Quercetin is a bioflavonoid -- a naturally occurring compound that is often found in citrus fruits, berries, tea, or wine.  Bioflavonoids are powerful free radical scavengers and antioxidants.  Quercetin is a specific type of flavonoid found in many common foods, including apples, blueberries, broccoli, raw onions, and in tea.  It reduces inflammation by scavenging free radicals within the body, stopping inflammation before it starts.

Many pat...

L-Arginine is a semi-essential amino acid that is both produced naturally by the body and found in common foods like red meat, dairy, and eggs. Researchers are primarily interested in L-Arginine because the body processes it into nitric oxide (NO). This compound dilates blood vessels, improving blood flow and clearing out inflammation. It’s often recommended as a supplement for heart and cardiovascular health.

Inflammation is like the body’s first-responder...

February 24, 2018

Now that we've discussed what the pelvic floor is and what the pelvic floor does, we need to talk about what can happen when the pelvic floor doesn't work properly.  The pelvic floor muscles--just like any other muscles--can be overly tight (known as a 'hypertonic' pelvic floor or pelvic floor muscle spasm), lack strength or endurance or experience changes in sensation.

Pelvic Pain

Overly tight or strained pelvic floor muscles can irritate the nerves tha...

February 24, 2018

The pelvic floor is important for the vital functions it performs.  These muscles are active throughout the entire day and night, thanklessly allowing us to go about our daily lives.  We don't ever think about what the pelvic floor is doing until one (or more) of these functions isn't working properly.

Sphincteric - The Gatekeeper for Bladder and Bowels

As the gatekeepers of the pelvis, the pelvic floor muscles are responsible for the control that we hav...

The pelvic floor isn’t just a clever name; it’s literally the floor of your pelvis. The term is a shorthand for the muscles, ligaments, nerves, and tissue that create a natural hammock slung across the pelvis.

For a downloadable Pelvic Floor 101 Handout, click here!

 Top-Down View of the Pelvic Floor Muscles (Female)

In this view, as you're looking down at the pelvis and hip bones, the pelvic floor muscles form a sling across the bottom of the pelvis.  They a...

Water consumption is something we hear a lot about.  We all know water is essential for life, and being adequately hydrated has all sorts of physical and mental health benefits.  For years, we had the recommendation of 8 eight-oz glasses of water each day, for a total of 64 ounces.  More recently, we're told to try and drink half of our body weight in ounces (for some of us more than the old 64 oz recommendation, others less).  However, with all the focus o...

December 14, 2017

During the cold months we often adopt new habits and unwittingly sabotage the immune system, making illness far more likely.  As we've covered, those coughs, sneezes, and sniffles can really strain the pelvic floor and often cause symptoms to flare.

Here are a few ways that you might be hurting your body’s ability to fight off a cold or the flu, and what you can do about it!


We all know we should be exercising regularly, but winter makes it so hard! W...

December 12, 2017

Imagine you’re the pelvic floor – coughs, sneezes, and sniffles are some of your biggest enemies. The muscles of the pelvic floor have to hold their ground when faced with even the most powerful sneeze. Not even the eyelids can do that--try sneezing with your eyes open sometime!

The muscles of the pelvic floor are responsible for both holding back urine throughout the day and keeping everything within the pelvis in the proper position. A sneeze is a blast of...

Cultivating a sense of gratitude can make us healthier, happier, and more connected to the friends and family around us throughout the year.  Gratitude improves overall health, sense of well-being, connection to friends and family, sleep quality, and even blood pressure!  But how can we practice being thankful on a daily basis?  These three tips can help make gratitude a habit, resulting in life-long benefits.

Gratitude (noun): the quality of being...

November 30, 2017

The week of Thanksgiving is a time when many of us consciously set aside time to count our blessings and take stock of all the things in our lives that we can feel grateful for.  But research shows that cultivating that sense of gratitude year-round can have major benefits for both our health and overall well-being.

Gratitude (noun): the quality of being thankful; readiness to show appreciation for and to return kindness

A feeling of gratitude has been linked...

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