The pelvis supports the weight of the upper body, helps people sit, stand, walk and run, and protects the bowel, bladder and other organs in the area between the abdomen and legs. Yet few people realize how important the pelvis is – and how important it is to take good care of it – until something goes wrong.

By exercising and maintaining your ideal weight, your pelvis stays strong and healthy.

“The goal of pelvic health is to make sure your pelvic floor muscles are strong,” says Dr. Ana Melissa Cabungcal of the Department of Urology at Makati Medical Center (MakatiMed).

“When your pelvic floor muscles are strong, you can easily contract and relax them. This helps you control when you release or hold in urine, stools and gas. For women, contracting the pelvic floor muscles increases sensation during intercourse. Strong pelvic floor muscles are also important during pregnancy because they support the weight of your growing baby in your uterus.”

Time and circumstances weaken this hard-working but often neglected muscle group.

“Childbirth and surgery can affect the strength of the pelvic floor muscles, as can overuse from heavy lifting, coughing and constipation,” Cabungcal explained. “In older women, menopause and aging cause the pelvic floor muscles to lose strength.”

Weakening of these muscles leads to incontinence – the uncontrollable urination, pooping, or passing of gas when coughing, sneezing, laughing, or lifting heavy objects. Untreated incontinence can lead to pelvic organ prolapse, or the protrusion of the uterus, rectum, or bladder into the opening of the vagina.

So how can you keep your pelvic floor muscles strong and healthy for many years? The medical expert gives the following tips:

Maintain your ideal weight. “Being overweight puts pressure on the organs in the pelvic floor. It also increases the risk of incontinence and pelvic organ prolapse,” notes Cabungcal.

Regular physical activity coupled with portion control and conscious food choices not only has a positive effect on the pelvis, but also on general health and well-being.

Do Kegel exercises and other pelvic-friendly exercises. Kegel exercises (pronounced “kee-gulls”) are exercises to strengthen the pelvic floor muscles.

“There are several full-body Kegel exercises, but the key to whether you’re doing a Kegel correctly is whether you can pee mid-stream while releasing gases and hold it for three seconds before releasing,” Cabungcal said.

In addition to Kegel exercises, yoga and exercises for the lower abdominal muscles such as bridge and wall squats as well as classic jumping jacks can also be helpful.

Take care of the health of your reproductive organs and digestive system. A diet rich in fiber and sufficient fluid intake to avoid constipation as well as protective measures to prevent sexually transmitted diseases can also have a positive effect on the pelvic floor muscles.

“It is also a must to avoid excessive straining or pushing when peeing or defecating. Don’t rush – take your time on the toilet and let nature do its work,” says Cabungcal.

If you are experiencing pain or discomfort in your pelvic area, it is time to make an appointment with a doctor.

“Your doctor can treat any infections with medications, offer other options to treat your incontinence and recommend surgery to correct a prolapse,” said Dr. Cabungcal.

“The effects of weak pelvic floor muscles are nothing to be ashamed of. And you don’t have to live with them. Get help from your doctor,” the doctor concluded.

For more information, visit www.makatimed.net.ph.