Did you know that your pelvic floor is working 24/7? That’s right! Your pelvic floor helps support your pelvic organs which include the bladder, colon, rectum, and reproductive organs. While your pelvic floor keeps working, it’s essential to strengthen your muscles. The health of your pelvic floor is important and as we move further into the new year, consider improving your pelvic health with these tips and tricks!
Why is Pelvic Health Important?
Your pelvic health is essential as many of the pelvic muscles work around the clock to keep everything together. When the muscles in your pelvic region become loose or if they are too tense, pelvic floor disorders such as urinary or bowel leakage, pelvic organ prolapse, constipation, and other pelvic health issues can occur.
Pelvic health disorders are not normal and should not be an acceptable part of aging. So, how do you improve the health of your pelvic floor? Keep reading for some tips to try this new year.
7 Tips for Better Pelvic Health
Both men and women can benefit from improving their pelvic health in 2019. Here are seven ways to incorporate pelvic health into your new year’s resolution list.
- Weight: Added weight on the pelvic region may cause discomfort and pain. Speak with your provider about nutritional options and ways you can work a healthier lifestyle into your everyday schedule.
- Exercise: Strengthening your pelvic floor muscles is one the best things you can do to ease pain or discomfort. We suggest adding Kegel exercises into your daily routine. If you want to include other workouts, we recommend jumping jacks, bridge pumps, wall squats, and using an exercise ball.
- Meditate: It’s important to relax your muscles, and you can do this by meditation or guided relaxation sessions. Sometimes people find that alternative medicines such as acupuncture also aids with mediation while reducing pelvic issues.
- Diet: Changing your diet can help with the consistency of urinary and bowel movements. Try a high-fiber, low-fat diet with foods like whole grains, legumes, fresh fruit, leafy green vegetables, and root vegetables.
- Hydrate: One of the most simple things that someone can do to benefit their pelvic health is to drink more water. Staying hydrated is key to being healthy, plus, water aids in breaking up constipation. We suggest that while upping your water intake, you should try to reduce caffeine and acidic drink consumption in 2019. These types of beverages irritate the bladder, but if you can’t give up a morning drink like coffee, tea is a good alternative with options such as chamomile or peppermint.
- Relax: Yoga is an excellent option for learning to relax the pelvic muscles while also utilizing exercise to its’ benefit. Yoga poses may alleviate discomfort, boost flexibility, and strengthen your pelvic floor. Try these yoga poses in 2019: Squat Pose, Bridge Pose, Supine Bound Pose, Goddess Pose, Warrior Pose, and Chair Pose. For additional relaxation, consider trying warm baths at night with Epsom salts or scented oils.
- Don’t Smoke: Smoking is not healthy and causes many illnesses beyond issues within the pelvic region. In 2019, make it a resolution to quit smoking to assist in strengthening your muscles.
Seeking Pelvic Treatment at Metro OBGYN
Nearly one-fourth of women will experience pelvic floor-related symptoms at some point in their lifetime. If you need to explore treatment options or you want more information about pelvic floor disorders, schedule a consultation with the providers at Metro OBGYN.
It’s time for 2019 to be the year for pelvic health. Try our tips above for a happier and healthier you this year or get to know more about pelvic health with our free downloadable guide below!