Pelvic floor problems can occur when the muscles in the area stretch or weaken, and while it is a common effect of pregnancy, not only mothers suffer. Pelvic floor muscle fitness can be affected by many other factors, including being overweight, weightlifting in the gym, continuous constipation or aging.
The most common way to strengthen the pelvic floor is with Kegel exercises, but according to nutritionist Amy Morris of Water for Health, Diet also plays an important role. Here are five foods that should help you strengthen the pelvic floor:
"Drinking a lot of water hydrates the body and eliminates toxins, keeping your colon intact. Dehydration can cause intestinal dysfunction, mainly constipation, and constipation can play an important role in weakening the pelvic floor. You should avoid caffeinated drinks ( coffee, tea and soft drinks), since they are diuretic and irritating to the bladder, and can make the bladder and any part of the pelvis become overactive, and bladder irritation can also cause chronic bladder infections, incontinence and difficulty urinating, so it is always beneficial to drink water. The ideal is to drink alkaline and antioxidant water due to its superior hydration properties, and its ability to eliminate toxins from the body. "
"Bananas contain magnesium, as do potatoes, whole grains, beans and nuts. All of them foods that you should integrate into your diet, since magnesium is a vital mineral for muscle and nerve functions. It can also relieve incontinence. It has been shown that magnesium relieves constipation due to its laxative effect (attracts water to feces), relieving any tension and making them softer and easier to pass. "
3. BLUE FISH
"Many of us consume more omega 6 fatty acids than we should (vegetable / seed oils), which can cause inflammation in the body. Omega 3 fatty acids are another type of fatty acids, typical of fish oils, which They have consistently shown that they help lower inflammation, therefore it helps reduce any irritation that may occur with omega 6 fatty acids. Omega 3 can be found in many foods, including blue fish, flax seeds and nuts, however , to make sure that you are taking the recommended daily amount, you should take a supplement. "
"Foods that contain high amounts of citric acid, such as oranges, lemons, grapefruit and blueberries, can cause irritation and worsen bladder control. Opt for fruits and vegetables that are low in acid, such as bananas, avocados, peas and apples, which will provide the body with vital nutrients, including fiber, without causing irritation to the pelvic floor. If possible, choose organic. "
"Recent studies have shown that women who have high levels of vitamin D are at a lower risk of having a weakened pelvic floor. Vitamin D influences muscle function, and insufficiency is usually related to poor muscle strength or loss of muscle mass. It has been shown that muscle capacity should be increased to adequate levels, since vitamin receptors are present in our muscles and therefore have a direct effect on the pelvic floor muscles. I recommend taking a vitamin D supplement to ensure that you have good vitamin D levels, especially during the colder months Vitamin D can also be found in foods such as blue fish, raw milk and eggs, but the best way to make sure you have vitamin D is sunbathing at appropriate levels. "
Via: Good Housekeeping UK