Everyone Should Care About Pelvic Floor Health

Many women (AND MEN) experience pelvic floor problems, but often they ignore them, think it’s just a part of aging, or may be too embarrassed to talk to a professional about them. The specific issues can vary and may involve injuries or damage to muscles in the pelvic area, the bowel, bladder, or uterus. Getting help early usually means better treatment results. If you do think you have issues, we recommend seeing your doctor who can do an exam to diagnose and figure out the best treatment. Treatment options range from medications to surgery, laser treatment, or physical therapy, depending on what's going on and where.

With our clients at the Body by Hannah Studio, we believe that proactively training the pelvic floor just like all of our other muscle groups is a great way to prevent weakening of the pelvic floor muscles over time. Creating mindfulness around many of our exercises to properly breathe and engage/relax these muscles is our first defense from future issues.

Let's break down five common problems when the pelvic floor isn't working properly. But first, think of the pelvic floor like a hammock made of lots of connected muscles that support your bladder, bowel, and other organs. These muscles help with things like controlling when you pee or poop, keeping your posture in check, and even sexual function.

1. Needing to pee a lot or urgently: If you're constantly running to the bathroom, it might be due to something called overactive bladder. Basically, the muscles in your bladder contract too much, making you feel like you gotta go all the time. Strengthening your pelvic floor can help calm down your bladder, reducing those urgent feelings.

2. Leaking urine when you cough, sneeze, or laugh: This is called stress urinary incontinence. It happens when the muscles supporting your bladder and urethra are weak or damaged, often from childbirth. Even simple movements like laughing can make you leak a little.

3. Trouble with pooping: Weak pelvic floor muscles can mess with how well you poop. Sometimes it leads to constipation or feeling like you can't fully empty your bowels. The process of pooping is pretty complex, and when those pelvic muscles aren't doing their job right, it can cause pain or discomfort.

4. Back or pelvic pain, or pain during sex: Your pelvic floor muscles play a role in a lot of daily activities, like keeping you upright and moving smoothly. But if they're weak or damaged, they can cause pain in your back or pelvis. They can also make sex uncomfortable, especially during orgasm, when those muscles contract strongly.

5. Feeling like things are falling down there: Damage to the pelvic floor can cause organs like the uterus or bladder to sag or bulge into the vagina. This is called prolapse. It's more common as women get older and their bodies change. You might feel pressure or heaviness in your pelvis, especially when standing for a long time or lifting heavy things.

We created a FREE pelvic floor introductory series with Dr. Kat Hamblin that will help you understand better what the pelvic floor is and how to begin to activate it and strengthen it! Download the BBH Fit App and search for Pelvic Floor Series to get started at home!

Is Everyone Happier Than Me?!

NEW PODCAST episode has dropped inside the Great Health, Big Wealth podcast!

Discovering Joy and Growth in the Everyday: with Sarah Bragg

Do you ever find yourself waking up at 3am asking “is everyone else happier than me?” You’re not alone if so! In this episode we dive into this question, and explore the ins and outs of joy & comparison.

In this episode Hannah sits down with her good friend and the ever-inspiring Sarah Bragg. Sarah is not only known for her engaging podcast but also her work as an author and communicator. In a conversation that unfolds like a warm, invigorating brew, Hannah and Sarah dive into a variety of topics that resonate with the fabric of daily life.

This episode serves up a blend of personal anecdotes and profound insights, ranging from the art of brewing the perfect cup of coffee to the intricacies of motherhood. They touch on the importance of reconnecting with our passions—how Sarah found joy in tennis and how creativity can be a beacon through the fog of comparison and shame.

Sarah opens up about her latest book, a personal reflection on feeling 'stuck in the middle season of life', offering listeners a lens to explore their own life's chapters. The conversation also ventures into the delicate process of deconstructing faith, where Sarah shares her journey towards personal growth and a deeper understanding of her beliefs.

Amidst these reflections, Sarah's sense of humor shines through as she recounts her recent title as the Turkey Bowl queen, and her dream of becoming a talk show host. The duo also dives into the stories behind their favorite books, celebrating the joy and escapism found within their pages.

Some of our favorite takeaways:

- Joy in the Everyday: Whether it’s through brewing coffee or playing sports, finding happiness in simple activities can lead to a more vibrant and fulfilling life.

- The Power of a Social Media Break: Stepping away from our screens might just be the key to unlocking increased productivity and a world of new hobbies.

- Creativity and Connection: Using our creative skills can help us combat the trap of comparison and forge meaningful connections. “Comparison is the thief of joy!”

- Faith and Growth: The process of questioning and deconstructing faith may be daunting but can lead to profound personal evolution.

- Redefining Work: Work doesn't have to solely be about passion and purpose—it's also a means to support ourselves and find fulfillment outside of professional achievements.

We invite you to listen to this heartfelt episode, as it is sure to offer both laughter and learning. Whether you're looking for motivation, a moment of connection, or simply a break from the daily grind, this episode with Sarah Bragg is your perfect companion. Check it out HERE!

AND don’t miss Sarah’s brand new book, listen here!

Let us know if you listen in the comments!

Strategies to Combat Back Pain from Prolonged Sitting

Did you know, most people spend about 7.7 hours per day sitting?! This sedentary lifestyle, while often necessary, can lead to various health issues, including lower back pain, and often an indicator that we are doing too much (of not the right things for our body!).

Lower back pain is a widespread issue, affecting a large portion of the adult population at some point in their lives. The World Health Organization (WHO) reported that in 2020, 619 million people globally were impacted by lower back pain. This number is expected to rise to 843 million by 2050. It's the leading cause of disability worldwide, affecting people across all genders and ages. This kind of chronic pain is not just a physical ailment, it's often linked to mental health issues like anxiety, depression, and sleep disturbances.

The Centers for Disease Control and Prevention (CDC) has highlighted the risks associated with a sedentary lifestyle, including an increased likelihood of chronic diseases like heart disease, cancer, and Type 2 diabetes. Those who sit less often report fewer chronic diseases, improved mood and sleep quality, and better overall functioning.

Pain is a complex experience, with no specific area in the brain dedicated to its processing. It's influenced by various factors, including mood and individual pain tolerance.

So, what can we do to prevent this?!

Simple Strategies to Mitigate the Effects of Prolonged Sitting!

Despite the inevitable need to sit during daily activities, there are practical and low-cost ways to alleviate stiffness and lower back pain:

1. Stay Active: Counteract the effects of sitting by engaging in moderate-intensity exercise weekly. This could include yoga, gardening, water aerobics, or dancing. Even 10 minutes of movement can make a significant difference!

2. Strengthen Your Core: A strong core supports your spine, reducing stress on your back.

3. Incorporate Movement Breaks: Continuous sitting for even two hours can cause immediate adverse effects. Taking breaks every 30 minutes for stretching or walking can prevent these issues.

4. Engage in Micromovements: If regular breaks aren't feasible, small movements like chair press-ups can help. These movements relieve pressure and soreness.

5. Optimize Your Chair and Desk Setup: Ensure your chair supports your back comfortably, with your feet flat on the ground and knees aligned or slightly lower than your hips. The monitor should be at eye level to reduce strain. Try a standing desk too, they are a life changer for so many people.

6. Be Mindful of Your Sitting Habits: Periodically check your posture while seated! Sometimes that slouch happens so sneakily!


3 “DESKERCISES” to do during your movement breaks:

1. Seated Spinal Twist:

- Sit up straight in your chair

- Place right hand on back of the chair and your left hand on your right knee

- Gently twist your torso to the right, looking over your right shoulder

- Hold for 15-30 seconds, feeling the stretch in your spine

- Return to the center and repeat on the other side

2. Pelvic Tilts:

- Sit at the edge of your chair with your feet flat on the floor

- Keep your back straight and hands on your hips

- Gently arch your lower back and tilt your pelvis forward, then tuck your pelvis under and round your lower back

- Move back and forth slowly, engaging your core muscles

- Do this for about 1 minute

3. Seated Figure-Four Stretch:

- Sit with your feet flat on the ground

- Place your right ankle on your left knee, forming a figure-four shape

- Gently lean forward from your hips, keeping your back straight

- You should feel a stretch in your right glute and lower back

- Hold for 20-30 seconds and then switch to the other side

Want a more individualized strategy for improving your lower back pain?! We’ve got you covered: BOOK A FREE CONSULTATION HERE!

OR

Try one of our mobility workouts, shoulders, spine & hips HERE

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Remember, pain does not necessarily mean you are broken, but it is an important indicator that should not be overlooked. <3 How many of you agree??

Trainer secrets on Protein

Our latest podcast was so much fun! One of our wonderful trainers, Megan, shared all about her wellness journey, becoming a trainer, nutrition and favorite fitness tips.

Her top underrated nutrition tip?!

Prioritizing protein! One of her favorite protein choices is greek yogurt and she’s sure to includes meat at most meals, stating that meat is hands down the best “bang for your buck” when it comes to protein bioavailability.

Proteins provide structure for muscle tissue, bone and skin. It is essential for life sustaining chemical reactions in the body, internal communication of cells, immune support, and is a source of energy and regulation.

BENEFITS OF PROTEIN
❖ Reduces appetite and hunger levels
❖ Increases muscle mass and strength
❖ Reduces cravings for late night snacking
❖ Boost metabolism and increases fat burning
❖ Lower blood pressure and helps maintain weight loss
❖ Helps the muscles recover after a lifting session
❖ Helps improve your physique, along with the building block of your blood, hair, skin, and nails

HOW MUCH PROTEIN DO I NEED DAILY? If your goal is to build muscle and change the body composition, protein is critical to your diet. Deciding how much you need in a day is easier than you think.

❖ If you are an moderately active individual, aim to hit between 0.8 - 1 grams of protein per pound of body weight. And if you are highly active, you may even need more!

❖ If you have a significant amount of weight to lose, then eat 0.8 - 1 gram of protein per pound of your goal body weight

High protein diets do NOT have to be boring and do not have to revolve around rubbery chicken breasts and protein shakes! Check out our high protein meal plans and recipes inside the BBH Fit App for ideas and variety.

Check them out here!

Ahigher-protein diet is vital for fat loss and weight management due to its appetite-suppressing benefits, increased calorie burn during protein digestion, and positive impact on body composition.

Simple Steps to Increase Protein Intake

1. Increase Portions of Protein-Rich Foods: Identify the protein-rich foods in your diet (meat, poultry, seafood, dairy, legumes, eggs) and consider increasing their portion sizes. For example, you might go from 1-2 ounces of chicken at dinner to 3-4 ounces.
   

2. Opt for Higher-Protein Alternatives: Many everyday foods have higher-protein substitutes that offer similar tastes. Small substitutions can make a significant difference in your total daily protein intake. Try greek yogurt and cottage cheese and higher protein grains like quinoa or amaranth. Cook rice in bone broth instead of water as a way to increase intake. Opt for lentil or chickpea pasta and add collagen to coffee.

3. Incorporate a Protein Powder: While protein shakes aren't a necessity, a high-quality protein powder can be a convenient way to increase your intake. Protein powders can balance the macronutrient composition of meals and help maintain satiety. Plant protein powders are also an option for those with specific dietary preferences or restrictions.

The Takeaway

Transitioning to a high-protein diet may seem challenging, especially for women who haven't previously focused on their protein intake. However, with minor adjustments to serving sizes, finding delicious recipes, shifting food choices, and the inclusion of supplements like protein powder, it becomes much more manageable!

Young-Onset Dementia

A growing concern over young-onset dementia has sparked our own interest in it, lately. Young onset dementia affects individuals under the age of 65. It is often misdiagnosed or overlooked due to its rarity and the age of those it affects. It encompasses a range of neurological conditions, with Alzheimer's disease, vascular dementia, and frontotemporal dementia being the most common types. The symptoms can vary widely but generally include memory loss, difficulty with problem-solving, and changes in mood and behavior.

The Role of Physical Activity in Prevention

What research has been confirming over and over again, is that physical activity can be a cornerstone of dementia prevention. Here’s how:

1. Boosting Cardiovascular Health: Exercise improves cardiovascular health, which is directly linked to brain health. A healthy heart pumps blood more efficiently, delivering essential nutrients and oxygen to the brain!

2. Enhancing Neuroplasticity: Physical activity stimulates the production of neurotrophic factors, chemicals that support the growth and survival of neurons. This enhances neuroplasticity aka the brain's ability to form new neural connections.

3. Reducing Inflammation: Chronic inflammation has been linked to neurodegenerative diseases. Exercise can help to reduce inflammation levels in the body, potentially lowering the risk of dementia.

4. Stress Reduction: Chronic stress is a risk factor for cognitive decline. Exercise, particularly aerobic activities, can reduce stress levels, thereby indirectly protecting cognitive health.

OTHER PREVENTATIVE MEASURES:

1. Social Engagement: Engaging in social activities more than once a month can be protective against early dementia, while social isolation can increase the risk.

   2. Vitamin D Levels: Maintaining healthy vitamin D levels is crucial. Severe deficiency has been linked to a higher risk of YOD. Consuming vitamin-D-rich foods and supplements can be super beneficial.

   3. Physical Strength:

   • Grip Strength: Improving grip strength, an indicator of overall physical strength, can help to lower the risk of YOD.

While the risk of young-onset dementia can be influenced by genetic factors, lifestyle choices play a significant role in our genetic expression. By adopting a routine of regular physical activity, focusing on cardiovascular health, and engaging in exercises that challenge the brain, individuals can significantly reduce even a genetic predisposition to dementia.

BBH Tailored Fitness Programs

At BBH, we understand the importance of a personalized approach to physical fitness, especially when it comes to cognitive health. Our programs are designed to cater to individual needs and preferences, in hopes that we can help you hit your own personal goals.

1. Personalized Cardiovascular Training: We focus on cardiovascular health through a mix of aerobic exercises, tailored to suit each individual's fitness level and preferences.

2. Cognitive Challenge and Variety: Our routines include exercises that challenge the brain, such as coordination and balance activities, to stimulate mental engagement.

3. Mind-Body Approaches: We love sharing ways you can better connect your mind-body connection. Often times you will hear us referring to shifting your focus to a certain muscle you are trying to engage, to form that connection.

4. Stress Management: We love to weave in stress reduction techniques, recognizing its critical role in overall brain health.

Download the BBH Fitness App for fitness programs and nutrition plans you can trust to improve your physical and mental health!