Susan Winograd P.T., Pelvicore Rehab & Wellness

❤️ 3 Reasons to Rest on your Period ❤️

Do you have a hard time giving yourself a break during your period? A lot of women do! Here are 3 reasons to give yourself a break during your time of month.

🔺 Women Need 8 to 10 Hours of Sleep
Women generally experience more significant hormonal fluctuations throughout their menstrual cycles. These fluctuations can impact sleep quality and duration, necessitating more sleep to compensate.

🔺 Resting Balances Your Hormones
Reproductive Hormones: For women, rest is essential in regulating hormones such as estrogen and progesterone, which are crucial for reproductive health and menstrual cycle regularity.

🔺 Resting Helps Your Body Recover
Fatigue Reduction: Menstruation can cause significant fatigue due to hormonal fluctuations and blood loss. Resting helps conserve energy and reduces feelings of exhaustion.

Read more ⤵

3 Reasons to Rest on Your Period 3 Reasons to Rest on Your Period Usha Anandi. 25 | JUNE| 2023 If you feel guilty when you decide to take it slow, I have news for you: You’ve been brainwashed. But the good news is: you’re not the only one. I drank the rest-is-only-for-the-privileged-or-lazy Kool-aid too. Maybe it comes from

Many people might not even be aware of their pelvic floor until something goes wrong. 🦋

Luckily, Pelvic Floor Physical Therapy can provide relief for a variety of pelvic related conditions including:

💜 Improved pelvic organ support
💜 Enhanced bowel and bladder control
💜 Alleviation of pelvic pain
💜 Restoration of sexual function
💜 Pre and postnatal benefits

Unlocking the 5 Benefits of Pelvic Floor Physical Therapy | Jefferson Health Many people are not even aware of their pelvic floor until something goes wrong. But pelvic floor therapy can alleviate pain, improve incontinence and help align the mind and body.

A Guide to Lowering Your A1C Levels, as told by the Glucose Goddess 🌟📉

👉 Eat Foods in the Right Order: Begin your meals with vegetables, then eat proteins and fats, and finish with starches and sugars. This order slows down the absorption of glucose.

🥦 Add a Veggie Starter: Start one meal a day with a vegetable-based dish. The fiber in veggies helps reduce glucose spikes.

🍎 Apple Cider Vinegar: Taking a tablespoon of apple cider vinegar in water before meals can help improve insulin sensitivity and lower blood sugar levels.

🥚 Have a Savory Breakfast: Instead of sweet foods, opt for a breakfast high in protein and healthy fats, like eggs and avocado. This helps prevent morning glucose spikes.

Learn more! ⤵

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The Connection Between Inflammation & PCOS 💡

Did you know both diet and exercise can either fight or fuel inflammation in PCOS? 🤔

🔥 Chronic inflammation is a key factor in all types of PCOS, including insulin-resistant, inflammatory, post-birth control, and adrenal PCOS, which contributes to hormonal imbalances, insulin resistance and other symptoms.

🥦 Managing blood sugar and consuming anti-inflammatory foods (e.g., omega-3 fats, antioxidant-rich foods) can help reduce inflammation and improve symptoms.

🏋‍♀️ Tailored exercise, focusing on balanced intensity and proper recovery, can reduce inflammation and improve hormonal health in PCOS.

Learn more! ⤵

The Inflammation-PCOS Connection - Functional Fueling Nutrition Inflammation is a common missing piece of PCOS onset and management. Diet and exercise can either help fight or fuel inflammation in PCOS.

❄ Ice baths have grown in popularity in many wellness circles but how does cold exposure affect women's hormones and what considerations should be taken into account before plunging? ❄

Let's see! 👇

🚺 Hormonal Impact: Ice baths can disrupt hormonal balance in women by down-regulating hormones like follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are crucial for menstrual cycles and reproductive health.

👨 Potential Benefits: Despite their popularity for reducing muscle soreness, improving mood, and boosting metabolism, the benefits of ice baths are primarily supported by research on men.

❗Cautions: Women of reproductive age, pregnant women, or those with chronic conditions should be cautious, as the added stress from ice baths might exacerbate hormonal imbalances.

Learn more ⤵

Ice Baths and Female Hormones - Functional Fueling Nutrition Are ice baths right for everyone? Learn the science behind ice baths, their effect on female hormones, and if this practice is right for you.

🌱 We love microgreens! 🌱

Here's why!

💪 Microgreens are nutrient powerhouses that pack a punch with high levels of vitamins and minerals, often containing more nutrients per gram than mature vegetables.

❤️ These tiny greens can help reduce the risk of heart disease, improve insulin resistance, protect vision, and even offer cancer-fighting properties!

🥗 They are super easy to add to meals. Not only do they add a burst of flavor, but also level up your meal aesthetic. Use microgreens in salads, sandwiches, smoothies, and as garnishes for soups and pastas.

Learn more! ⤵

The Big Nutritional Value of Microgreens These small-but-mighty veggies are packed with concentrated nutrients. Learn why you should make microgreens a part of your healthy diet.

Did you know that you can naturally boost GLP-1 levels without taking drugs like Ozempic or Wegovy? 😯

💡 That's right. We can use food to aid in blood sugar control and weight management, mimicking a similar effect to these drugs.

🐟 High-protein foods like fish, yogurt, and eggs, as well as foods rich in fiber such as fruits, vegetables, and whole grains, stimulate GLP-1 secretion.

🌰 Foods containing omega-3 fatty acids, like flaxseeds and walnuts, can enhance GLP-1 activity.

Learn more! ⤵

6 Foods that Increase GLP-1 Levels Research suggests that foods, such as eggs, vegetables, and olive oil, may help increase GLP-1 levels.

Curious about biohacking your sleep for optimal rest? 💤

Check out our latest blog article where we unlock simple, effective ways to achieve perfect rest. Your body and brain will thank you. 💙

Read more! ⤵

Biohack Your Sleep: Unlocking the Secrets to Perfect Rest In our fast-paced world, sleep often takes a backseat to our busy schedules and endless to-do lists. However, sleep is a crucial component of overall health, affecting everything from cognitive function to emotional well-being.Enter biohacking—a growing trend where individuals use science, technol...

Many of our customized Wellness Programs include a powerful supplement called Calcium D-Glucarate, known for its ability to aid in liver detoxification, regulate hormones, and even prevent certain types of cancers. ❤️

But it doesn't stop there!

This supplement also supports PCOS by regulating estrogen levels, preventing reabsorption of estrogen, and promoting glucuronidation, your body's process of detoxification.

🌿 Supports Liver Detoxification: Calcium D-Glucarate enhances the liver's detox process by promoting glucuronidation, which helps remove toxins and waste products more efficiently.

👉 Regulates Estrogen Levels: It aids in metabolizing and excreting excess estrogen, which can help manage conditions like estrogen dominance and PCOS.

🌀 Inhibits Beta-Glucuronidase: By inhibiting this enzyme, Calcium D-Glucarate prevents the reabsorption of estrogen, ensuring it is effectively removed from the body.

Learn more! ⤵

How Calcium-D-Glucarate Supports Liver Health & PCOS - Organic Olivia If you’ve been diagnosed with PCOS or struggle with estrogen dominance, Calcium D-Glucarate may...

Dr. Sara Gottfried's Take on Filling The Gaps in Women's Health 💜

HINT: Personalized guidance is ESSENTIAL. ⭐

👩‍⚕️ Personalized Healthcare: Women should seek personalized healthcare that considers their unique physiological and hormonal needs, moving away from the one-size-fits-all approach.

❤️ Cardiovascular Awareness: Increase awareness and proactive management of cardiovascular health, which is often under-recognized in women despite being a leading cause of death.

💻 Utilize Technology: Use wearable devices to monitor stress, sleep, and metabolic health, aiding in hormone balance and overall well-being.

Learn more! ⤵

Filling the Gaps in Women’s Health: Personalized Guidance Is Essential - Dr. Sara Szal Gottfried MD Women may have gained more power and equality in many areas, but in women's health the gender gap is real and widening.

Have you ever wondered how change occurs? 🤔

💡 The Stages of Change model, also known as the Transtheoretical Model, is a framework that’s often used in psychotherapy to understand how people make changes to their behavior.

💭 Precontemplation: This is the stage where you’re not yet acknowledging that there’s a problem that needs to be addressed. You may be resistant to others’ advice and even give excuses for the habit or behavior.

⏳ Contemplation: In this stage, you understand there’s a need for change and are beginning to consider the possibility of it. You may be uncertain about the whole idea and unsure if you’re ready to take action.

✏ Preparation: In this stage, you’ve decided to change and are getting ready to take action. You may be seeking out resources and support to help you make the change.

🤸‍♀️ Action: This is the stage where you actively make changes and take steps to address the issue. This may involve changing behaviors, seeking out therapy, or making lifestyle changes.

🔄 Maintenance: In this final stage, you’ve successfully made the change and are working to maintain your new behaviors and habits over time. This stage can be challenging, as it requires ongoing effort and vigilance to avoid relapse.

How can you utilize the 5 Stages of Change to accomplish your personal wellness goals? 😄

Feel free to share below!

Learn more! ↘

What Is the Stages of Change Model of Psychotherapy? This model of therapy maps out the common stages people go through when enacting change in their lives. Let's look deeper:

Get Acquainted with 5 Cooling Herbs for Summer 🌿 🌺 🌼

🍃 Mint: Contains menthol, which activates cold-sensitive receptors, creating a cooling sensation. Throw some mint in your water bottle in the morning (maybe with a little cucumber and/or lemon!?) for an at-home spa water.

🌺 Hibiscus: A refrigerant herb that lowers body temperature, hydrates tissues, and soothes the nervous system. Make an iced hibiscus tea.

⚪ Marshmallow Root: Moistens and cools tissues, soothes inflammation, and is beneficial for mucous membranes. Swap out your store bought marshmallows with homemade marshmallows with marshmallow root! Perfect as a gut-healing sweet treat or for roasting over the fire.

🍋 Lemon Balm: Soothes digestive issues, calms the nervous system, and has a citrusy, uplifting aroma. Freeze lemon balm leaves into ice cube trays for a hint of citrus and mint in any drink.

🌹 Rose: Calms hot skin conditions, supports emotional health, and is rich in vitamins. Soak rose petals in water to make an easy rose water facial spray that you can spritz throughout your day.

Read more! ⤵

5 Cooling Herbs for Summer - Organic Olivia During the heat of the summer months you may find yourself reaching for popsicles...

💥 New Study finds Hormone Replacement Therapy is SAFE for Treating Menopause Symptoms 💥

THIS IS HUGE NEWS ‼

Let's explore the main findings ⤵

❤️ A JAMA study shows hormone therapy for menopause is SAFE for women under 60, countering previous beliefs from the Women's Health Initiative study that linked it to higher risks of breast cancer and stroke. Looking back, Dr. Streicher says, it's clear the Women's Health Initiative study was flawed and that some of the risks that were identified were linked to the type of hormones that women were given.

❤️ Advances include safer, lower-dose hormones like micronized progesterone or bio-identical hormones, which DO NOT increase breast cancer risk, addressing issues from older hormone types like medroxyprogesterone acetate found in earlier studies.

❤️ The study emphasizes starting hormone therapy between ages 50 and 60 and using transdermal methods (patch, cream, gel) to reduce risks associated with oral estrogen. These methods also offer protection against bone loss and heart disease.

✨ "Hormone therapy is beneficial way beyond the benefits to just helping with hot flashes," Dr. Streicher says. ✨

Read more! ⤵

Hormones for menopause are safe, study finds. Here's what changed Women under 60 can benefit from hormone therapy to treat hot flashes and other symptoms of menopause. That's according to a new study, and is a departure from what women were told in the past.

Looking for NATURAL ways to help with fibroids?

Turmeric✨ Vitamins✨ & Magnesium✨

These 3 tips can help bring you the relief you’ve been searching for!

Don’t wait another second to feel great, empowered, knowledgeable, strong, AND… Pain free!!!

☎️ Call Pelvicore Rehab NOW!! 561-295-1631

💫 WHAT ARE THE BENEFITS OF SCAR MOBILIZATION & MASSAGE???? 💫

🌟 REDUCE PAIN 🌟
⁃ Scar tissue can be painful and tender to the touch which can lead to a very uncomfortable sensation. Scar mobilization can help reduce the scar and minimize pain.

🌟 INCREASE BLOOD FLOW 🌟
⁃ By massaging scar tissue, it can bring blood flow back the connective tissue which increases blood supply and leads to quicker healing!

🌟 IMPROVE MOBILITY🌟
⁃ Once a scar is completely formed, the body will begin transitioning and will start the process of breaking down. Overtime, the fibers will become realigned which leads to less dense tissues and more mobility.

🌟 DESENSITIZATION 🌟
⁃ Formation of a scar can lead to changes in sensation. Introducing the scar to new sensations can desensitize the scar. Touching the scar with something as soft as a Q-tip, can help restore normal feeling in the scar.

Join me on this journey to help you feel empowered, knowledgeable, AND… Pain free!!! 💪🏻💥⚡️✅❕

☎️ Call Pelvicore Rehab NOW!! 561-295-1631

🔍 True or False: "Pelvic floor dysfunction is a normal part of aging."

FALSE!

While pelvic floor issues can become more common with age due to factors like hormonal changes and weakening muscles, they are not an inevitable part of aging. With proper awareness, education, and pelvic floor exercises, you can maintain a healthy pelvic floor at any age.

Let's debunk the misconception and empower ourselves to prioritize pelvic health for a vibrant life! 💪🌟

Ever wonder if you're constipated? 🤔

💩 Here's the scoop: bloating, discomfort, infrequent bowel movements, and straining are all red flags your body might be struggling.

were here to help you understand these signs and work towards gentle, effective solutions!

Let's tackle constipation together!

🌸 Living with adenomyosis (aka adeno) can be tough, but you don't have to go through it alone!

💪 Adenomyosis occurs when the uterine lining decides to cozy up to the muscular uterine wall, often leading to pesky symptoms like chronic back pain.

But guess what? There's a beacon of hope in pelvic floor therapy!

🌟 Say goodbye to the dilemma of choosing between Tylenol or a hysterectomy, and say hello to a warmer, gentler solution.

💖 Let's embark on a journey together to tackle those symptoms head-on and reclaim your comfort and vitality!

DM us or call us today (561) 295-1631

MYTH: You have to be an older woman to have pelvic floor issues. 🚫

FACT: Pelvic floor problems can affect anyone, regardless of age or gender! Whether you're a new mom or a seasoned athlete, pelvic health is essential. Don't let misconceptions stop you from seeking support. Pelvic floor physical therapy offers tailored solutions for everyone. Let's break the stigma and prioritize pelvic health at every stage of life! 💪

DM us or call us today (561) 295-1631

Ready to jump back into fitness postpartum! 🏋️‍♀️

After consulting with a Pelvic Floor Physical Therapist and prioritizing rest and rehab for the first 6 weeks, it's important to screen for signs of readiness.

No more sneeze-induced accidents or uncomfortable pressure. It's time to rebuild strength and feel confident in my body again! 💪

DM us or call us today (561) 295-1631

Nothing brings us more joy than our patients enjoying their joys and passions in life again!🏃🏻‍♂️

✨At Pelvicore Rehab, we listen and take the time to understand your experiences

✨Then, we create a plan of care that is individualized to your needs

We understand that pelvic floor dysfunction can feel life-altering, painful, and embarrassing. But...

🙌🏼HEALING IS POSSIBLE🙌🏼

Never feel like you have to live in pain. You CAN and WILL be on the path to recovery when you contact Pelvicore Rehab

DM us or call us today (561) 295-1631

Let's chat about maintaining that perfect bladder health! 🚽

💦 Here's what you should aim for:
- Making 6-8 trips to the bathroom throughout the day to keep things flowing smoothly.
- Holding it like a champ for 2-4 hours between bathroom breaks, giving your bladder a chance to take a breather.
- Enjoying uninterrupted sleep through the night without any midnight bathroom runs (unless you've got factors like age, pregnancy, or medical conditions).
- And let's not forget, no leaks on the way! Every time, like a pro!

🎉 Remember, if you notice any changes or concerns, it's always wise to touch base with your healthcare provider.

Let's keep those bladders happy and healthy! 💪

Did you know? Your C-section scar could be influencing more than you think! 🤔

✨ From bladder challenges to low back pain, its effects reach far beyond the surface.

Let's shed light on the importance of pelvic health and post-C-section care. 💪🩺

Call Pelvicore Rehab today to learn EVERYTHING you need to know about having a healthy pelvic floor! DM us or call us today (561) 295-1631 ☎️

Happy mothers day to all the amazing moms out there!

🌸 Today, let's celebrate the strength, resilience, and incredible journey of motherhood.

💫 Navigating the menopause journey is a transformative experience for women, but it doesn't have to be a struggle!

💪 Pelvicore rehab offers a holistic approach to support women through this phase, empowering them to embrace the changes with strength and vitality. 🌸

Let's rewrite the narrative around menopause and prioritize our pelvic health! 🌺

☎️ Call Pelvicore Rehab NOW!! 561-295-1631

🌸 Finding balance within is key, and it all starts with our pelvic floor! 🌿

Hormone balance isn't just about what we eat or how we move, it's also deeply connected to our pelvic health. 🌟

Strengthening and nurturing our pelvic floor isn't just about physical strength, but also about supporting hormonal harmony. ✨

Let's dive into the journey of pelvic wellness and hormone balance together!

☎️ Call us and book an appointment NOW!!
561-295-1631

Dive deeper into the power of diaphragmatic breathing! 🌬️

✨ This technique involves breathing deeply into the belly, engaging the diaphragm for a full, rejuvenating breath.

💫 From reducing stress to enhancing posture and pelvic floor health, mastering diaphragmatic breathing unlocks a world of wellness benefits! 🌟

I’m excited to with ’s Women of Gilda’s. I can’t wait to get started making a difference in our cancer community.

Embrace the Essence of Vitality 🌿✨

True wellness isn't just about existing—it's about thriving with boundless energy and a zest for life.

Let's cultivate a lifestyle that nourishes our bodies, minds, and souls, igniting the spark of vitality within us.

Here's to living each day with purpose, passion, and an unwavering commitment to holistic well-being! 💫

🌟 Fun Fact: Your pelvic floor muscles are like the unsung heroes of your body, often compared to a hammock or sling!

Just as a hammock supports weight evenly and flexibly, these muscles support your pelvic organs and help maintain continence.

So next time you engage in pelvic floor exercises, think of them as a little self-care session for your body's hidden superheroes! 💪