Our bodies go through changes as we age, especially in our pelvic area. As women, even though the changes happen naturally, it is essential to know the best way to keep your pelvic muscles strong and healthy. Pelvic health is essential to overall health and well-being, but often some signs of poor pelvic health can be challenging to identify.
Understand Your Body
Girls are taught about bodily changes in their teenage years, but these changes only scratch the surface of what is important. As women age, they should understand their pelvis’ anatomy, what it’s for, and how it works. Understanding the inner workings of your body will help you take better care of it. This knowledge will help you learn how to keep your pelvic floor muscles healthy and strong.
Exercise
Physical activity is essential for our bodies to remain healthy as we age. Now is an excellent time to begin a new workout routine focusing on pelvic floor exercises. Kegel exercises, bridges, and squats are fantastic and effective exercises for strengthening the pelvic muscles. You might also want to try activities like swimming or yoga, both known to be beneficial for pelvic health.
Stay Hydrated
Drinking enough water is always important, but it’s even more important for pelvic health. Drinking enough water will help keep the urinary tract and bladder healthy, ensuring your pelvic muscles function well. Additionally, staying hydrated can help prevent bladder infections and other urinary issues.
Maintain a Healthy Weight
Being overweight or obese can put pressure on your pelvic muscles and weaken them over time. It is essential to maintain a healthy weight not only for overall health but also for pelvic health. Keeping a balanced diet with plenty of fruits, vegetables, and lean proteins will help you reach and maintain a healthy weight.
Practice Good Bathroom Habits
Simple changes in your bathroom habits can make a big difference in maintaining pelvic health. Avoid holding urine for too long, as this can weaken the bladder and lead to urinary tract infections. Also, when using the toilet, try to relax your pelvic muscles instead of straining them to empty your bladder or bowels.
Diet
As we age, our need for essential vitamins and nutrients become even more significant. Vitamin D and calcium are essential for pelvic health. These can be found in foods like milk, yogurt, cheese, and leafy green vegetables. A healthy diet can reduce constipation, which can often put pressure on the pelvic floor muscles.
Regular Check-Ups
Regular visits to your doctor or gynecologist should be scheduled to ensure that everything is working well. This is important as pelvic disorders such as uterine prolapse or bladder leakage are almost always prevalent in women over forty. Early detection of issues means they can be treated before they become more severe.
Don’t ignore the importance of your pelvic health as you age. Looking after your pelvic floor can become a regular part of your self-care routine. Avoiding risky habits such as smoking and poor diet choices can help your pelvic muscles remain strong for a long time. Keeping these simple practices in mind, you can maintain your pelvic health and quality of life as you age.
