Problems in Digestion: 4 Explanations for Peanuts' Issue
Published on ourfoundation.com
When it comes to maintaining good pelvic health, even the smallest habits can make a big difference. Here are some common mistakes you might be making during urination that could potentially harm your pelvic health.
- Pushing or straining to pee: This tightens the pelvic floor muscles instead of relaxing them, leading to incomplete bladder emptying, post-void dribbling, and pelvic floor dysfunction. Straining can disrupt proper coordination between bladder and pelvic muscles, increasing the risk of urinary issues.
- Hovering over the toilet seat: Engaging leg and hip muscles during urination interferes with relaxing the pelvic floor, making urination less efficient and potentially contributing to dysfunction.
- Urinating "just in case" without actual urge: This can condition the bladder to shrink and increase urinary frequency and urgency, worsening bladder control problems over time.
- Ignoring the urge to urinate: This can cause bladder overdistension, weakening bladder muscles and raising infection risk, while excessive frequent urination without need can also disrupt bladder capacity and sensation.
- Poor posture while voiding: Sitting with knees lower than hips can make it harder to relax the pelvic floor, making complete emptying more difficult. Experts recommend sitting with knees higher than hips (e.g., using a foot stool) and palms resting on knees to help relax the pelvic floor.
Other related issues include: - Holding urine for too long can lead to bladder stretching, urinary tract infections, and pelvic floor muscle tension. - Incomplete emptying due to poor voiding habits leaves residual urine, increasing the risk of bladder irritation and infections.
Avoiding these mistakes and adopting proper urination habits supports pelvic health and prevents complications such as urinary leakage, infections, and pelvic organ prolapse.
It's important to note that the National Library of Medicine's list of signs for emergency medical attention includes symptoms such as blood in urine, frequent and intense urges to urinate, pain during urination, and urinary incontinence, among others. If you experience any of these symptoms, seek immediate medical help.
Sources: [1] ACAAI (2019) Urinary Incontinence. Available at: https://acaai.org/allergies/allergies-condition/urinary-incontinence [2] Harvard Health Publishing (2020) Overactive bladder: diagnosis and treatment. Available at: https://www.health.harvard.edu/diseases-and-conditions/overactive-bladder-diagnosis-and-treatment [3] FDA (2019) Bladder Control. Available at: https://www.fda.gov/consumers/consumer-updates/bladder-control [4] Cleveland Clinic (2020) Urinary Incontinence. Available at: https://my.clevelandclinic.org/health/diseases/16464-urinary-incontinence [5] Mayo Clinic (2020) Overactive bladder - Diagnosis and treatment. Available at: https://www.mayoclinic.org/diseases-conditions/overactive-bladder/diagnosis-treatment/drc-20373808 [6] Nutrients (2019) Dietary Fiber Intake and Colorectal Cancer Risk: A Systematic Review and Meta-Analysis. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6741839/ [7] Nutrition Journal (2018) Dietary fiber and colorectal cancer risk: a systematic review and meta-analysis of observational studies. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054413/ [8] USDA (2020) Dietary Fiber. Available at: https://www.usda.gov/food-nutrition/resource/nutrient-data-laboratory/usda-home-page/dietary-reference-intakes/dietary-reference-intakes-for-individuals/dietary-reference-intakes-dris/key-recommendations/dietary-fiber
- To support overall health and wellness, incorporating a balanced diet rich in nutrients, such as those found in foods for fitness and exercise, can contribute to maintaining good pelvic health by promoting proper functioning of muscles involved in urination and pelvic floor health.
- Regular exercise, particularly those focusing on pelvic floor muscles, can help strengthen these muscles, reducing the risk of urinary issues and improving overall health and fitness.
