Pelvic Health
Maintaining pelvic health is essential to every woman's health and
vitality. After all, the pelvis is basically the structural foundation
of a woman's body and both the physical and symbolic center of fertility
and childbirth.
Over time, the pelvis sustains much attrition and weakening, known as
pelvic floor disorders, due to osteoporosis or other conditions.
Nearly a quarter of women have a pelvic floor disorder, which can be
incontinence (urinary or fecal) or pelvic organ prolapse (when the
uterus or another pelvic organ drops from its usual position and pushes
against the walls of the vagina.)
The older a women gets, the higher her chance of realizing a pelvic
floor disorder. The likelihood of a pelvic floor disorder is higher for
women who are overweight or obese and for women who have given birth.
Pelvic Floor Fact Sheet
Find out more about pelvic floor exercises.
Self-care Tips
- Begin a weight management program that includes exercise if you are overweight.
- Avoid bladder-irritating foods such as coffee, tea, cola and chocolate.
- Learn how to do Kegel,
or pelvic muscle, exercises for stress incontinence. These strengthen
muscles near urethra, helping achieve better urinary control. Tighten
muscles for 10 seconds at a time before resting for 10 seconds. Repeat
10 times.
- Train your bladder by following a programmed timetable to
urinate. Gradually increase intervals between trips to the toilet for 15
to 30 minutes each week, until you're up to a normal time interval.
- Communicate with your doctor. Some medications, those used for a
cold or high blood pressure, can cause urine leakage. The next time you
see your doctor, bring a list of all over-the-counter medications you
take and your doctor will then be better able to help you tackle a
bladder control problem.
