of pelvic organ prolapse started popping up everywhere – at my pelvic health clinic, in my online virtual consults, podcasts I was listening to, social media, conversations with friends – aaaaand there was a theme. Very few women *truly* understand 1) what a prolapse is, 2) what causes it, 3) their treatment options, and 4) how to prevent it. So I’m breaking ^^that^^ all down today…and more!

I have a structural Grade 2 rectocele (you’ll know what that means here in a minute!) after a severe vaginal tear while birthing my daughter and I treat women with pelvic organ prolapse every day. Despite these particular qualities, I don’t consider myself a prolapse “expert” by any means. But between personal experience and hundreds of patient encounters, ya girl does know a thing or two on the topic.

As always, this is a holistic approach to pelvic health with intentional information, actionable advice, and realistic results on the other side. Whether you know you have a prolapse and could use a little help, think you might have one but are getting mixed reviews, or just want to prevent a prolapse in the future, this is EV-ERY-THING you need to get started. Girl scout’s honor.

You know I love to start with an anatomy lesson…

I firmly believe education is at least 50% of health and healing. When you understand how the body works and what’s “normal”, you’re clearer in your needs and can take more confident action moving forward. [This] is why I begin nearly every blog post with a quick anatomy review – because your success kiiiiiinda depends on it.

The pelvic floor is a sling of muscles that sit in the bottom of the pelvis. It’s job includes sphincter control of the bowel and bladder, sexual function, and stabilizing the spine, hips, pelvis, and…you guessed it!…pelvic organs. Moving from front to back (or left to right in this picture), the female pelvic organs include the bladder, uterus, and rectum. Each organ also has multiple ligaments that connect it to the pelvis for extra support.

Sooooo…what exactly is a pelvic organ prolapse (and do YOU have one)?

A pelvic organ prolapse is when the bladder, uterus, rectum, or small intestines start to fall from their normal resting position. Each type of prolapse has its own name according to what organ is affected and which canal it’s collapsing into. The prolapse is then given a grade based on the distance the organ has descended. It’s very possible to have more than one prolapse and for the grade to change (for better or worse) over time.

TYPES OF PELVIC ORGAN PROLAPSE

Remembering the fancy names of each prolapse is 100% unnecessary, but these are words I’d love for you to recognize moving forward in your pelvic health journey. And if looking at this list feels intimidating or confusing, please appreciate that labeling your prolapse type is helpful but also 100% unnecessary to get value from this blog post and begin the healing process.

Cystocele – bladder into vaginal canal
Urethrocele – urethra into vaginal canal
Urethrocystocele – bladder & urethra into vaginal canal
Uterine Prolapse – uterus into the vaginal canal
Enterocele – small intestines into the vaginal canal
Rectocele – rectum into the vaginal canal
Rectal Prolapse – rectum into the anal canal

PROLAPSE GRADES

Knowing your prolapse grade can be important when determining the effectiveness of conservative care…liiiiiiiike the things I’m beyond excited to nerd out on here. Research shows pelvic rehab provides promising results for Grades 1 & 2, but the probably of improvement declines as the prolapse grade increases. Prolapse grades should be tested in multiple positions (laying down, standing, even squatting), at various times of day (it can change as the day goes on) and both at rest and when bearing down.

Grade 0 – absent, no prolapse
Grade 1 – more than 1 cm above the hymen (or vaginal entrance)
Grade 2 – 1 cm above or beyond the hymen
Grade 3 – more than 1 cm beyond the hymen
Grade 4 – complete retroversion of the organ

**WHERE DO YOUR ORGANS “FALL”?**

There are multiple ways to determine if you have a prolapse, the type of prolapse you have, and its severity. (PS – Simply relying on symptoms is not always accurate as less than 10% of women complain of prolapse signs, but up to 50% will have one on exam. Wild…I know!) An assessment by a pelvic floor physical therapist or gynecologist is the most accessible option. Imaging is also available such as a urodynamics test if a bladder prolapse is suspected, defocography study for a rectocele or rectal prolapse, and MRI.

The easiest place to start is by examining yourself…all you need is a handheld mirror (or a phone with the camera on “selfie” mode)! Here’s whatcha do –

1. Get in a position where your vaginal opening is exposed. This could be laying on your back with your head propped up, sitting with your back against a headboard, wall, or bathtub, on the toilet, or in a deep squat. I honestly recommend looking in more than one position as your prolapse grade may change with and without gravity.

2. Using one had to spread your labia majora and minora (or vaginal lips) and the other to hold the mirror or phone, look inside your vaginal opening. Take note of any bulging or abnormal lumps of tissue taking up space in the vaginal canal. If there’s no bulging, you may not have a prolapse. If there is, it can be worth noting:

What it looks like at rest
What it looks like when you hold your breath and push down like you’re trying to poop
What it looks like in different positions
How far above or below your vaginal entrance the bulge stops, both at rest and when bearing down (this will give you the grade of your prolapse)
Where the bulge is coming from – the front of your vagina (bladder prolapse), straight above your vagina (uterine prolapse), or the back of your vagina (small intestine or rectal prolapse)

3. Not all doctors are able to/choose to/know to test for prolapse in various positions and at different times of day. Consider taking pictures of what you find in your self-exam to show your trusted medical professional.

Signs & symptoms of pelvic organ prolapse

As I mentioned earlier, many women have a prolapse but no telltale signs to suspect it. Those sneaky SOB’s. And honestly, many of the common symptoms I’m about to share aren’t exclusive to a prolapse diagnosis either. If you resonate with anything in the following lists, consider it your signal to check for or confirm your concerns of pelvic organ prolapse…and take the next steps.

(GENERAL) SIGNS OF PROLAPSE

Visible, palpable, or noticeable lump or bulge in the vagina or rectum
Pelvic heaviness, pressure, or pain that often worsens with increased activity, at the end of the day, after going to the bathroom, or on your period
Pain or difficulty with vaginal insertion, can feel like there’s something in the way

SIGNS OF CYSTOCELE (BLADDER PROLAPSE), SPECIFICALLY

Bladder leakage & urgency, occasionally present with intercourse
Recurrent urinary tract infections (UTI)
Weak or prolonged urinary stream that improves with change in position
Incomplete bladder emptying & post-urinary dribble

SIGNS OF RECTOCELE (RECTAL PROLAPSE), SPECIFICALLY

Low back pain
Bowel leakage & urgency
Incomplete or difficulty emptying that improves with change in position or splinting (pushing on the perineum or rectum) with bowel movement
Constant sensation of constipation

Let’s talk about common causes

Like most pelvic floor problems, there is *always* an underlying cause – the body never freaks out for funsies. And when you can identify the culprit, fixing the issue becomes infinitely easier. There are standard sources of prolapse every woman should be aware of, but the goal is not that you proceed to tiptoe through life or anticipate the worst. I’m sharing these regular reasons because the “why” naturally leads to the “how”…the whole reason you’re here!

POSTURE

Picture your pelvis like a bowl filled with water…and fish! That fishbowl needs to stay on a flat, horizontal surface to keep the water and fish in the bowl, right!? In the same way, a neutral or level pelvis is optimal for supporting the pelvic organs. If the pelvis leans too far forward (anterior tilt) or backward (posterior tilt) or consistently orients to one side (lateral tilt), there will be a change in muscle length and tension, and ultimately affect pelvic floor function. AKA – The water and fish will fly right outta the bowl and hellooooooo prolapse!

INCREASED ABDOMINAL PRESSURE

The pressure inside the abdomen naturally varies throughout the day with changes in activity and position. And because that pressure primarily pushes downward (thank you, gravity!), a persistent or prolonged increase in said pressure can promote pelvic organ prolapse. Repetitive coughing or sneezing (due to illness, allergies, smoking, or asthma), chronic constipation (and the pushing that tends to come with it), and heavy lifting (especially with breath holding and/or poor form) all have a negative effect on abdominal pressure and can create a prolapse over time.

PREGNANCY & CHILDBIRTH

Not every woman who has a baby will have a prolapse, and there are also those who develop a prolapse prior to or without ever having babies at all. But just the weight of a baby sitting on the pelvic organs is enough to raise the risk. Combine that with multiples, more than one pregnancy, prolonged labor, high-grade tearing, a forceps or vacuum-assisted delivery, and the probability multiplies even further.

HYSTERECTOMY

Many believe the uterus is only for monthly periods and makin’ babies, but because of its position between the bladder and rectum, the uterus also provides support to its surrounding structures. Therefore, when a woman has a hysterectomy and the uterus is removed, the bladder and rectum are compromised and become more likely to prolapse into the vaginal canal.

MENOPAUSE & ESTROGEN DEFICIENCY

Every woman who lives long enough will go through menopause (whether naturally or surgically), and with menopause comes a drop in estrogen and therefore muscle mass, both of which do not discriminate from the pelvic floor. Estrogen gives muscles and tissues their bulk & strength & elasticity, and a loss of those properties in the pelvic floor and vaginal wall can contribute to pelvic organ prolapse.

PELVIC FLOOR DYSFUNCTION

I dare to argue that all the risk factors mentioned here would be farrrrrrr less…well…risky if they were combined with optimal pelvic floor strength, coordination, and control. But when there’s underlying muscle weakness, tightness, and/or subpar pelvic health habits, those poor pelvic organs don’t stand a chance. While we might not be able to control some of the common prolapse causes, [this] is where proactivity can make the biggest difference.

Allllllll the treatment options (& where you should start)

If ya scrolled right to this money makin’ info, I don’t blame ya! It’s fun to share the eye-opening facts, but the real flex is moving forward with informed, cut-the-fluff effort. I’ve found that many women think (because they are unfortunately told) surgery is the only solution for pelvic organ prolapse, and that couldn’t be further from the truth. Is surgery sometimes warranted? Yes! But you’re reading a blog post by a pelvic rehab therapist, m’kay!?…so the *other* options are what I’m most excited to enlighten you on today.

WHERE SHOULD Y-O-U START?

Like most health concerns, there are medical remedies that span the conservative to invasive spectrum. When it comes to prolapse, the effectiveness of each level of care depends on the grade or severity of the descending organ. To repeat myself from earlier – research shows pelvic rehab provides promising results for Grade 1 & 2 prolapse, but the probably of improvement declines as the prolapse grade increases.

Another determining factor is the nature of the prolapse, beyond which organ is falling and to what grade. Prolapses can be functional, structural, or a combination of the two:

Functional prolapse – caused primarily by pelvic floor dysfunction, specifically muscle tightness and/or weakness
Structural prolapse – caused by tissue laxity due to loss of nerve, muscle, ligament, or fascia integrity
Mixed prolapse – signs of both functional and structural components

A functional prolapse is more likely to respond to conservative care than a structural one. You can determine which one you have by testing the prolapse both at rest and with bearing down as described above. If the organs are sitting where they’re supposed to at rest but descend with bearing down, this is likely a functional prolapse. If the organ is already situated lower at rest, it’s probably a structural prolapse.

Even if your prolapse is structural and/or higher than a Grade 2, I always recommend starting with pelvic floor physical therapy first. Sure, I miiiiiiiight be bias, but 1) it will also improve surgical outcomes if you eventually decide to go that route, 2) it’s recommended after surgery anyway, so why not get a head start, and 3) a healthy pelvic floor never hurt nobody!

PELVIC FLOOR PHYSICAL THERAPY

No shade at MD’s, but general practitioners know a little bit about a lot. Gynecologists and urologists have a more specialized education, but at the end of the day…they’re surgeons who will, more often than not, recommend surgery. Physical therapists know a lot about a little bit (a fact that I’m actually quite proud of), and if you want to address those primary causes of prolapse like poor posture, increased abdominal pressure, and pelvic floor dysfunction, pelvic floor physical therapy is your best bet.

Posture. For every five-degree increase in thoracic kyphosis (or rounded back posture), there’s a 1.35x likelihood of uterine prolapse. And we’ve already touched on the effect anterior and posterior pelvic tilt have on pelvic floor muscle length and strength. Simply being more mindful with posture is a great place to start; strengthening your core, back, and glutes will remedy that bad posture for good.

Breathing. Keeping the stomach sucked in or breath holding during daily life increases abdominal pressure and can contribute to pelvic organ prolapse over time…and both are overall quick to correct. Belly breathing stabilizes abdominal pressure and optimizes pelvic floor length and strength in the process. Breathing out on the hard part of movements (like bending, lifting, pushing, pulling, squatting) supports the core and pelvic floor and prevents downward pressure on the pelvic organs.

Pelvic floor relaxation. When we think of prolapse, we often picture loose, hanging, sagging pelvic floor muscles flapping in the wind (lovely, I know). But in more cases than not, many women with pelvic organ prolapse have muscle tightness, and this must be resolved before trying to strengthen. You wouldn’t give someone a stress ball to squeeze if their hand was stuck in a fist, would you!? Learning to relax the pelvic floor is almost always the first, best, most necessary place to start, and the four steps in this free guide will help optimize muscle length, coordination, and control.

Pelvic floor strength. Only once the pelvic floor muscles are relaxed and posture and breathing are under control do I recommend working on pelvic floor strength. Kegels (or repetitive pelvic floor contractions) and deep core exercises are vital in the process of improving the grade and severity of symptoms for pelvic organ prolapse, and everything you need to know about them is right here in this free guide.

Pelvic floor control. Pelvic floor strength is lovely, but if you don’t know when and how to use that strength, it’s practically pointless. One of my favorite quick wins for pelvic organ prolapse is “the knack”, a two-second trick you can try TODAY which provides an added layer of support when the prolapse is placed in a compromised position.

How to do “the knack” –

1. Right before an activity that places pressure on the pelvic floor – coughing, laughing, sneezing, lifting, bending, pushing, pulling, squatting – perform a quick and strong kegel (or pelvic floor contraction) to brace your pelvic floor.

2. Hold the kegel through the activity.

3. Fully release the kegel once you’re done with the activity.

4. Please note – “the knack” should not be done with prolonged movements like running or jumping rope (even if you have prolapse symptoms with those activities).

Splinting. Bowel movements can be especially difficult for someone with a rectocele or rectal prolapse as they create a pouch where stool can get stuck. This often contributes to constipation, the sensation of incomplete emptying, and excessive pushing. While it doesn’t necessarily fix a prolapse, placing external pressure on the perineum (the tissue between the vaginal and anal opening) with your fingers or putting a finger in the vagina and pushing backwards on the perineum can temporarily minimize the rectal prolapse pouch and make bowel movements easier.

In the name of truthfulness and transparency, there are some cases, especially with a structural and/or high-grade prolapse, that completely resolving a prolapse with conservative care like pelvic floor physical therapy is impossible. But with the strategies above, many prolapses can improve or at least become asymptomatic, and that’s a win in my book.

If you could use a little help through this process and prefer a more personalized approach, I’m just a click (or three) away. My one-on-one online consults have proven effective for pelvic organ prolapse again and again, and I’d love to help you achieve your pelvic health goals from your favorite corner of the couch.

PESSARY

A pessary is a minimally invasive, removable device that’s placed in the vaginal canal to support the pelvic organs. They’re often made of silicone and come in multiple shapes and sizes. Many health practitioners (i.e. primary care doctors, nurse practitioners, gynecologists, urologists, and pelvic rehab therapists) have specialized training to properly prescribe and fit a pessary. This can be a great short or long-term solution for those who don’t respond well to pelvic floor physical therapy, who don’t want surgery, who are waiting for surgery, who want more babies, or who aren’t surgical candidates for whatever reason.

When choosing a pessary, it’s important to note that many women have to try multiple shapes and sizes before finding the right fit. And when I say “right fit”, I mean it shouldn’t be painful (in fact…it really should feel like there’s nothing there at all), there should be no rubbing or bleeding, nor should it easily fall out. You will likely need to try a pessary for a few hours if not days to be sure it’s the perfect one for you.

While a downside of a pessary is that they require ongoing care, once you learn how to insert & remove & clean it, it simply becomes a part of daily life. Some women wear it all day every day, others only use it as needed, often with higher intensity or prolonged activity. Pessaries can be removed and cleaned as often (or not) as you like, at least once every two weeks.

SURGERY

In all honesty, I’m not a huge fan of surgery for pelvic organ prolapse. I believe it should be a last resort and reserved only for severe cases that fail both pelvic floor physical therapy and pessary placement. This isn’t just because of a pride in my profession…it’s because I’ve seen far too many “prolapse surgery gone wrong” cases in my clinic, and the chronic post-operative pain, bowel and bladder issues, and further sexual dysfunction likely could have been prevented.

On that note, I did promise to give allllllll (I think I got all the “L”s?) the available options for pelvic organ prolapse, and surgery is most definitely one of them. Sure…there are plenty of positive outcomes, but you ~must~ weigh the risk with the reward. The obvious reward – no prolapse. The risks? Well, that’s what I’ll share here too.

Colpocleisis. The vaginal canal is shortened and closed off to raise the pelvic organs back into the pelvis. Penetrative vaginal intercourse is no longer possible after this surgery. It can be performed on women who have or have not had a hysterectomy and with various types of prolapses.

Suspension/fixation. Stitches are used to shorten the ligaments and raise the organs back to their normal resting position. These stitches are often placed in surrounding ligaments or muscle in the pelvis.

Mesh sling. A piece of mesh is attached at the front and back of the pelvis to create a sling and support the organs.

Hysterectomy. In the case of a uterine prolapse, some will opt for a hysterectomy to remove the uterus altogether. While this does take care of the uterine prolapse, there is now increased risk for bladder and rectal prolapse as they are missing a vital organ for structural support.

Surgery is often thought of as the quickest, easiest fix for prolapse, and they’re right!…a few hours on an operating table is overall fast and easy. But when mesh is brought into the mix, tissues are tugged and tacked in unnatural places, and vital organs are removed or closed off…complications occur. And when the underlying causes of pelvic floor dysfunction aren’t addressed…prolapse symptoms persist or return.

A hot take – pelvic floor physical therapy is recommended after prolapse surgery to prevent complications and optimize outcomes, so why not just start there and see what happens before surgery? “I wish I would have known” is one of the most heartbreaking things to hear as a clinician…but now you do.

11 word document pages later…

Whew! Sometimes I forget that when I take on these big topic kinda posts, I’m going to be writing for a while. But that’s ok, because now this resource exists on the world wide web, and I’m so happy you found it! Obviously this is written from the perspective of a pelvic rehab therapist, and my biases tend to be quite big, but my goal is that this post leaves you taking informed action, no matter what that action is. I might know the prolapse terms and latest research, but you know your body better than I ever will, and when you combine information with intuition…you’re unstoppable.

Forget “do something that would make a 1960’s man think your uterus would fall out”. I’m half tempted to make us shirts that say “do something that will prevent your uterus from falling out”, and I hope you found exactly what that “something” is here today.

– Amanda

The post All Things Pelvic Organ Prolapse: Symptoms, Self-Exams, Exercises, Surgery & Soooo Much More appeared first on Make + Manifest.