Health & Wellness, Northern Michigan

blue zone tips for northern lifestyles secrets to a longer, better life

NORTHERN MICHIGAN

Blue Zone Tips for Northern Lifestyles Healthy Baby, Fit Mom

Our region has all the ingredients for a long, healthy life.

by MEAGAN FRANCIS photos by DAVE WEIDNER

ever wondered about a secret formula to living to 90, 100 or even beyond? The so-called “Blue Zones,” made famous in the book and documentary by journalist Dan Buettner, are regions across the globe where residents regularly live into their 90s and 100s, and are still enjoying health and vitality even as their birthday cakes get more and more crowded with candles.

Considering the list of established Blue Zones, it’s easy to see a pattern emerge: from Greece to Italy, most of the studied zones are quite a bit closer to the equator than the area we lovingly call home.

Look a little closer at the data, however, and it’s clear that the long-living folk in Blue Zones have a lot more in common than latitude. In fact, all the identified lifestyle factors that help Blue Zone dwellers living into their 90s and beyond can be readily practiced by Northern Michigan residents—and resources close to home are here to help pave the way for a long and healthy life.

From embracing a fresh, local diet and engaging in regular movement, to fostering strong social ties and living with a sense of purpose, the fundamentals of a Blue Zone life are bountifully available right here in the North. Here are a few ways to make the most of them.

CONNECT WITH PURPOSE

Meaningful work, volunteering and getting involved in civic life are all ways to infuse your life with a sense of purpose, one of the cornerstones of Blue Zone living. Many centenarians in Blue Zones attribute their longevity to a purpose-driven existence, whether through contributing to family, community or pursuing personal passions. Northern Michigan offers endless opportunities to engage meaningfully with the world around us.

One of these resources is the Grand Traverse County Senior Center Network (GTCSCN), a millage-funded organization offering people age 60 and over a bounty of free opportunities to move, connect, socialize, eat well and live with a sense of purpose, belonging and adventure. At any given GTCSCN building you might find residents exercising together, sharing a meal or playing cards. “I like to say that we’ve created a ‘Blue Zone’ right here in Northern Michigan,” says Director Michelle Krumm.

At GTCSCN, purpose-filled activities are baked into the organization’s mission, including a discussion group centering on ethical issues and a multitude of volunteer opportunities that have a measurable impact on the community. “We have some >

members who volunteer every day to serve lunch or who take part in our ambassador program,” says Krumm.

The Grand Traverse Volunteer Network also offers hundreds of opportunities to give of your time and talents, while a host of civic and nonprofit organizations and clubs centered around activities ranging from the arts to outdoor adventure provide meaningful opportunities to give back, get involved and pursue a passion.

BLUE TIP: Pass a dish at a monthly potluck. At The Friendship Community Center in Suttons Bay, parents with wee ones, teen pals, newcomers to the region and active retirees all gather monthly to share a smorgasbord of home-cooked offerings. The beloved community potlucks—always the first Wednesday of the month—are a tradition at The Center, whose mission in part is to create opportunities for developing an intergenerational legacy between youth and adults in the Leelanau area.

MOVE NATURALLY

In any Blue Zone, you’ll find one common denominator: the residents move. A lot. But they aren’t necessarily gym rats, and you wouldn’t even call all of this physical activity “exercise”—which tends to be much more structured and repetitive. Instead, the kind of movement we’re talking about is the ordinary, just-enjoying-an-active-life kind: gardening, bicycling, playing with grandkids, swimming, climbing stairs and the VIP of natural movement—walking, walking, walking.

Folks in the studied Blue Zones tend to live in places that naturally nudge them toward moving and pursue lifestyles that keep them active without having to think too much about it. From walkable neighborhoods that beckon you for a stroll and a “hello,” to hiking and biking trails offering miles of natural beauty to enjoy while movement just “happens,” to clubs that put joyful movement at their center, our region offers so many ways to keep moving, naturally.

Living in a walkable community can go a long way toward upping your overall movement, but no matter where you live, you can inject more walking into your life. Try choosing “walkable” neighborhoods (walkscore.org is a great place to check) in which to run your errands, and if possible, make a pact with yourself to “park once”—maybe a few blocks away from your main destination—and walk the rest of your trip.

Pursue active hobbies that keep you moving at home, too: gardening and dog walking are great options. Remember that house and yard work count as natural movement, so think twice before you hire a service (or that neighborhood kid) to pull your weeds, mow your lawn, shovel the walk or any other household task you’re able to perform.

And don’t forget the power of moving with others. At GTCSCN, members can choose from a variety of free group activities like yoga, mindful movement, curling and line dancing.

BLUE TIP: Cruise around with a cycling club. There’s no better way to get to know a new community than exploring the area on two wheels. Whether you’re interested in touring the region’s bucolic backroads or riding scenic trails, your local bike shop is an excellent place to start. Most offer organized rides and are great at helping cyclists connect with like-minded riders.

Kara E. Cockfield, MD / Deanna Angers, DO / Kendra Johnson, DO Emma Rodgers, DO / Holly McKinney, FNP / Shelby Waibel, FNP-BC

EAT FRESH

A healthy, plant-forward diet is another key ingredient in a Blue Zones lifestyle, and Northern Michigan has the culinary options to keep you eating well. Another thing most Blue Zones have in common is moderate alcohol consumption, typically red wine—a nod to our celebrated winery scene.

BLUE TIP: Eat fresh, year-round. Truth: Northern Michigan has a shorter growing season than most of the studied Blue Zones, which can make it tricky to eat farm-fresh food year-round. Enter Michigan Farm to Freezer, a business that takes frozen produce, grown and harvested on Michigan farms, and makes it available in grocery-store freezer sections across the state. So, next time you’re in the mood for a sweet cherry in January or asparagus in March, you can fill your plate with a local harvest. Visit mifarmtofreezer.com to find a retailer near you.

FIND YOUR PEOPLE

The importance of social bonds is evident in Blue Zones, where residents look out for each other. The GTCSCN offers a variety of opportunities for group activity, including travel, to make it easier to connect with like-minded people.

Belonging to a group can have a protective effect, too. Krumm highlights how members of GTCSCN take care of one another, recalling a situation where a member who was typically present for yoga classes stopped attending. “If one person always shows up and all of a sudden, they’re no longer coming, the other residents will reach out and check on them,” Krumm says. In this case, their absent friend was struggling— and the members were able to connect him with help.

With 5,000-plus members of GTCSCN, Krumm says there are many ways to find “your people” within the community.

BLUE TIP: Get your hands dirty. If you’re looking for a community of outdoorsy folks, volunteering with a local conservancy will get you outside and connecting with other nature lovers. Organizations like Grand Traverse Regional Land Conservancy often hold trail clearing and maintenance events, or get involved with a stewardship program or invasive species management.

PUT FAMILY FRONT AND CENTER

In Blue Zones, healthy aging means putting friends and family (chosen or biological) first. This means, when possible, keeping aging parents and grandparents near kids and grandkids (which, as it happens, can have a health-positive effect for children, too.) For these Blue Zones folk, aging well can mean committing to a life partner, and investing in their children and grandchildren—which can reap benefits when it’s time for them to need care, as well.

According to United States Census data, in 2019, 33.3% of the combined population of Antrim, Charlevoix, Cheboygan and Emmet counties was 60 years of age or older, up from 25.3% in 2010. And that percentage is set to rise across Northern Michigan as a whole. “We have a silver tsunami coming,” Krumm says. Luckily, Northern Michigan is equipped to provide our aging population with a bounty of opportunities for connection, belonging, physical activity and healthy food—not to mention, a vibrant and beautiful place friends and loved ones can’t wait to visit.

BLUE TIP: Take the (great) grandkids. Northern Michigan’s active octogenarians, nonagenarians and centenarians could spend decades exploring mixed-generation-friendly attractions with their kids, grandkids and great-grandkids without ever seeing them all. One such gem is the Michigan Legacy Art Park, on the grounds of Crystal Mountain. Boasting two miles of hiking trails (including a barrier-free entry and ¼ mile of accessible trails) that wend past more than 50 sculptures and 30 poetry stones nestled amid the natural beauty of a hardwood forest, it’s the perfect place for an active, multi-generational outing: Let little ones run off steam while you get your heart rate up, pack a picnic lunch and enjoy yearround events like the Summer Sounds concert series. The park is open daily, dawn to dusk, year-round.

Liquid Gold

Five easy, delicious and healthy ways to cook with olive oil.

by LISA BLAKE

Ancient Greeks dubbed olive oil “liquid gold” and the “great healer.” The Mediterranean staple has been revered by doctors and chefs for centuries for its medicinal and dietary benefits. Enamored with the miracle potion’s prevalence during his European travels, Fustini’s Oils & Vinegars founder Jim Milligan brought the concept stateside, opening a Traverse City tasting room in 2008 followed by three additional Michigan locations—in Petoskey, Holland and Ann Arbor—over the next few years.

Fustini’s (named for the Italian stainless steel drums used to store olive oils and balsamic vinegars) is dedicated to working with small-batch growers. The staff loves visiting farmers in Italy and Spain to watch the process unfold—from plucking and pressing olives to demulsifying and decanting the fresh oil.

“Lots of store-bought oils are refined or chemically extracted,” says Fustini’s Marketing Director Denise Walburg. “Pure olive oil is just olive juice.”

Fustini’s commitment to the healthful, flavorful import is proving to be exactly what modern kitchens and mindful eaters need. Here, Walburg walks us through five simple and good-foryou ways to cook with olive oil.

Make a salad dressing. The number one rule when it comes to cooking with olive oil? Don’t overcomplicate it. Keep it simple and steer away from processed and preservative-loaded store dressings with an easy whisk-together salad drizzle. Try this Fustini’s go-to:

Lemon Vinaigrette

¼ cup Fustini’s Sicilian Lemon balsamic

½ cup Fustini’s Basil Crush olive oil

4 Tablespoons parmesan cheese, grated super fine

1 ½ Tablespoons wholegrain mustard

1-2 teaspoons fresh lemon juice

Marinate your proteins. Combine two tablespoons of Fustini’s vinegar and two tablespoons of olive oil—try the Ginger and Honey balsamic with the Ginger Crush olive oil—and massage onto chicken or salmon. Rather than drowning your proteins in premade store-bought marinade, you’ll be able to pronounce all the ingredients you’re putting into your body, Walburg says. Just marinate your meat for a couple of hours, grill it and enjoy with a bed of greens. (Pro tip: make a little extra marinade on the side to drizzle over the greens.)

Sauté seasonal veggies. Experimenting with pure olive oil may inspire you to get more creative in the kitchen in other ways, choosing fresh ingredients over canned or processed foods, Walburg notes. Call on Fustini’s Gremolata olive oil (infused with chopped parsley, lemon zest and garlic) to toss and sauté carrots, peppers, onions and chickpeas and serve over polenta for a light vegan dinner option.

Make your own sauce. Create a multidimensional Thai noodle dish with a homemade sauce that will rival your favorite takeout spot. Mix up this easy five-minute medley and put it on everything.

Peanut Sauce

3 Tablespoons peanut butter

⅓ cup coconut milk

1 Tablespoon chili garlic sauce

juice of ½ lime

4 Tablespoons Fustini’s Ginger & Honey balsamic vinegar

2 Tablespoons honey

pinch salt

black pepper

Sub oil for butter in desserts. Olive oil is an excellent source of heart-healthy, monounsaturated fat and a neater ingredient to cook with (read: no gross microwave splattering) than melted butter. Fustini’s famous blood orange brownies tags in Fustini’s Blood Orange olive oil and Fustini’s Cara-Cara Vanilla balsamic vinegar for a fudgy dessert complete with the health benefits of olive oil.

Visit fustinis.com for thousands of recipes and more than 70 Fustini’s products, and subscribe to the free weekly email newsletter to receive seasonally inspired menus and recipes.

Aging in Place

Increase your odds of growing older at home.

by KIRSETIN K. MORELLO

If you’re part of the 75 percent of Americans 55 and older who hope to remain at home as long as possible, living in a Northern Michigan town like Traverse City could be the ticket. That’s because opportunities for physical activity, social interaction and access to transportation increase the likelihood that you’ll be able to “age in place”—the common phrase for remaining in your own home or community for the long haul.

From e-bikes to pickleball to cultural arts, active opportunities abound, and not just for youth. In 2020, Realtor.com named the Traverse City area the best place to retire in America. If aging in place appeals to you, here are four factors that can help you up your odds:

Healthy movement. For adults 65 and older, the Centers for Disease Control and Prevention recommends moderate- to vigorous-intensity activity, muscle strengthening and exercises to improve balance weekly. Communities that offer amenities to support healthy aging can make it easier to hit those goals.

“At Bay Ridge, we focus on helping residents stay healthy and active,” says Linda Scott, community director at The Village at Bay Ridge in Traverse City, a 55-plus community.

“We have a certified personal trainer on staff and offer exercise classes, like Pilates, each week,” she says. Residents also enjoy walking the scenic path that encircles the property’s pond and walking or biking the nearby TART trails.

Building connections. The National Institute on Aging found that socializing as we age combats a host of health-related issues, including an increased risk of heart diseases and depression. Communities like The Village at Bay Ridge offer plenty of amenities to promote social connection.

But everyone benefits from living in a community where the maintenance staff sweats the small—and big—stuff for you. “Our residents don’t have to mow the grass or shovel the snow. We do it all,” Scott explains. “We even change the light bulbs in their apartment!”

“We have a huge library with a grand piano, a mini theater, a card and game room with billiards, a fitness center and more,” says Scott. “We also facilitate the residents doing all sorts of off-site activities together, like attending the opera or visiting Interlochen. We use our community transportation for those events.”

Aging-friendly housing. The type of housing that’s best for you as you age depends on a variety of factors, which is why some accommodations at Bay Ridge are barrier-free, while others still have bathtubs. Residents can choose the best fit for them.

Continuum of care. Even if we’re healthy well into our 70s, we may eventually require additional healthcare. The Village at Bay Ridge offers 250 fully independent cottages and apartments, which means active seniors can live the life they want, in their own home.

If you eventually require additional healthcare, perhaps managing medication or with mobility, Bay Ridge also features an assisted living center, as well as a community that specializes in dementia care, and residents get priority for those apartments.

“It’s a huge benefit to know you can receive the care you need without having to move away from the community you know and love,” Scott says.

Love Your Summer Skin

5 tips and treatments to prep for a healthy, glowing season.

by LISA BLAKE

Summer is the perfect time to show some self love with your skincare and put your most confident face forward. All it takes is a little commitment and preparation. We’ve tapped the experts at Copper Aesthetics for their favorite fresh-faced summer treatments. Copper Aesthetics is powered by The Center for Plastic Surgery and backed by the same trusted team of plastic surgeons and trained professionals. Together, they provide patients with a full continuum of services so everyone can feel timeless. Here, they share five summer skin musts:

SKINVIVE™

For smooth, dewy cheeks and a glow that lasts for up to six months, the Copper Aesthetics gurus recommend Juvéderm SKINVIVE—the first and only FDA-approved hyaluronic acid microdroplet injectable in the U.S. The product uses a specially designed formula to stimulate the skin’s collagen and elastin production, replenishing proteins that naturally decline as we age. In addition to its collagen- and elastin-boosting properties, hyaluronic acid absorbs as much as 1,000 times its weight in water, making it ideal for hydrating and plumping the skin. The minimally invasive treatment reveals smooth, radiant skin with a natural finish and even hold.

HydraFacial

Rising summer temps and humidity means increased oil and sweat clogging pores and leading to breakouts. The relaxing HydraFacial at Copper Aesthetics deeply cleanses the skin, removing impurities and excess oil while simultaneously hydrating and nourishing. This 75-minute treatment includes dermaplaning to remove fine hairs and a layer of dead skin, followed by a deep cleanse, exfoliation, acid peel, extractions, hydration and a therapeutic shoulder massage.

Broadband Light

Sun exposure is one of the primary causes of skin damage and premature aging. Broadband Light, or BBL, is a laser treatment used to target red and brown pigment (think sun damage, redness, broken facial vessels, brown spots) to improve skin tone by reducing pigmentation and stimulating collagen production. By addressing sun damage early on, BBL helps maintain a more youthful and even-toned complexion, essential for healthy summer skin.

Moxi Laser Treatment

As we spend more time outdoors, our skin is subjected to increased UV radiation, which can lead to fine lines, wrinkles and uneven texture. The non-invasive Moxi laser treatment comfortably delivers fractionated laser energy to create microcoagulation zones which the body then repairs, replacing damaged cells with fresh new ones. The result? Smoother and more radiant skin texture and tone and overall skin renewal.

A Solid Skin Care Routine

In order to maintain healthy and radiant skin throughout the season, your comprehensive skin care routine should be tailored to summer conditions. Copper Aesthetics urges daily sunscreen use to protect against UV damage, incorporating lightweight and hydrating products to keep skin nourished without feeling heavy, and adjusting skin care ingredients to address specific summer concerns such as increased oiliness or sensitivity.

To schedule a consultation, call 231.929.7700 or go online to copperaesthetics.com.

Join The Copper Club

Copper Aesthetics recently launched a new exclusive program: The Copper Club. Choose from three different membership levels, and enjoy monthly discounts on injectables, skin care treatments and products, Visia Skin Analysis and more, along with members-only events and early access to new products and treatments. Ready to get glowing? Call 231.929.7700 to learn more and sign up.

To Us, It’s Personal

AT COMMUNITY CHOICE, WE WERE FOUNDED ON THE PRINCIPLE OF NEIGHBORS HELPING NEIGHBORS. THAT SENTIMENT CONTINUES TO DRIVE US FORWARD NEARLY 90 YEARS LATER.

Our extensive portfolio of personal banking products and services are designed with you in mind. Enjoy 24/7 account access with e-Banking, find competitive-rate loans and mortgages, or get paid earlier with Express Pay. Let us help you achieve the life you desire.

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Set Your Sights on Saving with Targets

Whether you want to save for a house or a vacation, we make it easier with Targets – our e-Banking tool designed to help you establish and monitor your saving goals. Choose the dollar amount you want to save, set a timeline to achieve your goal, and let Targets help keep you on track. SET YOUR TARGETS TODAY! OUR GOAL-BASED SAVING TOOL.

4 Keys to Financial Wellness

Your financial health impacts your overall health—here’s how to help protect it.

by KIRSETIN K. MORELLO

When we think about mental and physical wellness, we may consider the obvious: nutrition, exercise and stress management. But the health of our finances can play a surprisingly large role in our overall wellness.

A 2023 PricewaterhouseCoopers International Limited study reported that almost 60 percent of full-time employees were stressed about finances—which affected their sleep, physical and mental health and more. Another recent study by MetLife demonstrated a strong correlation between people’s level of happiness and feelings of financial security.

Understanding that link is a solid argument for taking steps to ensure our financial wellness, one of which can be partnering with a financial institution to discuss your current financial situation. That discussion can help identify the steps needed to achieve your current and long-term financial goals.

At Community Choice Credit Union, which has 24 member centers throughout Michigan, members benefit from its complimentary financial wellness service Choice Map. As part of the service, Community Choice has more than 120 personal advisors who are certified as Credit Union Certified Financial Counselors. They help members create a customized plan to save, borrow, simplify and protect their assets.

As you consider your overall health, Cat McMacken, Choice Map product manager at Community Choice Credit Union, offers these four tips:

Pay yourself first. Embracing automated options to pay yourself first—by automatically allocating a portion of your income to savings—can support the development of your financial health.

Community Choice members can leverage savings Targets to automate monthly contributions to specific funds or goals. Additionally, e-Banking facilitates automatic bill payments and check deposits via mobile phones. Community Choice’s app can even help you generate a budget.

“You want to consider both your next savings goal and longer-term goals as well,” says McMacken. “Paying yourself first is the first principle of Choice Map, which can put you on the path to the life you desire.”

Boost your credit score. A solid credit score not only increases your chances of loan approval but also secures lower interest rates and higher credit limits.

Community Choice’s personal advisors collaborate with members to enhance or maintain their credit scores. This is important because credit cards and loans are a normal part of a healthy financial mix.

“Having a good credit score allows you more flexibility,” explains McMacken, “and it makes borrowing more affordable.” Community Choice members also have complimentary access to their credit scores.

Simplify your financial management. Simplifying your financial life can save both time and money. Take advantage of convenient services that provide greater access to your financial accounts and streamline the process of managing them.

No matter what your savings goal is, utilizing your financial institution’s app, digital banking services, automated bill pay and more can help. Consider consolidating your banking relationships and enrolling in a credit union’s rewards program. Community Choice offers GetBigReward$, which allows members to earn $12 back each month for everyday financial actions, and a rebate of up to 10 percent of loan interest paid each year.

“We have many digital tools that can support a stress-free financial plan,” says McMacken. “You can get a lot accomplished just by automating some of your financial activities.”

Plan for and protect your future. Beyond your bank balance, financial health includes proper insurance coverage, retirement planning and establishing a will or trust to protect your assets. Consulting an expert can help you navigate your options.

Whether you need home, auto or life insurance, loan protection, or help with a will or trust, Community Choice members can access a network of specialized partners for guidance. “We want to arm our members with the information they need, so they can make more informed decisions about their comprehensive financial wellness,” McMacken says.

Knowing that financial well-being benefits your mental and physical health is a strong incentive to get your finances in order. Developing a comprehensive, customized plan with the help of a credit union like Community Choice is a great first step toward achieving financial wellness—and a healthier outlook on life. Learn more by visiting communitychoice.com.

Om, Baby!

Mindful movement helps expecting moms have a healthy pregnancy— body, mind and spirit.

by MEAGAN FRANCIS

From improved flexibility to increased stamina for labor, birth and the delightfully taxing days of early motherhood, there are no shortage of reasons to keep moving throughout pregnancy. A mindful movement practice like yoga or meditative walking combines energy-boosting physical activity with breathing and increased body awareness, helping overall wellness. Here are some safe, simple ways to infuse your pregnancy with healthy movement:

START RIGHT WHERE YOU ARE

News of a pregnancy can be a powerful incentive to pursue a healthier lifestyle—which may tempt you to establish a brand-new exercise regime ASAP. But it’s always a good idea to take it slow at first. “Some women get inspired to begin yoga when they are pregnant, and they don’t realize just how strengthening yoga is. It truly can be quite a workout!” says Naomi Call, a certified yoga instructor, herbalist and nutritionist in Traverse City. Call adds that it’s always advisable to discuss additions or changes to your lifestyle with your midwife or doctor. If you’re pregnant and new to yoga, Call highly recommends attending a prenatal yoga class, where you’ll learn how to practice safely for your changing body. “Often in the second trimester women feel a lot of new energy, and they need to be aware of which movements are appropriate at this point,” she says. >

TAKE IT SLOW AND STEADY

Movement doesn’t have to be intense to offer benefits, and some of the simplest movements can be the most beneficial. “Mindful walking and breathing are two of my favorite practices,” Call says, pointing out that most people don’t realize how important it can be to simply breathe fully and slowly—all the time, but particularly during pregnancy when a woman is preparing for labor, delivery and new motherhood. Call recommends taking it slow, especially at first. “Less is more, and pacing is absolutely a good thing to learn as a new mom,” she says. “Walking even just twenty minutes outside, with deep breathing and focused positivity, is something most of us can do.” And yoga, particularly a gentle class meant for the prenatal period, “provides opportunities for women to strengthen their pelvic floor, create flexibility in their hips and redefine their emotional and physical center,” Call says.

MODIFY MOVEMENT FOR YOUR CHANGING BODY

From fluctuating energy levels to a shifting center of gravity, pregnancy and postpartum are times of profound change. Call points out that even in an often-gentle practice, like yoga, it’s important to be aware of changes in your body and adapt accordingly. There are a number of poses that are wise to avoid in pregnancy, such as forward bends that put pressure on your

belly. “What is safe or feels good will absolutely shift with each trimester,” Call explains, and advises pregnant yoga practitioners to pay attention to any signs that they’re moving too fast or doing too much. “Symptoms are sacred messengers,” Call says. “If something doesn’t feel good, don’t do it.”

EASE BACK IN AFTER GIVING BIRTH

Less is more, and pacing is absolutely a good thing to learn as a new mom.

Typically, active women who’ve had a healthy pregnancy and vaginal delivery are given the green light to start light exercise, like walking, within a few days of giving birth, says Call, but your situation may call for a different transition back to movement. Call advises new moms to take it easy, listen to their bodies and check in with their doctor or midwife before starting to exercise again.

Whatever movement you choose, Call says, it’s important to make time for your own wellness as a new mother. With so many hormone changes and new sleeping patterns to contend with, carving out time for you and your emotional and spiritual well-being is as important as your physical well-being. “One of the hardest choices and beliefs for me as a new mom was to trust that caring for myself needed to be my top priority and that if I took time for myself, my child would not only be okay, but that we would all be better for it,” she says. “A simple practice, even fifteen minutes a day, can bring benefits to your body, mind and spirit.”

MIND YOUR PELVIC HEALTH

This overlooked aspect of women’s health can help keep you pain-free and active.

Pregnancy is a body-changing event, so it’s no wonder it can come along with a multitude of physical effects. But if you’ve ever been told that discomforts like incontinence, painful intercourse, chronic constipation or sciatica are just par for the pregnancy course, it may be time to seek a second (or seventeenth!) opinion.

An emerging specialty, pelvic floor physical therapy, can help women in all life stages regain comfort and confidence and boost their overall wellness—but its benefits are often realized most dramatically during the childbearing years.

“With so many of these symptoms, people will say, ‘Oh, you know, it’ll be fine once the baby is born.’ But a lot of these things actually get exacerbated after the birth process,” says Erica O’Neal, Ph.D., owner of Trailhead Physical Therapy & Wellness in Traverse City. Hip or back pain, poor posture, a weak core and incontinence are just a handful of the conditions that are often overlooked or dismissed as “normal,” but can be treated by restoring integrity to the pelvic floor.

During pregnancy, O’Neal focuses on helping women stay pain-free and active during pregnancy by teaching them about their pelvic floor, pelvis and hips and how they relate to the labor and birth process,

as well as how to relax their pelvic floor, since tension can create discomfort and dysfunction.

After pregnancy, pelvic floor physical therapy often includes screening for conditions like diastasis recti, a separation of the muscles in the abdomen that’s common after pregnancy, and pelvic organ prolapse, when pelvic organs descend into the vaginal canal.

No matter a woman’s stage of life, pelvic floor physical therapy can be a powerful tool for helping restore comfort, body awareness and overall wellness. Addressing pelvic floor dysfunction can also be critical to helping women learn to move safely. “We’re assessing that baseline strength and posture so that when you go to exercise, you know how to correctly activate your core, align your ribs over your pelvis and have great form,” explains O’Neal.

While pelvic floor physical therapy has not historically gotten the kind of attention it deserves, the tide is starting to turn. “I really encourage women to advocate for themselves,” O’Neal says.

“Understand that while a lot of people, even providers you trust, might say these conditions are normal, they’re not. They’re common, but not normal—and they can be helped.”