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Bowl of colorful fruit with whole grain toast
Photo by Jannis Brandt on Unsplash

It’s that time of year when many of us are considering a diet change as a New Year’s Resolution. But with all of the wildly different diets out there, don’t let your new diet affect your pelvic floor health negatively.

Avoid Constipation

Constipation can contribute to pelvic pain, risk of prolapse, back pain, and pain with sex, among other issues.

As we’ve written about on this blog before, managing constipation is one of the cornerstones for maintaining pelvic health, especially if you suffer from pelvic pain, prolapse, or pain with sex. Constipation will lead to storage of old stool in the colon, which can contribute to pelvic, abdominal, and back pain. This added pressure can lead to pelvic floor tension and contribute to issues like pelvic pain and pelvic floor spasms. Last, but not least, constipation leads to straining on the toilet, which greatly increases your risk for issues like pelvic organ prolapse (read more about prolapse in this previous post).

To avoid constipation, try the following tips:

  • Exercise. Motion is lotion! Approximately 30 minutes of daily cardiovascular activity can help improve motility of intestinal waste.
  • Massage your belly. Abdominal lymphatic massage– a self-care technique we teach at the clinic, it is used to decrease the edema and bloat in the belly caused by IBS issues, constipation, loose stools, and pelvic pain.
  • Drink water! Your GI system needs water to keep things moving. Drink approximately 64 oz daily.
  • Take care of your body tissues. Stretch daily, use a foam roller to release tight spots and mobilize connective tissue, get monthly massages.

Eat Enough Fiber

What is fiber?

  • Fiber we get from our diet comes from plant cells we ingest which cannot be broken down by enzymes in the human digestive tract. The fiber helps us form healthy and easy to pass stools, which contribute to pelvic health. In fact, in a 2008 study by Shariati, Maceda, and Hale, they found that 1 cup of high fiber cereal daily helped study participants improve their pelvic floor function and bowel regularity. For stools that are easy to pass and healthy for the pelvic floor, it is important to have both types of: water-soluble and water insoluble.

  • Soluble Fiber
    Water-soluble fibers absorb water during digestion and help increase stool bulk and can help “gel” soft or watery stools. Soluble fiber may also decrease blood cholesterol levels. Find soluble in fruits (apples, peaches, pears), vegetables, legumes (dry beans, lentils and peas), barley, oats and oat bran.

  • Insoluble Fiber
    Water-insoluble fibers remain unchanged during digestion and help movement and motility of your stool through the GI tract. Find insoluble fiber in the edible peel or seeds of fruits and vegetables, in whole grain products (such as whole-wheat bread, pasta and crackers), bulgur wheat, stone ground corn meal, cereals, bran, rolled oats, buckwheat and brown rice.

How much fiber should you be eating?

The American Heart Association recommends a total dietary fiber intake of 25 to 30 grams a day from food, not supplements. The average adult in the United States has about 15 grams of fiber a day. That's about half the recommended amount.

Some Tips To Increase Dietary Fiber

  • High Fiber Cereal— In a 2008 study by Shariati, Maceda, and Hale, they found that 1 cup of high fiber cereal daily was enough to help study participants improve their pelvic floor function and bowel regularity.
  • Whole Grains- Try to include at least one serving of whole grain in every meal. Use whole-wheat flour when possible in your cooking and baking. Cook with brown rice instead of white rice. If the switch is hard to make, start by mixing them together.
  • Beans- Add kidney beans, garbanzos or other bean varieties to your salads or soups. Dip veggies into hummus or a white bean dip.
  • Fruits and Veggies – Try adding a green smoothie to your diet to increase your intake of fruits and veggies : 1 ½ c. spinach, kale or dark greens; 1 c almond milk; 3 TBS ground flax seed; 1 banana; ½ cup or frozen berries.

And as always, if you need any help with your pelvic floor, please don’t hesitate to call us and schedule an appointment today.

Resources

Shariati A, Maceda JS, Hale DS. High-fiber diet for treatment of constipation in women with pelvic floor disorders. Obstet Gynecol. 2008 Apr;111(4):908-13. doi: 10.1097/01.AOG.0000308660.48204.7f. PMID: 18378750.

Arya LA, Novi JM, Shaunik A, Morgan MA, Bradley CS. Pelvic organ prolapse, constipation, and dietary fiber intake in women: a case-control study. Am J Obstet Gynecol. 2005 May;192(5):1687-91. doi: 10.1016/j.ajog.2004.11.032. PMID: 15902178.

UCSF Health: Increasing Fiber Intake (2020).

https://www.ucsfhealth.org/education/increasing-fiber-intake#:~:text=Total%20dietary%20fiber%20intake%20should,about%20half%20the%20recommended%20amount.

What Our Patients Have to Say

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Testimonial by A.W., age 32

I wanted to let you know that my pelvic floor held strong and gave me no trouble whatsoever in my trail race this morning (12 miles)! In a way, I felt like I ran better than ever because my core feels so rock solid from all the exercises you have me doing. That was especially valuable on the technical downhill - I just flew down the trail because I had confidence in my balance and form. Thank you for helping me get back to doing what I love.

-- A.W., age 32
(completed Post-partum Renewal Program using the InTone biofeedback/stim unit)

Testimonial by M.N., age 28

A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

Read more: Testimonial by M.N., age 28

Testimonial by Carolina J.

I had tried Pelvic Floor Physical Therapy before (with another PT) and I had a really bad (painful) experience. A friend of mine and fellow patient, told me about Heather, Laureen and Femina PT (née Fusion Wellness & Physical Therapy) and I decided to try again. I am so happy I did! Femina PT have, literally, changed my life. I was able to do again things I couldn't do for over 10 years!! Their bedside manners are impeccable, their knowledge and understanding make me feel comfortable to recommend this place to anyone in pain. Specially if you have Endometriosis. 100% recommended!!

-- Carolina J., 12/28/16 via Yelp!

Testimonial by Ann V.

I wish i could give this place 10 stars!! 
I have been suffering from vaginismus for 5 years and never found the cure to it. I had seen an ob/gyn and he diagnosed me with vaginismus and told me i needed a surgery to cure my condition, which i refused to do. He also referred me to a PT that he works with, i had given them multiple calls and they never responded back to me, so i started searching yelp for another PT. I am SO HAPPY I found Heather's office! I was working with Laureen, and with her guidance and techniques i was able to be cured from vaginismus in only 2 1/2 short months!!! I couldn't believe how quickly their program worked for me! I am forever grateful and thankful from Heather, and Laureen! They are the absolute best at what they do!

Read more: Testimonial by Ann V.

Testimonial by R.D., age 38

"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

Read more: Testimonial by R.D., age 38

Testimonial by Jackie W.

I was in multiple car accidents a decade ago, and I have been to many physical therapists through the years without success. They found the root of my lower back pain problems and after nearly a decade of barely being able to walk I finally can again without pain. They are also the best pelvic floor pts and the only ones who found the connection between my pelvic floor and lower back problems. If you need help with physical pain, they are your answer.

-- Jackie W., 1/19/17 via Yelp!

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