By Iris Farrou
22 Apr, 2023
Diet & Exercise, Lifestyle Tips, Menopause, Peri-Menopause, Peri-Menopause, Pregnancy, Prevention, Queer Health, Reproductive health, Sexual health, Women's Health
bladder control, Body Changes In Menopause, bowel function, Childbirth, core strengthening, Early menopause, ease the birthing process, estrogen loss, Frequent urination, Kegel, natural delivery, Pelvic Floor, pelvic floor dysfunction, pilates, Strengthen pelvic floor muscles, stress urinary incontinence, SUI, UTI, vaginal delivery, weak bladder
Maybe the first word that comes to mind when you hear about Pelvic Floor Exercises is “Kegel”! Yes, that’s correct– Kegel exercises are one way to exercise your pelvic floor muscles, but they are not the only ones. Kegel balls have lately become popular as an easier and faster way to strengthen your pelvic floor muscles, increase sexual pleasure, and prevent incontinence (especially if you were Assigned Female at Birth–AFAB). However, there is much debate over them, so before we worry about that we will provide some information on the benefits of pelvic floor exercises in general.
What are the benefits for AFAB people?
- Pelvic floor exercises improve bladder and bowel function control, which can be extremely helpful after childbirth or in older years. It can help with constipation, and with incontinence.
- Strong muscles on your pelvic floor can also significantly reduce the risk of prolapse.
- If you are considering childbirth, they do support vaginal delivery, and strong pelvic muscles will also greatly improve your recovery from childbirth and other gynecological surgeries.
- They are reported to help with vaginal contractions and blood flow during sex, thus increasing sexual satisfaction and orgasmic potential.
Like any self-care routine, and especially an exercise routine that helps you strengthen your muscles, training your pelvic floor muscles can help you increase your social confidence and overall quality of life.
How do they help with pregnancy and delivery?
Your pelvic floor muscles are first in line to be affected if you become pregnant; the weight of your growing baby will undeniably put extra strain on the pelvic floor. In addition to the weight, hormonal changes in pregnancy cause your muscles to soften and stretch more easily. That can lead to bladder/ bowel problems while you are pregnant and after giving birth.
It is recommended to start strengthening your pelvic floor as soon as you learn that you are pregnant. Strong muscles in the area will reduce the risk of bowel or bladder problems during your pregnancy, you will learn how to control your muscles to assist with contractions during childbirth (in the case of vaginal delivery), and with a strong pelvic floor you will return to normal much easier after delivery.
What happens to the pelvic floor after menopause?
After menopause, the production of estrogen in our bodies significantly reduces. This can lead to weaker or stiffer muscles on the pelvic floor. Connective tissues may provide less support, and along with a lifetime of bad habits and lack of specific exercise, we may be in danger of experiencing pelvic floor dysfunction.
The pelvic floor muscles are part of your spine and pelvis. If they are struggling, you may experience pain in your lower back. Weak pelvic muscles can also lead to Stress Urinary Incontinence (SUI), which means you may not be able to control your bladder during seemingly simple activities, like laughing, coughing, or sneezing. More serious pelvic dysfunctions can be pelvic organ prolapse–which can be avoided with pelvic floor rehabilitation–and bowel and urinary urgency, where we may not be able to control the urge to urinate or defecate and incidents of leakage may occur.
No matter your age, it is never too soon or too late to start looking into pelvic floor exercises or rehabilitation that are best for you, your physical condition, and your abilities.
https://www.pelvicfloorfirst.org.au/pages/pelvic-floor-muscle-exercises-for-women.html
https://www.pregnancybirthbaby.org.au/pelvic-floor-exercises
https://provenancerehab.com/aging-and-the-pelvic-floor/
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The feeling of having to go all the time can be frustrating and disruptive. There is no need to feel embarrassed or to feel like you need to hide your suffering. Feelings of frequent urination, or experiencing the sudden urge to urinate that you can’t control, also known as overactive bladder (OAB), is more common than you may realize. The Urology Care Foundation estimates that approximately 33 million Americans have overactive bladder, and that at least 40 percent of all women in the United States live with OAB symptoms. If you are suffering from OAB, know that you are not alone, and that there are solutions to help you manage your symptoms and start taking back control of your schedule.
The Causes of Frequent Urination
There are a variety of factors that could be causing your frequent urination in women, including:
- Type I or type II diabetes.
- Pregnancy.
- Stroke or other neurological diseases.
- A urinary tract infection (UTI).
- Bladder cancer.
- Bladder dysfunction.
- Radiation therapy.
- Interstitial cystitis, a condition characterized by pain in the bladder and pelvic region and frequent urination.
- The use of diuretics, which are medications used to treat high blood pressure or fluid buildup that often result in frequent urination.
The Causes of OAB
OAB occurs when the muscles of the bladder contract involuntarily even when the volume of urine in your bladder is low, creating an urgent need to urinate. Conditions that cause OAB include:
- Diuretic use.
- An acute UTI.
- Constipation.
- Excess consumption of caffeine or alcohol.
- Declining cognitive function due to aging.
- Incomplete bladder emptying.
- Difficulty walking which can lead to bladder urgency if you’re unable to get to the bathroom quickly.
- Bladder abnormalities including tumors or bladder stones.
- Neurological disorders including Parkinson’s disease, strokes, and multiple sclerosis.
- High urine production which may be the result of high fluid intake, poor kidney function or diabetes.
Treatment Options
Know that you do not need to suffer from frequent urination or OAB. Treating the underlying cause of your condition, such as diabetes or a UTI, will help to manage your symptoms. In addition, behavioral therapy treatment options for OAB include the following:
- Bladder retraining. Increasing the intervals between using the bathroom over a 12-week time period can help retrain your bladder to hold urine longer.
- Diet modification. Avoiding foods that may act as diuretics can reduce symptoms. Such foods include caffeine, alcohol, carbonated drinks, tomato-based products, chocolate, artificial sweeteners, and spicy foods. Eating high fiber foods can also alleviate symptoms of constipation, which can be a cause of OAB.
- Mange your fluids. Drink enough water to prevent constipation, but avoid drinking fluids right before bedtime.
- Kegel exercises. Strengthen the muscles around the bladder and urethra by exercising your pelvic muscles.
Whether you are suffering from frequent or accidental urination, talk to your doctor today. He or she can help you to determine the underlying cause of your symptoms and together you can develop a treatment plan that will help you to take back control and manage your trips to the bathroom.
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