Pelvic floor muscles are essential to a woman’s overall health and well-being. These muscles support the pelvic organs (such as the bladder, uterus, and rectum) and play a crucial role in sexual function and childbirth.

Unfortunately, many women neglect to prioritize the health of their pelvic floor muscles, leading to various problems such as incontinence, prolapse, and sexual dysfunction. However, strengthening these muscles has numerous benefits, including improved bladder control, enhanced sexual pleasure, and reduced risk of injury during childbirth.

Here are some key benefits of strengthening your pelvic floor muscles:

• Improved bladder control: One of the main functions of the pelvic floor muscles is to control urine flow. Weak pelvic floor muscles can lead to incontinence or the inability to hold in urine. Strengthening these muscles can help to improve bladder control and reduce the risk of accidental urine leakage.
• Enhanced sexual pleasure: The pelvic floor muscles play a vital role in sexual function, including orgasm. Strong pelvic floor muscles can lead to increased sensitivity and pleasure during sex.
• Reduced risk of injury during childbirth: During childbirth, the pelvic floor muscles are put under great strain. Strong pelvic floor muscles can help to reduce the risk of injury and promote quicker recovery after delivery.
• Increased core stability: The pelvic floor muscles are part of the core muscles responsible for providing stability and support to the spine. Strong pelvic floor muscles can help to improve overall core stability, leading to better balance and posture.
• Relief from chronic pain: Weak pelvic floor muscles can contribute to chronic pain conditions such as lower back pain and hip pain. Strengthening these muscles can help to alleviate pain and improve overall physical function.

So, how can you strengthen your pelvic floor muscles?

• Kegel exercises: Kegel exercises are the most well-known and effective way to strengthen the pelvic floor muscles. To do a Kegel exercise, contract and release the muscles you would use to stop the urine flow. Start by doing three sets of 10 repetitions per day, gradually increasing the number of repetitions as the muscles become stronger.
• Use a pelvic floor muscle trainer: Various devices on the market are designed to help women strengthen their pelvic floor muscles. These devices can be inserted into the vagina and used to provide resistance for the muscles to work against.
• Incorporate pelvic floor muscle exercises into your daily routine: You can do simple exercises throughout the day to help strengthen your pelvic floor muscles. For example, try contracting and releasing the muscles while sitting at your desk or driving in your car.
• Practice good posture: Good posture helps to properly align the pelvis, which can help support the pelvic floor muscles. Pay attention to your posture throughout the day, and keep your core muscles engaged in helping support your pelvis.

In conclusion, strengthening your pelvic floor muscles is an essential aspect of overall health and well-being for women. From improved bladder control and enhanced sexual pleasure to reduced risk of injury during childbirth and relief from chronic pain, the benefits of strong pelvic floor muscles are numerous. By incorporating Kegel exercises, pelvic floor muscle trainers, and daily exercises into your routine, you can take control of your pelvic health and improve your quality of life. Take control today and ask about our pelvic floor rehab program. 

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.

The post Five Surprising Benefits of Strong Pelvic Floor Muscles appeared first on PHIT.

Your immune system is the body’s first line of defense against infection and disease. It’s responsible for protecting the body from harmful substances, germs, and cell changes that could make you sick. With kids back in class and germs spreading, now is the time to make sure your child’s immune system is in tip-top shape.

Many lifestyle factors, such as poor sleep habits and lack of nutrition, all lead to a compromised immune system. While there isn’t a single solution to boost your immune system, there are numerous healthy choices you can make to make it healthy and strong. Here are four ways to boost your child’s immune system.

Proper Hygiene

The entire world got a handwashing-101 crash course thanks to COVID-19, and hopefully, everyone is still practicing proper handwashing techniques. Make sure to teach young children how to wash their hands and remind them to wash their hands often. Clean hands can help stop germs from spreading from one person to another and in our communities – including in the home, workplace, schools, and childcare facilities.

The CDC recommends lathering your hands with soap under cool or warm water and then gently scrubbing (don’t forget those in-betweens and fingernails!) for 20 seconds, or about the time it takes to sing Happy Birthday twice. Rinse and dry your hands well.

Get Enough Sleep

Sleep has powerful effects on your immune system. Studies show that people who don’t get enough sleep are more likely to get sick. Lack of sleep also affects how fast you recover if you do get sick. So how much sleep do you need to bolster your immune system?

The National Sleep Foundation recommends that children have a regular bedtime, especially during the school year. While some people can function well on the lower end of the range, others will need every minute of the upper limit.

• Children ages 3-5 should get 10 to 13 hours of sleep each night.
• Children ages 6-13 should strive for nine to 11 hours of sleep each night.
• Children ages 14-17 need eight to 10 hours of sleep each night.

Exercise Regularly

Not to sound like a broken record, but … exercise is hugely important for umpteen reasons including supporting a healthy immune system. Getting enough physical activity helps tune up your immune system, so your body is better prepared to deal with an infection or sickness, making it able to respond faster and more effectively.

Regular exercise doesn’t have to be stressful, hard, or take up too much time. Most children need 60 minutes of moderate to vigorous physical activity daily. Bonus if they can exercise and maintain a healthy weight!

Get More From Supplements

Taking a daily multivitamin or supplement could do the trick if you suspect your child’s diet isn’t providing them with all the nutrients they need for proper immune system support. One we love is SP Children’s Immune — a supplement for kids ages four and older that delivers key nutrients for proper immune system functioning and development.

Children should also eliminate sugar intake. Sugar decreases the immune system by 50% for hours after ingestion and also leads to an increase in glucose in the bloodstream which causes blood sugar levels to become unstable. SP Children’s Immune chewable wafers offer an excellent source of Vitamin C, Vitamin D, and Zinc. They also contain prebiotics and colostrum. Ask us about SP Children’s Immune, sold in our office!

*The information provided here is for educational and informational purposes only and is not intended as medical advice. You should always consult with your doctor before making any dietary changes.

The post School-Year Sickness: Four Ways To Boost Your Child’s Immune System appeared first on PHIT.