MANILA, Philippines — The pelvis is a basin-like structure that supports the spinal column and protects the abdominal organs, such as the intestines, the urinary bladder and other organs found in the area between the abdomen and legs. It supports the upper body weight, and helps you sit, stand, walk and run. The pelvis plays such an important role in human bodily functions that you need to start exerting extra effort to take good care of it.
The best way to take care of the pelvis is to strengthen the pelvic floor muscles.
“The goal of pelvic health is to ensure your pelvic floor muscles are strong. 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 the growing baby inside your womb,” said Ana Melissa H. Cabungcal, MD, of the Department of Urology, Makati Medical Center (MakatiMed).
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 revealed. “For older women, menopause and aging can 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.
How do you keep your pelvic muscles strong and healthy? Dr. Cabungcal offers the following suggestions:
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,” said 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,” said Dr. Cabungcal.
Apart from Kegels, doing yoga and lower ab exercises like bridge, wall squats and the classic jumping jacks are also recommended.
Be mindful of your reproductive and digestive health.
Eating fiber-rich food 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,” shared 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 stressed.
“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,” she added
For more information, visit www.makatimed.net.ph.
RELATED: 5 tips to help women stay healthy