Our pelvic muscles and organs are vital in our everyday function. Below we share four tips to improve your pelvic health.
Hydrate. Staying hydrated is vital to our general health. Drinking water helps in the process of filtering out waste through urine and supporting bowel function. According to the Mayo Clinic, it is recommended that women drink 11.5 cups of fluid/day and men drink 15.5 cups of fluid/day. It should be recognized that the amount depends on many factors including body weight, activity level, pregnancy, and other health conditions (for example, diabetes or cardiac conditions).
Relax. Learning how to relax is important for all of our muscles including the muscles that make up our pelvic floor. Consider adding meditation and/or yoga to your daily routine to work on the flexibility and relaxation of your muscles.
Toileting. What’s considered normal? Normal bladder health includes going to the bathroom 5-7 times/day about 2-4 hours apart. If you are going more often, consider your diet. Certain foods and beverages including coffee, alcohol, and acidic foods could be contributing to bladder irritation.
Fiber: Including fruits and vegetables in your diet is important for bowel function including managing constipation. The Mayo Clinic recommends that women eat 21-25 grams of fiber/day and men get 30-38 grams/day.
If you are interested in learning more about the pelvic health services offered at Midtown Physical Therapy, contact us below.