Let’s discuss some essential aspects of women’s health. We’ll explore pelvic floor strength, the menstrual cycle, and how these connect with exercise, based on a presentation titled “Women’s Health 101 Part 1.”
Let’s begin with the pelvic floor. These muscles support the organs in the pelvis, such as the bowel, bladder, and reproductive organs. They also help with sexual function, control of urination and bowel movements, and handling pressure changes in the abdomen.
Think of the pelvic floor like a hammock. The “posts” holding up the hammock are the deepest layer, and the hammock itself is the pelvic floor muscles. For this system to work well, the “posts” need to be strong, able to stretch, and able to relax.
Sometimes, the pelvic floor muscles do not function properly. This can lead to issues like leaking urine when you cough or sneeze, pelvic pain, and a feeling of heaviness or dragging in the pelvis. There are also more serious signs that require immediate attention from a healthcare professional, such as loss of bowel control or a bulge near the vagina.
How can we help with these concerns? Exercises to strengthen the pelvic floor muscles are very effective, especially for a feeling of heaviness in the pelvis. Research shows that these exercises can improve symptoms and the degree of heaviness in the short term. They are also recommended as the first treatment for this issue.
Stress urinary incontinence is the unintentional loss of urine during activities where the pressure in the bladder is greater than the pressure that keeps the urine passage closed. These activities include coughing, jumping, sneezing, laughing, and lifting.
Stress urinary incontinence is not just related to pregnancy, childbirth, and menopause. Women who participate in high-impact sports have a higher risk of urine leakage compared with women who are less active. Studies show that a large percentage of athletes experience stress urinary incontinence.
Exercises for the pelvic floor muscles are also effective for stress urinary incontinence. Research shows that these exercises during pregnancy can reduce the risk of urine leakage. Additionally, a home exercise program of pelvic floor muscle contractions has been shown to improve stress urinary incontinence in women who do functional fitness exercises.
Pelvic floor muscle exercises include different types. These include quick contractions, where you do fast repetitions of muscle tightening; strong contractions, where you hold the contraction for a few seconds; relaxation exercises, where you focus on relaxing the pelvic floor muscles; and endurance exercises, where you hold a contraction for a longer time. Coordinating pelvic floor contractions with breathing and movements is also important, especially for women in the early period after giving birth or those with a feeling of heaviness in the pelvis or stress urinary incontinence.
Let’s discuss the menstrual cycle. It involves several stages and different hormones. The menstrual cycle affects many aspects of the body, including thinking, heart function, metabolism, and even the structure and function of the brain. Studies show that hormone levels during the menstrual cycle can influence brain structure.
Many women experience symptoms during their menstrual cycle, such as mood changes, tiredness, and stomach cramps. These symptoms can affect a woman’s ability to exercise, compete in sports, and even attend work or school.
You may have heard about the idea of adjusting exercise and lifestyle to match the phases of the menstrual cycle. However, this concept is mostly theoretical and not strongly supported by research. It is more important to base exercise routines on individual symptoms rather than strictly following the cycle phases.
Research shows that the menstrual cycle phase does not significantly influence muscle growth or overall physical performance. However, experiencing negative menstrual cycle symptoms, such as heavy menstrual flow or digestive issues, can affect performance. Studies have found that perceived negative menstrual cycle symptoms are associated with reduced cycling performance, regardless of the phase of the cycle.
Pelvic floor health is important for supporting pelvic organs and maintaining control of urination and bowel movements, and exercises to strengthen these muscles are effective for addressing related issues.
The menstrual cycle involves various stages and hormones that influence many aspects of health.
Exercise routines should be based on individual symptoms rather than strictly following menstrual cycle phases.
This information is for educational purposes. If you have any specific concerns about your health, please consult with our women’s health professional’s.
