If you have to ask if it’s normal, it probably isn’t. Pelvic floor disorders (PFDs) affect millions of Americans. While PFDs can affect both men and women, they are most common amongst older women. It is believed that more than one-third of American women have a PFD. You can take steps to lower your risk. The most common of these disorders amongst the women I support are:
- Incontinence, usually occurs by involuntary loss of urine with physical exertion ( sneeze and pee).
- Pelvic Pain with exercise or intercourse. Sometimes related to pregnancy, the menstrual cycle, or not.
What Causes PFDs?
Doctors and those trained in western medicine don’t know the exact causes of PFDs, unfortunately, but they have a few theories. They believe possibly genetics. I disagree.
There are inciting factors that can cause injury to the pelvic floor, such as pregnancy, childbirth, previous pelvic surgery such as hysterectomy or c-section. Other factors could be obesity, smoking, constipation, and chronic straining.
Prevention is Possible!
As a yoga teacher, specializing in women, I work with a woman’s posture and her breathing to help her correct any pelvic floor complaints. As a health coach, I meet women where they are to connect the dots to live better and without pain and leakage by looking at her lifestyle and her diet.
- Maintain a healthy weight. While it’s true that being overweight can increase your likelihood of developing a PFD, it is more than weight alone. When we look at the hole body, hence the holistic model, we see the task of maintaining weight to be a whole body experience.
- Eat a healthy diet. By including enough fluid and high-fiber foods, the foods are better digested and keeps your bowels working at an optimal level, preventing constipation. Constipation is very common during pregnancy, which is why gentle movement such as yoga, swimming, or walking is very important in supporting a healthy pelvis during pregnancy.
- Work out. Movement brings blood flow to the pelvis, and moves any stagnation occurring, especially bowel function. Therefore, moving the energy out of state of blockage.
- Do pelvic floor exercises. Pelvic floor exercise are easy to do once you get the hang of it. The key is to link your breath to the movement of the muscles of your pelvis. No need to restrict urine, that actually NOT a good thing to do. Instead, everytime you sit on the toilet, take a mindful inhale and notice that your pelvic floor muscles spread open. Then, take a mindful exhale and notice how your pelvic muscles close up.
How I Can Help
If you suspect that you have a PFD, there are treatments available, as well as personalized one to one help virtually with me. I will guide you toward the appropriate professionals specific to your needs, work with you to get moving, and to make all the lifestyle and dietary changes to live with happy healthy lady bits. Send me a message to learn more!
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