Episode 28: 15 Minute Shortie-What is Incontinence?
An episode of The Masterful Art of Self Care
By Anietie Ukpe-Wallace
The Masterful Art of Self-Care is a podcast designed to address women's health issues, help bring more self care in areas of the body that may have been neglected, overlooked or abused and bring more empowerment and education to women and their overall health and well-being.
Today's host is a pioneer in the yoga and Pilates world with her innovative and creative takes on traditional movements. We discuss everything from the new crop of yoga teachers finding their voice and making their mark in the yoga world, "yoga Daddy's" to her journey from a small town in Oklahoma to being a soon to be author with her upcoming book, Yoga Deconstructed: Transitioning from Rehabilitation Back into the Yoga Studio, coming out December 2019.
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In this episode, I talk about guilty pleasures. Have you ever considered any of your pleasures to be guilty or maybe someone has told you what you consider to be pleasurable as something that is bad or negative. Do you even allow yourself to indulge in even simple pleasures? Sometimes, we may feel that we have to be on the go and busy and super productive that we can't give ourselves just a tiny bit of pleasure. Take a listen to this episode as I divulge on this topic and offer two actionable steps that you can take to determine where you stand on the pleasure scale. Then share your feedback on the Mighty Networks community.
The Masterful Art of Self-Care blog
New York Times article: 'Guilty' Pleasure? No Such Thing
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Welcome back to another episode of The Masterful Art of Self-Care! I am now a graduate of physical therapy (woo-hoo!) and so excited to jump back into this project of mine, bringing some wickedly smart and passionate folks into this space to help share, educate and empower you in your self-care journey.
In today's episode, I have Dr. Perry Nickelston, DC of Stop Chasing Pain. There are so many great things that he shares on his Instagram page (you should follow it!) and he does so on this episode as well. I hope that after listening you will take away some "little tiny action steps" to begin to integrate self-care into your life...enjoy!
As I get closer to completing my DPT (Doctorate of Physical Therapy) degree, I need to dedicate some time to complete some assignments and tests and will be putting my focus on that for the next 2 months until I graduate in August. So, I will be closing out this season, take a little hiatus and Season 3 will begin in August with some great guests and some new online programs and live events in the works. Thank you for subscribing, downloading and/or listening to this podcast and I look forward to reconnecting in August!
Interesting title...have you ever had the feel that you were on a lonely island? No helping hands, no lifeboats to offer you support or an encouraging word. That is what sometimes being a mom, a student and all of the other things that I want to be or do sometimes feel like. If you have ever struggled with finding your purpose or are working towards your dream or passion while also having the responsibilities of a parent, I hope that this shortie episode will resonate with you and help you keep that fire alive in your heart.
If you have ever considered minimalism, downsizing your closet or your home or just having a simpler wardrobe with clothes you will actually wear, you will be inspired by the likes of Christine Platt. Also known as The Afro-minimalist on Instagram, she has embarked on a journey towards minimalism and it has changed her relationship with "stuff" and thus has been able to create more space for quality self care in her life. How much of your stuff may be limiting you from pursuing a daily self care practice? Something to strongly consider after listening to this episode.
Today's episode is meant to hopefully clear up some misconceptions on what incontinence is and isn't. I provide some basic definitions on the 5 types of incontinence: stress, urge, overflow, functional and mixed.
I want to provide some more clarification on overflow and urge incontinence that I did not mention in the recording. I mentioned that it can be caused by prostate enlargement, but pretty much any type of obstruction to the urethra, the tubing where urine flows out, can cause an overflow, just like a backed up hose and create involuntary leakage. With urge, I mentioned that there can be a spastic bladder, but there will also be a continuous contraction or squeezing of the bladder to empty, sometimes, even when the bladder is not full. Lastly, the destrusor muscle is actually in the wall of the bladder.
"The knack" is also known as the Counter Bracing Technique (CBT), you can find more info about it here: https://vibrancepelvictrainer.com/what-is-the-knack/
On today's episode, I am continuing on the period wave as I now speak with the period revolutionary, Dr. Lara Briden, author of The Period Repair Manual and all around expert on all things related to your period. She drops a bunch of knowledge about the differences and characteristics of PCOS, hypothalamic amenorrhea and endometriosis as well as explains the myriad of hormones that are at play during a a typical cycle. If you are a young girl or woman who has periods, irregular or not, you need to listen to this episode! Our periods are literally one of the best methods of tracking our health on a monthly basis and she shares a few ways that you can do just that.
Support this podcast: https://anchor.fm/themasterfulartofselfcare
The Scientific American magazine has just released its newest issue (May 2019) and one of the articles featured asks the question, what is the point of our periods? You would think that females have had periods now for hundreds of years and we would have a greater understanding of the reason why we bleed and the purpose of our menstrual blood, but research is not much closer to this answer as we are to knowing something that we do every month. But what if you are on some type of birth control and you don't bleed based on your natural hormones or you medically suppress your bleeding indefinitely, what consequences are there for changing around the make-up of our reproductive system? I provide a brief synopsis on certain points made in the article and provide some reflection on how we view our own periods.
The link to the Scientific American article: https://www.scientificamerican.com/article/what-is-the-point-of-a-period/
The link to the 2015 ACOG Opinion on menstrual cycles as a vital sign: https://www.acog.org/Clinical-Guidance-and-Publications/Committee-Opinions/Committee-on-Adolescent-Health-Care/Menstruation-in-Girls-and-Adolescents-Using-the-Menstrual-Cycle-as-a-Vital-Sign
In today's episode I have the honor of having Dr. Sallie Sarrel, a PFPT, an advocate for endometriosis patients and an educator for healthcare providers who treat women with endometriosis. With endometriosis being one of the biggest women's health conditions that tends to go un-diagnosed for years, it is important to bring to light what this condition is and how it affects its sufferers. We wade the water of this condition and the self care that is needed to manage it as Dr. Sarrel portrays what it is like to be an endometriosis sufferer since she is one after having been diagnosed after 20+ years of suffering its symptoms.
In today's 15 minute shortie episode I talk about the Postpartum Justice Summit 2019 that I attended last week in SF where lots of discussions were had surrounding postpartum care, black maternal health and the inequity that is seen for WOC receiving any type of healthcare and most specifically pregnancy and postpartum care. My interest lies in postpartum care and I delve into the topic of why postpartum care is self care. In many cases, it does not look like that for a majority of women in the US. The answer seems to lie in one thing that is lacking for many people due to the rise of nuclear families in the last few decades. Ultimately, when we care for all the new mamas out there then better care can be given to their babies. Let's take better care of all new moms, they all deserve postpartum care that is nourishing, filled with community and will allow them to thrive.
In today's episode, I share my story of loss, of losing my son seven years ago due to a miscarriage when I was 20 weeks pregnant. Self-care comes in so many forms and is seen most often during both stressful times and times of relaxation. But what about when there is a loss, tragedy hits and intense suffering? Can we use those same tools of self-care to provide with us with the strength, the resiliency, the re-centering and hope that comes with caring for ourselves during times of joy when we also encounter times of sadness and loss. I share what I was able to do to resurface from my loss through immersing myself into my studies and school. Although it was a self care tool that worked for me, it may not be for everyone, and it is up to you to find what works for yourself. But I share so that you know that there are options and other ways to come through to the other side with more hope and self-love.
I made an error in the second portion of my story where I mentioned that I lost my son on January 23, 2011, it was actually January 26th 2012. I am a mom and I forget things sometimes. Although I may have misspoken on the day of his birth and death date, I will never forget my angel baby and he will always be a part of me.
With spring already here, it only seemed appropriate to publish this episode, one that I recorded last year around this time, and share it with you now. Dashielle is someone I truly respect and admire and I had the good fortune to be part of a 3 day backpacking trip through the Yosemite with her several years ago and she left a huge impression on me. She speaks volumes of truth about self-care, that is not just a momentary comfort and that it should be a grounding place for us, self-care should be a practice that helps to bring us back into the present moment and it is all about maintaining and returning to balance. She can be found through her website, illumin.co or via Instagram at @wildnerness_loveaffair or @illumin_life. If you like this episode, please consider supporting this podcast so we can keep bringing you great and inspiring interviews and stories: https://anchor.fm/themasterfulartofselfcares-podcast
In this episode, we go in deep discussing the history and the pros and cons of belly binding as well as the social stigma about the appearance of postpartum bodies. The title may be a misnomer, and belly binding is not necessarily bad since there are many benefits and it is a practice that has been around for a long time. But I do want to bring up the discussion of how the word faja, which is a traditional wrap used during pregnancy and post-partum time, is also used as a term for modern day waist trainers. Belly binding can be seen as a self-care practice if it is used as it was originally intended, to provide support and healing after a vaginal delivery or C-section.
If you have a self-care practice that has gone wrong that you would like to share and may have had some negative consequences, feel free to reach out to me at firstname.lastname@example.org and we can feature your story on our next episode.
If you like what you hear, consider supporting me to continue to produce and share quality and informative podcast episodes by making a donation here: https://anchor.fm/themasterfulartofselfcares-podcast
You may have heard of Ayurveda and know that it is the sister to yoga if you are a yoga practitioner. The practice of Ayurveda is more than a thousand year old practice that still has a lot of relevancy today and has many applications of self care for today's modern individual. I have Eden Tosch, an Ayurvedic practitioner based out of Oakland, CA to discuss the various aspects of Ayurveda, more than what you will just get in a dosha quiz that you will find in a health magazine. We discuss how Ayurveda has a focus on looking at the causative factors of disease, how there is an understanding that everything that comes into our body has a direct affect on it and the one self care practice you can start today that can help bring more awareness to your body by tending to yourself.
You can schedule an appt. or learn more about Eden and Ayurveda through her website: edenayurveda.com
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Everyone goes through transitions: leaving home for the first time, having a new baby in the house, starting a new job, moving across the country for a 2 month internship (ME!). These transitions can throw us into a state of disorder and our routines can get thrown out the window. In today's episode, I go through 3 steps that helped me in transitioning back into home life after 2 months away from my husband and family.
Miscarriage, infant loss, infertility...they all bring up strong emotions and an unbearable grief of what could have been and potentially of what is wrong with you. Erica McAfee, a grief and infant loss coach, the podcast host for Sisters in Loss, as well as a birth and bereavement doula speaks to offering a way to move beyond grief and find healing through storytelling and finding hope again. Self care is needed during those crucial moments and can be a source of healing and provide the ability to move forward.
Apologies for the technical difficulties, hopefully they are not too distracting for your listening pleasure!
Vaginal douching is considered to be a self-care practice that has been around since the late 1800s, but recent research is showing that it actually causes harm. Some of the first douches were extremely caustic to the vaginal lining and has now been seen to have negative effects such as causing incontinence, cancer and infections. What started this craze and why is it still practiced as a form of self-care? This episode discusses the history of vaginal douching, its prevalence among certain communities and why the vagina is already a super cleanser.
Here are some the links that were referenced in the episode:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3020654/-Beyond Douching: Use of Feminine Hygiene Products and STI Risk Among Young Women
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2567125/-Vaginal Douching: Evidence for Risks and Benefits to Women's Health
https://timeline.com/sexist-history-douching-bcc39f3d216c-The Sexist, Toxic History of Douching
https://mic.com/articles/134671/what-is-douching-and-is-it-bad-for-you#.CRZ3FIQZm-We Know Douching Is a Bad Idea-So Why Are Ladies Doing it Anyway
In today's episode I discuss my recent experience getting to observe 3 surgical procedures involving a total knee replacement on three individuals. The experience in itself is quite eye-opening and brought me back to my own surgeries I had in the past. Working with post-op patients and after seeing these surgeries, I see the the need for more pre-op physical therapy for all surgical procedures and the case of scars and why the care and movement of all scars are needed.
Surviving trauma can leave behind lots of scars, not just the physical scars, but emotional and psychological scars too. Despite what trauma you may have faced: sexual, domestic violence, natural disaster, they can all do a number on how we are able to cope with how we manage our bodies and move around in the world. Lauren Collins speaks to the work she does as a pelvic floor physical therapist and how she assists with the healing process for sexual assault survivors and what her own self care consists of after being witness to so much trauma.
In today's episode, I am in Washington, D.C. attending CSM and had the opportunity to sit down with Dr. Julie Granger, a physical therapist and women's health coach who primarily works with young female teens and adults. Learn more about how teens are not little adults and the issues they struggle with, physically or mentally, need to treated differently to ensure the best health outcome for them as they head into adulthood.
Today's episode are my reflections and insights I gained during my 3 days in Washington, D.C. attending CSM this past week. I said "Conference" instead of "Combined", I apologize about that, I recorded this episode at 5:30 in the morning and I have been pretty tired with all of the events the last three days. Listen to my take on this huge national conference and how what I have learned impacts my future as a clinician, this podcast and the role of self-care.
Welcome to the first 15 minute shortie! In this shortie I talk about my current experience in my second internship at a skilled nursing facility and the parallels of pelvic floor disorder with the geriatric population and the lack of awareness in this area.
In the first episode of the Pelvic Chronicles, we dive deep into the pelvic floor with Monika Stefanowicz of Lift.Laugh.Kegel and talk about the connection of the digestive system to the pelvic floor, how prevalent pelvic floor issues are (1 in 4 women suffer from some type of pelvic floor isssue!) and address the shame and stigma surrounding our pelvic floor and how women like Monika are bringing more education and awareness to the public on this topic.
Please welcome back Lydia Rose, the creator and founder of Wild + Vibrant as she shares the birth story birth of her second son and the ensuing birth trauma and injury. She discusses how her sexual energy work have assisted in her path to healing , her pubic symphysis diastasis experience, working with a pelvic floor physical therapist and the importance of the mother/baby dynamic in the postpartum period in helping to support mothers more.
In this episode, I had the pleasure of interviewing Angie Chau, the creator and co-founder of 5YINA, a skin care beauty line rooted in Traditional Chinese Medicine. Listen in to hear her talk about what you can do to upgrade your skin care routine and learn that it is not as important what you put on your skin but how you take care of your overall health for your skin to shine and glow on!
In this episode, I have Katy Bowman, the creator and founder of Nutritious Movement and author of books such as Movement Matters and most recently Dynamic Aging. During our interview we discuss how adding movement to your non-exercise time in the day is crucial, why touch is a movement people are starving for, why segmenting our movement is actually hurting us and others we care for and much more.
The diaphragm plays a major role in our body and almost everyone knows that it is a primary breathing muscle, but did you know that it can assist with your circulation, digestion and core strength? Take a listen and find out the other roles your diaphragm plays.
Marlo Fisken is a renowned and talented dancer, mover and and an inspiration to all not just in the way she moves and how she teaches and approaches movement. In this episode, we discuss why it is imperative to have a dedicated movement space, why being told to "let go" in dance or movement is not always so freeing, the power of the pelvis and her own self care routine.
TRIGGER WARNING: This is one of the first episodes for the Self Care for Down There series and I speak with Lydia Rose of Wild+Vibrant, a company founded on each person tuning into their own sexual self-care. This is a pretty informative, wild and enriching episode that looks at our sexual organs and allowing us to discover if they are being neglected, abused or overused. Take a listen and try the meditation at the end!
This podcast episode brings up the topic a sometimes neglected and very much overused part of our body, our feet. However, this topic is different in that there is a new brand that is looking to marry fashion with foot health. Take a listen to my sister and founder of The Anti-Heel discuss her own discoveries about herself, her feet and her newfound self care routine to complement her foot health.