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Empowering wellbeing: Simple steps to improve your pelvic health

By Gloria Kolb, co-founder & CEO – Elitone

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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.

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Mental health

Fear of ageing may age women faster, study suggests

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Ageing anxiety may accelerate biological ageing in women, with fears about worsening health linked to faster epigenetic ageing, according to new research.

The study found that greater anxiety about growing old was associated with accelerated epigenetic ageing, as measured by the DunedinPACE clock, based on biological markers in blood samples.

Epigenetic changes are shifts in how genes are switched on or off without altering DNA itself, which can influence how the body ages and functions.

“Our research suggests that subjective experiences may be driving objective measures of ageing,” said Mariana Rodrigues, a PhD student and the first author of the study.

“Ageing-related anxiety is not merely a psychological concern, but may leave a mark on the body with real health consequences.”

Researchers analysed data from 726 women in the Midlife in the US study.

Participants were asked how much they worried about becoming less attractive with age, having more health issues and being too old to have children.

Blood samples were used to assess ageing with two epigenetic clocks: DunedinPACE, which estimates the pace of biological ageing, and GrimAge2, which estimates cumulative biological damage.

The study was conducted by researchers at NYU School of Global Public Health.

Worrying about declining health showed the strongest links with epigenetic ageing, while anxiety about attractiveness and fertility was not significantly associated with biological markers.

The authors suggest health worries are more common and persist over time, whereas concerns about appearance and reproduction may fade with age.

“Women in midlife may also be multiple in roles, including caring for their ageing parents,” Rodrigues said.

“As they see older family members grow older and become sick, they may worry about whether the same thing will happen to them.”

The authors caution that the study offers a snapshot in time and other factors may influence these biological changes.

When analyses were adjusted for health behaviours such as smoking and alcohol use, the link between ageing anxiety and epigenetic ageing decreased and was no longer significant.

“Our research identifies ageing anxiety as a measurable and modifiable psychological determinant that seems to be shaping ageing biology,” said Adolfo Cuevas, associate professor of social and behavioural sciences and the study’s senior author.

They call for more research to clarify how this anxiety influences ageing over time, to guide support for those experiencing ageing anxiety.

“Ageing is a universal experience.” Rodrigues said.

“We need to start a discourse about how we as a society, through our norms, structural factors and interpersonal relationships, address the challenges of ageing.”

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Insight

WUKA and Royal Yachting Association partner to support women and girls in sailing

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WUKA has announced a groundbreaking partnership with the Royal Yachting Association (RYA), including RYA Scotland and RYA Northern Ireland, supporting women and girls in sailing.

Building on WUKA’s growing #TackleAnything campaign – which has already reached thousands of girls across sports in the UK – this collaboration brings practical period solutions into sailing.

Together, WUKA and the RYA are committed to breaking down barriers so periods never limit confidence, participation, or performance on the water.

Ruby Raut, WUKA founder & CEO, said: “Partnering with the RYA has been incredibly important for us at WUKA.

“Sailing is an amazing way for women and girls to build confidence, and periods shouldn’t hold anyone back from enjoying the water or reaching their full potential.

“Through this partnership and our #TackleAnything campaign, we’re proud to provide practical solutions and innovative products that help female sailors feel comfortable, confident, and free to focus on learning, performing, and having fun.

“Breaking down barriers and supporting women to tackle anything — on land, at sea, and everywhere in between – has never felt more meaningful.”

WUKA, which stands for Wake-Up Kick Ass, shares the RYA’s commitment to inclusivity and empowerment.

In 2023, WUKA launched #TackleAnything, a campaign supporting women, girls and sportspeople with periods. Since its launch, the initiative has reached 3,576 girls across 46 clubs and partnered with a range of sports across the UK – from Scottish Gymnastics to Titans wheelchair basketball – helping young athletes play without limits and stay confident, comfortable, and in the game.

The brand offers period-friendly aquatic apparel and practical solutions that help women train and compete with freedom of movement and total assurance.

Through this partnership, WUKA will provide innovative period swimwear for young sailors across key RYA programmes, including the NI Sailing Team, the RYA Scotland Performance Pathway Programme, and the British Sailing Pathways Talent Academies.

By combining WUKA’s mission to challenge stigma with the RYA’s commitment to inclusion, the partnership ensures young sailors can focus on what matters most – learning, performing, and enjoying their time on the water – with confidence and comfort. RYA members will also receive a 10 per cent discount on WUKA products.

Sailing offers incredible benefits for women and girls, but time on the water can present unique challenges -particularly during menstruation.

Together, WUKA and the RYA are providing practical solutions that remove these barriers, helping young sailors participate fully and confidently in the sport.

Sara Sutcliffe, RYA CEO, said: “At the RYA, we have been making strides to break down barriers for women of all ages to help ensure they can experience the water in a supportive and positive environment.

“From education workshops and practical sessions, we want to make sure our female sailors are empowered and this partnership is another great example of how we can demonstrate possible tools to equip them to succeed”.

This partnership is part of the RYA’s wider commitment to making sailing a sport where women and girls can thrive. Alongside initiatives such as the Female Futures Group, the Women’s Race Officials Programme and all new Talent Academy Female Future’s Camps; it demonstrates a continued focus on removing barriers and creating meaningful opportunities across every stage of the sailing.

WUKA’s involvement ensures that practical solutions are available on the water, from innovative period swimwear to support resources, helping young sailors feel fully equipped and confident during training and competition.

By integrating these tools into RYA programmes, WUKA brings a new level of comfort and assurance to female athletes, allowing them to focus entirely on performance, enjoyment, and growth in the sport.

For any women and girls looking to learn more about sailing, visit www.rya.org.uk.

For more information on WUKA visit www.wuka.co.uk.

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Cancer

Study links changing population to low London screening rates

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London’s shifting population is holding down breast screening uptake, experts have said, with the capital at 62.8 per cent in 2024, below the NHS’s acceptable 70 per cent threshold.

The London Assembly Health Committee recently heard that the capital faces distinct challenges compared with the rest of the country and that these issues must be addressed.

Josephine Ruwende, a cancer screening lead at NHS England, said frequent moves within the rented sector and the cost-of-living crisis pushing people out of London had made it difficult to reach eligible patients, which she described as “population churn”.

She said: “This is people changing addresses and then not updating their GP, this then affects the invitation process because GP details are used to identify individuals who are eligible.

“In boroughs where we have the highest population churn, we see it strongly associated with lower uptake.”

She noted that even in the wealthiest boroughs there can be high levels of movement, with around 40 per cent of residents changing address within a year.

Such areas also tend to have more people who own second homes or spend long periods abroad, making it harder for the NHS to keep contact details up to date.

As a result, screening invitations may be sent to out-of-date addresses or to people who are overseas.

Leeane Graham, advocacy lead at Black Women Rising, which supports women of colour with a cancer diagnosis, said there were cultural barriers, fear and a mistrust of the health service due to previous experience within communities.

She said: “If you’ve never been for a breast screening before, the thought of having a mammogram can be really, really terrifying.”

Helen Dickens, from Breast Cancer Now, said other reasons included a lack of understanding of breast screening, along with concerns about discomfort, trust and practical issues such as travel.

She said: “We have amazing public transport and we feel that we’ve got great accessibility, but we also know that we don’t have screening centres in every borough.

“We know that for some women that barrier of transport and access will still be a really big reason why they’re not attending screenings.”

NHS London launched its first screening campaign last year in response to the figures, aiming to increase detection at an earlier stage.

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