Squeezy App creator Myra Robson gives us some expert tips on how to keep your bowel happy!
Keeping your Pelvic Floor Strong
There are numerous causes for a weak pelvic floor - excess weight, smoking, poor posture, heavy lifting and pelvic surgery, but did you know that constipation is a common cause of weak pelvic floor?
There are a number of factors that cause constipation, here are a few of the most common:
- Not enough fluid intake
- Too much or too little fibre
- Pelvic organ prolapse (POP)
- Lifestyle and bowel habits
- Not enough general exercise
Here are some helpful tips from Myra on how you can keep your bowels regular and in turn keep your pelvic floor healthy and strong:
- Drink 1.5 - 2 litres of fluid a day and aim for a maximum of 35g of fibre a day (an intake of 18 - 30g is ideal). Try taking a pre or pro-biotic supplement eg: Yakult and continue if it helps (Kegel8 stock Power Dophilus, a dairy-free pro-biotic to keep your gut healthy). (LINK TO VITAMIN WHEN ON THE WEBSITE)
- Do not strain when you go to the toilet, allow your body time to relax and breathe properly. A good toilet position helps (try our Go Better toilet stool).
- Pelvic floor exercise particularly relaxation and a variety of physiotherapy techniques can help (our Kegel8 Ultra 20 helps you locate and exercise / relax the correct pelvic muscles).
- Keep fit and active. Include sport and general exercise in your daily life.
- Use your abdominal muscles effectively without straining. Place one hand on your lower abdomen and one on your waist. As your abdominal muscles tighten you should feel your hands being pushed out forwards and sideways. This is called 'brace' or 'brace and bulge'.
Myra Robson is a Senior Women's Health Physiotherapist in London. She specialises in women's pelvic health issues including pelvic organ prolapse (POP), pelvic floor dysfunction, chronic pelvic pain and bladder and bowel dysfunction. Myra shares the same passion for pelvic health as us here at Kegel8 and is keen to spread the word about how important pelvic health is for both women and men. In 2013 Myra released the Squeezy App, which is an app designed so that women will remember to do their Kegel exercises and since its release over 65,000 apps have been sold internationally!