Lifestyle factors to improve pelvic floor and bladder health

The pelvic floor muscles and bladder health

The pelvic floor muscles and bladder are important parts of our body that play a crucial role in our overall health and well-being. However, many people neglect these areas and don\’t realize the impact that certain lifestyle habits can have on them. In this blog, we\’ll explore some lifestyle changes and habits that can improve pelvic floor and bladder health.

  • Stay hydrated: Drinking plenty of water throughout the day is essential for bladder health. When you don\’t drink enough water, your urine becomes more concentrated, which can irritate the bladder and cause urinary urgency and frequency. Aim for at least 8 cups of water a day, or more if you\’re physically active or live in a hot climate.
  • Eat a balanced diet: A diet that is rich in fiber and low in processed foods can help prevent constipation, which can put pressure on the pelvic floor muscles and lead to pelvic floor dysfunction. Aim for a diet that is rich in fruits, vegetables, whole grains, and lean protein sources.
  • Avoid bladder irritants: Certain foods and drinks can irritate the bladder, including caffeine, alcohol, spicy foods, and acidic foods such as citrus fruits and tomatoes. If you experience bladder irritation, try avoiding these foods for a period of time and see if your symptoms improve.
  • Practice good bathroom habits: Holding in urine for long periods of time can put strain on the bladder and pelvic floor muscles. It\’s important to go to the bathroom when you feel the urge to urinate and to fully empty your bladder each time. You should also avoid straining or pushing too hard during bowel movements, which can also put pressure on the pelvic floor muscles.
  • Exercise regularly: Regular exercise can help improve pelvic floor muscle strength and control. Activities such as yoga, Pilates, and pelvic floor exercises can be particularly helpful in strengthening these muscles.
  • Maintain a healthy weight: Excess weight can put pressure on the pelvic floor muscles and bladder, leading to pelvic floor dysfunction and incontinence. Maintaining a healthy weight through regular exercise and a balanced diet can help prevent these issues.
  • Quit smoking: Smoking can have a negative impact on bladder health, as it can irritate the bladder and increase the risk of bladder cancer. Quitting smoking can help improve bladder function and reduce the risk of related health issues.

In Conclusion

Incorporating these lifestyle changes and habits can go a long way in improving pelvic floor and bladder health. By staying hydrated, eating a balanced diet, avoiding bladder irritants, practicing good bathroom habits, exercising regularly, maintaining a healthy weight, and quitting smoking, you can help prevent pelvic floor dysfunction, incontinence, and other related health issues. If you\’re experiencing pelvic floor or bladder problems, speak to your healthcare provider or a pelvic floor physical therapist at Total Performance Physical Therapy in HorshamNorth WalesEast NorritonHarleysville, and Hatfield, PA about incorporating these habits into your care plan.


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