12 Tips to give a little love to your pelvic floor

There are many simple lifestyle changes you can make that will help protect your pelvic floor and keep your bladder happy and bowel running smoothly. The recommendations below were made by the Continence Foundation of Australia and the original article can be found at the reference listed below.

Drink Plenty of Fluids

• Aim to drink about half your body weight in ounces of fluids (preferably water) spread evenly throughout the day
  
• Drink more in warm weather, if you are exercising, or if you are lactating
  
• Limit alcohol, carbonated beverages, and caffeinated drinks as they can be irritating to the bladder
  

Eat a Healthy Diet

• Eat foods rich in fiber such as whole grains, fruits, vegetables, legumes, and nuts, as fiber adds bulk to your bowel movements and helps to prevent constipation. Be sure to hydrate well to keep things moving! 
  

Maintain a Healthy Weight

• Excess weight puts more strain on the pelvic floor muscles and can contribute to bladder and bowel control problems
  
• Research shows that overweight people who lose as little as 5-8 percent of their body weight can decrease their incontinence frequency by 50 percent²
  

Quit Smoking

• Chronic, long-term coughing associated with smoking can put extra strain on the pelvic floor and contribute to incontinence. 
  

Practice Good Toileting Habits

• Go to the bathroom at the first urge to have a bowel movement as this is the most effective time to empty without straining.
  
• Sit on the toilet slightly leaned forward with slight arch in lower back, elbows resting on knees, and feet elevated and supported on a footstool as this position helps to lengthen and relax the pelvic floor.
  
• Avoid “power-peeing” and straining during bowel movements as puts too much pressure on the pelvic organs and weakens the pelvic floor over time. Relax and breathe!
  
• Don’t make a habit of going to the bathroom “just in case”. Your body will start to learn to give you the signal that it’s time to go too soon. 
  

Stay Active

• Aim for 30 minutes of physical activity (ex: walking) each day to help:
  - Stimulate regular bowel movements
  - Maintain a healthy weight

If you develop urinary leakage when you cough, sneeze, or exercise, know that incontinence does NOT have to become your “new normal” or “just part of being a woman”. Connect up with a pelvic floor PT to learn exercises to help the pelvic floor- especially if these muscles been weakened by obesity, pregnancy, childbirth, heavy lifting or a chronic cough. Seek out a pelvic floor physical therapist to discover how pelvic floor PT can help get rid of leaks for good. 

Want to work with us? Fill out an appointment request form here. 

References: 

1. https://www.continence.org.au/pages/prevention.html
   
2. Subak LL, Johnson C, Whitcomb E, Boban D, Saxton J, Brown JS. Does weight loss improve incontinence in morbidly obese women? Int. Urogynecol Journal of Pelvic Floor Dysfunction. 2002;13:40–3.