Looking for a therapist? We’ve got tips for you
We want to break down the taboo of talking about all kinds of health topics. The more we all know and feel empowered, the more likely we are to prioritize our health and get the care we need.
No more is that true in our mental health.
This past Monday was World Mental Health Day. The first World Mental Health Day was in 1992 and it’s observed each year on October 10th. This year’s theme from the World Federation for Mental Health is Make Mental Health and Well-being for all a global priority.
In a recent global survey, respondents ranked mental health as higher than cancer in top health concerns, and 58% think about their mental health very often or fairly often.
This is our reminder to you to take a holistic view of your health.
- Maggie Ruvoldt & Stephanie Majercik
The Tasting Menu
Breast Cancer Awareness continued: Types of Breast Cancer
The Why and How of Building a Strong Pelvic Floor
Finding the Right Therapist For You
Types of Breast Cancer
Now that we covered some of the risks related to breast cancer, we’re exploring the most common types. Understanding the type is critical in determining treatment options.
Breast cancer is a deeply complex topic. Our mission is to provide you with a starting point for good information. At the end of this piece, we’ll provide you with sources for additional reading.
Let’s look at the different factors that determine the types of cancer.
Where in the breast did cancer originate?
Cancer can start in one of three areas
The milk ducts (the tubes that carry milk to the nipple)
The milk lobules (the glands in which milk is produced)
The connective tissues. It is rare for cancer to develop here
To better understand the anatomy of the breast, we highly recommend the Mayo Clinic’s female breast anatomy information.
Has Cancer Spread?
In situ as a medical term means that the cancer cells are only in the original place where they formed. Said another way, it hasn’t spread. Whereas, invasive cancer has begun to spread to surrounding cells or even organs.
The combination of the original location and spread gives the names to the most common types of breast cancer.
Ductal Carcinoma In Situ (DCIS) refers to cancer in the lining of the milk duct that has not spread
Lobular Carcinoma In Situ (LCIS) occurs when the cancer is in the breast lobules but not in other breast tissue.
Invasive Ductal Carcinoma (IDC) is the most common kind of breast cancer and refers to the types that started in the ducts and have spread to surrounding tissue.
Invasive Lobular Carcinoma (ILC) starts in the lobules before it spreads to other tissues. It represents about 10% of cases and is second to IDC
Special Features
There are two types of invasive breast cancers with special features
If cancer tests negative for estrogen receptors, progesterone receptors AND HER2 overproduction it is Triple Negative Breast cancer
Very rarely the breast may appear inflamed because the cancer blocks the lymph vessels. This is known as Inflammatory Breast Cancer.
If you want to learn more about the lesser common types of breast cancer, the American Cancer Society has more information.
For more information:
National Breast Cancer Foundation Types of Breast Cancer
Katie Couric Media Beginner’s Breakdown of The Different Types of Breast Cancer
The Why and How of Building a Strong Pelvic Floor
We love the pelvic floor. It’s a critical core muscle that helps us in so many ways - that no one ever told us about.
Remind me, why do I need a strong pelvic floor?
The pelvic floor supports your bladder, bowels, uterus, and vagina. And the muscles are also critical in having healthy, enjoyable sex. If you enjoy running, the pelvic floor is part of your deep core which supports your stability and balance when running (and is key to preventing injuries). When pelvic floor muscles are weakened you may be more likely to experience urinary leakage, constipation, and at its most serious a uterine prolapse (where the uterus can slip into the vagina).
Great - so how do I go about making it stronger?
Kegel exercises are one common recommendation and one we’re pretty familiar with, but just doing kegels may not be enough for overall strength. There are other exercises you can work into your regular routine that will benefit your deep core and pelvic floor.
Because the pelvic floor works in conjunction with several other core muscles, pilates is another popular recommendation, as it has a more holistic core focus which helps your pelvic floor muscles and the surrounding muscles.
Well + Good has a 15-minute pilates routine specifically focused on pelvic floor strengthening, and most of the sources above include some recommended movements. (One of us may even attempt to demonstrate some of these on Instagram later this week 😉)
If you want to start incorporating more pilates or pelvic floor exercises into your typical routine, the recommendation is generally about 2-3 times per week.
We’re going to try to do some pilates regularly for a few weeks and will report back on how we feel!
Finding the Right Therapist For You
Anyone who has found themselves needing support for their mental health knows that finding the right therapist can be challenging. There are waiting lists that can be a few weeks to almost two months. And you may find that you need to talk with more than one to find the right fit with your therapist.
Here are some tips:
If you have a specific concern such as an eating disorder or anxiety look for organizations that focus on that topic. They often have directories
Cultural sensitivity is critical in therapy relationships. We have added resources at the end of this piece to organizations that can help you locate therapists
Before you start, ask the therapist questions ranging from financial, how they set goals with you, and their certifications or licenses. We liked this piece for a list of those questions
If you are finding long waits to see someone, consider online therapy such as BetterHelp or Talkspace These platforms can make it easier to switch, if you don’t like the match
We hope you prioritize your mental health as much as your physical health. We do and it makes all the difference.
Resources:
Verywell Review of Online Therapy Providers
Asian Mental Health Collective
Medical Term of the Week
Human Epidermal Growth Factor Receptor 2 (HER2 is a gene that creates a protein that repairs and grows cells. If the gene doesn’t function properly and causes cells to grow at abnormal rates, HER2-positive breast cancer can develop.
Treatment for HER2-positive breast cancer can include medications designed specifically to address the overproduction of HER2 proteins.
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