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Health Daily Journal media
July 2021 | In this issue:
PREGNANCY PAIN Weight loss: Gain control of emotional eating Escape the avalanche of negative news CBD and Endometriosis
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Pregnancy Pain As you may know, the body only 32% report PGP or PLBP goes through many changes to their health care providers. when pregnancy begins and Pain can persist at three months postpartum and may develop throughout into a chronic issue, and will not the duration of just go away after giving birth the pregnancy. necessarily. Of those that seek This includes treatment, up to 87% report a changes in the positive effect. musculoskeletal Pregnancy also creates spesystem. Some cifi c stresses to the pelvic floor common musand abdominal wall muscuc u l o s k e l e t a l Blinn lature, that may require and aches and pains benefi t from a physical therapy women experience during pregexamination and treatment. Dinancy include pelvic girdle pain astasis rectus abdominis (DRA) (PGP) and pregnancy-related is a widening of the fibrous low back pain (PLBP). PGP is tissue between the rectus abpain that arises in the joints of dominis muscles. About 30% of the pelvis, buttocks, groin and women have DRA by the sectailbone, and PLBP is pain that ond trimester of pregnancy, and arises in the lumbar region be- 66%-100% have DRA by the end tween the ribs and buttocks, and of the third trimester. This can may extend perContact provider if also to the lower sist into the leg, foot and pain is severe or lasts postpartum ankle. This period, with more than 2 weeks! nearly 30% pain can create funcof women still experiencing tional limitations such as sleep DRA and related symptoms at disturbance and up to one-third one-year postpartum. DRA is a of women discontinuing at least concern for many women, but one daily task due to the pain. it is considered a functional ocPGP and PLBP is reported in currence in order to allow the 70%-86% of women in the Unit- abdominal wall to stretch for ed States and European coun- the growing fetus. The literature tries. However, U.S. women are shows support for abdominal the least likely to get treated and core exercise in helping re– only 24% seek treatment and duce pain, disability and symp-
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PREGNANCY CHANGES: Common musculoskeletal aches and pains can include pevlic girdle pain and prenancy-related low back pain. toms related to DRA. Pelvic floor muscles can be underactive (weak), overactive (tense), or have a lack of awareness making contraction and relaxation of pelvic floor muscles difficult. Completing kegels is not always the best route to help with symptoms of incontinence (leaking). In fact, completing kegels can be the worst thing for an overactive bladder, and may make symptoms of both bladder and bowel incontinence worse, or increase pelvic pain symptoms. Physical therapy can also be a beneficial resource for preparing for labor and birth around 36-40 weeks of pregnancy. Your PT can assist with education on self-perineal massage that has been linked to less pelvic floor muscle and sphincter damage, requiring less suture repair, and less pain overall. Physical therapy can also help with increasing flexibility and going over birth
and labor positions, as labor requires conditioning of the body to engage in prolonged positions. If you experience any pelvic pain, low back pain, incontinence or other pelvic floor symptoms, or are concerned with diastasis recti or deep core muscle retraining, schedule an evaluation today! Please call Orthopedic & Sports Physical Therapy Inc., in Breckenridge at 218-641-7725 or in Fergus Falls at 218-998-2980. Tiffany Blinn, PT, DPT, LSVT/ BIG certified, received her Doctorate of Physical Therapy degree from the University of Mary in Bismarck, ND, and her undergrad in Exercise Science from Concordia College in Moorhead, MN. She has a special interest in pelvic health, with experience with treating urinary and fecal incontinence, pelvic pain, and pregnancy/postpartum related conditions.
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Weight loss: Gain control of emotional eating For Your Health
Sometimes the strongest food cravings hit when you’re at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when facing a difficult problem, feeling stressed or even feeling bored. Emotional eating can sabotage your weight-loss efforts. It often leads to eating too much — especially too much of high-calorie, sweet and fatty foods. The good news is that if you’re prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
How the mood-food-weight -loss cycle works Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Major life events or, more commonly, the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers might include: • Relationship conflicts. • Work or other stressors. • Fatigue. • Financial pressures. • Health problems. Although some people eat less in the face of strong emotions, if you’re in emotional distress you might turn to impulsive or binge eating, quickly consuming whatever’s convenient without enjoyment. In fact, your emotions can become so tied to your eating habits that you automatically reach for a treat whenever you’re angry or stressed without thinking about what you’re doing. Food also serves as a distraction. If you’re worried about an upcoming event or stewing over a conflict, for instance,
you may focus on eating comfort food instead of dealing with the painful situation. Whatever emotions drive you to overeat, the end result is often the same. The effect is temporary, the emotions return and you likely then bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad and you overeat again.
How do you get back on track? When negative emotions threaten to trigger emotional eating, you can take steps to control cravings. To help stop emotional eating, try these tips: • Keep a food diary. Write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are. Over time, you might see patterns that reveal the connection between mood and food. • Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing. • Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don’t have a rumbling stomach, you’re probably not hungry. Give the craving time to pass. • Get support. You’re more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group. • Fight boredom. Instead of snacking when you’re not hungry, distract yourself and substitute a healthier behavior. Take a walk, watch a movie, play with your cat, listen to music, read, surf the internet or call a friend.
• Take away temptation. Don’t keep hard-to-resist comfort foods in your home. And if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check. • Don’t deprive yourself. When trying to lose weight, you might limit calories too much, eat the same foods repeatedly and banish treats. This may just serve to increase your food cravings, especially in response to emotions. Eat satisfying amounts of healthier foods, enjoy an occasional treat and get plenty of variety to help curb cravings. • Snack healthy. If you feel the urge to eat between meals, choose a healthy snack, such as fresh fruit, vegetables with low-fat dip, nuts or unbuttered popcorn. Or try lower calorie versions of your favorite foods to see if they satisfy your craving.
• Learn from setbacks. If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you’re making in your eating habits and give yourself credit for making changes that’ll lead to better health.
When to seek professional help If you’ve tried self-help options but you still can’t control emotional eating, consider therapy with a mental health professional. Therapy can help you understand why you eat emotionally and learn coping skills. Therapy can also help you discover whether you have an eating disorder, which can be connected to emotional eating.
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ESCAPE THE AVALANCHE OF NEGATIVE NEWS Let’s say you accidentally step on a nail. Do you withdraw your foot or dig deeper? The answer is obvious. What happens when you watch negative news? Do you turn off the television or watch more? Most of us get glued to the television, isn’t it? Do you see how our pain receptors keep us safe by withdrawing from the painful and threatening, while the mind Sood is designed to dig deeper, into the painful and threatening? While this is helpful for occasional negative news, it can hurt us if the negative news becomes a norm, which is how the world has become.
The media capitalizes on this vulnerability to provide us a continuous cycle of negative news so we keep watching. This isn’t innocuous, because everything we see, hear and think, influences our well-being. Negative news stimulates our fear center in the brain. It makes us hypervigilant and anxious. Indeed researchers have found that excessive television watching after a terrorist attack is strongly associated with development of post-traumatic stress disorder (PTSD). In research studies, the risk of PTSD was higher for people who spent more than six hours a day watching news related to the event, compared to those who directly witnessed the event in person. Further, research shows,
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man-made disasters, even if smaller on scale and of lower probability to affect us, generate greater fear and angst than natural disasters. A devastating hurricane creates much less fear than the news of terrorism. Blaming the media, however, won’t help. Media shows us what it believes we instinctively want to see. In a research study, even people who said they did not like to watch negative news, when they were presented with both positive and negative news, preferentially watched the negative news. Media sells us news as a commodity; as a business it will sell what we are most likely to buy. Our newspapers and televisions are thus likely to be dominated by negative news for a very long time. The solution isn’t to quit watching the news. We can’t live in a bubble. We need to know to be safe. Here are four ideas that might help you live in a world surrounded by negative news: 1. Dose - Decrease the dose of negative news your brain sees. Just turn it off after some time. Avoid looking at the news every time you have a free moment, such as in the elevator, grocery check out line, or at the airport terminal. In particular, decrease the dose of nation-
al news. If you must watch the news, focus on the local news, which is more likely to be positive and also more actionable. One of the best ways to decrease the dose is to create a discipline. 2. Discipline - Create a discipline about when you will watch the news. Try not to let national news greet you first thing in the morning. Just as you have specific times for your meals and avoid munching all day long, similarly avoid munching on news all day long. Consider news as an occasional snack that is very energy dense. 3. Dilute - Dilute the bitterness of daily news with positive experiences. While driving, spend more time listening to music instead of listening to news. Fill your day with thoughts of gratitude and kindness. Watch old videos and pictures of family together, talk to colleagues, friends and loved ones who help you laugh, read inspiring stories about people who have overcome adversity, and sprinkle relaxing practices all day long, such as coloring, playing, sowing, gardening, meditation and prayer. 4. Develop resilient mindset - Take charge of your present moment. Choose to zoom out and look at the stressors in
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fuller perspective. Create positivity in your little world as a response to the negativity you see in the larger world. Choose not to live in fear. Instead, choose a perspective filled with hope, courage and inspiration. Remember that this day today is precious. It will never come back to us. Do not live this day lifting the load of the world. Keep yourself informed, but process the information based on your values and good judgment. Most importantly, be kind to yourself. I hope that the constant flow of negative news slows down soon. I hope the world you live in gives you more hope than despair. Dr. Sood is director of research in the Complementary and Integrative Medicine Program on Mayo Clinic’s Rochester campus in Minnesota. He also chairs the Mind-Body Medicine Initiative at Mayo Clinic.
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DR. AMIT SOOD SAYS: ”There are four ideas that might help you live in a world surrounded by negative news.”
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CBD and endometriosis By Richard Quick Got horrible pelvic pain that you can’t pinpoint the location of? How about unusually bad menstrual cramps, painful sex, constipation, or painful urination? All of those could be endometriosis pain symptoms. Along with the pain is the fear of the unknown. What caused it? What body parts are defective? Will you need surgery? If you have been diagnosed with endometriosis, you want to get rid of it as fast and as easy as possible. Keep reading, because I am going to show you evidence of a potential endometriosis cure. Stop endometriosis with CBD (cannbidiol) oil and CBD pain cream. If you know 10 women, chances are pretty good that one of them (maybe you) has endometriosis. Doctors are calling it a chronic inflammatory disease. That is an important point to take note of, because inflammation causes pain. Also, CBD is known to remove inflammation.
CBD stops all three kinds of endometriosis pain. • Nociceptive pain is the result of activating the peripheral nervous system receptors. Which is directly connected to the endocannabinoid system receptors. I’ll say more on that as we continue. The vanilloid receptor 1 (TRPV1) is responsible for feeling the pain created by heat, and has been found in the fluid of the peritoneum of endometriosis patients. This pain is relieved by CBD through the vanilloid receptor 1 (TRPV1). • Inflammatory pain is caused by body tissue being injured. That creates chemical reactions within the body which
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ENDOMETRIOSIS AND THE ENDOCANNABINOID SYSTEM: Stop endometriosis with CBD oil and CBD pain cream. makes you super sensitive to pain. There is evidence that endometriosis causes inflammation. Which then makes the peripheral nerves more sensitive to pain. This pain is also relieved by CBD through vanilloid receptor 1. • Neuropathic pain, simply means that the neurons (part of the nervous system) are inured. Neurons can be injured by physical force or from an infection. Oftentimes this is described as a shooting pain. Endometriosis is able to physically compress and enter the neurons which then causes this type of pain. CBD has been shown to protect nerves and promotes the growth of new neurons (neurogenesis).
ovaries, the pelvic area of the peritoneum, the vagina, and the rectum area. Some studies indicate that endometriosis is caused by an endocannabinoid deficiency. Next, we will talk about how and why that deficiency occurs and what you can do to possibly cure endometriosis. As I have already mentioned CBD is able to stop endometriosis pain, but can it cure it also? Disclaimer: I am not a medical professional. I provide information that I think will benefit you. If you agree with my personal views and conclusions, then see your doctor to get their professional opinion of what you have learned from me.
What causes endometriosis pain and can CBD cure it?
Endometriosis and the endocannabinoid system
Endometriosis is caused by little bits of the endometrial lining of the uterus showing up where they don’t belong. Those little bits somehow move into the
Endocannabinoid just means that the cannabinoid was made within (endo) the body. A cannabinoid is a chemical compound that interacts with
receptors within your body. The two major cannabinoids in marijuana are THC (tetrahydrocannabinol) and CBD. The endocannabinoid system has receptors (called CB1 and CB2) that are in the uterus, ovaries, the brain, the central nervous system and the peripheral nervous system. Those receptors react to cannabinoids that your body produces, and to the cannabinoids in marijuana. Aarachidonyl ethanolamide (AEA) is just one of the cannabinoids that your body produces. There are at least 106 cannabinoids in marijuana, but the only ones that have really been studied are THC and CBD. CBD does not make you “high” like the THC does. Which is why CBD is sold in all 50 states without a prescription. Your body’s naturally produced cannabinoid, AEA, is involved throughout the menstrual cycle. Keep in mind that AEA also interacts with the CB1 and CB2 receptors. During the menstrual cycle, an oocyte cell in the ovary will mature into an egg (ovum). Oocytes have CB1 and CB2 receptors. So, the use of marijuana which interacts with the CB1 and CB2 receptors, can interrupt or influence the menstrual cycle. That could be good or bad depending upon your personal circumstances and health. Generally, I don’t recommend marijuana, because of the THC content. However, I do highly recommend using CBD, which has been shown to have many potential health benefits. Continuing with the menstrual cycle, you need higher levels of AEA during ovulation, but lower levels for the egg to implant successfully. So, if you are not producing enough of your own AEA
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cannabinoid, the CBD (cannabidiol) cannabinoid could be what you need.
AEA kills cervical cancer The AEA cannabinoid that your body produces can kill cervical cancer cells via the vanilloid receptor-1 receptors that are mainly found in the peripheral nervous system. Additionally, AEA when interacting with the endocannabinoid receptors CB1 and CB2 provides some amount of protection from cervical cancer. Cervical cancer tissue taken during biopsies contained the AEA receptors: vanilloid receptor-1, CB1 and CB2. Which is quite important to female health as we have just seen. So, if all of this is true, why does cervical cancer ever get started? Well, in my humble, non-doctor opinion, there are probably several reasons. My guess is that either the nat-
ural production of AEA has been reduced (there is evidence of that), or the receptors have been “turned down” or even “turned off.” Fortunately, CBD (cannabdiol) oil from the hemp plant interacts with the AEA receptors and can “turn up” those receptors.
Does THC cause cancer or not? At higher quantities THC reduces cancer cells, but at lower quantities it increases cancer cells. But what about endometriosis? Since AEA can kill cervical cancer cells, some people think that THC could have the same effect on endometriosis lesions. This would happen by the THC binding to the CB1, CB2 receptors which is supposed to shorten the life of cancerous cells within the bloodstream. Cancerous cells, just like healthy cells, need blood to survive. When cancer metastasizing
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occurs, part of the cancer breaks away and is carried through the blood system (or lymph system) to other parts of the body. I am just guessing now, but I think that is how endometrium cells get out of the uterus and cause endometriosis. The question then becomes what makes the endometrium cells break off?
THC (marijuana) causes endometriosis? Well, another study says that AEA and THC causes endometrial cancer cells to move to new locations. However, this is apparently through “motility” which is the ability of the cells to move by themselves. I’m not a biology expert, but I can’t see where the cells could move very far on their own. That leads me to guess that when the cells in the uterus move themselves a little bit, that they can “break off ” or be “pulled” into the bloodstream
where they are moved out of the uterus. That’s my story and I’m sticking to it, because it makes sense to me. Also, no one else really knows how endometriosis is caused.
CBD cures endometriosis? The good news is that CBD “the other” cannabinoid in marijuana acts to stop that cancer cell movement. What about non-cancerous endometriosis cells? Well, in this situation, it is assumed that healthy uterine cells would move, or not move, the same way that cancerous cells do. So, that is the potential cure for endometriosis – taking CBD oil. That’s, because if CBD can stop the endometrial cells of the uterus from moving to other parts of the body, then you wouldn’t have any endometriosis.
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