5 simple ways to improve your pelvic floor muscles with diet & exercise

5 Simple ways to improve pelvic floor muscle through diet

The problem of poor pelvic floor muscles might not seem that important, but what you might think is a small issue can have an incredible knock on effect into all elements of your day-to-day life.

Believe it or not a staggering 1 in 3 women in the UK will suffer from bladder problems, and these problems are starting earlier than ever before. It has long been believed that bladder troubles, only impact women going through the menopause but even teenagers can experience difficulties, and during pregnancy the condition can become aggravated.

There are lots of pads and liners that can help with leakage and while this keeps you feeling fresh and clean. However they don’t deal with the underlying cause of bladder problems. Many women don’t realise that things can be improved, and even completely alleviated with the right exercise and diet.

You don’t need to suffer in silence

It might surprise you to know that roughly 70% of women who suffer from pelvic floor problems will do so in silence, believing that the problem is incurable or simply being too embarrassed to talk about it. There’s no shame if you suffer from these issues and your life could be so much better with just a little help and advice. If dealt with correctly, pelvic floor problems can be easily managed and controlled.

Foods which will help

Dairy is essential for the increased need for calcium. Good quality yogurt is a great choice for all that extra calcium and magnesium needed by the foetus. Opt for the low sugar varieties to help avoid gaining unnecessary weight. If you’re dairy free, you can also find calcium in bone broth and leafy greens.

Water, (not the carbonated or artificially flavoured kind) helps to flush out toxins from your system and keeps your body working at its most efficient. Aim for 6 to 8 glasses a day.

Omega 3 rich foods, found in salmon, anchovies, tuna etc. will benefit both you and your growing baby as Omega 3 naturally decreases inflammation.

Fresh vegetables and fruit will not only bring colour and flavour into your meals, they will also give extra roughage which is vital for maintaining regular bowel movements. Something which in turn impacts on pelvic floor health.

Foods to avoid

Try to avoid overindulging on foods and drinks that can irritate your bladder. These include salt, alcohol, caffeine, spicy food and highly acidic fruit and vegetables, such as tomatoes, cranberries and oranges.

Diet can have a huge impact on your pelvic floor health and a few simple changes to your general eating habits can provide long lasting benefits. This is even more important if you are pregnant, planning a pregnancy or have just given birth.

Your general health and pregnancy

Your general health is always important but during pregnancy you should increase your intake of certain types of foods to help lower bladder irritation.

A healthy diet containing a balance of all the essential food groups is easy to achieve. Try changing one thing every week and before you know it, you’ll have a better diet, better health and a stronger pelvic floor.

Exercise and body weight

Of course, diet is not the only factor in pelvic floor health. A good exercise routine is necessary both during and after pregnancy. A little extra care now can avoid problems later on down the line. It’s been medically proven that simply reducing your body weight by just 10% can improve your overall pelvic floor muscle strength by 50%.

If you need help with your pelvic muscle control, electronic devices such as the Kegel8 can be used in conjunction with your new diet plan to ensure that your pregnancy, birth and recovery are achieved as smoothly as possible.