Pelvic Floor Checklist! Sneeze, Laugh, Cough, Jump – all without leaking!
It’s one of those things that need to be talked about more often, it’s something we should be aware of and get support for if we need it, it’s not something to be ashamed of, just about every woman I speak too has some sort of weaker pelvic floor, good news is there IS something you can do about it.
Your pelvic floor muscles are responsible for wees, poos, farts and sex health. Your bladder, uterus and bowel are all supported by your pelvic floor. So hence it’s super important they are kept strong as we don’t want our ‘bits’ falling out! Nor do we want to be wearing a pad to stop us leaking in our knickers all the time!
Women during life generally have great functioning pelvic floor muscles, especially if they are active. Before they have children, they don’t often have to think about activating pelvic floor muscles.
This is UNTIL….
- During life when a women’s cycle and hormone levels change
- During Peri/Menopause when hormone levels change causing weakening.
- Oestrogen levels lower – weakening the pelvic floor causing leaking
As we age it is important to work those pelvic floor muscles, it can also come after childbirth, different stages of life, different times of the day also make a difference – at the end of the day your pelvic floor is tired from working all day so hence it could be worse then.
60% of women over the age of 40 leak….
80% of women over their lifespan will have some degree of incontinence.
Types of Incontinence:
- Urinary – leaking wees
- Faecal – leaking poos
- Hypertonic – too tight (painful sex and painful using a tampon)
- Urgency – need to suddenly go!
- Stress – physical movement
- Prolapse – dropped
Some factors that do NOT help a weak pelvic floor are….
- Fake sugar
- Acidic foods and fruit
- Fizzy drinks
- Coffee, Tea
- Lack of sleep, stress, tired and wound-up muscles do not perform well
- Carrying excess weight (during pregnancy as well)
- Over exercising – several days in a row – doing too much
- Standing on your feet a lot
If you are finding that your pelvic floor is weak, you are leaking or you are too tight (painful) then I recommend the only thing you should do is go and see a women’s health physio and get checked.
These ladies are professionals at diagnosing what is going on with you and they will give you the CORRECT exercises to do for YOU individually for your needs.
And stopping yourself from going to the toilet mid-stream is NOT a pelvic floor exercise ladies!
Menopause can bring us so many joys due to changing hormones, it’s best we learn how to fix them and keep living our life to our absolute best and not put up with crappy symptoms and issues.
EVERYTHING can be fixed!
Email [email protected] if you have any questions or would like to talk about what we do and how we can help. xx