Pelvic health is a critical yet often overlooked aspect of overall wellness.

The pelvic floor muscles support many essential bodily functions, including urinary and faecal continence, sexual health, and core stability.

Neglecting pelvic health can lead to significant physical and emotional consequences, including incontinence, chronic pain, and an overall reduced quality of life. 

Despite its importance, many individuals are unaware of how to maintain or improve their pelvic health, often due to societal taboos and a lack of accessible information.

Addressing pelvic health proactively not only prevents long-term complications but also fosters a more vibrant and fulfilling life.

Impacts of ignoring pelvic health

Neglecting one’s pelvic health can lead to significant physical, emotional, and mental consequences.

Physically, issues like incontinence — the involuntary leakage of urine or faeces — can significantly affect daily activities and cause embarrassment, often leading to a reluctance to engage in social or physical activities. 

Chronic pelvic pain is another common consequence that can result from weakened or damaged pelvic floor muscles, hindering mobility, reducing comfort during daily activities, and negatively impacting one’s overall quality of life.

Pelvic floor dysfunction can also lead to strained intimate relationships and reduced sexual satisfaction resulting from issues such as dyspareunia (painful intercourse), decreased libido, and erectile dysfunction.

Emotionally and mentally, pelvic health problems can lead to significant stress and anxiety, particularly due to constant worry about incontinence or chronic pain, which can further exacerbate pelvic health issues and affect overall mental health.

Furthermore, struggling with these problems can diminish self-esteem and confidence, often leading to feelings of isolation and a diminished sense of well-being.

The long-term health risks of ignoring pelvic health are also considerable.

Chronic conditions such as pelvic organ prolapse, where the pelvic organs descend and cause discomfort or functional problems, can develop over time.

Poor pelvic health can also elevate the risk of urinary tract infections and other complications, potentially leading to more severe health issues. 

Recognising these impacts underscores the necessity of proactively addressing pelvic health so individuals can prevent adverse outcomes and enjoy a healthier, more fulfilling life.

Simple steps to improve pelvic health

Statistics tell us that nearly 1 in 3 women suffer from incontinence or some variation of pelvic floor dysfunction.

Here are some simple, actionable steps to help maintain and improve pelvic health:

• Regular pelvic floor exercises: These include Kegel exercises, yoga, and Pilates. Kegel exercises involve repeatedly contracting and relaxing the pelvic floor muscles. To perform Kegels, tighten the muscles used to stop urination, hold for a few seconds, then release. Aim for three sets of 10 repetitions daily. Incorporating yoga and Pilates into one’s routine can also improve core strength and flexibility to improve pelvic health. Poses like Bridge Pose and Goddess Pose specifically target the pelvic floor muscles.
• Using wearable devices: Wearable pelvic floor training devices can help you perform Kegel exercises correctly and consistently. These devices perform the exercises for you, making strengthening the pelvic floor muscles effective quicker. There are non-wearable vaginal devices as well that can guide your efforts.
• Maintaining a healthy diet: Eating foods high in fibre, such as fruits, vegetables, and whole grains, can prevent constipation and reduce unnecessary strain on the pelvic floor. Drinking plenty of water helps maintain urinary health and prevents dehydration, which can exacerbate pelvic issues. Consuming foods like berries, fatty fish, and leafy greens can help manage pelvic pain due to their anti-inflammatory properties.
• Incorporating physical activity: Regular physical activity, such as walking, swimming, or cycling, helps maintain overall fitness and supports pelvic health. Activities that strengthen the core muscles, such as planks and abdominal exercises, provide additional support to the pelvic floor.
• Practicing breathing techniques: Breathing techniques to help alleviate downward pelvic floor pressure can reduce pelvic issues.
• Seeking professional help: Schedule routine pelvic examinations with healthcare providers to monitor and maintain pelvic health. Consulting a specialist or pelvic floor therapist can provide personalised exercises and treatments to address specific issues.

Taking proactive steps to improve and maintain pelvic health is essential for overall well-being.

However, breaking the silence and stigma surrounding pelvic health is also crucial, which is why we must have open conversations to increase awareness and empower individuals to address their concerns without fear or embarrassment.

Embracing these simple steps will help people take charge of their well-being, paving the way for a healthier, more vibrant future.

Gloria Kolb is the CEO and co-founder of Elitone, the first non-invasive, FDA-cleared, wearable treatment for women with urinary incontinence.

Elitone’s accolades include winning Best New Product by My Face My Body, Sling Shot 2020, finalist in Women Startup Challenge, and many startup pitch competitions.

As an inventor with 30+ patents, Gloria has been featured in Forbes as a Top Scientist Driving Innovation in Women’s Health.

Her creative designs and problem-solving abilities have earned her recognition, such as Boston’s “40 Under 40” and MIT Review’s “World’s Top Innovators under 35.”

She has  Engineering degrees from MIT and Stanford and an Entrepreneurship MBA from Babson College.