Aging, childbirth, weight gain, menopause, long-term constipation, chronic cough, and other factors may contribute to weakened pelvic floor muscles, which may then lead to insufficient support of pelvic organs. Pelvic floor muscles that experience added pressure or a loss of control may also bring about vaginal laxity, frequent urination, urinary or stool incontinence. Anxiety about leakage can exacerbate the frequency of urination.
Both men and women can suffer from pelvic floor weakness. In men, it may occur after prostate surgery, chronic inflammation of the prostate, or pudendal neuralgia. Strengthening the pelvic floor muscles can also help reduce symptoms of impotence.
Leakage of urine is often undiagnosed because women say they are "too embarrassed, too busy or fear wasting the doctor's time" to go and address the issue. Incorporating Pelvic Floor Exercises into your fitness regime and other lifestyle changes can help you strengthen your pelvic floor muscles and reduce the severity of the symptoms. They also make sex better, by increasing the sensitivity of the pelvic floor muscles, making arousal effortless and orgasms stronger.
Kegels Exercises
Kegels Exercises can be done in various positions such as standing, sitting or lying, but it is easier to start with lying on your back. Don't tighten your buttock, thighs or stomach muscles when you contract the pelvic floor muscles. Remember not to hold your breath!
It may help to imagine that you are sitting on a marble (do not use a real marble) and using your pelvic muscles to lift it off the chair. Think about squeezing the muscles closest to your vagina and anus. For men, squeeze the muscles that control the flow of urine.
- 1. Lie down on your back with your knees bent and feet on the floor.
- 2. Tighten the muscles around your vagina and anus. If done correctly, you will feel a lifting of the pelvic floor muscles.
- 3. Hold the contraction for 6-8 seconds and then let go. This is just as important as contracting the muscle. Repeat 8-12 repetitions per session, and do them three times per day.
- 4. Also need to work PFM quickly (improve reaction to sudden stress such as coughing, laughing or exercise). Hold for 1 second, and repeat 10 times.
Continue to do the exercises for 15 to 20 weeks unless advised otherwise by your healthcare provider.
You can gradually increase the length of time you hold the contraction and try to increase the strength. If you are not sure if you are contracting the correct muscles; you can insert two fingers into the vagina and see if you can feel the muscles squeezing your fingers when you tighten the pelvic floor muscles.
Squeezy App
- Designed by physiotherapists specializing in women's and men's pelvic health.
- Can track your exercises and keep a bladder diary.
- Notification/ alerts to remind you.
Other Techniques
- 1. Biofeedback - A sensor is inserted into your vagina and measures the strength of your muscle contraction. Over time you can see your progress more clearly.
- 2. Electrical stimulation - A device is inserted into the vagina or anus and an electrical current is delivered to the muscles. Another option is to sit on the Emsella chair, which provides the world's only non-invasive rehabilitation method for weak pelvic muscles through electromagnetic stimulation of pelvic floor musculature. A single 28-minute session on the Emsella Chair induces 12,000 painless supra maximal pelvic floor muscle contractions for the treatment of intimate health and wellness issues. Over 80% of patients report significant improvements in terms of incontinence issues after treatment. The Rehabilitation Center at Hong Kong Adventist Hospital - Stubbs Road has recently installed an Emsella Chair; usually 6 to 8 sessions are required, scheduled twice per week. Evaluation and treatment by the physiotherapist includes advice on lifestyle management, home exercise program and bladder training.
- 3. Vaginal weights -Weighted Cones are inserted into the vagina and you need to contract your muscles to keep them in place whilst you go about your everyday activities. Some people find it helps to train the muscles.
Foods for Pelvic Floor Health
In addition to strengthening and maintaining muscle tone in the pelvic floor, nutrition can play an important role in preventing the onset and managing the symptoms of pelvic floor dysfunction.
Vitamin D may benefit pelvic floor health by assisting with muscle function. Increased vitamin D intake may improve overactive bladder symptoms and reduce the incidence of urinary incontinence. We absorb vitamin D primary through our skin when exposed to sunlight, we can also increase vitamin D from fortified cereals and soy milk. To avoid overdosing on vitamin D supplements, consult your doctor and a dietitian.
Foods rich in inflammation-reducing antioxidants can help to reduce inflammation, especially when muscles of the pelvic floor are exposed to trauma like pregnancy and childbirth.
Suggestion:
- Berries like strawberries, blueberries, raspberries, and blackberries.
- Fruit like red grapes, cherries, peaches, pears, and apricots
- Natural spices including turmeric, garlic, ginger, lemon zest, and parsley
- Omega-3-rich foods including flax seeds and chia seeds
- Vegetables like broccoli, kale, and carrots
Drinks with diuretic properties have potential to put extra stress on the bladder and exacerbate storage.
Avoid:
- Caffeine-containing drinks
- Alcohol
- Carbonated beverages including diet soda
- Sugar or artificial sweeteners
Consult your physician or a dietitian for further assessment and advice.
