My Pelvis Has a Floor?

If you exercise regularly, chances are you’re not targeting some of the most important muscles in your body - your pelvic floor muscles. And while they may not be visible like your quads or deltoids, they are imperative for everything from sexual function and health to basic bathroom functions to performing daily activities.

The pelvic floor is a group of muscles that can be visualized as a trampoline. It stretches from the pubic bone to the tailbone, not only contributing to overall core strength, but also supporting the pelvic organs including the bladder, bowel, and uterus in women. And while a healthy pelvic floor holds these - among other - important organs in place, an unhealthy pelvic floor can lead to various, uncomfortable health outcomes.

Unless you’ve recently given birth, chances are you need to be reminded that you even possess a pelvis, let alone a pelvic floor, that needs to be strengthened and cared for. Pelvic dysfunction can lead to incontinence, sexual dysfunction, painful intercourse, digestive problems, athletic injuries, and back pain.

Given the touchy and shameful nature of discussing any pelvic floor related issues in the body, those with pelvic floor dysfunction often suffer in silence. But this dysfunction could not be more common or relatable. Nearly one in three American women suffers from a pelvic floor disorder. And this doesn’t just affect women who have given birth! Various studies suggest a significant portion of women with pelvic floor disorders have never given birth or even been pregnant.

A healthy pelvic floor is one that is both flexible and strong. When the pelvic floor is healthy, the muscles work with the core muscles to allow us to perform daily actions with ease. Pelvic floor issues arise when the muscles tear or weaken over time due to prolonged pressure or use in activities like running, lifting weights without proper form, chronic constipation, pregnancy and childbirth.

And while it might seem like pelvic floor problems are inevitable, they’re not. With proper stretching and strengthening of the pelvic floor muscles in addition to consuming nutrients essential for digestive health and skeletal muscle function, many pelvic issues can be prevented or mitigated. That said, a pelvic floor physical therapist in conjunction with a registered dietitian can work wonders in improving pelvic floor health.

When it comes to nutrition related to pelvic floor health, I swear by these 5 tips:

1. A balanced diet and a healthy relationship with food are key.

Disordered eating and negative body image perceptions increase stress on the body which can lead to urinary incontinence. Additionally, failure to appropriately nourish the body throughout the day can lead to constipation, which puts a strain on pelvic floor muscles. Eating a balanced diet consistently throughout the day is vital to maintaining a healthy pelvic floor.

2. Drink water, and stay hydrated.

Adequate hydration is crucial for preventing constipation. Consistent water intake helps soften stools, making them easier to pass through the digestive system, and, ultimately, putting less strain on pelvic floor muscles. Additionally, all muscles - including pelvic floor muscles - require hydration for proper functioning.

3. Limit highly processed foods, saturated fat, and fast foods.

A balanced diet is a healthy diet, so there’s not reason to completely cut out highly processed or fast foods. However, limiting these foods and replacing them with healthier options may lead to increased pelvic floor health. Research has shown a positive correlation between frequent consumption of highly processed foods and increased stress and inflammation in the body, which is associated with urinary incontinence.

4. Don’t skimp on the fiber.

Fiber is so often overlooked, but it is vital to maintaining a healthy pelvic floor. Fiber-rich foods like vegetables, fruits, and whole grains help promote regular bowel movements and prevent constipation, which reduces strain on pelvic floor muscles.

5. Get your vitamin D levels checked, and make sure you aren’t deficient.

Vitamin D deficiency is common, especially in women. Next time you’re at the doctor’s office, have them check your vitamin D levels to determine whether or not you should be taking a daily vitamin D supplement to support your pelvic floor health. Studies have found that deficiency in vitamin D may impact muscle strength and function, which are crucial for pelvic floor health and strength.