It supports your
upper body weight, helps you sit, stand, walk, and run, and protects your
intestines, bladder, and other organs found in the area between your abdomen
and legs. Yet few people realize just how crucial the pelvis is—and how we need
to take good care of it—until something goes wrong.
“The goal of pelvic
health is to ensure your pelvic floor muscles are strong,” states Ana Melissa H. Cabungcal, MD of the Department of Urology of the top
hospital in the Philippines, Makati
Medical Center (MakatiMed). “When your pelvic floor muscles are strong, you
can easily contract and relax them, thus allowing you to control when to
release or withhold pee, poo, and gas. For women, contracting the pelvic floor
muscles enhances sensation during sexual intercourse. Strong pelvic floor
muscles are also essential during pregnancy because they support the weight of
your growing baby inside your womb.”
Time and
circumstances weaken these hardworking yet often overlooked group of muscles.
“Childbirth and surgery can affect pelvic floor muscles’ strength, as can
overuse from heavy lifting, coughing, and constipation,” Dr. Cabungcal reveals.
“For older women, menopause and aging cause pelvic floor muscles to lose their
strength.”
The weakening of
these muscles results in incontinence—the uncontrollable peeing, pooping, or
passing gas when you cough, sneeze, laugh, or lift heavy objects. Untreated
incontinence could escalate to pelvic organ prolapse, or the protrusion of the
uterus, rectum, or bladder in the opening of your vagina.
Now that you know
how important pelvic health is, how do you keep your pelvic floor muscles
strong and healthy for many years?
Maintain your ideal weight. “Being overweight places pressure on the
organs in the pelvic floor. It also increases your risk of developing
incontinence and pelvic organ prolapse,” notes Dr. Cabungcal. Regular physical
activity coupled with portion control and smart food choices benefits not just
the pelvis but your overall health and well-being.
Do Kegels and other pelvis-friendly
workouts. Pronounced
“kee-gulls,” Kegels are exercises aimed at strengthening pelvic floor muscles.
“There are several whole-body Kegel exercises, but the key to knowing if you’re
doing a Kegel right is if you can stop yourself from peeing midstream and
passing gas at the same time, and hold them for 3 seconds before releasing,”
says Dr. Cabungcal. Apart from Kegels, you can also practice yoga and perform
lower ab exercises like bridge and wall squats, and the classic jumping jacks.
Be mindful of your reproductive and
digestive health. Eating fiber and staying hydrated to avoid constipation and using
protective measures to prevent sexually transmitted diseases can also benefit
the pelvic floor muscles. “It’s also a must to avoid straining or pushing pee
or poop too hard. Don’t rush – take your time in the toilet and let nature do
its job,” shares Dr. Cabungcal.
When Kegels can
only do so much or if you’re feeling pain or discomfort in your pelvic area,
it’s time to make an appointment with your doctor. “Your healthcare specialist
can address any infections with medications, offer other ways to deal with your
incontinence, and recommend surgery to correct a prolapse,” Dr. Cabungcal
underlines.
“The effects of
weak pelvic floor muscles are nothing to be ashamed of. And you don’t have to
live with them. Let your doctor help you.”
For more information, please contact
MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.
No comments:
Post a Comment