Have you ever noticed a little pee leaking when you jump or squat in the gym?
According to a recent survey by love honey, a brand of sexual health and pleasure, about 30% of women struggle to get themselves wet when laughing or sneezing. It’s much more common than many of us think – and is often associated with a weak pelvic floor.
These are the muscles that straddle the base of the pelvis and play an important role in supporting the pelvic organs, including the bladder, and their ability to “hold things.” Therefore, a weak pelvic floor can cause problems such as incontinence and incontinence.
Why does that happen?
As emphasized by GP and sexual function expert Dr. Anand Patel, who recently emerged as an embarrassing body expert in E4, these problems “most commonly occur after childbirth or postmenopause, but injuries and Nerve damage can also cause them. “
To be sure, pregnancy is recognized as one of the major factors, but the muscles of the pelvic floor are important for everyone and also play a role in sexual function. For example, it affects women’s sexual sensations and men’s ejaculation.
According to a Love Honey survey, almost half (49%) of people affected by incontinence and others say they have never told anyone about it. This means that many people may not understand what is really happening. And if they can’t talk to friends, family, or health professionals about these concerns, they can remain even more anxious and isolated.
As Dr. Patel points out, these things can have a huge impact on people’s lives and can affect “mood, self-confidence, body image, sexual function, sleep, exercise, and your relationships.”
According to a Love Honey survey, 34% of respondents said they affected their libido and 31% said they affected their relationships with their sexual partners. In addition, 37% say this has affected their general well-being.
How can I strengthen the pelvic floor?
The good news is that there is something you can do to strengthen your pelvic floor. One way is to do regular Kegel exercises. These are highly recommended by health visitors and midwives for those who have babies as a way to reinforce areas that may be damaged or torn. But they are a good idea for everyone.
According to Dr. Patel, Kegel exercises are easy to perform. “Squeeze it to stop the flow of pee. Press and hold for a few seconds and then release. Repeat this 15 times,” he explains. “Don’t overdo it. One or two times a day is enough. A long hold helps strength and a short hold helps reduce incontinence associated with coughing and sneezing.
“Consider Kegel exercises with some vaginal weights,” Dr. Patel adds. Silicone weights come in a variety of sizes and, as he describes, are designed as “both preventative and curative” to help avoid future problems. For men, tensioning and relaxing the area while pushing or stretching the hip joint can help improve the muscles of the pelvic floor.
Regular daily Kegel helps ensure that the pelvic floor is solid, even when sitting at a desk or waiting for a bath, to minimize the risk of incontinence now and in the future. increase.
However, don’t be afraid to ask for help with any incontinence issues you may be facing. “If your condition doesn’t improve at all, talk to your doctor. It’s a good idea to check that your intestines, bladder, and uterus may have gone down,” says Dr. Patel. Pilates or specialized physiotherapy may also help if you need a little more help.