The pelvic floor is a set of ligaments, tissues, and muscles located in the pelvis. The pelvis, hidden from sight, comprises the uterus, cervix, vagina, urethra, rectum, anus, and bladder. The fact that the pelvic floor is tucked away is the reason most women neglect it. Often, a weak pelvic floor causes a range of complications, including urinary incontinence.
Unfortunately, some ladies start experiencing these problems at an early age. Others encounter the issue during and after pregnancy, childbirth, and menopause. To lower the chances of a weak pelvic floor, you should adopt these three life-changing habits.
In most cases, it’s possible to gain control over your pelvic floor muscles. To achieve this, though, they’ll need training. Have a pelvic floor muscle exercise routine with Kegels, squats, bridge, and split table, to mention but a few.
First things first, though, identify the muscles that will need training. That is, before getting into a regular pelvic floor exercise program. The benefits of exercise can span from reducing the risk of vaginal and rectal prolapse, a speedy recovery after prostate surgery and childbirth, improved bladder and bowel control to increased sexual sensation, social confidence, and quality of life.
In addition to pelvic floor exercises every day, you can also adopt day-to-day practices like walking more, standing up straight, and sitting correctly. However, after a recent surgery or birth, it’s best to seek a doctor’s opinion before starting any pelvic exercises to ensure it’s safe.
Our bodies can always benefit from a little TLC, and the pelvic floor muscles are no different. Relaxation techniques like yoga or stretches can be great for good pelvic floor health. Warm baths are also another helpful technique. The warm water should help with improved blood circulation and relax the muscles. So if yoga and long baths are a part of your self-care routine, you’re already one step closer to having healthy pelvic floor muscles.
A Proper Diet
A good and proper diet is sure to keep pelvic floor weakness at bay.
The said diet should comprise all the same ingredients known to discourage constipation. Consider taking foods with roughage and fiber, lots of water, fruits, and vegetables.
It’s advisable to seek help if you experience severe symptoms that point to a weak pelvic floor like bladder/ bowel control problems or pain around the pelvis. Pelvic floor dysfunction can be embarrassing and sometimes painful, but it is also highly treatable. A professional can determine the cause of your symptoms and discuss treatment and management options for you. Consult your doctor about your symptoms to get a proper diagnosis.