As the crisp air settles over Wisconsin and the days grow shorter, late November offers a perfect opportunity to nourish your body and boost your immune system with seasonal produce and wellness habits. Fall is not just about cozy sweaters and pumpkin spice. It’s a time to fortify your health before deep winter sets in. 

Seasonal Produce in Wisconsin (Late November) 

Wisconsin’s late fall harvest is rich in hearty vegetables and fruits that thrive in cooler temperatures.

   

Here’s what’s in season: 

• Root vegetables: carrots, beets, parsnips, turnips 
• Cruciferous veggies: brussels sprouts, cauliflower, cabbage 
• Squashes: butternut, acorn, spaghetti, pumpkin 
• Storage crops: potatoes, onions, sweet potatoes 
• Fruits: apples, pears, cranberries, raspberries 

These foods are not only flavorful but packed with vitamins, antioxidants and fiber, which are all key components for a strong immune system. 

Why Seasonal Eating Matters 

Eating seasonally supports local farmers, reduces your carbon footprint and ensures you’re getting produce at its peak nutritional value. In Wisconsin, late November’s harvest is perfect for warming meals that comfort and heal. 

So, this fall, embrace the season’s bounty and “fall into immunity” with nourishing foods and mindful habits. Your body will thank you all winter long. 

Healthy Habits for Fall Immunity 

Stay healthy this season by practicing simple habits like washing your hands often, eating balanced meals, staying active and getting enough rest. 

1. Eat the rainbow: Incorporate a variety of colors from seasonal produce to get a broad spectrum of nutrients. 
2. Stay hydrated: Cooler weather can trick you into drinking less water. Herbal teas and broths count too! 
3. Get outside: Even short walks in the brisk air can boost mood and circulation. 
4. Sleep well: Aim for 7–9 hours to allow your body to repair and strengthen immunity. 
5. Support your gut: Fermented foods like sauerkraut or yogurt help maintain a healthy microbiome. 

Enjoy the flavors of the late-fall harvest and keep up with simple healthy habits to stay strong throughout winter. Taking care of yourself now makes the colder months a little easier. 

October is Breast Cancer Awareness Month. With Breast Cancer being the second most common cancer among women, this is a time to spread awareness, show support for those affected and honor the memory of those we have lost.

Did you know that one in eight women will be diagnosed with Breast Cancer in their lifetime? The good news is that when caught early, while still confined to the breast, the 5-year survival rate in the U.S. is 99%. Mammograms are essential for early detection and saving lives.

 

What is a Mammogram?

A mammogram is a standard method for finding breast lumps or tumors. Breast tissue is usually denser than other body tissues, so it’s harder to find a lump simply through touch. During the mammogram, low-dose X-rays pass through the breast tissue, creating an image of the inside of the breast.

All screenings at GHC-SCW are 3D mammograms. These are newer technologies that use multiple low-dose X-ray images from different angles. They create a picture that lets the Radiologist view the breast tissue in thin “slices.”

There are two types of mammograms: screening and diagnostic. Screenings are your routine checkups when you don’t have any symptoms. These routine checkups help detect any cancer cells before you can feel a lump or notice changes. Diagnostic mammograms are suggested if you have any symptoms (like a lump, nipple discharge or pain) or if something looked unusual on a screening mammogram. In these mammograms, they would take more images from different angles.

 

Who Should Get Mammograms and When? 

The recommended age to begin regular screenings is 40, with earlier screenings recommended for high-risk individuals. Some of these high risks include genetic mutations, family history and having dense breasts. Recommendations may vary; always talk with your provider to find the best plan for you. Mammograms are typically done every 1 to 2 years, depending on age and risk.

 

Things to Know Before Your Screening

Mammograms are quick, safe and could save your life. Here at GHC-SCW, we aim to make the process as comfortable and painless as possible and walk you through every step.

You’ll undress in private and get a gown to wear. The technologist will place your breast on the machine. The plastic plate is lowered to compress your breast for about 10 to 15 seconds during the X-ray. This may feel uncomfortable, but the screening doesn’t last long.

For both 2D and 3D mammograms, your breast will be adjusted before the next image is taken. The standard number of images is four, but more images may be needed for a complete exam.

For a 3D mammogram, the procedure is similar to having a 2D mammogram. The main difference is that the X-ray arm sweeps in an arc over your breasts.

The entire procedure should take approximately 20 minutes.

Preparing For Your Mammogram

On the day of your mammogram, remember not to use deodorant, lotions or body creams. These sometimes cause images to be misinterpreted.

 

Schedule Your Screening Through GHCMyChart

Schedule your breast cancer screening today by logging into your GHCMyChartSM account. All mammograms take place at our Hatchery Hill Clinic in Fitchburg. If you receive your care at a clinic outside of GHC-SCW, your GHCMyChartSM account will prompt you to call to schedule your appointment.

GHC-SCW has made it easy to make an appointment to receive this potentially life-changing checkup. If you are eligible for a screening and receive care at a GHC-SCW primary care clinic, follow the simple steps below:

Step 1: Log in to your GHCMyChartSM account

Step 2: Select “Schedule an Appointment”

Step 3: Select “Mammogram Screening”

Step 4: Answer a few questions and select the time that works best for you

 

For More Information and Resources:

• • Breast Cancer | Breast Cancer Information & Overview | American Cancer Society
  • Breast Cancer Risk Factors | Breast Cancer | CDC
  • Breast Cancer Information, Support & Donations – National Breast Cancer Foundation

 

As athletes, runners know that proper nutrition is just as essential as training in achieving peak performance. Whether you’re preparing for a marathon, a 5k or just hitting the trails, how you fuel your body can impact your energy, endurance and recovery. At GHC-SCW, we recognize that nutrition is not only essential for maintaining a healthy lifestyle but also plays a crucial role in achieving optimal performance on race day. From pre-race meals to hydration and snacks, here’s what you need to know to fuel your runs effectively.

Pre-Race Meals: Setting Yourself Up for Success

What you eat before a race can make a significant difference in your performance. The goal of a pre-race meal is to top off glycogen stores, which are the primary energy source for endurance activities like running. However, you want to avoid foods that could cause discomfort, bloating or fatigue.

Timing is key:
Try to eat your pre-race meal about 2-3 hours before your race starts. This allows your body time to digest and absorb nutrients. For longer races, consider eating a slightly larger meal, while shorter races might benefit from a smaller portion.

What to eat:
Focus on carbohydrate-rich foods that are easy to digest, moderate in protein and low in fat and fiber. Carbohydrates provide the quick energy your muscles need during the run, while protein helps to stabilize blood sugar and repair muscle. Here are some examples:

• Oatmeal with a banana – A simple and easy-to-digest meal that provides complex carbs.
• Bagel with peanut butter or almond butter – The bagel gives you quick-digesting carbs, while the nut butter provides a small amount of healthy fats and protein.
• Rice with lean chicken – For a savory option, this delivers complex carbs and lean protein.
• Smoothie with yogurt, berries and spinach – A lighter option packed with carbs, protein and micronutrients to boost energy.

Hydration: The Foundation of Performance

Staying hydrated is crucial for any runner, but it’s especially important on race day when you will be exerting yourself for long periods. Dehydration can lead to fatigue, cramps and reduced performance. Here are some hydration guidelines to follow:

Pre-race hydration:
Start hydrating in the days before your race with 8-10 cups of water daily. On race morning, drink 8-16 ounces 1-2 hours before the start. Avoid consuming excessive amounts of liquid immediately before the race, as this can lead to discomfort.

During the race:
For races longer than an hour, electrolyte replacement becomes important. Water is great for hydration, but you’ll also need to replace electrolytes like sodium, potassium and magnesium to prevent cramping and maintain fluid balance. Many races provide sports drinks, but if you’re running solo, consider carrying an electrolyte-enhanced drink or electrolyte tablets.

Post-race:
After the race, continue hydrating with water or an electrolyte drink to replenish lost fluids. If your race was particularly long or intense, a recovery drink containing carbohydrates and protein can help support muscle repair and replenish glycogen stores.

Snacks: Quick and Effective Fueling

Snacking during training and on race day is an effective way to keep your energy levels stable. Depending on the length of your run, you may need to refuel mid-run or after the race.

Pre-training snacks:
If you’re heading out for a run and haven’t had time for a full meal, a small, easily digestible snack 30-60 minutes before can give you the energy boost you need. Some great pre-run snacks include:

• Banana with peanut butter – A good balance of quick carbs and healthy fats.
• Energy bar – Choose one with a balance of carbs, protein and fiber for sustained energy.
• Half a granola bar or a slice of bread with honey – Low in fiber and easy to digest.

Mid-run snacks:
If you’re running for longer than 60-90 minutes, portable, easy-to-carry options are best. Try:

• Gels or chews – Fast-digesting carbohydrate sources designed for endurance athletes.
• Sports drinks – In addition to hydration, they provide quick energy and electrolytes.
• Small pieces of fruit – If you’re running a race with aid stations, opt for fruits like oranges or bananas.

Post-run snacks:
Refueling after a run is crucial for muscle recovery. Ideally, consume a snack within 30 minutes of completing your run to support muscle repair and replenish glycogen stores. Good options include:

• Chocolate milk – A balance of protein, carbs and electrolytes.
• Greek yogurt with fruit – Packed with protein and carbohydrates to support recovery.
• Trail mix – Nuts, dried fruits and seeds provides healthy fats, carbs and protein.

At GHC-SCW, we are not only committed to helping runners achieve their best performance, but we also provide comprehensive services to meet athletes’ diverse needs. From personalized nutrition education to sports medicine, physical therapy and occupational therapy, we are here to support your journey every step of the way. Our experienced professionals work with you to design nutrition plans tailored to your specific athletic goals, ensuring that you get the most out of your training, performance and recovery.

Whether you’re training for a marathon or simply looking to improve your run, proper nutrition, hydration and fueling are the keys to success. Let us help you unlock your potential and achieve your personal best.

For more information or personalized nutrition coaching, visit ghcscw.com.

May is Ehlers-Danlos Syndrome (EDS) and Hypermobility Spectrum Disorder (HSD) Awareness Month, a time dedicated to increasing understanding and awareness of a group of complex, often misunderstood connective tissue disorders. These medical conditions affect the body’s connective tissue, which holds your skin, joints and other organs together. People with EDS or HSD may look healthy on the outside, but they often deal with pain, injuries and fatigue every day. 

 

What is Ehlers-Danlos Syndrome (EDS)? 

EDS is a group of genetic disorders that affect how the body makes connective tissue. Connective tissue is found throughout the body, providing support, protection and structure to other body parts. The Ehlers-Danlos syndromes are caused by genetic changes that prevent connective tissue from functioning correctly. There are 13 different types of EDS, but the most common is hypermobile EDS (hEDS). 

Each type of EDS has its own set of features and distinct diagnostic criteria. Some symptoms are common across all types of EDS. 

Common symptoms include: 

• Very flexible joints (also called hypermobility) 

• Frequent joint dislocations and sprains 

• Chronic pain and tiredness 

• Fragile or stretchy skin 

 

What Are Hypermobility Spectrum Disorders (HSD)? 

HSD is similar to hypermobile EDS (hEDS). It also causes joint pain and hypermobility, but it doesn’t meet all the medical rules for EDS. People with HSD often have the same symptoms and struggles as those with EDS. Joint hypermobility is seen in all types of HSD.  

Joint hypermobility alone is not always a problem. The problem occurs when hypermobile joints are unstable or place too much strain on other parts of the body. Joint instability occurs when a joint’s bones aren’t held securely, leading to joint subluxations, dislocations, sprains and other injuries.  Hypermobility also affects a person’s muscles because the muscles are required to “hold on” to the joints, which puts extra strain on them and causes muscle fatigue more quickly. 

How are EDS and HSD managed? 

There are no disease-specific treatments for any type of EDS or HSD, so they are managed by addressing each person’s symptoms. There are lifestyle modifications that can be made that will help, such as pacing your activity. Each person’s care plan should address their individual needs.  There are many conditions associated with hEDS and HDS. These comorbidities can include autonomic dysfunction, digestive issues, chronic pain, mental health conditions and many more. 

 

Why Awareness is Important 

Many people with EDS or HSD wait years for a correct diagnosis. Their symptoms are often overlooked or misdiagnosed as anxiety, poor posture or growing pains. Without proper care and understanding, these conditions can get worse and impact both physical and mental health.  

 

Resources to Learn More About EDS & HSD

• The Ehlers-Danlos Society – What is EDS?
• The Ehlers-Danlos Society – What is HSD?
• Video: Ehlers-Danlos Syndromes (EDS) Explained: What You Need to Know

 

In our fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life. But often, this comes at the expense of neglecting our emotional well-being. Caring for your mental health is as crucial as looking after your physical health. We’ll explore the importance of nurturing your emotional well-being and provide tips to help prioritize your mental health.

 

The Importance of Emotional Well-Being

Emotional well-being refers to your ability to understand, manage and express your emotions constructively. It is vital to your overall health and affects various aspects of your life, including relationships, work and physical health. Here’s why nurturing your emotional well-being is essential:

 

• Reducing Stress: Effective emotional management helps you cope with stress better, reducing its negative impact on your body and mind.

 

• Enhancing Relationships: When you’re emotionally healthy, you can form and maintain positive relationships with others.

 

• Improving Decision-Making: Emotional well-being allows for clearer thinking, aiding in better decision-making and problem-solving.

 

• Boosting Resilience: Resilience, the ability to bounce back from adversity, is closely tied to emotional well-being. It helps you navigate life’s challenges more effectively.

 

• Increasing Overall Happiness: Emotional well-being contributes significantly to happiness and life satisfaction.

 

Tips for Nurturing Your Emotional Well-Being

Now that we understand the importance of emotional well-being let’s explore some practical steps to nurture it:

Prioritize Self-Care

Self-care doesn’t necessarily mean bubble baths and expensive trips to the spa. (They are nice if they do help you though!) Dedicate time to self-care activities that make you happy, whether it’s reading, practicing mindfulness or pursuing a hobby.

Stay Connected

Maintain social connections with friends and loved ones. A strong support system can provide comfort during tough times. Schedule a coffee date with a friend or visit a relative you haven’t seen.

Exercise Regularly

Physical activity releases endorphins, boosting your mood and reducing stress. Aim for at least 30 minutes of exercise most days. You don’t necessarily need to do a grueling fitness class every day. Consistency is key in physical activity, so opt for activities you enjoy, whether it’s riding a bike, swimming or playing pickleball.

Seek Professional Help

If you’re struggling with your mental health, don’t hesitate to seek help from a behavioral health professional. They can provide valuable guidance and support. They can also refer you to helpful resources and programs, like our Foundations Intensive Outpatient Program. Substance use disorders can also hurt mental health. GHC-SCW Primary Care Providers offer compassionate care for substance use disorders, including specialized medication management and a supportive path to recovery.

There are several ways that GHC-SCW members can connect to outpatient behavioral health, psychiatry and therapy at GHC-SCW.  Visit our Behavioral Health page for more information.

Practice Mindfulness

Mindfulness techniques, such as meditation and deep breathing, can help you stay present and manage stress. Looking for some simple exercises to get started? Check out the Spinal Breathing Exercise on our YouTube channel. 

Set Realistic Goals

While it’s tempting to do everything, tackling your entire to-do list all at once can be overwhelming. Break your goals into smaller, achievable steps. Make sure to celebrate your successes along the way, too!

Limit Screen Time

Screen time is unavoidable in many careers. For many, computers and smartphones have become essential tools for their jobs. However, excessive screen time, especially on social media, can negatively impact mental health. During your downtime, make sure to set boundaries for healthy device use. It can be as simple as turning off notifications, setting a timer to limit usage and keeping your phone or laptop out of the bedroom.

Get Quality Sleep

Prioritize sleep, aiming for seven to nine hours per night. Quality rest is essential for emotional well-being and vital to your physical health. To create a sleep-friendly space, keep your bedroom cool, dark and quiet with comfortable bedding.

Express Gratitude

Regularly express gratitude for the positive aspects of your life. This practice can foster a more positive outlook. One way to do this is to keep a daily gratitude journal. You could start your day positively by writing down the things for which you are grateful. Another way to express gratitude is by taking time before bed to note events that brightened your day. Some events you could note in your journal may include witnessing a random act of kindness or seeing your favorite flowers on your daily walk.

Educate Yourself

Learning about mental health can be powerful in understanding these conditions. You can also be part of the movement to reduce stigma and support others who are struggling with these conditions. Our online health conditions pages provide helpful information and resources on common mental health challenges, such as anxiety and depression.

 

Nurturing your emotional well-being is valuable to your overall health and happiness. Incorporate these tips into your daily life to prioritize your mental health and contribute to a more emotionally fulfilling existence. Remember, seeking help when needed is a sign of strength, and there’s support available for everyone. Your mental health matters, so make it a priority.

The Dangers of High Blood Pressure 

Doctors call high blood pressure “the silent killer” because it can cause serious health problems without showing any symptoms.

 

What is Blood Pressure? 

Blood pressure is the force of blood pushing against the walls of our blood vessels as it travels through our body. It’s like the pressure of water flowing through a garden hose. When doctors measure blood pressure, they look at two numbers: the systolic (when the heart beats) and the diastolic (when the heart rests between beats). 

 

Why is High Blood Pressure Dangerous? 

High blood pressure, also known as hypertension, means the pressure in your blood vessels is too high. This high pressure can damage your blood vessels and make your heart work harder than it should. Over time, high blood pressure can lead to health problems, such as: 

• Heart Disease: High blood pressure can cause your heart to become larger and weaker, leading to heart attacks or heart failure. 
• Stroke: It can damage the blood vessels in your brain, increasing the risk of a stroke, which happens when part of the brain doesn’t get enough blood. 
• Kidney Damage: Your kidneys help filter waste from your blood. High blood pressure can damage the blood vessels in your kidneys, making it harder for them to do their job. 
• Eye Problems: It can also damage the blood vessels in your eyes, leading to vision problems or even blindness. 
• Sexual dysfunction: Healthy blood pressure is essential for sexual function. When you have hypertension, you may experience reduced blood flow to your pelvic area, leading to a loss of libido. Males with hypertension might also develop erectile dysfunction due to blood flow problems. Females may experience vaginal dryness and fatigue. 

 

How Can We Keep Our Blood Pressure Healthy? 

There are several ways to help keep our blood pressure at a healthy level: 

• Eat a Balanced Diet: Eating plenty of fruits, vegetables, whole grains, and lean proteins can help keep your blood pressure in check. 
• Exercise Regularly: Physical activity helps your heart stay strong and healthy. 
• Limit Salt and Sugar: Too much salt and sugar can raise your blood pressure, so eating them in moderation is essential. 
• Avoid Smoking and Alcohol: These can increase your blood pressure and harm your overall health. 
• Manage Stress: Finding ways to relax and manage stress can help keep your blood pressure normal. 
• Take your medications as prescribed: If a healthcare provider prescribes medication for your blood pressure, you should take your medicine as prescribed, even if you feel fine and your blood pressure is controlled. If you experience side effects from your medication, let your provider or pharmacist know.
• Enter Your Home Blood Pressures in MyChart: This is a good way to share your home blood pressure readings with your provider and care team. Please call the clinic at 608-257-9700 if you have more than one home blood pressure over 180/110. Please send a MyChart to your provider if you have more than one home blood pressure over 160/100. 

How to enter your blood pressure in MyChart: 

1. Log into GHC MyChart. 
2. Click on the “Menu” button in the upper left corner. 
3. Select “Track My Health” found under “My Record” 
4. Under active flowsheets, click “MyChart Fitness Tracking” or “Patient-Entered Blood Pressure.” 
5. Click “Add New Data.” 
6. Fill out the date, time, systolic and diastolic blood pressure readings, pulse, and save.

 

Resources 

• GHC-SCW has Clinical Pharmacists who can help you with blood pressure management.  
• Home blood pressure monitors are available for purchase at GHC-SCW pharmacies for $49.99. 
• Additional information about blood pressure resources at GHC can be found here.
• High Blood Pressure Basics and Treating High Blood Pressure are both brief informative videos about high blood pressure from the Center for Disease Control (CDC) 
• Let’s Talk about Blood Pressure is a free online course about high blood pressure from the American Heart Association (AHA). 
• How To Monitor Your Blood Pressure at Home is a video by the AHA that explains how to check your blood pressure at home. 

Breast cancer remains one of the most pressing health challenges for women worldwide, but awareness is a powerful tool in the fight against it. Each year, October brings a surge of pink ribbons and educational campaigns, reminding us of the importance of early detection, ongoing research and compassionate support for those affected.

Detecting Breast Cancer Early

Early detection saves lives, and it begins with regular screenings! The National Breast Cancer Foundation has determined that when breast cancer is found in its earliest, localized stages, the five-year relative survival rate is 99%. There are over 3.8 million breast cancer survivors in the United States who have gotten tested, diagnosed and have fought the intense battle against cancer. The U.S. Preventative Services Task Force now recommends all women get screened for breast cancer every other year starting at the age of 40 instead of the previously recommended age of 50. This change aims to detect breast cancer earlier, saving more lives and improving outcomes. The American College of Radiology (ACR) recommends that high-risk women, including Black and Ashkenazi Jewish women, undergo a risk assessment by age 25 to determine if earlier screening is needed. High-risk women may need more intensive screening, including MRI surveillance, mammograms or breast ultrasounds, starting at ages 25 to 30.

 

New Screening Recommendations

If you fit into the new recommended age of 40 and haven’t already, schedule your breast cancer screening today by logging into your GHCMyChart^SM account. All mammograms take place at our Hatchery Hill Clinic in Fitchburg, Wisconsin where two new imaging machines have recently been installed. If you receive your care at a clinic outside of GHC-SCW, your GHCMyChart^SM account will prompt you to call to schedule your appointment.

Along with getting tested by a professional, the National Breast Cancer Foundation encourages women of all ages to do monthly breast self-exams and to be aware of their bodies to detect any abnormalities. In these self-exams, look for bumps, abnormal skin color and texture and note any sore spots.

 

Breast Cancer in Men

Breast cancer begins as a growth of either malignant or cancerous cells in breast tissue. This tissue is found in everyone, male and female. While it is most common for women, men can also be diagnosed with breast cancer, with 1 in every 100 breast cancers diagnosed in the U.S. being found in a man. Men can get tested if they feel a lump or see changes to the color or thickness of skin on their chest.

Male Breast Cancer Awareness Week is marked every October 17-23. For more information about male breast cancer, including statistics, symptoms and stories from men who have survived breast cancer, please visit this page on the Center for Disease Control (CDC) website.

 

How GHC-SCW is Promoting Awareness

GHC-SCW is dedicated to promoting breast cancer awareness and early detection this month and every month. On October 18-20, GHC-SCW will be wearing pink and asking members to join us to spread awareness and show our support for those diagnosed with breast cancer. During the month of October, share a selfie wearing pink on social media and tag GHC-SCW and include #GHCWearsPink for the chance to win a pink Lands’ End tote bag full of goodies!

The recent guidelines and recommendations for breast cancer screenings have been updated, and we’ve made it easy to make an appointment to receive this potentially life-changing checkup. If you are eligible for a screening and receive care at a GHC-SCW primary care clinic, follow the simple steps below:

 

Step 1: Log into your GHCMyChart^SM account

Step 2: Select “Schedule an Appointment”

Step 3: Select “Mammogram Screening”

Step 4: Answer a few questions and select the time that works best for you

 

For More Information and Resources:

• Breast Cancer | Breast Cancer Information & Overview | American Cancer Society
• Breast Cancer Information, Support & Donations – National Breast Cancer Foundation
• Male Breast Cancer: What Men Need to Know eBook – National Breast Cancer Foundation

The pelvic floor consists of all the structures that form the floor or bottom of our pelvis from our pubic bone to our coccyx. Depending on the source, this may even include from the waist to the inner thigh or hip region. Muscles, nerves, blood vessels, fascia, organs and lymphatics reside in the pelvis. If we include the hip, lumbar spine and sacroiliac joint we now must consider how joint mobility and stability affect the pelvic floor and how the pelvic floor may affect these  In this post, not all anatomy will be discussed as this post would become a book. Enjoy some snippets of how our pelvic floor relates to the body.

Female Pelvic Floor Anatomy

To appreciate the pelvic floor for the female anatomy, see the images below:

This is an image looking from the bottom of the female pelvis depicting the urethra, vaginal and anal orifices (openings) and pelvic floor muscles. Some of the bony structures to view are the pubic symphysis (at the top), the ischial tuberosity (at the outer bottom) and the acetabulum. The acetabulum or concavity in the pelvic bone is the socket where the head of the femur (hip) attaches. An appreciation of the hip in pelvic floor issues can be realized by looking at the anatomy. The proximity of the hip joint to the pelvic floor and the hip muscles crossing the pelvis create a relationship to the pelvic floor.

 

This image is looking from the top down and into the inside of the female pelvis. You can appreciate the connections from the front (pubis) to the back (sacrum) and the attachments of the pelvic floor muscles and the direct relationship to hip musculature such as the iliacus, psoas and piriformis. The psoas, a long tubular muscle adjacent to the iliacus (see the image below), connects the lumbar spine to the femur by going through the pelvis. Contributions by the psoas may have a large effect on the spine and pelvic floor.

Male Pelvic Floor Anatomy

The image below shows a model of the male pelvic floor looking from the bottom up. The yellow lines depict the pudendal nerve which arises from the sacrum and has input for sensation, muscle activity of the urethra and anus. This helps with control over the bladder and bowel. It also relays information of touch, pleasure and pain to the brain. The large grey ligaments on either side of the pelvic floor are the sacrotuberous ligaments which aide in stability to the pelvis and connect into the hamstrings and the posterior superior iliac spine (ilium/pelvis).

The image below demonstrates the male pelvic floor model looking from the top down inside the pelvis. The hammock nature of the pelvic floor muscles shows the support nature for the anus and urethra to help control the bowel and bladder. At the top of the image, the abdominals are connected to the pubis of the pelvis. The abdominal wall can affect the pelvic floor. For example, if there are trigger points or knots in the abdominal wall pain can be referred to the pelvic floor.

Knowledge of anatomy, particularly the pelvic floor, is important in understanding the connections to the rest of the body and the impact the pelvic floor may have on our body and how it may affect it. If you think you may have a pelvic floor problem, please discuss with your provider to see if pelvic floor physical therapy may be appropriate for you.

References and Further Reading

• Donnelly, J., Fernandez-de-las-Penas, C., & Finnegan, M. (2019). Myofascial Pain and Dysfunction: The Trigger Point Manual (3rd ed., pp. 487-495, 530-533). Wolters Kluwer.
• Ghanavatian, S., Leslie, S., & Derian, A. (2023). Pudendal Nerve Block. StatPearls. https://www.statpearls.com/articlelibrary/viewarticle/27998/
• Koch, L. (2012). The Psoas Book (1st ed.). Guinea Pig Publications.
• Pudendal Nerve. (2021, September 14).  Cleveland Clinic. Retrieved April 3, 2024, from https://my.clevelandclinic.org/health/body/22000-pudendal-nerve
• Sacrotuberous Ligament. (2023, August 24). Physiopedia, . Retrieved 19:26, April 3, 2024 from https://www.physio-pedia.com/index.php?title=Sacrotuberous_Ligament&oldid=340406.

As summer winds down and the school year approaches, parents face the challenge of keeping their kids healthy amidst the hustle and bustle of school life. There’s a lot to consider, from fighting germs to ensuring proper nutrition and sleep. Here’s how to support your child’s health and provide a solid and productive school year.

 

Nutrition Tips for School Days

Breakfast is the Most Important Meal of the Day

Ensure your child eats a nutritious breakfast to boost energy and improve concentration. Choose foods like oatmeal, whole-grain cereals or eggs, which provide sustained energy.

Healthy Lunch Ideas

Pack lunches for your child that balance protein, vegetables and fruits to fuel active, growing bodies. Some easy ideas include whole-grain wraps, fresh veggie sticks, fruit and yogurt.

For some families, access to healthy foods can be difficult due to social and economic factors. Have issues accessing food or questions about which organization to turn to? Please reach out to GHC-SCW, and we can help!

Hydration

Teach your child the importance of drinking water throughout the day. A reusable water bottle can be a fun accessory and a healthy reminder to stay hydrated.

 

Back to School Sleep Routines

Consistent Bedtimes

Establish a regular sleep schedule to help your child wake up refreshed. According to the National Sleep Foundation, children and teens have different sleep needs. Check out the table below for their recommended hours of sleep based on age.

 

Age Group	Recommended Sleep
Preschool Children: 3 to 5 Years Old	10 to 13 Hours
School-Age Kids: 6 to 13 Years Old	9 to 11 Hours
Teenagers: 14 to 17 Years Old	8 to 10 Hours

Sleep Environment

Ensure your child’s bedroom is conducive to sleep—quiet, dark and cool—and limit screen time. Ensure your child is off their tablet or any blue-light-emitting devices at least an hour before bed. You can also read to your child as part of their bedtime routine, or have older children read quietly by themselves.

 

Physical Activity

Daily Exercise

Encourage your child to participate in at least an hour of daily physical activities, whether through a sport, playing at the park or a family walk after dinner.

After-School Sports

Playing sports can help with physical health, social skills and learning discipline. Support and encourage your child to find a sport they enjoy.

 

Mental Wellness

Stress Management

Going back to school can cause anxiety. Be sure to listen to your child and validate their concerns. Remind them of their past successes and provide them examples of what or how they have overcome areas of anxiety in the past. Teach your child simple stress relief techniques like deep breathing or breaking tasks into smaller steps.

Support System

Help your child identify safe adults they can turn to for support at school, such as a school counselor or teacher. As a parent or guardian, also work to establish a rapport with this person as well, so that your child can feel comfortable going to them if there is an emergency at school. It can also be helpful for you to reach out to this person to discuss any issues that have come up at home that may not have been addressed as school, such as bullying, safety concerns, behavioral health issues and more.

Social Skills

There are many ways for children to form relationships and build support systems. In addition to be active through sports, there are after school and during school clubs such as art, music, intramural sports, chess and other activities. Pay attention to your child’s interests and strengths and help them find opportunities for them to connect with others with similar interests. Promote healthy social interactions and encourage your child to make new friends and maintain old friendships. These social skills can significantly enhance their school experience and will help them to develop personal relationships as they grow older.

 

Preventive Health Measures

Immunizations

Ensure your child’s vaccinations are up to date to protect against various diseases, following your school’s requirements. The flu vaccine can help prevent your child from getting the flu or reduce the severity of symptoms. Contact your child’s primary care provider or pediatrician to arrange a vaccination, to ensure they have immune protection during flu season.

Regular Checkups

Schedule routine medical, dental and vision checkups to prevent and address health issues. Since appointments tend to fill up quickly at many clinics, it’s a good idea to schedule these a few months before they are do. Some parents schedule check-ups at or around their children’s birthday, as it can be easy to remember and have age-related vaccinations or treatments covered at these appointments.

Hand Hygiene

Reinforce the importance of washing hands properly to ward off germs. Teach your children the steps below from the CDC to properly wash your hands:

1. Wet your hands with clean running water (it can be hot or cold), turn off the tap and apply soap.
2. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers and under your nails.
3. Scrub your hands for at least 20 seconds. An easy way to do this is to hum the song “Happy Birthday” twice from beginning to end.
4. Rinse the soap off your hands well under clean, running water.
5. Dry your hands with a clean towel or an air dryer.

 

Preparing for Illness

Recognizing Signs of Illness

Teach your child to recognize early signs of illness and understand when to speak up. Common symptoms to be aware of include fever, sore throat, fatigue and nausea.

Managing Common Illnesses

Keep a first aid kit at home that includes essential must-haves, such as a thermometer, over-the-counter fever reducer (like acetaminophen or ibuprofen), bandages and antibiotic ointment. Ensure you are also familiar with the school health policies and guidelines if your child sustains an injury or becomes ill at school.

 

Creating a Supportive Home Environment

Homework and Study Areas

To help your child focus and succeed academically, designate a quiet, well-lit area for homework and studying. Ensure there aren’t any distractions nearby that could derail them from completing their homework or important school projects, such as video games or TV. If tablets or smartphones aren’t required for schoolwork, have your child place them somewhere else to help minimize distractions.

Emotional Support

Talk to your child regularly about their day, listen to their worries and provide guidance. This emotional support is critical to their confidence and happiness. If you or your child are in need of additional support for emotional struggles, please visit our Behavioral Health page for more information and resources.

Read with Your Child

Spending time reading with your child, particularly at bedtime, is a wonderful way to support their literacy. It is also a great way to instill a good habit of avoiding screens before bedtime.

 

By taking these steps, you can help ensure your child has a healthy, happy and successful school year. Remember, a little preparation goes a long way in keeping your child strong and ready to learn.