Women’s Pelvic Health: 11 New Year’s Resolutions That Actually Work!

by Decreased Sexual SensationGeneral Urinary IncontinenceOveractive BladderPelvic Organ ProlapsePOPStress Urinary IncontinenceUrge IncontinenceUrge Urinary IncontinenceWomen's Healthcare
Happy New Year! The New Year is always a great time to give thanks for all the gifts in our lives, and also the perfect time to look at ways in which we could improve certain areas of our lives. Hence the practice of making New Year’s resolutions.
New Year’s resolutions can be great motivators, especially when it comes to life goals or lifestyle changes. Many people look forward to making New Year’s resolutions with joy and hope. But for those whose resolutions have failed to live up to expectations in the past, there can be some anxiety about setting yet another resolution that might not work.
But don’t worry … be happy this New Year, especially if you are a woman and suffer from any symptoms of poor pelvic health! Why? Because in the coming days we are going to give you 11 New Year’s resolutions that actually work and WILL improve your pelvic health. These simple lifestyle changes can improve symptoms of all forms of urinary incontinence, as well as symptoms of pelvic organ prolapse and decreased sexual sensation. Plus, we will help you set yourself up for success with extra tips and techniques for staying focused on your resolutions throughout the year.
Sound good? Then listen up — here are the 11 lifestyle changes that we will be discussing in the next days and weeks:
1. At-Home Pelvic Floor Retraining
2. Pelvic Floor Retraining with a Physical Therapist
3. Keeping a Bladder Diary and Bladder Retraining
4. Smoking Cessation
5. Timed Fluid Intake
6. Diet Modification — Avoiding Certain Foods and Beverages
7. Diet Modification II — How to Avoid Constipation
8. Diet Modification III — What to Do When You Go Off Your Diet Plan
9. Weight Loss and Management
10. Acupuncture as a “Middle of the Road” Solution
11. Percutaneous Nerve Stimulation and Other Conservative Measures
Have a great New Year’s Day and keep your eyes and ears open for blogs and video blogs on these great upcoming New Year’s resolutions!

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Women’s Pelvic Health: The Best Gift You Can Give Yourself!

by Decreased Sexual SensationGeneral Urinary IncontinencePelvic Floor MusclesPelvic Floor WeaknessPelvic Organ ProlapsePOPWomen's Healthcare

When it comes to women’s health, pelvic health is often a matter of “out of sight, out of mind”! Unlike saggy underarms, facial wrinkles, or body fat, our pelvic organs do not act as visible motivators for us to change our lifestyles to improve our health. But women’s pelvic health does matter–a lot! This is especially true since poor pelvic health can lead to women’s urinary incontinence, pelvic organ prolapse, or decreased sexual sensation.

The fact of the matter is that you may have poor pelvic health and not even know it until symptoms show up suddenly in your life!

Women’s Pelvic Health: Treat Yourself Right This Holiday
In our fast-paced world, we are often advised to “treat ourselves right” by meditating, getting a massage, or reading a good book. In other words, we need periods of time in which we slow down and smell the roses if we want to stay healthy and fit. These are considered little gifts that we give to ourselves so that we can remain vibrant and healthy in our lives.

All of these are great gifts, and we would like to suggest one more to consider: get a pelvic exam!

While shoving one’s legs into those metal stirrups for a pelvic exam does not SEEM like a great gift to yourself (who actually enjoys that kind of experience?), this kind of preventative exam can really be a gift that keeps on giving. A pelvic exam can determine whether all of your pelvic organs are still in place or whether they have “fallen” or prolapsed. This kind of exam can also determine what type of urinary incontinence you have if you have started experiencing some urinary leakage on occasion. If your sex life isn’t what you want it to be, a pelvic exam can also reveal whether your pelvic floor muscles are weak, thus decreasing sexual sensation and enjoyment.

“But I don’t have any problems down there!” you wail, hating the thought of those cold stirrups. The truth is that you may or may not know about problems in your pelvic area. Only a thorough pelvic exam can reveal the state of your pelvic health. For instance, a high percentage of women (some experts estimate more than 70%) have prolapsed organs and don’t even know it. Other women experience less-than-pleasurable sex because their pelvic floor muscles lack tone and strength. But these women would not KNOW that they had a problem without a pelvic exam.

Women’s Pelvic Health: The Gift That Keeps on Giving
If you really want to treat yourself right this holiday season, give yourself the gift of pelvic health. Call your ob/gyn or urologist to schedule a pelvic exam for the first of the year. The exam, uncomfortable as it might be, will tell you what you need to know about the state of your pelvic organs. Depending on what is revealed, the exam can also inspire you to set some worthy New Year’s Resolutions that will benefit not only your pelvic health, but your whole life. Examples include weight loss, smoking cessation, avoiding certain foods or beverages, and getting toned and fit all over (inside and out).

If you are still not convinced that a pelvic exam is a great gift for yourself, consider these benefits. A pelvic exam can:

  • open the door for you and your doctor to have an honest discussion about your pelvic health
  • reveal any potential problems with your pelvic organs
  • help you handle any potential problems before symptoms, such as urinary leakage or serious prolapse, occur
  • inspire you to exercise your pelvic floor muscles, which can improve your experience in the bedroom
  • assist you in resolving any symptoms of poor pelvic health that may have already appeared (such as light urinary leakage)
  • give you a baseline against which you and your doctor can compare future exams, ensuring your future pelvic health
  • motivate you to live a healthier lifestyle

Those are seven great reasons to make an appointment for a pelvic exam. These seven great gifts will keep your pelvic organs healthy as you move through many more holidays, especially as you experience life changes such as pregnancy, aging, travel, getting serious about exercise, and so forth.

So have yourself a happy holiday and give yourself the gift of pelvic health (or at least an appointment to check your health) before the New Year arrives … that way you will definitely have something to celebrate when you ring in the New Year!

If you enjoyed this post, we invite you to leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

Women’s Pelvic Health: Not Sure What’s Up Down There?

by Decreased Sexual SensationGeneralGeneral Urinary IncontinencePelvic Organ Prolapse

For many women, anatomy “down there” in the pelvic region is a complete mystery. And when something goes wrong down there, these same women have no idea what’s happening … or what to do. If you resemble the women referred to in the last sentence, then here’s a quickie guide to help you get acquainted with your own pelvic anatomy, plus a peek at what might be happening down there.

A Quick Guide to Pelvic Anatomy – Video
http://youtu.be/K1WL6MIq5HA

A Quick Guide to the Female Urinary System – Video
http://youtu.be/aro36vaiWmA

Women’s Poor Pelvic Health: Are You Affected? – Video
http://youtu.be/JEz2JlExShc

3 Types of Women’s Urinary Incontinence – Video
http://youtu.be/UYr8xrvQ48Q

Pelvic Organ Prolapse
http://bit.ly/ZAIja4

Do You Have Decreased Sexual Sensation? – Video
http://youtu.be/Zh5_Bp3s35U

 

If you enjoyed this post, we invite you to leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

Women: Are Your Bedroom Encounters “Not” Instead of “Hot”?

by Decreased Sexual SensationPelvic Floor Muscles

A woman’s ability to experience pleasurable sex can be a much more complicated issue than it is for a man. Not to say that men don’t have their own sexual issues, but studies show that the route a woman must travel to reach sexual satisfaction–if not actual orgasm–involves many more factors, from hormones to brain waves to emotions. Even temperature can play a factor. For instance, did you know that research found that women were more likely to achieve orgasm if their feet were warm? It’s true!

Decreased Sexual Sensation: A Primary Cause
One of the main reasons that women are not as sexually satisfied as they could be is that they have poor pelvic floor muscle tone, which leads to less sensation during sex. For women, strong pelvic muscle tone can play an important role in increasing sexual satisfaction. Toned pelvic muscles mean more circulation, more nerve endings, more “stretch” during penetration, and overall better sex!

5 Questions to Ask Yourself
If you think you may be missing out on better sex because of decreased sexual sensation, ask yourself these 5 questions:

1. Do you have difficulty reaching orgasm during sex?
2. Have you experienced less sexual satisfaction or sensation in your sexual organs after menopause?
3. Do you feel little or no sensation in your sexual organs during sex (including masturbation)?
4. Do you have little or no interest in sex because you do not feel pleasurable sensations during sex?
5. Do you have less sensation than you used to in your sexual organs?

If you answered “Yes” to 2 or more of these questions, chances are that you experience decreased sexual sensation. That may not make you a happy camper, but the good news is that your condition is not permanent. More importantly, you can take steps to improve your condition and your sexual experience. Learn more about decreased sexual sensation here.

If you enjoyed this post, we invite you to leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

Yes, Kegels DO Work When Done Correctly and Appropriately

by Decreased Sexual SensationKegelsOveractive BladderPelvic Organ ProlapseUrge IncontinenceUrinary Incontinence
Yeah, yeah … we’ve heard it all. Women tell us (a urologist and a physical therapist specializing in women’s pelvic health) that they do Kegels or other pelvic floor exercises to no avail. “Kegels don’t work” for women’s urinary incontinence, pelvic organ prolapse, or decreased sexual sensation. We hear that all the time.

Good Sex and Women’s Urinary Incontinence

by Decreased Sexual SensationGeneral Urinary IncontinenceWomen's Healthcare
Get this: According to a 2001 Harris survey of folks with overactive bladders (also called urge urinary incontinence), about fifty percent were sexually active … and about two-thirds of those people reported that urine leakage got in the way of their sex lives!Of course, this isn’t all that surprising. Sexual activity can irritate the bladder, which can cause urine leakage. That can be a real show-stopper!

Says Melody Denson, MD, a board-certified urologist with the Urology Team in Austin, Texas, “When you’re being intimate, you’re used to secretions and moistness, but the thought that it’s actually urine leakage is really upsetting and uncomfortable.”

How to Have Good Sex Despite Urinary Incontinence
The truth of the matter is that women with urinary incontinence can (and should) have good sex. Good sex just takes a little more preparation.

1. Do Your Kegels
Not only do Kegels, which are pelvic muscle floor contractions, keep urine where it belongs during sex, but these exercises can also enhance your sexual experience in other ways. Kegels are simple to do. The trick is remembering to do them … regularly! If you are not sure how to do a Kegel correctly, or how to integrate these simple exercises into your daily routine, read our free ebook on the subject. It’s called “What’s Up Down There?” and it covers the basics, plus helps you with troubleshooting.

2. Skip the Wine and Other Bladder Irritants
While wine may sound like the perfect accompaniment to a romantic dinner, it can also ruin an intimate moment after dinner. Wine can irritate the bladder, which can cause urine leakage. To prevent urine leakage, stay away from all bladder irritating foods and drinks, such as caffeinated beverages, acidic foods, and spicy dishes. Get a more complete list of bladder-irritating foods and drinks HERE.

3. Be Ready
Getting ready for intimacy without urine leakage means taking the same steps as avoiding urine leakage at night. Limit fluid intake a few hours before and practice double voiding. And if you haven’t had “the talk” about urinary incontinence with your partner, take the time to do so before getting intimate. It will save both you embarrassment later. Not sure how to talk to your partner? Find out HERE.

Hopefully, these simple steps will help you have a great sex life, despite urinary incontinence symptoms!

If you enjoyed this post, we invite you to leave a comment, contact us, download our ebook, or follow us on Twitter.

Ladies: If Sex Has Gone from Hot to Not, Strengthen Your Love Muscle

by Decreased Sexual SensationPelvic Floor WeaknessWomen's Healthcare
Every woman has a love muscle, believe it or not. Or, more accurately, women have a set of love muscles, called the pubococcygeus. And if sex is more “not” than “hot” for you, chances are good that your love muscles “down there” need a workout. This workout has a name with which you are probably familiar:Kegels.

Also called pelvic floor muscle contractions, Kegels help you strengthen your muscles down below. Believe it or not, a lot of women would benefit from a regular Kegel workout.

Sex and Statistics: What You May Not Know
Here’s what you may not know about sex and statistics: a lot of women could be having a lot more fun in the bedroom than they do. Consider this:

– About 10% of women have never experienced an orgasm (WebMD)
– Only 30% of women achieve orgasm through intercourse (The Medical Center for Female Sexuality)
– Among British women, 46% never or rarely achieve orgasm (Fox Business)

Here’s what else you might want to know:

The Journal of the American Medical Association reported in 1999 that 43% of American women experienced sexual difficulties, with one-third of the women reporting lack of interest or desire for sex. Another one-fourth of women did not experience orgasm during sex, and one-fifth did not find sex pleasurable.

Pretty unbelievable, right?

What You Can Do about Decreased Sexual Sensation
Luckily, women who experience decreased sexual sensation or lack of orgasm can improve their sexual experience by exercising their pelvic floor muscles by doing a variety of Kegel-type exercises.

To find out whether pelvic floor exercises will help you out, check out our free ebook. The ebook not only offers two simple tests that help you assess the tone of your pelvic floor muscles, but also gives you detailed instructions on how to do a correct pelvic floor contraction.

Check out the ebook here and enjoy!

If you enjoyed this post, we invite you to leave a comment, contact us, download our ebook, or follow us on Twitter.

Kegels: Are You Doing Them Correctly and Could Biofeedback Help?

by Decreased Sexual SensationGeneral Urinary IncontinencePelvic Floor WeaknessWomen's Healthcare
Get this: studies show that 50% of women cannot do a correct Kegel (or pelvic floor muscle contraction) when guided only by written instructions.It’s true. Sad, but true.

There are lots of women out there earnestly doing Kegels, but incorrectly. Many women mistakenly tighten their buttock, thigh, or abdominal muscles instead of their pelvic floor muscles when doing a Kegel. While this may get them in shape for bikini weather, it won’t tone the muscles needed to prevent urinary incontinence … or increase sexual satisfaction.

Biofeedback: One Way to Ensure a Correct Kegel
If you are not sure whether you are doing your Kegel exercises correctly, or you are not getting the desired results, then you may want to consider biofeedback. Biofeedback uses a computerized device which tells you, with pictures and/or sounds, whether you are tightening the right muscles during a Kegel contraction.

There are several types of biofeedback machines available, and most are used as part of a therapy session guided by a nurse specialist or physical therapist. Usually, one of two types of sensors is used in biofeedback therapy. One is a tampon-like sensor that is placed inside the vagina. The other is an external sensor that is placed just outside the anus.

These sensors are then connected to a computer, which converts the electrical activity from your muscles (as you do a Kegel) into either pictures or sounds that are “fed back” to you. You will actually see and/or hear when you are tightening the correct pelvic floor muscles, and when you are not.

The job of the physical therapist or nurse specialist is to guide you in using the biofeedback machine until you can properly locate and contract your pelvic floor muscles. You then become much more aware of your pelvic floor muscles, and eventually can do correct Kegel contractions without the biofeedback machine. This kind of biofeedback therapy has been shown to be effective in resolving symptoms of women’s urinary incontinence.

So, if you aren’t sure whether you are doing Kegels correctly, or your results are less than satisfactory, consider seeking the help of a physical therapist offering biofeedback therapy.

If you enjoyed this post, we invite you to leave a comment, contact us, download our ebook, or follow us on Twitter.