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THE PENROSE POST
JANUARY 2025
PENROSEPT.COM | 360-456-1444
Introducing Our New Pelvic Floor Specialist, Brittany! HOW PELVIC FLOOR THERAPY CAN CHANGE YOUR LIFE
You’ve probably heard about your pelvic floor, but do you know exactly how it can affect your daily life? I’ve seen my share of diverse health conditions, but today, I’m particularly excited to introduce a new member to our team who specializes in a field many might not be entirely familiar with. Meet Brittany, our new physical therapist who brings a wealth of knowledge and expertise on pelvic floor health that benefits both men and women. Picture this: a network of essential muscles at the base of your pelvis, supporting your bladder, bowel, and, for women, reproductive organs. These muscles are crucial, yet when they falter, the impact on your everyday routine can be profound, ranging from inconvenient to downright debilitating. Now, let’s debunk a common myth: Issues like incontinence or pelvic pain are not just “part of getting older” or something you should accept
post-childbirth. It’s not just something you have to accept, then pull on a pair of Depends and carry on in discomfort. These are signals from your body that something is out of sync, and just like any other muscle group, there are ways to rehabilitate and strengthen your pelvic floor. Brittany brings a refreshing perspective to this often-overlooked area of health. She starts with a comprehensive evaluation, starting with a casual chat, helping you understand your body better. Brittany uses a pelvic model to illustrate exactly what’s going on under the surface, showing you the specific muscles that might be too tight, causing pain, or too weak, leading to those unexpected leaks. Treatment is not one-size-fits-all. Brittany crafts personalized plans involving anything from targeted exercises to relax and strengthen the muscles to manual therapy techniques or simple lifestyle changes that can alleviate symptoms. She’s all about educating and empowering you to take control of your health. For the men in the room — this isn’t just a women’s issue. Men can also suffer from pelvic floor dysfunctions, which may manifest as pain or other uncomfortable symptoms. Brittany’s expertise also covers the unique needs of men’s pelvic health, ensuring comprehensive care for everyone. One of the most liberating aspects of Brittany’s approach is her commitment to breaking the stigma around these conditions. Too often, people suffer in silence, resigned to discomfort or embarrassment. But here’s the truth: You don’t have to live like this. Whether it’s a laugh leading to a leak or pain interrupting daily tasks, it’s not something to brush off. Imagine reclaiming your confidence during workouts, not mapping out bathrooms
BALANCE CLASS 10:10 a.m. on Monday PILATES CLASS 9:00 a.m. on Monday and Wednesday
RSVP required
Other Wellness Services Include: Massage Therapy, Personal Training, Eating for Joint Health, and Inflammation Coaching
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The Truth About Tuck-in Time
SLEEP’S SURPRISING PERKS AND PITFALLS It’s common knowledge that sleep does a body good, but how much slumber affects our overall health may surprise you. Here are three of the most unexpected ways sleep impacts our everyday lives.
relieving affected area(s). While losing sleep due to pain may be a classic chicken-or-the-egg scenario, it’s no secret that getting a proper night’s sleep is essential for restoring our bodies to proper health. Sleep Deprivation Is a Diet Destroyer Are you having trouble losing weight? Cutting calories likely won’t help you achieve your goal if you’re cutting your sleep hours at the same time. Sleep deprivation negatively affects two of our body’s most important hormones: leptin and ghrelin. Leptin informs our brain when we’re full, while ghrelin lets it know when we’re hungry. The less we sleep, the longer we’re awake — and the more time ghrelin has to make us think about snacking. A lack of sleep may also make you feel too tired to hit
the gym, causing you to lose out on another opportunity to keep your diet on course. The Slumber-Suppressing Mutation Do you jump out of bed most mornings after sleeping six or fewer hours? You may be powered by a mutation in your family’s genetics. People who inherited a rare variation of the ADRB1 gene, which affects the coding of receptors that influence a person’s sleep-wake cycle, are likelier to start the day feeling fine despite having a shorter night’s rest than most people. That’s right — being a morning person may be built into your DNA!
Less Pillow Time Equals More Pain If you’re having trouble sleeping due to chronic pain, you may have unwittingly trapped yourself in a cycle that’s wreaking havoc on your body. A poll by the National Sleep Foundation revealed that two-thirds of respondents who noted experiencing persistent physical discomfort weren’t getting enough sleep at night. Additionally, a University of California, Berkeley study of 24 young adults determined that reduced sleep can disrupt the brain’s mechanisms for recognizing pain signals and
Delicious Sugar Alternatives for a Healthier Life THE SWEET ESCAPE:
Do you crave sweets but want to dodge the sugar crash? There’s no need to sour on the idea of having tasty treats just because you’re avoiding regular and refined sugars. You can easily find various healthy sugar substitutes that taste delicious and cut calories and health risks associated with the regular sweet stuff. Here are some to look for. Stevia Stevia is an all-natural sweetener made from leaves. It’s about 200–400 times sweeter than regular sugar and has no carbohydrates, calories, or artificial ingredients. This tasty option is widely available in powder or liquid form, but be sure to read labels. (The brand Truvia adds erythritol, another sugar-free sweetener, and Stevia In The Raw adds maltodextrin, a carbohydrate.) Though stevia can taste metallic for some people, it’s a wonderful way to sweeten drinks or food without causing insulin spikes. Along with being a good option for people with diabetes, it helps manage healthy weight for those on keto or low-calorie diets. Allulose Allulose is a rare natural sugar found in fruits like dates and mulberries. It has 90% fewer calories than regular sugar,
making it an almost entirely guilt-free option for those trying to lose weight. This option also doesn’t negatively impact blood sugar or insulin levels, but studies are still needed to determine other potential side effects. It has a similar taste and texture to standard sugar, making it an easy swap. Monk Fruit Sugar This liquid sweetener comes from the monk fruit, a small melon-like fruit named for the Buddhist monks who cultivated it in ancient times. The fruit is naturally about 100–250 times sweeter than the sugar we buy at the store. Monk fruit sugar is a zero-calorie, anti-inflammatory option for coffee, smoothies, and other recipes. But, again, read labels. A popular brand of monk fruit sweetener, Lakanto, contains erythritol, and Monk Fruit In The Raw uses maltodextrin. With healthy alternatives like stevia, allulose, and monk fruit sugar, you don’t have to deny your sweet tooth! These natural options are packed with flavor without calories and health risks. Whether you’re managing your weight, watching your blood sugar, or trying to make smarter choices, you can treat yourself with these sweet choices. After all, life is too short to skip dessert, especially one made with an all-natural sugar substitute!
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PEDAL-POWERED PERFORMANCE
CYCLING FOR A BETTER YOU
Looking for a fun way to strengthen your heart and mind? In an ever-expanding world of exercise options, cycling is one of the simplest and most effective ways to improve everything from memory to sleep. Here’s a look at how spinning your wheels can be great for your health. A Runner’s High on Wheels Ever feel great after going for a bike ride or even a nice stroll around town? That’s because our bodies are full of hormones that react positively to physical activity. The release of endorphins, the chemicals in our brains
body fat and cholesterol levels. Research also shows that cycling and other forms of exercise can reduce tau, a brain protein linked to the development of Alzheimer’s disease. Beware the Burnout Barrier While a new exercise regimen that produces profound health benefits can be exciting, placing too much value on your success at cycling or exercising in the gym can lead to disappointment, burnout, and — perhaps the riskiest of all — compulsion. “Cycling is fabulous for your mental health. However, you can take it too seriously,” cautions Josie Perry, a psychologist who operates the UK-based health consulting group Performance in Mind, in a recent interview with Cycling Weekly. “When it becomes a core part of your identity, there are risks: Things like overtraining [and] exercise addiction impact on other areas of your life.” Just as eating too many fatty foods can lead to obesity, overextending yourself in a new effort to get healthier can make you feel worse than when you began. As with most things, moderation is vital to enjoy cycling and reap its many rewards.
that lift our spirits, is behind the joy we often feel after cycling or other exercise. It also decreases our blood pressure and the stress hormone cortisol. Lower cortisol levels have been linked to increased deep, regenerative sleep. A Super Solution for Seniors As an aerobic exercise, cycling has been shown to have considerable physical and mental health benefits for individuals older than 55. A study of cyclists ages 55–70 revealed that they maintained muscle mass and strength more consistently than non-cyclists in the same age bracket and had better
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CITRUS-HERB PORK ROAST
wherever you go, or simply enjoying a sneeze without anxiety. That’s the freedom Brittany’s expertise offers.
INGREDIENTS • 1 boneless pork sirloin roast (3–4 pounds) • 2 tsp dried oregano • 1/2 tsp ground ginger • 1 tsp pepper • 2 medium onions, cut into thin wedges • 1 cup plus 3 tbsp orange juice, divided
Inspired by TasteOfHome.com
• 1 tbsp sugar • 1 tbsp grapefruit juice • 1 tbsp steak sauce • 1 tbsp reduced-sodium soy sauce • 1 tsp grated orange zest • 1 tsp salt • 3 tbsp cornstarch • Egg noodles, cooked
So, if you’re nodding along,
thinking about how this speaks directly to those hidden worries you’ve been carrying, why wait? It’s time to transform your health journey. Together, we can restore function, freedom, and peace of mind. Brittany is ready to help rewrite your story, one appointment at a time. I recently interviewed Brittany to dive deeper into what pelvic floor health entails, so if you want to join the discussion, scan the QR code! Here’s to a healthier, stronger you — no holds barred!
DIRECTIONS
1. Cut roast in half. In a small bowl, combine oregano, ginger, and pepper; rub over pork. In a large skillet coated with oil, brown roast on all sides. Transfer to a slow cooker; add onions. 2. In a small bowl, combine 1 cup orange juice, sugar, grapefruit juice, steak sauce, and soy sauce; pour over roast. Cover and cook on low for 4–5 hours or until meat is tender. Remove meat and onions to a platter. 3. Transfer cooking juices to a small saucepan. Add orange zest and salt. Bring to a boil. Combine cornstarch and remaining orange juice. Gradually stir into the pan for 2 minutes or until thickened. Serve with pork and noodles.
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360-456-1444 | PenrosePT.com
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
INSIDE THIS ISSUE
1.
Pelvic Floor Problems? Meet Brittany, Your New Wellness Ally
2.
Slumber’s Hidden Secrets
Your Go-To Guide for Healthy Sweeteners
3.
Cycle Your Way to Health
Citrus-Herb Pork Roast 4. Outdoor Play Power-Ups
Building a snowman outside in the cold air is much better than sitting in a warm room with a cellphone for maintaining a child’s physical and mental health in the wintertime. Although most people tend to stay indoors during winter, spending time outside on snowy days can significantly people of all ages a needed boost. Here are a few interesting facts that show how a winter wonderland can enhance our well-being. The Perks of Outdoor Play Did you know you’re more likely to catch a winter cold if you stay indoors? Although we instinctively huddle in close quarters when temperatures drop, hiding inside makes us more susceptible to germs that thrive in stagnant air. Studies have shown that being cold may trigger our immune systems, which means playing outside in the fresh winter air is often better for a child’s body than snuggling up in a warm living room. Getting outside in winter also puts a child’s mind in motion. Although the sight of icicles and one’s breath in winter are old hat for adults, these seasonal events could inspire wonder and curiosity in young people, allowing them to learn new things about the world. Encouraging your child to design and build the ultimate snowman also stimulates their imaginations far more than watching TV indoors. Winter play also helps keep children’s senses sharp when inclement weather disrupts their usual routines like school and sports. Winter Wonders for Children’s Health Get Outside, Feel Fantastic!
The Dynamic Benefits of Vitamin D Sunlight is one of nature’s greatest gifts to our health, as it provides us with vitamin D. Getting outside when the sun appears on a winter’s day can do wonders for our mood, as increasing our vitamin D levels reduces anxiety and stress. Instead of letting our kids hide in dark rooms on snow days, let them venture outside and receive one of Mother Nature’s easiest cures for the winter blues!
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