What are the symptoms of MPPS?

• Pelvic and/or abdominal pain
• Dysmenorrhea (painful periods)
• Dyspareunia (pain with sex)
• Rectal fullness or constipation
• Heavy sensation in the pelvis
• Dyschezia (difficulty having a bowel movement)
• Vaginal, bladder or rectal spasms
• Loss of sleep due to pain
• Pain, burning sensation or heaviness with prolonged sitting

There is often some degree of myofascial dysfunction in women who have been diagnosed with chronic pelvic pain.

What causes MPPS?

The cause of MPPS is often unclear and may be attributed to multiple factors, including trauma, childbirth, pelvic organ disease, repetitive motions, psychological causes and issues in how the nerves and muscles may be communicating. For this reason, a thorough work-up is necessary to determine whether the symptoms of pelvic pain are due to issues with the muscles alone or if there are additional underlying causes of the pain.

How is MPPS diagnosed?

After taking a thorough history, your provider will complete a physical exam to determine what systems are involved and rule out any other potential causes of pelvic pain. It may be necessary to do a complete gynecological examination along with ordering appropriate laboratory tests. Pelvic floor muscles will need to be evaluated for tone, tenderness and function. This evaluation may be done over multiple visits.

How is MPPS treated?

Since MPPS often has multiple causes, the treatment will likely entail a multidisciplinary approach. The primary treatment for MPPS is physical release, strengthening and stretching of the muscles involved. Holistic Pelvic Care is a technique that is utilized to treat MPPS in this way. In addition, treatments may focus on creating pelvic stability, realignment of bones and improving the strength and function of postural muscles. In some cases, botanicals or pharmaceuticals may be utilized to decrease pain while the patient undergoes treatment.

The development of MPPS is unique for each person, therefore, the treatment must focus on the individual and their specific needs to be effective.

To learn more about pelvic pain and explore your treatment options, please consider contacting Dr. Jolene Brighten for a complimentary phone consultation.

Hormonal imbalances affect women from adolescents through menopause. Common symptoms of imbalance include hot flashes, PMS, weight gain, difficulty becoming pregnant, acne and many others.

Join Dr. Brighten as she discusses natural approaches to balancing hormones and alleviating symptoms related to hormonal imbalance.

Event Details:
When: May 21st, 6-7 pm
Where: Milagros 5433 NE 30th Ave. Portland
Cost: Free

This workshop is free but space is limited.
Please RSVP to reserve your seat. 

Dr. Jolene Brighten is a licensed Naturopathic Physician in Portland, Oregon. She practices holistic integrative family medicine with an emphasis in women’s health. Her women’s health practice encompasses women of all ages, helping treat conditions such as menstrual irregularities, PCOS, endometriosis, pelvic floor dysfunction, sexual health, endocrine and infertility issues.  Click here to learn more about Dr. Brighten.

Sauerkraut is fermented cabbage and is a source of beneficial bacteria (probiotics).

Clean Up Your Diet
If you are eating a lot of processed foods or foods your body has a sensitivity to, you may be creating an environment in your body that pushes you right into an allergy response. Since the majority of our immune system is in our gut it only makes sense that this is a good place to start. If your gut is out of balance, your immune system will be out of balance. You can do an elimination diet or have a blood test to determine which foods may be causing you problems.

Eat Probiotics
The idea of probiotics goes along with healing the gut, as they are a wonderful way to balance your immune system. Try adding kimchi, sauerkraut, and other fermented foods to your diet. It is best to speak with a Naturopathic Doctor if you would like to begin taking a probiotic supplement as the quality of products can vary. Some probiotics found in the store are dead (not active) or contains substances that may actually harm your gut.

Many common cleaning products contain chemicals that can build up in your system and bog down your liver.

Eliminate Excess Toxins in Your Home
If you’ve got a home full of harsh cleaners, room fresheners and scents then chances are your liver is working overtime. The liver’s role is to help your body process toxins (among other things). When it gets bogged down, we often see issues with allergies increase.

Check Your Vitamin D
Vitamin D is a key player in keeping your immune system healthy and in check. Knowing what your level of vitamin D is can help you determine if you need to supplement vitamin D and how much you need. It can be harmful to take vitamin D in excess of what you need, so be sure to have yours checked and talk with a doctor before you begin supplementing.

Eat More Magnesium
Magnesium helps stabilize mast cells, which release histamine and cause the common allergy symptoms of itchy eyes, runny noses and congestion, among others. Nuts (almonds and hazelnuts), spinach, swiss chard, black strap molases and bananas are all excellent sources of magnesium.

Looking for more natural ways to alleviate your seasonal allergy symptoms? Click here to learn about more natural approaches to allergies. 

As a Naturopathic Physician, I have aided many people in reducing and even eliminating their seasonal and environmental allergies. I help people determine what foods are problematic in their diet and offer additional treatments to create an optimal functioning gut. Additionally, I offer vitamin D testing and custom nutrient supplementation when necessary.

Schedule an appointment today to find relief and begin enjoying the outdoors.

But you are not at the mercy of stress. While it is true that stress is impossible to avoid, you do have a choice in how you respond. How you respond to stress is what determines its effect on your health. 

Try implementing these practices as a way to lower your body’s response to stress.

Breathe. Yes, it really does work. Taking long deep breaths helps stimulate the parasympathetic nervous system, the “rest & digest” part of the nervous system. When you feel yourself becoming stressed, stop and take 10 long, deep breaths.

Meditating daily can bring numerous health benefits, including lowering blood pressure.

Go to Your Happy Place. Picture a time or a place that brings feelings of happiness. Take a moment to really feel that happiness and explore every sensation you’ve experienced there. What were the smells you remember? Was it warm or was there a light breeze? Really enjoy this place in your imagination and allow yourself to travel there the next time you find yourself feeling stressed. It can help you relax and bring perspective to the situation.

Meditate. You do not need to practice yoga or even have a mat. Just close your eyes for 5-10 minutes daily and focus on your breath. Feel yourself inhaling and exhaling completely. Relax in your chair and let yourself spend a few minutes away from whatever is bringing you stress.

Be Present. Take a moment to look around you and without judgement, take it all in. This is the practice of mindfulness. Being present in moment can help decrease anxiety, stress and depression. Try to spend at least 5 minutes a day just observing the life that surrounds you.

Move Your Body. Even if it is a walk around the office. Movement will allow you to release tension from the body, increase oxygen to your brain and counter what that nasty stress hormone, cortisol, is doing to your body.

Be Grateful. Bring your life into perspective and recognize all that you have to be grateful for. You can start a gratitude journal and pull it out when life gets tough or you can simply reflect quietly to yourself. When you feel the tension build, take just a moment to pause and reflect on all you have to be grateful for.

Mindfulness can decrease anxiety and depression.

Dr. Jolene Brighten is a Naturopathic physician licensed in the state of Oregon. She practices holistic integrative family medicine in Portland and also meets with patients remotely who live outside the Portland area. Dr. Brighten is passionate about treating the whole person and working with patients to create an effective and manageable individualized treatment plan. Please contact Dr. Brighten for a complimentary visit and together, determine which path to wellness suits you best.

The symptoms you experience during allergy season or with common every day allergens, such as mold, dander and dust mites, are the result of your immune system over reacting to these triggers. When these allergens contact your mucus membranes, they cause histamine and other chemicals to be released. Histamine is what leads to watery eyes, runny nose, sneezing and itching. It is all an attempt to get the allergen out of the body. It is only after you begin to experience symptoms that the common allergy relief medications are able to provide some relief. Wouldn’t it be nice not to be reliant on several pharmaceuticals to provide allergy relief?

By being proactive with your allergies you can reduce or even prevent symptoms before they ever start. 

Netti Pot
Rinse away allergens during your morning shower or at the end of your day with a saline solution. The salt in the solution will also help reduce swelling of the nasal turbinates (inside your nose), which will reduce congestion.

Limit Allergen Exposure
Avoid driving with your windows down or running a fan in your bedroom window. Both of these actions can pull more allergens into your breathing space and make symptoms worse. Also consider using a lint roller when you come into your house to remove allergens from your clothing. If your allergies are really bad, toss your clothes in the wash immediately when you get home and change into fresh clothes.

Quercetin
This bioflavonoid helps stabilize the cells that release histamine. That means it prevents histamine, or at least large amounts of it, from being released. Quercetin is found in apples, broccoli, nettles, parsley and citrus fruits. You can also try including these foods to help prevent and treat seasonal allergies. However, if you suffer from intense seasonal allergies, you will most likely need a supplement of quercetin and other nutrients to really get your cells under control.

Berries are an excellent source of nutrients that can help reduce allergy symptoms.

I recommend that people start treating their allergies 6 weeks before the season begins. But don’t worry if you have already begun sneezing this year, there is still hope for relief from your allergies.

As a Naturopath I look at each individual’s triggers and work with them to shift their immune system to be less sensitive while also providing symptom relief. I utilize nutrition therapy, nutritional supplements, herbal forumlas, probiotics, spinal manipulation and in some cases (asthma, for example), pharmaceuticals to help patients experience lasting relief from their seasonal allergies.

If you are ready to experience relief from your seasonal allergies then I invite you to
schedule an appointment with me today. 
503-230-8973

Sitz Baths

A wonderful way to cleanse and soothe sore vaginal tissue. Combine several of the herbs listed below and store in a jar. When ready to use, add 1 cup of herbs to 6 quarts of boiling water. Allow the herbs to steep for 2 hours. Strain herbs and place the remaining liquid into a shallow warm bath with 1 cup epsom salt. You can sit in the bath until the water cools or add a little cool water to end the bath.

Calendula- antimicrobial, soothing, anti-inflammatory
Rosemary- antimicrobial
Comfrey- promotes tissue healing
Lavender- antimicrobial, relaxing
Thyme- antimicrobial
Uva ursi- antimicrobial
Sheppard’s purse- hemostatic

Hydrotherapy

Alternating hot (not scalding) and cold therapy is an effective way to increase circulation to the vaginal tissue and bring needed nutrients to help new tissue grow and heal. The simplest way to do hydrotherapy is to end your showers with cold (or cool) water, with special attention to the pelvic area. If you’ve got a bit more time (which is a new mother luxury), you can repeat the cycle of hot and cold 3 times. Use warm water for 1 minute followed by cold water for 30 seconds to the pelvis, repeat 3 times, always ending with cold.

Kegels

Not just for urinary incontinence, kegels increase circulation to the pelvis. Increased blood flow and lymphatic (immune system) flow can help promote healing while helping your body fight microbes that could cause infection. Performing kegels early in postpartum can also help you maintain muscle tone and reduce the risk of other complications, such as incontinence or organ prolapse.

Initially, maintaining muscle contraction or even initiating kegels may prove to be difficult, but stick with it. The goal is to work up to 8-10 repetitions with a contraction of 5-10 seconds, 2-3 times daily.  Sometimes the muscles have difficulty performing a balanced and uniform contraction or their may be pain associated with it. Seeing a health care provider who can help reduce muscle tension and pain can help you be more effective with these exercises. To learn more about these therapies and what they can offer click here and here.

For some women, time and a little TLC is enough to heal. However, there are many women who are left with residual pain, scar tissue or other unpleasant issues in their pelvic floor following vaginal delivery. If you are experiencing any unwanted symptoms following the birth of your child, I invite you to schedule a complimentary appointment to discuss how I may be able to help you restore your body.

Childbirth is one of the most amazing and demanding events a woman’s body can experience. In the days and weeks following the delivery of your baby it is important to take steps to optimize your healing. Postpartum care is not only important for mom’s health, but also your baby’s.

Join Dr. Jolene Brighten as she provides tools and natural solutions to many postpartum ailments including pelvic pain, incontinence, breast tenderness and constipation. This talk is great for women who are currently pregnant, contemplating pregnancy or who have already gone through childbirth.

Event Details:
When: June 20th, 6-7 pm
Where: Milagros 5433 NE 30th Ave. Portland
Cost: Free

This workshop is free but space is limited.
Please RSVP to reserve your seat. 

Jolene Brighten is a licensed Naturopathic physician and certified Holistic Pelvic Care provider. She practices integrative family medicine with an emphasis in women’s health and chronic disease management. She is also a mother to a wonderful boy, Bensen.  Click here to learn more about Dr. Brighten.

Dr. Jolene Brighten
Pearl Natural Health
511 SW 10th Ave, Suite 801
Portland, Oregon 97205
Phone: 503-230-8973 
www.pearlnaturalhealth.com

Now I am not saying that my baby isn’t the most joyous aspect of my life; he is. In fact, I am crazy about him. However, motherhood isn’t without its moments and I will admit that despite all my medical education, my initial reaction to my own child is always to freak out when there is something scary new. “What? The baby didn’t poop today! Oh, right, they do that.” Stressful.

But my stress began way before motherhood. Once upon a time, in a life that seems ages away, I had a daily meditation practice. Bliss. It went along with my daily yoga practice. Sigh. But then came medical school and the days of movement and meditation became few and far between. I still practiced. I still meditated, but far less than what I had done in the past.

Then comes motherhood, a time in which you dedicate pretty much all your energy and resources to your most precious asset. I take the babe on walks, but oh wait, the dog has to come too. A squirrel crazy dog in a city of trees with my mini riding in the Moby is a workout and hardly peaceful. Well, to the dog’s credit, it is sometimes peaceful.

I am finding myself at that place where I meet many of my patients. It’s the place where I tell them to take time for themselves, to find ways to revitalize and to nourish the calm in their lives amidst all the chaos. “Great idea, Doc!” Yup and now it’s my turn.

So, why Oprah and Deepak? Honestly, I never thought I’d jump on the Oprah wagon. Ever. (Although she did recommend Portland’s Salt & Straw’s Olive Oil icecream and she was spot on with that one.) But these days I spend a lot more time mindlessly wandering the internet in an attempt to stay awake during one of the many middle of the night feeding sessions. When I saw the challenge pop up on my Facebook page I wandered my way right into signing up.

During this 21 day challenge you are emailed on the daily with a mantra centered meditation. The meditations are guided by Deepak, which I need at this stage in my life. Guided meditations can be very useful in focusing the mind and allowing you to let go of all other thoughts. I’m juggling a lot and finding that sitting in silence only allows my to-do list to grow.

The program also offers a daily lesson on how to incorporate mindfulness into your daily life, as well as questions for daily reflection. I am hoping this will grow my tool box of ways to live a more present life for myself and provide tangible information I can share with my patients.

I know from experience that my patients who feel a sense of accountability are more successful in the changes the make. This program has a level of accountability with a whole lot of encouragement. Plus, the

I am doing this challenge for myself, but in my heart I know that it will help me be a better mother and a better doctor overall.

I invite you to join me on this journey and share your experiences throughout this 21 day challenge. It begins March 11th. You can sign up here. 

The reality is that many people experience a diminished libido and there are plenty of women who find it difficult to achieve an orgasm. Unfortunately, no one talks about this, not even most physicians. But I assure you that you are not alone if you are experiencing any decline in your desire for sex.

When you examine the way most of us live, it’s no wonder couples find difficulty in the bedroom. High stress, grab-n-go, multi-tasking, late nights and yes, even our children all have the ability to decrease our desire and ability to be intimate.

In my practice, I’ve seen women of all ages report diminished desire for sex and difficulty feeling pleasure. I find this to be an indicator of their overall health, as a healthy libido is measure of vitality. It also tells me that there may be an underlying hormonal imbalance, cardiovascular issue or a mental/ emotional piece that needs examining. But this isn’t always the case. Sometimes it just takes some very simple lifestyle and dietary changes to bring back that fire you once felt.

Stress. By now we all know how bad stress is for us, but did you know it can literally strangle your libido? When you are stressed, you are in sympathetic over drive. That means your nervous system is primed in fight or flight mode- hardly the mindset for sex. When you are living in a state of sympathetic dominance blood flow becomes restricted to areas your body doesn’t deem necessary for fighting a tiger or running from it. You can probably guess which are the unnecessary areas.

But how stress really gets to us is through diminishing our libido driving hormones, namely testosterone. The high levels of cortisol that come with chronic stress greatly reduce any desire for sex.

To counter the effects of stress on your life you need to nourish the parasympathetic nervous system. One way of doing this is to focus on your breathing. Try this daily practice. Set an alarm for every hour you are awake. When the alarm goes off take 10 deep belly breathes. Observe the breath moving deep into the lungs, then hold onto it slightly so that you create a longer exhale than inhale. It is those longer exhales that encourage a more parasympathetic state, what’s known as rest and digest.

You may also want to consider changing your schedule to include less tasks in the day and leave more time to spend with your partner. Make time for things you enjoy doing and definitely get some exercise daily, not only for stress reduction, but also for increased blood flow.

Sleep. It is where your body restores and revitalizes itself. It is also where your body orchestrates a delicate balance of hormones that elevate your mood, regulate your weight and help your body become ready to enjoy the next day. If you’re serious about taking back your libido, get yourself to bed by 10 pm nightly and stay there for a good 7-9 hours. And while you are at it, make the room as dark as possible so that you can make the most of your sleep and melatonin.

Knowing Your Own Body. Yes, it is very important to know what you like in the bedroom, but what I find to be really important is to actually feel a real connection to your sexual organs. While society does well to display sex, it has also instilled in many people a shame about being in touch with their feminine and masculine. These areas are a part of us just as much as your arm or any other body part.

One way to start connecting to our body is with breath. You can incorporate this into your daily deep belly breathing. Visualize yourself sending your breath to different areas of your body. Each time you do this, try to feel yourself come into your pelvis. Explore that space for any thoughts you may be holding onto that are not serving you and give yourself permission to release those. Coming into your pelvic space daily will make it that much easier to do so during more intimate moments. The more connected you are to this area the more sensation you will be able to experience.

Diet. It’s more than just what you eat, but also how you eat it. Try instilling these healthy eating practices to optimize your digestion so that you get the most benefit from your food. You want to strive for well balanced meals with plenty of vegetables as these will provide vitamins and minerals necessary for hormone production. Including fiber in the diet will also allow for hormonal balance. A well balanced diet will help provide you with the nutrients you need to produce the right amount of testosterone. Testosterone is the libido hormone, as it leads to increased blood flow and swelling of tissues, which heightens sensitivity and allows your body to create lubrication. And while we are on the subject of diet, here is a list of foods that help increase the libido and aid in orgasms.

Eat at least 70% cacao to get the best libido benefits.

Dark Chocolate- What’s good for the heart is good for your libido. The bioflavonoids help keep your blood vessels healthy and allow for good blood flow to your sexual organs, which is essential for arousal, lubrication and achieving an orgasm. Dark chocolate also boosts dopamine in the brain, which is associated with pleasure. When you buy that special person a chocolaty treat this year make sure it is 70% or more cacao…that’s where the good stuff is. Try pairing it with peanut butter (love this recipe), as the monounsaturated fatty acids can do wonders for a lady’s libido.

Pumpkin Seeds- Provide you with a good dose of zinc. Zinc can help you achieve higher testosterone levels, which have been associated with a higher sex drive. Zinc is also important for healthy sperm production. Aim for 1/4 cup per day.

Garlic- Firstly, you both have to eat it, otherwise, this could have the opposite effect you are hoping for. Allicin, the active compound in garlic, improves circulation through thinning the blood. This will help your tissues receive more blood and nutrients, which can enhance physical sensations.

Bananas- Yes, all that potassium will help prevent muscle cramps, but they also contain bromelain, which can help increase testosterone and your libido. You can also try eating the center portion of pineapples, which contain a high amount of bromelain and can help decrease inflammation in the body.

Include pineapple and bananas in your diet daily to boost your libido.

Celery- Believe it or not, this often overlooked vegetable contains a constituent (androsterone) that helps your body produce pheromones. Pheromones, secreted through your sweat glands, subconsciously suggest sexual arousal.

Ginger- An herb that will boost circulation and sexual sensation. By aiding in increased sensation and lubrication, ginger helps enhance orgasm. Sip on a nice warm cup of fresh ginger tea in the evening and see where the night takes you.

Arginine- Found in red meat, lentils, spinach and nuts. Arginine can help the female libido and orgasm through the dilation of clitoral blood vessels.

Spinach & Asparagus- Both of these vegetables are high in folate. Folate helps aid in the production of histamine, which is released from mast cells during sexual arousal. Folate can help facilitate the female orgasm and is also essential in the early stages of pregnancy (just in case).

Typically, the flu season lasts about 12 weeks. Currently, the CDC is estimating that we are only 6 weeks in to this year’s flu season (as of today). That leaves us with 6 more weeks of the virus, at minimum.

It is difficult to predict how long the flu season will actually last, but the current statistics are leaving many to wonder how they can give their immune system a boost and avoid letting this flu season get the best of them.

Most of us are aware that the simple practice of hand washing can help reduce our risk of picking up someone else’s germs, but there are at least a dozen other things you can do to enhance your immune system and stay well this season.

1. Get More Sleep. Sleep offers our body an opportunity to repair damaged cells and recuperate from the insults of the day. Try to get at least 7 hours of sleep, with 8-9 hours per night being ideal. If you are feeling the onset of symptoms try to go to bed earlier, especially if you think you may be up dealing with those symptoms. And remember, naps are never a bad idea to squeeze in a little more rest for your system.
   

   The most beneficial sleep occurs before midnight. Try to get to bed early when feeling ill and try to squeeze a nap in during the day.

2. Eat More Greens. Green vegetables offer many nutrients that can help your immune system stay strong. Vitamin A is a key player in helping your immune system be at its best.
3. Take Probiotics. Aim for 10 billion CFUs per serving in a supplement or better yet, look to food as a source. Kefir, sauerkraut, miso, tempeh and yogurt can provide you with probiotics, which enable your immune system to be a little stronger. Probiotics can be helpful for infants health as well. 
4. Have Your Vitamin D Tested. Too low of vitamin D is associated with increased seasonal illness. 50 nmol/L is what I recommend to patients to help maintain overall health. For most people, 30 nmol/L is too low and may have a negative impact on your immune health. Knowing where your levels are can help your provider determine the appropriate level of supplementation.
5. Exercise. It doesn’t have to be continuous and really, when it comes to helping your immune system, it shouldn’t be too intense. Getting about an hour a day of exercise can help enhance the immune cells that are specific to fighting off viruses. Here are some ideas to help you stay warm while exercising outdoors. 
   

   Consider gentle exercise like yoga, Qi Gong, Tai Chi or pilates if you feel you may be getting sick.

6. Hydrotherapy. Before stepping out of that hot shower, give yourself a rinse with cooler or cold water. Try to especially get the back and chest to stimulate lymphatic flow (immune cell trafficking). Also, consider using warming socks with the onset of symptoms.
7. Drink More Water. It’s warm and toasty indoors this time of year. Unfortunately  that means the air is dry and so are our mucus membranes (especially sinuses). Staying hydrated helps your immune cells function, aids in mucus secretion and keeps the mucus membranes moist so that viruses can’t breach that barrier. General recommendations are to drink half your body weight in water, however, speak with your medical provider to determine what amount is most appropriate for you. You may require less or more depending on your current health.
   

   Enjoy a cup of tea as a way to stay hydrated. Using medicinal herbs like ginger can provide your immune system with even more support.

8. Limit Your Sugar. It is a great source of food for germs and leads to inflammation in the body. Avoid reaching for a glass of orange juice when you feel yourself getting sick. The sugar in juice will do more harm than good when trying to take care of your immune system. Avoid other common sources of hidden sugar.
9. Limit Your Alcohol. Maybe not the answer you were wanting to hear, but alcohol suppresses the immune system all around. Alcohol consumption makes it easier for you to catch something nasty and harder for you fight off anything that may already be in your system.
10. Try Zinc. Zinc specifically helps fight off viruses. A healthy, well rounded diet will provide you with the zinc you need to maintain a healthy immune system. Oysters, wheat germ, crab and beef serve as a significant source of zinc. If you are traveling or around people who are sick, consider taking 10 mg of zinc picolinate. If you do get sick, it is generally recommended to take 30 mg of zinc picolinate. Be careful not to be dosing yourself with too much or too often as excess zinc can lead to a copper deficiency. Remember to always discuss new supplements with your doctor before beginning them.
11. Reduce Your Stress. There is still a lot we do not understand about the way the immune system and our mood interact, but it seems that stress plays a role in reducing the effectiveness of your immune system as a whole. On the other hand, laughter may boost major immune cells that help you defend your body from would be invaders. Consider these ideas to help you reduce your stress levels. 
12. Consider a Myer’s Cocktail. A Myer’s cocktail is a combination of vitamins and minerals delivered intravenously to help support the body overall. It has been reported to help patients during acute illnesses, especially with upper respiratory tract infections. If you are interested in having this treatment or would like to learn more about it, please contact Dr. Brighten.

Use a tissue or your sleeve when you sneeze to avoid spreading germs.