Episode 10: How to Support Your Pelvic Floor with Alyce Adams

The bladder, uterus, and rectum are among the organs in the pelvis that are supported by the pelvic floor, which is made up of muscles, ligaments, and connective tissues. It extends between the tailbone at the rear and the pubic bone in the front of the pelvis.

The rectum, vagina, and urethra openings are regulated by the pelvic floor muscles, which are also involved in supporting sexual function and preserving continence. They aid in maintaining proper posture as well as supporting the pelvis and lower back.

Kegel devices, which are tools made to help with pelvic floor muscle workouts, may or may not be beneficial for different people.

One problem with kegel devices is that they might not be as beneficial as specific pelvic floor exercises done without a device. These exercises can be performed without any equipment and include deliberately contracting and relaxing the pelvic floor muscles.

Kegel devices can also not be appropriate for people with severe pelvic floor muscle dysfunction or weakness. In these circumstances, a medical professional could advise more focused interventions, including biofeedback or pelvic floor physical therapy, to assist in enhancing muscle function.

Extra weight on the pelvic floor can be harmful because it can place increased pressure on the muscles and tissues that support the organs in the pelvis. This pressure can cause these muscles to weaken and become less effective at controlling the openings of the urethra, vagina, and rectum, which can lead to issues such as urinary incontinence, pelvic organ prolapse, and bowel dysfunction.

Also, being overweight can result in various health conditions that aggravate pelvic floor difficulties. For instance, obesity has been associated with a higher incidence of urine incontinence and is a risk factor for diseases including diabetes and cardiovascular disease, which can have an impact on general health and raise the possibility of problems.

Sarcopenia, the age-related loss of muscle mass and function, can be prevented or slowed down by altering one’s lifestyle and receiving medical treatment. The following tactics can be useful in preventing sarcopenia:

1. Regular exercise can help you gain and maintain muscle mass. Resistance training methods include weightlifting and using resistance bands. Walking or cycling are examples of aerobic exercises that might enhance muscle function.
2. Consume enough protein because it is necessary for repairing and constructing muscular tissue. Strive for a diet strong in lean protein, such as that found in foods like chicken, fish, beans, and almonds.
3. Remain hydrated: Muscle health depends on adequate hydration because it aids in the delivery of nutrients and oxygen to the muscles.

Urinary incontinence is a common condition mainly affecting women and older people. The following are some methods for treating urine incontinence:

1. Exercises for the pelvic floor: Kegel exercises for the pelvic floor might help strengthen the muscles that regulate urination. On appropriate technique and frequency, a healthcare professional or physical therapist might offer advice.
2. Altering your way of living can help lower your risk of developing urine incontinence. They could involve eating healthily, abstaining from bladder irritants like caffeine and alcohol, and drinking enough of water.
3. Bladder training: In order to enhance bladder capacity and decrease frequency of urine, bladder training is gradually lengthening the intervals between trips to the restroom.