In women, the body undergoes several changes as they age. One of the main regions that most women may not focus on is the pelvis. Generally, the pelvic floor undergoes several changes over a period that elevate the risk of urine leaks, also known as urinary incontinence. Pelvic health is a major aspect of overall well-being that is often overlooked until issues arise.
The pelvic region is located between the hips, houses essential organs, including the bladder, uterus, and rectum, and is supported by a complex system of muscles, ligaments, and tissues. Maintaining good pelvic health is vital for a woman's quality of life, affecting everything from sexual function to bladder control.
Read this article to get an insight into what women need to know about pelvic health and it offers practical tips for maintaining it.
Understanding Pelvic Health
The pelvic floor is a group of muscles and connective tissues that form a supportive sling across the pelvis. This support system controls the pelvic organs in place, regulates bladder and bowel movements, and contributes to sexual function. When the pelvic floor muscles are weak, too tight, or damaged, it can lead to various health issues, including:
Urinary Incontinence: Loss of bladder control, leading to unintentional urine leakage.
Pelvic Organ Prolapse: A condition where one or more pelvic organs drop from their normal position and push against the vaginal walls.
Chronic Pelvic Pain: Persistent pain in the pelvic region that can interfere with daily activities and quality of life.
Sexual Dysfunction: Painful intercourse, reduced sensation, or difficulty achieving orgasm.
Also Read: Urinary Incontinence: Causes, Symptoms And Treatment
Common Causes of Pelvic Health Issues
Several factors can contribute to pelvic health problems, including:
Childbirth: Vaginal delivery, especially of large babies, can stretch and weaken the pelvic floor muscles, leading to issues like incontinence or prolapse.
Ageing: As women age, the pelvic floor muscles naturally lose strength and elasticity, increasing the risk of pelvic health problems.
Menopause: A drop in estrogen levels during menopause can lead to thinning and weakening of pelvic tissues.
Obesity: Being overweight puts additional stress on the pelvic floor muscles, contributing to incontinence and prolapse.
Chronic Straining: Activities that involve frequent heavy lifting, chronic coughing, or straining during bowel movements can weaken the pelvic floor over time.
Maintaining Good Pelvic Health
Fret not, taking proactive measures to keep pelvic health in good condition can help avert the risk of developing several issues mentioned above. Here are some strategies women can adopt:
Pelvic Floor Exercises (Kegels)
Kegel exercise is a medically proven therapy that can strengthen the pelvic floor muscles and improve pelvic health. To do Kegels, tighten the muscles used to stop urination, hold for a few seconds, and then release. Repeat this exercise several times a day to treat urinary incontinence and improve pelvic health.
Also Read: Pelvic Floor Exercises: 5 Ultimate Workouts To Enhance Overall Health
Manage Weight
Maintaining a healthy weight eases the strain on the pelvic floor muscles, lowering the risk of incontinence and prolapse.
Good Hydration/ Balanced Diet
Staying well hydrated and having a wholesome diet rich in fiber can prevent constipation, reducing the need for straining during bowel movements, which can weaken the pelvic floor.
Avoid Heavy Lifting
If you have to lift heavy objects, ensure to use the right techniques, such as bending at the knees and engaging the pelvic floor muscles to protect them from strain.
Practice Good Posture
Maintaining good posture can greatly help to support the pelvic organs and reduce unnecessary pressure on the pelvic floor.
Early Treatment
If you experience symptoms like urinary leakage, pelvic pain, or discomfort during intercourse, seek prompt medical care. Early intervention can prevent issues from worsening.
Physical Therapy
For those who previously had pelvic health issues, working with an expert physical therapist may help remarkably to recover and strengthen the pelvic floor muscles.
Hormone Replacement Therapy (HRT):
HRT is usually suggested for post-menopausal women, it may help maintain the strength and elasticity of pelvic tissues. However, it is best to get proper advice from your healthcare provider to weigh the benefits and risks.
When to Seek Help?
Women need to listen to their bodies and seek medical attention if they observe any changes in their pelvic health. Common symptoms that should not be ignored and need a visit to a healthcare provider include:
- Persistent pelvic pain or discomfort
- Urinary or fecal incontinence
- A sensation of pressure or fullness in the pelvic area
- Difficulty emptying the bladder or bowels
- Pain during intercourse
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://journals.lww.com/jwphpt/pages/default.aspx
Journal of Women’s & Pelvic Health Physical Therapy
https://www.aptapelvichealth.org/jwphpt
https://www.sciencedirect.com/special-issue/10CP
