When it comes to maintaining your overall health as a woman, you probably think about all the usual practices: healthy eating, exercise, skincare, mental health – etc. And while these are all extremely important, there’s one aspect of a woman’s health that’s often overlooked: pelvic health. However, it’s also one of the most important for overall well-being.
If you’re not paying attention to your pelvic health, now is the time to start. Here are some of the best tips to improve and maintain your pelvic health.
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Prioritize Pelvic Floor Therapy
One of the most effective ways to support your pelvic health is by engaging in pelvic floor therapy. Many women experience pelvic floor issues, especially after childbirth or with aging, but pelvic floor therapy can help alleviate common problems like incontinence, pelvic pain, or even discomfort during sex. Pelvic floor therapy strengthens the muscles in your pelvic region, helping you regain control and function.
Whether you’re dealing with postpartum issues, pelvic organ prolapse, or simply want to maintain good pelvic health, seeing a pelvic floor therapist can make a huge difference.
“I always like to point out that pelvic floor therapy isn’t just for women who are facing serious health problems. It can be beneficial for any woman who wants to improve her pelvic muscle function and overall quality of life,” explains Dr. Marie Woerner of Woerner Physical Therapy.
Pelvic floor therapy usually involves targeted exercises to engage and strengthen the muscles supporting the bladder, uterus, and rectum. For some women, it might also include manual therapy, breathing exercises, and posture adjustments. Whether you’re addressing a specific problem or looking to prevent issues, pelvic floor therapy is a powerful way to support your pelvic health.
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Maintain a Healthy Diet
Did you know that what you eat can have a direct impact on your pelvic health? Eating a balanced diet rich in fiber, fruits, vegetables, and whole grains can help prevent digestive issues like constipation, which can put undue pressure on your pelvic floor muscles. Staying hydrated is also essential for maintaining healthy bowel movements and preventing strain during bathroom visits.
Incorporating foods that are rich in antioxidants, such as berries, leafy greens, and nuts, can help reduce inflammation, which benefits your entire body, including your pelvic region. Avoiding excess sugar and processed foods can also support your pelvic health, as these can lead to bloating and gastrointestinal issues that may strain your pelvic muscles.
By eating well and nourishing your body, you’ll ensure that your pelvic floor muscles are supported and your digestive and urinary systems function optimally.
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Stay Active
Regular physical activity is key for maintaining overall health, but it’s also particularly important for your pelvic health. Engaging in regular exercise improves blood flow to your pelvic region, which helps keep the muscles healthy and functional. Activities like walking, swimming, and yoga are great options for keeping your pelvic area strong and resilient.
Specific exercises, such as Kegels, can directly target your pelvic floor muscles. These exercises involve contracting and relaxing the pelvic muscles, which can help strengthen them over time. Strong pelvic floor muscles are crucial for controlling bladder and bowel movements, as well as supporting sexual health.
Just make sure you’re doing exercises that are appropriate for your body. Some activities, like heavy lifting or high-impact workouts, may put unnecessary strain on your pelvic floor. If you’re unsure about which exercises are safe and effective, consulting with a pelvic floor therapist or a healthcare provider can help you develop a fitness routine that supports your pelvic health.
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Get Regular Checkups
One of the best things you can do for your pelvic health is to schedule regular checkups with your healthcare provider. Pelvic health issues are common, but they often go undiagnosed because women may not talk about them with their doctors. Regular checkups can help identify any potential problems early on, such as pelvic organ prolapse or incontinence, and allow you to address them before they worsen.
During a pelvic exam, your doctor can assess the strength and health of your pelvic muscles, as well as identify any issues with your bladder, uterus, or rectum. If you experience symptoms like pain during sex, urinary leakage, or discomfort in your pelvic area, don’t hesitate to bring them up during your appointment. Your healthcare provider can refer you to a pelvic floor therapist or recommend other treatments to improve your condition.
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Manage Stress
Believe it or not, stress can have a significant impact on your pelvic health. High levels of stress can lead to muscle tension, including in the pelvic floor muscles, which can result in pain or discomfort. Stress also negatively affects your digestive system, potentially leading to issues like constipation or irritable bowel syndrome (IBS), both of which can put pressure on your pelvic muscles.
To help protect your pelvic health, it’s important to manage stress and incorporate relaxation techniques into your daily routine. Deep breathing exercises, mindfulness, and yoga can all help you release tension and reduce the impact of stress on your body. Practicing these techniques regularly can help your pelvic floor muscles stay relaxed and functional, improving your overall health and well-being.
Give Your Pelvic Health a Boost
Pelvic health might not be the most popular topic on health podcasts and blogs, but it’s actually one of the most important for women as they age. Hopefully, this article has given you a few practical ideas that you can implement in the short-term and long-term to improve your pelvic health and live a happier, healthier life.
