Pelvic health is a vital component of overall well-being, and its balance can be influenced by various lifestyle factors beyond exercise. In this blog, we’ll explore the intricate connections between sleep, diet and nutrition, physical activity, and pelvic health, shedding light on how these aspects collectively contribute to a healthy pelvic floor.
Pelvic Health & Sleep
Recent studies, such as the one by Goldberg et al. (2019), have highlighted the importance of quality sleep in maintaining pelvic health. Disruptions in sleep patterns can lead to increased stress levels, affecting pelvic floor muscles and potentially contributing to pelvic floor disorders. Establishing consistent sleep routines and prioritizing sufficient sleep may play a crucial role in supporting pelvic health. Here are some ways you can improve sleep; consistent bedtimes, reducing blue light in the hours leading to bed, avoiding caffeine and alcohol late in the day.
Healthy diet and nutrition
A balanced diet is not only fundamental for overall health but can also impact pelvic health. Research by Subak et al. (2014) suggests that maintaining a diet rich in fiber and adequate fluid intake can positively influence bowel regularity, reducing the risk of constipation-related strain on the pelvic floor. Additionally, certain nutrients, such as magnesium, have been associated with muscle function, including pelvic floor muscles.
Physical activity and pelvic health
While we’ve explored the benefits of structured resistance training in other blogs, overall physical activity is key to pelvic health. A study by Bo et al. (2015) emphasized the importance of regular physical activity in maintaining pelvic floor function. Incorporating activities like walking and core-strengthening exercises into daily routines can contribute to a healthy pelvic floor.
In the holistic pursuit of pelvic health, it’s crucial to consider lifestyle factors beyond specific exercises. Quality sleep, a well-balanced diet, and regular physical activity collectively contribute to maintaining a healthy pelvic floor. As with any aspect of health, individual responses may vary, and consulting with healthcare professionals is advisable for personalized guidance. By embracing a comprehensive approach to well-being, individuals can optimize their lifestyle choices to support pelvic health and overall vitality.
Beth Davies is a highly experienced personal trainer and coach specialising in female pelvic health, pelvic organ prolapse and exercise. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in publications such as Stylist, Marie Claire UK, Woman & Home, and Metro