Pelvic Floor Health: Breaking the Stigma and Taking Control
For far too long, discussions around pelvic floor health have been shrouded in whispers about pregnancy or aging. However, experts warn that maintaining a healthy pelvic floor is crucial for all genders and ages.
The pelvic floor comprises muscles at the base of the pelvis, as well as ligaments that support vital organs like the bladder, bowel, and uterus (in females). A strong pelvic floor plays a vital role in pulling everything inward and preventing prolapse. According to physiotherapist Lisa Birmingham, daily maintenance is key.
Before strengthening the muscle, it's essential to find it – identifying the entrance group of muscles and the deeper group that requires more attention. Birmingham recommends a two-part movement for women: squeezing at the front while simultaneously contracting the anal muscles. For men, the cue is to "lift up the testicles." The goal is 10 repetitions of 5-10 second holds.
However, relaxation is equally important. Physiotherapist Angela James warns against excessive physical activity, which can exacerbate pelvic floor issues. Instead, she advises checking in with yourself and learning to relax these muscles.
Another critical aspect of pelvic health is bowel movements. Dr. Millie Mardon explains that straining during bowel movements can weaken the pelvic muscles over time. To alleviate pressure, she suggests using a footstool during bowel movements, mimicking the natural squatting position. Morrison also advises against rushing to go "just in case," as this can exacerbate issues.
A balanced diet plays a significant role in maintaining healthy bowel and urinary function, directly impacting overall pelvic health. Aim for five servings of vegetables and two servings of fruit daily, alongside at least a third of a cup of lentils or chickpeas. Morrison recommends adding color to your plate, including foods like chia seeds and berries.
Regular physical activity is also essential – our muscles love to move! However, it's crucial to avoid prolonged periods of inactivity. Getting off public transport early, opting for the stairs, and regularly changing positions can help.
Finally, proper breathing patterns are vital. Morrison stresses the importance of diaphragmatic (belly) breathing, which calms the nervous system and promotes healthy pelvic floor movement. Make this your default during stressful moments, especially when experiencing pain or discomfort.
If you're experiencing persistent pelvic pain, don't hesitate to seek help. Mardon emphasizes that pelvic pain is not normal and should be addressed promptly. Consult a specialist physiotherapist, and remember that internal exams are never mandatory if you're uncomfortable.
By taking control of your pelvic floor health and making informed lifestyle choices, you can significantly improve your quality of life.
For far too long, discussions around pelvic floor health have been shrouded in whispers about pregnancy or aging. However, experts warn that maintaining a healthy pelvic floor is crucial for all genders and ages.
The pelvic floor comprises muscles at the base of the pelvis, as well as ligaments that support vital organs like the bladder, bowel, and uterus (in females). A strong pelvic floor plays a vital role in pulling everything inward and preventing prolapse. According to physiotherapist Lisa Birmingham, daily maintenance is key.
Before strengthening the muscle, it's essential to find it – identifying the entrance group of muscles and the deeper group that requires more attention. Birmingham recommends a two-part movement for women: squeezing at the front while simultaneously contracting the anal muscles. For men, the cue is to "lift up the testicles." The goal is 10 repetitions of 5-10 second holds.
However, relaxation is equally important. Physiotherapist Angela James warns against excessive physical activity, which can exacerbate pelvic floor issues. Instead, she advises checking in with yourself and learning to relax these muscles.
Another critical aspect of pelvic health is bowel movements. Dr. Millie Mardon explains that straining during bowel movements can weaken the pelvic muscles over time. To alleviate pressure, she suggests using a footstool during bowel movements, mimicking the natural squatting position. Morrison also advises against rushing to go "just in case," as this can exacerbate issues.
A balanced diet plays a significant role in maintaining healthy bowel and urinary function, directly impacting overall pelvic health. Aim for five servings of vegetables and two servings of fruit daily, alongside at least a third of a cup of lentils or chickpeas. Morrison recommends adding color to your plate, including foods like chia seeds and berries.
Regular physical activity is also essential – our muscles love to move! However, it's crucial to avoid prolonged periods of inactivity. Getting off public transport early, opting for the stairs, and regularly changing positions can help.
Finally, proper breathing patterns are vital. Morrison stresses the importance of diaphragmatic (belly) breathing, which calms the nervous system and promotes healthy pelvic floor movement. Make this your default during stressful moments, especially when experiencing pain or discomfort.
If you're experiencing persistent pelvic pain, don't hesitate to seek help. Mardon emphasizes that pelvic pain is not normal and should be addressed promptly. Consult a specialist physiotherapist, and remember that internal exams are never mandatory if you're uncomfortable.
By taking control of your pelvic floor health and making informed lifestyle choices, you can significantly improve your quality of life.
I don't think we need to be told to "take control" and do some fancy exercises like squeezing our bum muscles all day. Can't we just chill and relax already? 
And what's with the foodie advice? Adding color to my plate sounds like a bunch of hippie nonsense 
. I mean, I'll eat my veggies, but I don't need some doc telling me how many servings I should be having per day... can't we just use common sense? 
. Like, who wants to sit down and discuss their muscles? But on the flip side, not talking about it might make people suffer in silence... or worse, ignore a potentially serious issue like prolapse.
On the other hand, relaxing those muscles is super important, so maybe take a deep breath (literally) and try not to overthink it... unless you're experiencing pain or discomfort, then by all means, seek help!
. And don't even get me started on food – five servings of veggies and two servings of fruit daily, plus lentils or chickpeas... that's a lot of fiber 
.
. Consult a specialist physiotherapist and don't worry about internal exams if it makes you uncomfortable (obviously).
i mean, its not just 4 pregnant ppl or old ppl anymore! everyone should b doin this 2 stay healthy 
don't overdo it, or u'll just end up makin more issues 4 urself. and bowel movements are super important 2 
u should b tryin to use a footstool during bowel movments, like when ur squatting in nature 
dont be afraid to consult a physiotherapist. ur pelvis health matters, and takin control of it can change ur life 
especially w/ pregnancy & aging cuz those arnt the only ones who need healthy pelvises 
so let's get moving & eat some more veggies, pls 
I'm so over the whole "taking care of my pelvic floor" thing. Like, who made this a priority for everyone anyway? It's just another way to make sure we're all being super healthy and stuff. And don't even get me started on the part about eating five servings of veggies a day - that's just too much work! 
the thing that got me thinking is how we need to normalize talking about our bodies in general, not just our reproductive stuff. like pelvic floor health isn't just for pregnant people or seniors, it's for everyone 
. i mean, we're already so good at telling each other to 'just relax' when our bodies hurt, but what if we told ourselves to be gentle with our bodies instead? 
. I love how they're emphasizing the importance of proper breathing patterns too, it's like our bodies are one big system, we gotta tune in to each other 
Vegetables and fruits are key, folks! But also, let's not forget about those superfoods like lentils and chia seeds - they're like superheroes for your pelvic floor 
. Support systems and education are just as important as physical exercise and healthy habits 
.
. I mean, think about it, if you're not taking care of your pelvic floor muscles, they can get all weak and sloppy, leading to things like prolapse... no thanks! 
The more I read about pelvic floor health the more my anxiety is triggered 
Every day 7 million people suffer from pelvic floor disorders 
Relaxing is key but I'm worried we're not doing enough to spread awareness about this sensitive topic 
I mean, I'm all for strengthening those muscles but don't wanna overdo it, you know, don't wanna end up like me, always holding my pee on the bus 
Five servings a day, that's not too much to ask, right? And btw, who needs color in their plate when you can have pizza and call it a day? 
I've been reading this article and it says that relaxing is just as important as exercising the muscles 
. I mean, think about it, if you're eating 5 servings of veggies a day and taking deep breaths, your pelvic floor is gonna be just fine 
. We should also normalize having open conversations about pelvic pain and making sure we're seeking help when needed 
You know what's wild? We spend so much time talking about getting fit or losing weight, but pelvic floor health is literally the foundation of our overall well-being 
Yeah, that's not a fun place to be 
We need to break that silence and start talking about it honestly