January 2020 Newsletter
Starting Off the Year with Self Care
Self care appears to be getting quite a bit of recognition lately, but why now and why do we need a reminder from every (social) media outlet to take better care of ourselves? Every blog post, instagram ad or podcast episode I tune into seems to highlight this topic and how it can be the key to living a balanced life.
So, what is self care? Self Care is a practice of checking in with yourself, listening to your emotional and physical needs, and taking the time to honor them in order to have the best relationship with oneself and the ones you love.It really is as simple as it sounds, just making time for things that fill your cup. The best part about self care is that it doesn't have to take a lot of time or money to do. It can reduce stress, anxiety and give you more energy and motivation in your life to accomplish goals or tasks.
So, where do we start? For one, self care activities are absolutely something you enjoy doing. It is also usually planned, and not something that happens spontaneously. Think of it like a date with yourself.
Here are 10 easy self care activity ideas that could help bring more balance to your life. 1. Go on a walk
2. Take a bath
3. Read a good book
4. Sleep 7-9 hrs per night
5. Drink 60-80 oz of water per day
6. Meditate
7. Listen to your favorite album
8. Garden
9. Dance
10. Phone a good friend
So, what is self care? Self Care is a practice of checking in with yourself, listening to your emotional and physical needs, and taking the time to honor them in order to have the best relationship with oneself and the ones you love.It really is as simple as it sounds, just making time for things that fill your cup. The best part about self care is that it doesn't have to take a lot of time or money to do. It can reduce stress, anxiety and give you more energy and motivation in your life to accomplish goals or tasks.
So, where do we start? For one, self care activities are absolutely something you enjoy doing. It is also usually planned, and not something that happens spontaneously. Think of it like a date with yourself.
Here are 10 easy self care activity ideas that could help bring more balance to your life. 1. Go on a walk
2. Take a bath
3. Read a good book
4. Sleep 7-9 hrs per night
5. Drink 60-80 oz of water per day
6. Meditate
7. Listen to your favorite album
8. Garden
9. Dance
10. Phone a good friend
SPT Spotlight
Lauren Steele, PT, DPT
Physical Therapist
Physical Therapist
Lauren graduated with her Bachelors in Biology/Psychology and a minor in Spanish from Northwest Missouri State University in 2014 and received her Doctorate in Physical Therapy from Creighton University in 2017.
Lauren became interested in pelvic floor therapy after having the opportunity to treat pelvic floor conditions in the outpatient orthopedic setting. She enjoyed seeing not just the physical but also the emotional benefits that the patients experience with pelvic floor rehab. Lauren understands that many diagnoses may cause a patient to feel uneasy and she strives to make each therapeutic experience as comfortable as possible to encourage open communication with her patients. Lauren’s focus is to improve her patient’s quality of life to allow them to return to the activities they enjoy.
Lauren is originally from Omaha, Nebraska and enjoys hiking, reading, volleyball, traveling, and spending time with family and friends.
Lauren became interested in pelvic floor therapy after having the opportunity to treat pelvic floor conditions in the outpatient orthopedic setting. She enjoyed seeing not just the physical but also the emotional benefits that the patients experience with pelvic floor rehab. Lauren understands that many diagnoses may cause a patient to feel uneasy and she strives to make each therapeutic experience as comfortable as possible to encourage open communication with her patients. Lauren’s focus is to improve her patient’s quality of life to allow them to return to the activities they enjoy.
Lauren is originally from Omaha, Nebraska and enjoys hiking, reading, volleyball, traveling, and spending time with family and friends.
Research Roundup
Is voluntary pelvic floor muscle contraction important for sexual function in women with pelvic floor disorders? In sexually active women with pelvic floor dysfunciton, lower rates of hypoactive pelvic floor muscle tone were found. The ability to contract pelvic floor muscle did not influence sexual function.
Evaluation of pelvic floor muscle strength and its correlation with sexual function in primigravid and non-pregnant women: A cross-sectional study.
Study links obesity in women with lower working memory scores
Women with obesity had worse performance on a working memory test, compared with normal-weight women and women with overweight, according to a study in Eating Behaviors. The same association was not observed in men, but additional research is needed to explore the effect of sex because of the study's design, researchers said.
Short sleep linked to poor bone quality in postmenopausal women
A study published in the Journal of Bone and Mineral Research found that postmenopausal women who regularly had five hours or less of sleep a night had lower bone mass and were twice as likely to have osteoporosis of the hip and spine, compared with women who slept about seven hours nightly. The researchers used data from 11,084 participants of the Women's Health Initiative Study and found that women who slept for six hours every night had a slightly increased spine and whole-body osteoporosis risk.
Pelvic floor exercises reduce incontinence after prostatectomy
Men who engaged in pelvic floor exercises before and after having a prostatectomy had improved measures of pelvic floor muscle function, reduced post-prostatectomy incontinence and improved incontinence-related quality of life outcomes, according to an Australian study in BMC Urology. The men began the exercises five weeks before surgery and continued them for 12 weeks after surgery.
Evaluation of pelvic floor muscle strength and its correlation with sexual function in primigravid and non-pregnant women: A cross-sectional study.
Study links obesity in women with lower working memory scores
Women with obesity had worse performance on a working memory test, compared with normal-weight women and women with overweight, according to a study in Eating Behaviors. The same association was not observed in men, but additional research is needed to explore the effect of sex because of the study's design, researchers said.
Short sleep linked to poor bone quality in postmenopausal women
A study published in the Journal of Bone and Mineral Research found that postmenopausal women who regularly had five hours or less of sleep a night had lower bone mass and were twice as likely to have osteoporosis of the hip and spine, compared with women who slept about seven hours nightly. The researchers used data from 11,084 participants of the Women's Health Initiative Study and found that women who slept for six hours every night had a slightly increased spine and whole-body osteoporosis risk.
Pelvic floor exercises reduce incontinence after prostatectomy
Men who engaged in pelvic floor exercises before and after having a prostatectomy had improved measures of pelvic floor muscle function, reduced post-prostatectomy incontinence and improved incontinence-related quality of life outcomes, according to an Australian study in BMC Urology. The men began the exercises five weeks before surgery and continued them for 12 weeks after surgery.
New Year, New Insurance?
New Insurance? Please provide the details of your new insurance plan PRIOR to your next appointment. Please send us an email with a picture of the front and the back of the insurance card. If you do not have the card, please provide the name of the insurance company, the member ID, the group number, and the name of the primary member on the plan. If you are unable to email, please call or leave a voice message with all of this information so that we can obtain benefits and eligibility before your appointment.
As always, when starting a new insurance plan, it is imperative that you reach out to your plan to ensure Sullivan Physical Therapy is a provider within your network. Seeing a provider outside of your network can result in unexpected higher out of pocket costs.
If you have any questions or concerns please contact our
Medical Billing and Insurance Coordinator, Rupa Kern, at rupa@sullivanphysicaltherapy.com
As always, when starting a new insurance plan, it is imperative that you reach out to your plan to ensure Sullivan Physical Therapy is a provider within your network. Seeing a provider outside of your network can result in unexpected higher out of pocket costs.
If you have any questions or concerns please contact our
Medical Billing and Insurance Coordinator, Rupa Kern, at rupa@sullivanphysicaltherapy.com
Updates from the Physical Therapy Team
On December 5 Kimberlee Sullivan presented at South University to the physical therapist assistant students about pelvic floor physical therapy.
On December 5 Christina McGee presented at Austin OBGYN associates with focus on performing pelvic exams on patients with pain or trauma history
On December 10 Kimberlee Sullivan presented at South University to the physical therapist assistant students about business ownership, management and leadership.
We are sad to say goodbye, but Anissa Akrout will be leaving our practice on January 31, 2020. We wish her the best of luck in her future and what to thank her for last two years. If you are a patient of Anissa's and you have questions about scheduling, please contact our office.
On December 5 Christina McGee presented at Austin OBGYN associates with focus on performing pelvic exams on patients with pain or trauma history
On December 10 Kimberlee Sullivan presented at South University to the physical therapist assistant students about business ownership, management and leadership.
We are sad to say goodbye, but Anissa Akrout will be leaving our practice on January 31, 2020. We wish her the best of luck in her future and what to thank her for last two years. If you are a patient of Anissa's and you have questions about scheduling, please contact our office.
Upcoming Dates
January 1
Sullivan Physical Therapy will be closed for the holidays. If you have any questions or concerns during this time, please email sullivanphysicaltherapy@yahoo.com
January 7
UsToo Prostate Support Group: Mike Jones Memorial Chapter will be
at 7pm to 8:30 pm at St.David's South Austin Medical Center.
January 11
Pelvic Pain Support Group 10 to 11:15 am 4131 Spicewood Springs Road Suite M-1 Austin, Texas 78759
RSVP prior to joining the group: brittanyneece@gmail.com or 512-814-6027
January 24
Lauren Gaspar, MSW, LCSW-S, RPT-S, EMDR Certified, of Good Mourning Counseling Center will be presenting to the Physical Therapy Team on EMDR as a treatment option for patients that have suffered from trauma.
Sullivan Physical Therapy will be closed for the holidays. If you have any questions or concerns during this time, please email sullivanphysicaltherapy@yahoo.com
January 7
UsToo Prostate Support Group: Mike Jones Memorial Chapter will be
at 7pm to 8:30 pm at St.David's South Austin Medical Center.
January 11
Pelvic Pain Support Group 10 to 11:15 am 4131 Spicewood Springs Road Suite M-1 Austin, Texas 78759
RSVP prior to joining the group: brittanyneece@gmail.com or 512-814-6027
January 24
Lauren Gaspar, MSW, LCSW-S, RPT-S, EMDR Certified, of Good Mourning Counseling Center will be presenting to the Physical Therapy Team on EMDR as a treatment option for patients that have suffered from trauma.
PT Below the Waist
Jamille Niewiara and Jessica Chastka are co-hosts of Sullivan Physical Therapy's podcast called "PT: Below the Waist", a patient oriented podcast discussing topics related to pelvic floor physical therapy and how it addresses bladder, bowel, and sexual function issues. The podcast features two pelvic floor physical therapists casually conversing about their experiences and thoughts towards pelvic floor related issues.
Every few weeks, they will be posting podcasts about different diagnoses, tips/recommendations to address symptoms, and interviews with medical professionals. Subscribe to their podcast on iTunes, follow them on Twitter @PTBelowTheWaist, and like them on FaceBook. Leave comments and questions on their email: PTBelowTheWaist@gmail.com.
Sullivan Physical Therapy encourages you to listen to their podcasts and get enlightened about "Better Pee, Better Poo, Better Sex".
To listen to our latest podcast please click here.
Every few weeks, they will be posting podcasts about different diagnoses, tips/recommendations to address symptoms, and interviews with medical professionals. Subscribe to their podcast on iTunes, follow them on Twitter @PTBelowTheWaist, and like them on FaceBook. Leave comments and questions on their email: PTBelowTheWaist@gmail.com.
Sullivan Physical Therapy encourages you to listen to their podcasts and get enlightened about "Better Pee, Better Poo, Better Sex".
To listen to our latest podcast please click here.
Sullivan Physical Therapy & Austin Area Birthing Center
Postpartum pelvic floor physical therapy is standard in some other countries, with health systems recognizing that preventative care during the crucial healing period following delivery can save women from future suffering and save the system hundreds of thousands of dollars in medications and surgeries farther down the line. Problems such as incontinence, prolapse, scar pain, diastasis recti, back or hip pain, and pain with intercourse can be addressed and eliminated or even prevented all together with a post partum evaluation and recommendations or exercises from a pelvic floor physical therapist trained in postpartum health. To this point, these services are rarely offered in the United States.
Sullivan Physical Therapy is excited to partner with Austin Area Birthing Center in creating this type of whole- person care for clients. Christina McGee PT, DPT, will be on site at Austin Area Birthing Center South Thursdays to provide physical therapy evaluations and treatments to pregnant and postpartum AABC clients to maximize health and healing and allow patients to get back to activities safely following delivery. At this time, the only insurance accepted at AABC is Blue Cross Blue Shield, however we will give you a receipt for you to submit to your insurance companies.
Please contact Sullivan Physical Therapy to learn more about this service and schedule an appointment or email christina@sullivanphysicaltherapy.com.
Sullivan Physical Therapy is excited to partner with Austin Area Birthing Center in creating this type of whole- person care for clients. Christina McGee PT, DPT, will be on site at Austin Area Birthing Center South Thursdays to provide physical therapy evaluations and treatments to pregnant and postpartum AABC clients to maximize health and healing and allow patients to get back to activities safely following delivery. At this time, the only insurance accepted at AABC is Blue Cross Blue Shield, however we will give you a receipt for you to submit to your insurance companies.
Please contact Sullivan Physical Therapy to learn more about this service and schedule an appointment or email christina@sullivanphysicaltherapy.com.
