The importance of strengthening and caring for your pelvic floor
Do you feel that you are going to the bathroom more and more, you accidentally leak a few drops of urine and your sexual relations are less and less pleasant? You have to take care of your pelvic floor .
Does the pelvis have a floor? And also do you have to take care of it?
Believe it or not, this group of muscles have determining functions for a good quality of life. We tell you about its function in the body and how to strengthen it.
What is the pelvic floor and what is it for?
As its name implies, the pelvic floor is located in the lower part of the pelvis.
It is made up of internal muscles and tissues that support organs such as the bladder, urethra, uterus, vagina, rectum, and anus.
Also, it helps your body to urinate, defecate, have sexual intercourse and is essential during childbirth. And as if that were not enough, it ensures urinary and fecal continence, preventing you from relieving yourself at any time in the least indicated places.
What happens in pregnancy and menopause with the pelvic floor?
Although taking care of the pelvic floor should be a concern from an early age, according to studies , at least a third of women suffer from problems in that area.
It has been detected that being overweight, constipation and impact sports can weaken the pelvic floor .
But it is during lactation and menopause when it is most affected by the hormonal changes that they trigger.
In pregnancy: with the transformations that the body presents to give birth, the pelvic floor is one of the ones that suffers the most. For this reason, many women during childbirth and postpartum tend to urinate or expel feces without being able to control themselves. Hence, during this time it is vital to have medical accompaniment to treat it.
In menopause: at that stage in which women present some of the most significant hormonal changes, estrogen production decreases, manifesting some alterations in the pelvic floor such as:
- Urinary and fecal incontinence
- genital prolapse
- sexual dysfunctions
- Pelvic pain
- bladder retention
In addition, due to progressive aging, muscle mass is lost, the collagen tissue that contributes to internal support is altered and the elasticity of the ligaments is decreased, generating prolapses in which the organs “sag”.
Now do you understand why it is important that you take care of this part of your body?
How you can strengthen and care for your pelvic floor
The consequences of not having a healthy pelvic floor may sound terrifying, but don't panic. This area of the body can be strengthened regardless of your age.
Hypopressive gymnastics, yoga and Pilates can keep the pelvic floor in shape.
But, did you know that there is a type of recommended movement to make it more resistant? They are called Kegel exercises and we are going to tell you how to do them:
Lie on the bed and identify the muscles that you are going to exercise. Try to imitate the movement you make when you want to stop the stream of urine when you go to the bathroom. Keep in mind that you are not moving your abdomen or your legs.
Hold the muscles tight for 3-5 seconds, release slowly, in sync with your breath, for 5 seconds.
Do 10 repetitions of this movement, 3 times a day.
Go ahead and do these exercises, your pelvic floor will thank you and your quality of life will surely change.
Urinary infections associated with a weak pelvic floor
One of the most uncomfortable and painful consequences of having a weakened pelvic floor are urine infections.
All you have to do is exercise, jump, cough, sneeze or laugh so that some pee drops come out. And wetting your pantyhose is not only unpleasant, but fertile ground for infections like cystitis to flourish.
For this, protect yourself against annoying urinary tract infections caused by incontinence, with a supplement like Cranberry+ with Vitamin C , which takes care of the urinary tract and helps strengthen your immune system.
You who already know why you have to take care of the pelvic floor, go and tell your friends, so that more and more women are aware of the importance of paying attention to this valuable part of the body.
Recommendation: keep in mind that if you have any persistent discomfort in this area, it is best to see your doctor.