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Merritt Tracy is a Health Coach at The After Cancer. Lean, Clean, and Green: Increase green foods for cancer prevention and improved health It can feel overwhelming to think about changing your diet and lifestyle! We all get accustomed to our regular routine, so cutting out foods or considering drastic shifts in our diets, can make anyone resistant to change. Why not start with a smaller step that feels more realistic, like incorporating powerhouse “green foods” with anti-cancer properties that you may already enjoy? Specifically, I’m talking about dark leafy greens, cruciferous greens, and green tea. Let’s explore the benefits of these lean, clean, and green foods and why you should consider boosting them in your everyday meals. Studies show that people who regularly consume dark, leafy green, and cruciferous vegetables have a lower risk of cancer, but most Americans are deficient in both. Increasing these green vegetables in your diet is a great place to start making a shift. Green tea joins the ranks of these cancer-fighting greens with its rich antioxidants and polyphenols. These three types of green foods are not only important for cancer prevention, but they also have benefits in weight loss, hormone health, and reducing inflammation. Pretty cool, right?! Let’s take a closer look. Dark, Leafy Greens Loaded with vitamins and minerals, yet low in calories, leafy greens are the epitome of nutrient-dense foods. Dark, leafy greens contain fiber, folate, iron, magnesium, calcium, vitamin C, vitamin A, and plenty of other phytonutrients. Carotenoids, which give these greens their deep, dark color, are powerful antioxidants that have been shown in research to boost immunity and help protect DNA from free radicals that can cause cancer. Try a variety of dark, leafy greens such as: Spinach Bonus! These dark, leafy greens are also considered cruciferous vegetables: Kale Arugula Swiss chard Collard greens Turnip greens Cabbage Bok choy Mustard greens One of the fantastic benefits of dark, leafy greens is that you can add them to almost anything. Try a variety of dark, leafy greens in smoothies, salads, soups, fresh-pressed juices, sautés, wraps, omelets, and stir-fries. Be sure to check with your doctor if you have kidney stones or if you are on blood thinners. Dark, leafy greens may be a concern in these cases. Cruciferous Greens Cruciferous vegetables are known for their cancer-fighting compounds, and they can be a delicious addition to your diet. Cruciferous vegetables contain different types of compounds including indoles and isothiocyanates that are activated with chewing, digestion, or cooking. These compounds have been shown in laboratory studies to reduce inflammation, cause cancer cell death (apoptosis), and stop tumor blood vessel formation (angiogenesis). Human studies have had mixed results, but research continues on these superfoods.[4] Another benefit of cruciferous vegetables are their hormone-balancing effects. They contain diindolylmethane, or DIM for short. DIM helps to regulate estrogen in the body and has been shown to be beneficial in women with PMS, PMDD, perimenopause, and breast cancer. This property of cruciferous vegetables may also benefit those with thyroid or prostate cancers. In addition to the cruciferous greens listed above, try these options: Broccoli Brussels sprouts Kohlrabi While technically, these cruciferous vegetables aren’t green, they have many of the same benefits: Cauliflower Turnips Radishes My favorite way to eat cruciferous vegetables is to roast them. Try roasting some cruciferous vegetables on the weekend and enjoying them throughout the week. Rosemary Roasted Vegetables Preheat oven to 425 degrees. Cut a variety of cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts in large pieces and spread them in a single layer on a baking sheet (or two depending on how many you have). Drizzle with avocado oil and add salt, pepper, and rosemary. Use a large spoon to toss them so the oil is evenly distributed. Bake for 25 minutes or until the edges of the vegetables are browned. Green Tea There are so many benefits to green tea! Green tea contains the catechin, epigallocatechin-3-gallate or EGCG for short. This powerful antioxidant has been researched for its potential benefits in multiple health conditions including heart disease, cancer, diabetes, metabolic syndrome, and Alzheimer’s. Sipping a cup of tea is soothing and has a calming effect on the nervous system. It’s a great way to relax and unwind. That’s benefit enough, but it may also help women with one of their biggest complaints – abdominal fat. A 2022 study found that women with high consumption of green tea had a 44% lower chance of abdominal obesity. Green tea comes in a variety of options. Experiment with some of these favorites to find what you like best: Jasmine Sencha Matcha Gunpowder Dragonwell Enjoy a hot or iced cup of green tea in the morning or afternoon as a refreshing alternative to regular tea or coffee. You can also experiment with green tea-infused recipes such as matcha smoothies. Embrace the power of green foods! Making small, sustainable changes to your diet can have a significant impact on your health and wellbeing. By embracing the power of green foods, you not only enhance your nutrition, but you also take a proactive step to improve your health and reduce your risk of cancer. Remember, it’s about progress, not perfection. So, whether you’re sipping on green tea or savoring a kale salad, each positive choice contributes to a healthier lifestyle. Cheers to a lean, clean, and green journey to better health! Check Merritt Tracy's profile and book a FREE intro call with her

Katie Estrige is a Physical Therapist at The After Cancer Chronic pain persists. Jim survived sarcoma. He went through multiple surgeries, radiation, and chemotherapy to cure his cancer. He is left with hardware in his arm and pain that just won’t go away, despite there being no evidence of cancer remaining in his body. Mary survived breast cancer. After multiple surgeries and chemotherapy, she is left with chronic pain and tightness in her chest. Her doctors cannot figure out why she continues to experience pain. Doug survived lung cancer against all odds. He has a new set of lungs and no sign of cancer but he continues to have chest pain. Why does this happen? Why do Jim, Mary, and Doug have pain? Sometimes even after the tissues heal and the cancer is removed, our pain persists. Sometimes pain becomes a learned response in the brain and the brain has a hard time letting go. Their pain is 100% real and the brain is perpetuating it. How does this happen? Negative experiences are like velcro to the brain… we hold onto it. Positive experiences are like Teflon… they just bounce off. Imagine you had a conversation with your partner in the morning and it went well. You may think a couple of times throughout the day “Gee, I just love them and I’m lucky to have them.” Now imagine you had a controversial conversation that morning. How many times would your brain come back to that difficult conversation throughout the day? Many! Our brains tend to hold onto the negative and that is how chronic pain sets up and lodges itself in our brains. Does this mean I have to hurt forever? No! Just because this pain has become a learned response, doesn’t mean you have to hurt forever. The brain is neuroplastic, meaning it can change, and that the neural circuits can be rewired. A healthcare professional who is trained in neuroplasticity can teach you to change your brain and unlearn your pain. Is there any easy way to get started? Right now, notice your pain. Just observe what’s going on. Maybe it feels tight, sore, or burning. Just notice any sensations. Now say to yourself, “Ok it’s just a little tightness/soreness/burning. It’s not dangerous.” See if you can take a deep breath, breathe into it, and soften the pain even just a little bit. If you notice even a little lessening, we know these techniques would work for you. It takes repetition to rewire the brain and unlearn your pain. I am so scared of this pain. How do I handle that? Cancer is scary. It’s ok to be fearful of pain, especially if the pain was the first symptom of your cancer. Unfortunately, that fear causes the pain to grow and increase in your brain. The pain/fear spiral is real and can make things spiral out of control sometimes. The fear feeds the pain and the pain feeds the fear. See if you can let a little bit of fear go. Remind yourself that you are safe. Pain makes our sympathetic nervous systems feel unsafe. Keep going to your checkups regularly to set your mind at ease. If you feel something is not right, get it checked out. If you have done that and are still experiencing pain, it’s okay. It’s not your fault. Your pain is real and you didn’t do anything to deserve it. There is help out there. Reach out to a specialist on The After Cancer. We are here to help you. Check Katie Estridge's profile and book your first session together.

My name is JJ Singleton I'm a colorectal cancer patient from Canton North Carolina. I was diagnosed in 2015 at the age of 27, been on chemo for life since 2016. I'm an advocate for colorectal cancer and breaking down stigmas and hurdles around screening and talking about colorectal cancer as well as mental health and the hurdles of living with cancer. It's hard to find words Sometimes it is almost impossible for me to find words that correctly describes or paints the right image of what I’m going through feeling and just my overall place in this thing called life. Today and these last few weeks have definitely been one of those times and as the words escape me to truly encompass where I’m at mentally physically emotionally I feel it’s fitting to say I feel lost in almost every sense of the word. What does it mean to feel lost? What exactly do I mean when I say I feel lost because it can mean so many things and honestly it’s complex feelings and emotions that I’m wrestling with. On one hand I’m not sure what’s next in life, my life revolves around cancer and advocacy but as this year ends I have no clue what’s next or where things are going but realizing I don’t have anything else outside of that has scared me in a sense. So many things I look at in my life add to this lost feeling changes in friendships, changes in life, missed opportunities, regrets of decisions I’ve made, and the awareness about my life and how I’m feeling each day has contributed to this. I’ve not reacted to a lot of things in the best way out of ignorance or fear of change or just being to in my head and all together for me it equals feeling completely lost. This is one side of it but at the same time it don’t truly paint the full picture of what I feel especially in the silence of my life the times where I'm there and no voice except my own thoughts this is where feeling lost takes on a new level for me and I’ve finally realized it has a name. Feeling detached Derealization or where you feel detached from your surroundings. I constantly feel detached from almost everyone and everything from people I’ve known my whole life to even people in the amazing cancer groups I’m in I still feel like I’m watching everything from the other side of a glass wall. This feeling can be small at times to just a dissociation to a single thing or event, person but then it can develop and morph into me feeling like I’m detached from the world and everyone and everything is going on growing have life experiences and more without me as I sit and watch it happen. I just feel so lost when im here. Feeling lost might come as a shock to some and I know I’ll get messages comments and everything about how can you feel lost when you belong so many places and do so much good work etc as well as so many solutions from talking to people in those communities to therapy to religion and more Everyone feels differently Talking about how I feel lost can mean as I’ve stated above something that is specifically unique to me and unique to each and everyone but unfortunately as a society when people read or hear that they automatically think about what that phrase relates to their life and go from there when in reality it is something different and we all deserve recognition and understanding for our own feelings and emotions. Note: JJ gave us permission to repost this article from his blog. Feeling lost? Book a FREE call with a survivorship mentor

Cancer prevention is optimal Prevention of cancer is optimal but unfortunately, most of us know someone with cancer or are cancer survivors ourselves. Despite the prevalence of cancer, there are steps you can take to prevent it or decrease your risk for reoccurrence. Talk to your doctor Talk with your doctor about your concerns and take the time to do any cancer screening tests available. You are the expert of yourself so monitor for any unusual symptoms you may be having or lingering aches and pains that are out of the ordinary. There are many ways to achieve optimal health and it helps to have the medical expertise of your doctor in navigating the best path. Partnering with your doctor by discussing your health concerns and goals is the first key step. Communication is important so ask questions, listen carefully, and discuss with your doctor your options. It’s best to have all the information about your choices and then make a decision on how to go forth that aligns with your values, beliefs, and lifestyle. Lifestyle as cancer prevention What you can do to prevent cancer or lower your reoccurrence risk: No tobacco products Eat healthier Movement Maintain healthy weight Minimal or no alcohol intake Avoid toxins, unnecessary radiation (sun exposure), infections Get good quality sleep Get screening labs and x-rays as recommended. Check our weekly blogs about key aspects of a healthy lifestyle focused on cancer prevention. We'll be posting about nutrition, movement, environment, and stress management. Dr. Cayelli provides video consultations on The After Cancer

This winter bowl is so easy to pull together, (with a little bit of meal prep ahead of time), and is packed with plant protein and nutrients. Seasonal, filling, and nutritious, just the way our plates/bowls should be. Enjoy! Makes 3-4 grain bowls For the bowls: 2 cups cooked quinoa 2 cups cauliflower florets 2 medium sweet potatoes, diced 1/2 cup raw cashews 1 15 oz can garbanzo beans, rinsed and drained 1 bunch of kale, stemmed and chopped 2 Tbsp olive oil, divided 2 tsp salt, divided 1 tsp black pepper, divided 1 tsp dried oregano 1 tsp garlic powder 1 Tbsp nutritional yeast For the sauce: 3 roasted red peppers (can be jarred and drained or freshly made) 1/2 cup almonds 1 Tbsp drained capers 1 lemon, juiced 1/4 cup fresh chopped parsley 1/2 cup water 1 tsp salt 1/2 tsp black pepper 1 Tbsp nutritional yeast Instructions: In a bowl mix the cauliflower, sweet potato, cashews and garbanzo beans with half of the oil, half the salt and pepper, and all of the oregano and garlic. Place on a prepared baking sheet and roast at 475 degrees for 25 minutes. Using that same bowl add the kale, the rest of the olive oil, salt and pepper and the first Tbsp of Nutritional yeast. Toss well to combine and place this on a second prepared baking sheet. When there is 10 minutes left on the roasting of the veggies, beans and nuts, place the second sheet in the oven for the remaining time. Add all of the sauce ingredients to a high speed blender and blend until smooth. Place the quinoa, veggies and kale in a bowl and drizzle with the sauce and enjoy! Check Cheryl Hoover's profile and book your first session today

Lisa Caughman Payne is a Positive Psychology Practitioner at The After Cancer. Embracing Life After the Storm: A Survivor's Tale Once upon a time, in the City of Asheville, NC lived Lisa – a courageous woman who had triumphed over the storm of stage IV colon cancer. However, amidst the joy of survival, Lisa found herself grappling with a shadow that lingered in the corners of her mind: survivor's guilt. In the quiet moments of reflection, Lisa acknowledged the presence of this unwelcome companion. She understood that survivor's guilt was not a sign of ingratitude but a complex emotional aftermath of her journey. Determined to heal, she embarked on a quest to let go of this burden and embrace the life she fought so hard to preserve. Lisa began by accepting her feelings with open arms. She realized that survivor's guilt was not a flaw in her character but a natural response to the unpredictable nature of life. With this understanding, a weight was lifted, allowing her to breathe more freely. One day, while sitting in her “she shack”, Lisa decided to practice self-compassion. She spoke kind words to herself, acknowledging the strength within that had carried her through the storm. Self-compassion became a daily ritual, slowly transforming guilt into acceptance.  Lisa found great comfort in using Dr. Kristin Neff’s research to assist on this journey. As she looked back on her journey, Lisa reflected on the diverse realities of survivorship. She understood that each person's path was unique, shaped by a myriad of factors beyond her control. This realization helped her let go of the comparisons that fueled her guilt. To reinforce her newfound perspective, Lisa integrated positive affirmations into her routine. Each morning, she affirmed her resilience, celebrated her achievements, and embraced the present moment. These affirmations, by Louise Hay, became the foundation upon which she built her self-esteem. Embracing a spirit of gratitude, Lisa developed a daily practice of acknowledging the positive aspects of her life. This intentional focus on the good helped shift her perspective, allowing her to appreciate the beauty in every moment. As Lisa continued her quest for healing, she explored various therapeutic outlets. Journaling, art, writing, and music became channels through which she could express the complexity of her emotions. Creative expression became a bridge to understanding and releasing the tangled threads of survivor's guilt. Supported by a loving network of friends, family, and fellow survivors, Lisa found comfort in setting realistic expectations for her continued recovery. Patience became her ally as she navigated the ups and downs, forgiving herself for any perceived role in the guilt that lingered. In the end, Lisa's story became a testament to the power of letting go. Through self-compassion, gratitude, and the support of others, she transformed survivor's guilt into a stepping stone toward a life filled with purpose, joy, and the promise of a brighter tomorrow. This is my story, and I trust it resonates with yours. We share the common thread of survivor’s guilt. Through sharing my journey, my hope is to assist you in letting go of your own survivor’s guilt. While there will inevitably be stories of loss that may trigger these feelings, with intention, I believe these moments of guilt pangs can become brief. Tips for letting go of survivor’s guilt Letting go of survivor's guilt can be a challenging but crucial step in the healing process for cancer survivors. Here are some tips to help you release these feelings: Acknowledge and Acceptance: Begin by acknowledging that survivor's guilt exists and accepting it as a natural part of the emotional recovery process. Read about Expectations and Reality. Self-Compassion: Practice self-compassion. Understand that it's okay to feel a range of emotions, and you deserve kindness and understanding, just like anyone else. Dr. Kristin Neff - Self Compassion. Reflect on Realities: Reflect on the realities of survivorship. Understand that cancer journeys are unique and influenced by a variety of factors beyond one's control. The Serenity Prayer Positive Affirmations: Incorporate positive affirmations into your daily routine. Remind yourself of your strength, resilience, and the positive aspects of your journey. Affirmations - Louise Hay Focus on the Present: Practice mindfulness to stay present and avoid dwelling on the past or worrying about the future. Mindfulness techniques can help you appreciate the current moment.  Read about Mindfulness After Cancer. Celebrate Your Achievements: Celebrate your achievements and milestones, no matter how small. Recognize and acknowledge the progress you've made in your recovery. Read about Perspective and Celebration. Share Your Story: Consider sharing your story with others. Sharing your experiences not only helps you process your emotions but also creates awareness and understanding among those around you. Set Realistic Expectations: Set realistic expectations for yourself. Understand that recovery is a journey, and it's okay to face challenges along the way. Be patient with yourself. Lower the Bar - Gretchen Rubin. Volunteer or Help Others: Channel your survivorship into positive action by helping others. Volunteering or supporting fellow survivors can provide a sense of purpose and contribute to letting go of guilt. Health Benefits of Volunteering. Professional Support: Seek professional support from therapists, navigators, coaches, and counselors experienced in survivorship issues. They can provide guidance and tools to navigate complex emotions. Check our Care Team at The After Cancer. Gratitude Practice: Cultivate a gratitude practice. Regularly express gratitude for the positive aspects of your life. This can shift your focus from guilt to appreciation. Read about The Power of Gratitude. Forgiveness: Consider forgiveness, both for yourself and for any perceived role you played in survivor's guilt. Understand that you deserve to live a fulfilling life without carrying unnecessary guilt. Create a Support System: Surround yourself with a supportive network of friends, family, or fellow survivors who understand your journey and can encourage you. Therapeutic Outlets: Explore therapeutic outlets such as journaling, art, or music. Creative expression can help process and release complex emotions.  The Artist's Way Remember, letting go of survivor's guilt is a gradual process. Be patient with yourself and celebrate the progress you make along the way. Reach out to Professionals as needed. Positive psychology can be a valuable approach for cancer survivors dealing with survivor's guilt, offering tools and perspectives to promote emotional well-being and post-traumatic growth. Check Lisa Caughman Payne's profile and book your first visit today!

Donna McMillan is a former Hospice Social Worker, a former Elder Law Attorney, and an ovarian cancer survivor. Check out her website. Cancer survivors and worry As cancer survivors whether we intend to or not, we spend a lot of time worrying.  Is treatment working, will I get a recurrence/is this nagging innocuous symptom the sign of a recurrence, will my insurance cover my treatments/medications, what if I lose my job/health insurance, can I afford cancer, will my family be okay. The list goes on and on and sometimes cycles non-stop.  Since so much of our life after cancer is out of our control, we often spend a lot of time trying to manage the things that are in our control. And what we often forget in the process is to live the life that we fought so hard to keep. Que the importance of play. In our fast-paced lives we don’t prioritize play Play is for children. Play is not productive. Play is for when we have checked off all those things on our to-do list. Play has no purpose. It’s not getting us to a goal, so we inevitably don’t take the time to schedule play. Because it’s just not as important as all the other things we think we must do. Here’s why we should prioritize it.  Play can improve our overall well-being by reducing stress. And we all know that reducing stress is one of the key components in an anti-cancer lifestyle.  What an easy way to do something that brings a little bit of joy into our lives and that can also improve our health. So exactly what is play when you are an adult Play can be described as something fun or recreational. But a lot of what we do for recreation as an adult has some pressure associated with it – think of the competitiveness of golf, tennis, or pickleball. What I am talking about here is doing something aimlessly, for the pure joy of doing it, without expectation. Can’t come up with any ideas?  Start by channeling what you loved to do as a child, what made you happy and joyful. Even if it is just for a few moments because those few moments of micro joys can make a huge improvement on your outlook and overall mental state. For me, swinging on a swing is one thing that easily come to mind and brings on those feelings of childlike joy and freedom. Play is different for everyone What one person thinks of as play may be very different from another. Strategic board games might be fun for some and dreaded by others. Likewise, karaoke or a dance party.  Play can include others, or it can be a solo activity like writing or painting with no pressure to share your creation with anyone. You will have to figure out what play means for you.  And because we are adults and because we have the regular pressures of day-to-day life and the added pressure that comes with being a cancer survivor, you might have to search a little deeper and do a trial and error to figure out what play means to you, but trust me, it will be worth it. If you are an introvert like me, grab a bottle of bubbles and blow, by yourself, for just a few minutes. Watch the bubbles glisten in the sun and float in the wind.  Take out those watercolors, get some crayons and paper and draw, paint, whatever your heart desires.  Write for the sake of writing, not for showing anyone else. More of an extrovert?  Schedule a night of board games, or karaoke with your friends. It doesn’t have to cost much. You Tube has a huge selection of karaoke songs to choose from.  And as even this introvert will tell you, a fun night of rolling the dice in Yahtzee can bring on a lot of laughter. Adding some fun back into your life The main thing here is to add some fun and play back into your life.  Something for no other reason than just the joy of doing it.  Creat Laugh.  Dance. Sing.  Wherever you think there might be joy, do it.  We didn’t fight so hard for this life not to enjoy it. Stress reduction aside, connection and meaning can be found in those little micro moments of joy, that, if we wait to schedule for when we have time, we may totally miss out on.  Do it for you. You’ve earned it. Schedule a FREE call with our Survivorship Mentor

This is such a great way to start your day when you want to eat to fight inflammation. This could easily just be a smoothie if you add a bit more plant milk and omit the toppings, but I love all the crunch and extra goodness from all the toppings and prefer to eat it with a spoon. Serves 1 1 cup plant milk 1 frozen banana 1 cup frozen mixed berries of choice 2 handfuls of spinach 1 Tbsp nut butter 1 Tbsp honey 1/2 avocado 1/2 tsp cinnamon nutmeg, just a dash cardamom, just a dash cayenne, just a dash Combine all of the above ingredients in a high-speed mixer and blend until smooth. Pour into a bowl and top with your choice of the following: fresh banana fresh berries unsweetened coconut flakes almond slices or other nuts pumpkin seeds sunflower seeds granola flax seeds chia seeds hemp hearts Check Cheryl Hoover's profile and book your first session today

Dr. Maria Cayelli, MD is Board Certified in Family Medicine and trained in Integrative Medicine What is neuropathic pain? Nerves help you to feel and move and these bundles of fibers can be affected by radiation or chemotherapy treatments. During and after cancer treatment, you may have neuropathy which means you feel strange sensations such as numbness, tingling, or pain in various parts of your body. Other symptoms may include balance issues, trouble using your fingers, and sensitivity to heat/cold/pain. This may cause you to have problems with falls, walking, and dressing yourself. For some folks, this resolves once therapy is done or shortly after but for others it may take longer or be a more lifelong side effect. How to deal with neuropathic pain? If you think you have neuropathy, it’s important to bring it to you doctor’s attention so you can try solutions to relieve it. Your doctor may decrease the chemotherapy agent causing the issue or change it to give your nerves time to recover. You may also have labs done to check for other causes such as B12 deficiency or diabetes. There are medications like duloxetine (Cymbalta) that may ease your symptoms. Exercise programs with physical or occupational therapists in addition to acupuncture, yoga, mindfulness meditation and massage can help your neuropathic symptoms. Living with neuropathic pain Living with neuropathic pain is difficult and is not curable but it’s important to do all you can to manage the potential problems. Doing the following may help lessen the impact on your life: Eat an anti-inflammatory, balanced diet Minimize alcohol intake Get fresh air Prevent falls Protect your hands and feet. Dr. Cayelli provides video consultations on The After Cancer

If you have a few fresh herbs and some pantry staples you can make this delicious dish in no time and take it to a game day party, potluck, or use it as a side dish! You can even make it the day before to save time and allow the flavors of the dressing to marinate everything together beautifully. 16 appetizer servings 14 oz can black beans, rinsed and drained 14 oz can garbanzo beans, rinsed and drained 14 oz can black eyed peas, rinsed and drained 14 oz can yellow corn, rinsed and drained 1/2 medium yellow onion, finely diced 2 large cloves garlic, minced 1 cup chopped fresh Italian parsley 2 Tbsp chopped fresh basil 1/3 cup olive oil 1/4 cup red wine vinegar 1 tsp salt 1/2 tsp ground black pepper 3/4 tsp dry mustard powder 1/2 tsp hot pepper sauce 1 cup chopped fresh tomatoes 1 cup cubed avocado In a large bowl mix together the first 8 ingredients. In a small bowl mix together the next 6 ingredients for the dressing. Pour the dressing over the bean mixture and toss gently to combine. Refrigerate for 24 hours. Before serving add the tomatoes and gently toss. When ready to serve top with avocado and enjoy. Check Cheryl Hoover's profile and book your first session today

Dr. Katrina Heath is a Physical Therapist specializing in pelvic floor health at The After Cancer. Ouch!!!! Why am I hurting during intercourse now? There is one more thing that I have to worry about, and I never expected it to affect my performance in the bedroom! Does any of this sound familiar? Perhaps you have been diagnosed with a pelvic floor dysfunction commonly known as dyspareunia or vaginismus. Dyspareunia refers to persistent or recurrent pain experienced during sexual intercourse. This pain can occur at different stages of sexual activity, including vaginal touch, penetration, during intercourse, or after sexual activity. There are various potential causes of dyspareunia, and they can be physical, psychological, or a combination of both. Physical causes may include conditions such as cancer diagnosis, pelvic inflammatory disease, endometriosis, vaginal dryness, infections, or structural issues. Psychological factors like anxiety, stress, or a history of sexual trauma can also contribute to dyspareunia. Vaginismus is another type of common pelvic floor dysfunction divided into primary and secondary forms of vaginismus.  Primary vaginismus is the prevention of sex secondary to pain where a female has never had penetration at all.  Secondary vaginismus is where one has had penetration in the past but is no longer able to have intercourse secondary to trauma, surgery, cancer diagnosis, or mental health issues including anxiety. Both vaginismus and dyspareunia have similar treatments but first one needs to identify the underlying cause. Pelvic Floor Physical Therapy Physical therapy can be a helpful and effective approach in managing dyspareunia and vaginismus, particularly when the pain is related to musculoskeletal or pelvic floor issues. Pelvic floor physical therapy is a specialized form of physical therapy that focuses on relaxation and strengthening of muscles, ligaments, and connective tissues in the pelvic floor and its attachments. Here are some ways in which physical therapy can help with dyspareunia and vaginismus: Pelvic Floor Assessment: A physical therapist performs a thorough examination to identify any muscle tension in the pelvic floor muscles. This exam begins externally assessing spinal alignment, hip mobility, postural awareness. With the patient’s consent there is also an internal exam of vaginal or rectal muscles to see if these are contributing to pain and dysfunction. Biofeedback: Biofeedback is a technique that provides visual or auditory feedback about muscle activity and relaxation. Manual Therapy: Hands-on techniques may be used by the physical therapist to release tension in the pelvic floor Education and Counseling: Physical therapists can provide education on anatomy, sexual function, and techniques for relaxation. They will refer out to a mental health provider as needed. Breathing Exercises: Proper breathing techniques can contribute to overall relaxation and reduce tension in the pelvic floor muscles. Posture and Body Mechanics: Addressing posture and body mechanics during daily activities and sexual positioning can be important, as poor posture and positions may contribute to pelvic floor dysfunction. Collaboration between healthcare professionals, including gynecologists, urologists, mental health professionals and physical therapists, may be necessary to determine the most appropriate and comprehensive treatment plan for an individual's specific situation. Discover Dr. Katrina Heath's profile and book your first free call with her!

Dr. Lisa Jervis is The After Cancer's Programs' Medical Director. Phase 1: Medical School As a first year medical student, I had no idea what specific path I wanted to follow with regards to my career—but I knew it would not be Obstetrics and Gynecology…or would it? Welcome third year of med school and clinical rotations. It was here that I discovered that I enjoyed at least some aspect of every rotation I did. I loved the challenge, mystery and excitement of surgery; the intellectual thought processes of internal medicine; the emotions, communication and intricacies of human brain function in psychiatry, and the wide variation and oftentimes fun aspects of pediatrics. When I got to my OB/GYN rotation, I found a little bit of everything mentioned above, and then (by the way)…there is this amazing process of human gestation and being an integral part of the sacred and emotional life event and miracle of birth. Life as an OB/GYN My years as an OB/GYN were extremely rewarding on many levels and oftentimes exhausting. Over those years, I learned that one of my strengths in my life and practice is my ability to listen, communicate and share knowledge. I found that I was always running behind in my schedule, because I felt compelled to listen to what my patients were saying not only verbally, but also silently as they would convey in other ways that something else was going on and needed to be addressed. The current culture and model of conventional medical care does not allow for that style of medicine which I knew was right for me and my patients. Phase 2: Integrative Medicine Chronically running behind in a busy office setting creates its own source of stress and dissatisfaction both with practitioners and with patients. While I loved taking care of my patients and engaging in the practice of medicine, something was missing for me. As I became more and more aware of this realization, I also began reading and hearing more about the concepts of integrative medicine. Patients would ask about these “other” mysterious options that sounded fascinating to me: Healthy (plant based) nutrition, herbs, supplements, acupuncture, meditation, yoga, etc. Many of these concepts were things that I am naturally drawn to, but many were new and intriguing to my curious mind. After some research and contemplation, I found some courage and took the plunge for a shift in gears and direction in my career. I applied for the Andrew Weil Center for Integrative Medicine Fellowship/University of Arizona. As I started my Fellowship, I was offered a position at Novant Health Cancer Institute to help establish a new department of integrative medicine. Integrative Oncology Support The transition from conventional OB/Gyn to Integrative Oncology Support was a complex whirlwind of learning new concepts, re-learning old concepts from an integrative perspective, exploring new ways to open my mind and heart, and sharing happiness, pain, suffering and everything in between while connecting with others in a way that felt very comfortable to me. I learned as much or more about life and healing from my patients as I did from any class, book or journal. There is a massive amount of research, facts, information and resources out there, but putting it all together and learning to meet patients “where they are”, is what hits home and matters most. The Here and Now As I now have the opportunity to combine my remote and more recent experiences of practicing medicine together, I cherish and am grateful to be able to help fulfill the need of providing support and knowledge to (patients) at any point in their journey of cancer diagnosis and life. I have been hoping to create and provide a group support series for several years.  The positive energy, enthusiasm, knowledge and experience of The After Cancer team is the perfect environment and opportunity to create this program.  We are in this together, and we all have something to contribute to help each other find peace, happiness, comfort and healing. Discover our group programs!