The wear of the pelvic floor is a very common condition among women, since this musculature suffers of course changes during pregnancy, childbirth and menopause. However, there is much that can be done to avoid the wear and tear of the pelvic floor and prevent the consequences that it brings, such as urinary incontinence, fecal incontinence, and genital prolapse, which directly affect the self-esteem, the social life and the sex life of the woman.
Want to know what you can do to strengthen your pelvic floor? Learn with our tips!
Obesity Act by the same mechanism of pregnancy but more intense. The weight of the abdominal fat increases the pressure on the pelvis straining the muscles of the pelvic floor and damaging your operation. Furthermore, obesity is harmful for the functioning of all the organs of the body. Weight loss reduces the chance of developing hypertension, diabetes mellitus type 2, joint problems, dyslipidemias and several other diseases.
Practice Kegel exercises
The pelvic floor is nothing more than a set of muscles and like any muscle it can be toned with exercise. But you don’t need to sign up at the gym to do Kegel exercises. These exercises are based only on contraction and relaxation of the muscles of the pelvic floor sequential for a few minutes daily and can be performed anywhere. On the way to work, while you browse the internet, while reading a book or lunch with friends. When done correctly, Kegel exercises are imperceptible to people when your around and are the most effective method in strengthening and toning the pelvic floor. A health care professional specializing in this area, can you guide on how to properly do these exercises. And you can get more from livingstontrending.
Pay attention to posture
In addition to support the pelvic organs, the muscles of the floor also help in stabilizing the lumbar-sacral spine. Posture problems, with displacement of the axis of the column, can then damage the pelvic musculature.
In addition to causing respiratory ailments all you already know, smoking can also affect your pelvic health. To increase the production of mucus and irritate lung cells, cigarette ends up causing a chronic cough in smokers. When you cough, intra-abdominal pressure rises, increasing the pressure on the pelvic floor. Over the years, it contributes to the wear of the pelvic muscles.
Prefer low impact sports
Races and jumps from a distance generate a large impact on the pelvic musculature, especially when practiced on a professional level, so whenever possible to opt for low-impact sports like swimming.
Have a food rich in fiber
The fibers present in large quantities in vegetables, fruits and whole grains, are essential for the proper functioning. In frames of constipation in the woman’s day without evacuating, the gut is loaded and increases the pressure on the pelvic musculature. If it becomes a constant ends up wearing this structure. The dietary fiber helps in prevention of constipation and your effect is even greater if the fiber consumption is accompanied by increased water intake.
Be careful during pregnancy and post partum
The weight of the baby during pregnancy and labor can change the musculature of the pelvic floor. Pelvic floor exercises (Kegel exercises) are beneficial in this special phase of the life of the woman, because it contributes to better support the extra weight of pregnancy, and pelvic floor rehabilitation after the baby is born.
You know everything that you can do to avoid the wear and tear of the pelvic floor. If you know of any other tips tell us in the comments!