Core Focus DPT

Women’s health and wellness includes adding healthy habits to your lifestyle to build and maintain a happy pelvic floor. And the secret to a healthy, happy pelvic floor boils down to adding six habits to your routine.

Pelvic Health & Wellness

Now, I know what you’re thinking: “Six habits? That sounds like a lot to handle!” I’m here to guide you through this pelvic health and wellness journey one habit at a time. Whether you’re a seasoned pro or a newbie to pelvic health, these habits are your ticket to a stronger, happier pelvis.

Don’t worry, I won’t overwhelm you by asking you to do all six habits at once. I believe in the power of focus and incremental change. So, take it easy and start by adding or refining one habit at a time until you’ve seamlessly woven them all into your lifestyle. Trust me; your pelvis will thank you later.

1. Hydration

Stay refreshed and keep the good vibes flowing by sipping on water all day long!

Take your body weight in pounds, divide it by 2, and that’s the number of ounces of water you should aim to drink each day. It’s an equation that adds up to a happier pelvis. If you’d like to be more precise, calculate your daily water intake!

Also, don’t forget to spread your water intake throughout the day. Start your morning with a glass, have some with your meals, in between meals, before, during, and after your workouts – make hydration a part of your daily routine for your health and wellness.

And hey, if you’re not a fan of chugging plain water all the time, you can “eat your water” by enjoying juicy treats like cucumbers, squash, tomatoes, and fruits. They’ll quench your thirst and keep your pelvis happy!

Hydration Health Tips for Womens Health and Wellness

• Avoid dehydration and drink water first thing in the morning to kick-start your day on a refreshing note.
• Keep the water flowing throughout the day and aim for 6-8 cups of water (or more if you’re feeling extra adventurous).
• Eat your water with delicious hydrating foods like juicy cucumbers, succulent watermelon, and refreshing oranges.
• Track your water intake and keep tabs on your sips, because you may not feel dehydrated when you are.

2. Nutrition 

Eat foods that make your pelvis feel happy and well! Consequently, nutritious foods can prevent pelvic floor issues.

Like fiber, for instance. Fiber is like the janitor for your pelvic floor. It helps keep everything clean and running smoothly. Unless you have dietary restrictions against added fiber, aim for 25 to 30 grams of dietary fiber a day from food. You can find fiber-rich goodness in beans, broccoli, apples, avocados, whole grains, and nuts. So, load up on these foods and let your pelvic floor say, “Thank you for keeping things moving!”

Nourishing Health Tips for Womens Health and Wellness

• Eat plenty of fiber, unless you medically or physically can’t. Aim for 25 to 30 grams of fiber a day from food sources.
• Add more protein to your diet for tissue growth and repair. Make an effort to add more of this nutrient to your diet. On average, women need 50 grams of protein a day, which can vary greatly depending on your health and activity status.
• Eat a variety of foods. Think beans, broccoli, apples, and avocados that add some healthy fat to the mix, whole grains, and nuts. You need these essential nutrients for gut health and healing.

3. Movement 

Include regular rhythmic movement throughout your day! Your pelvis loves to dance, even if it’s just a little shimmy while you’re waiting in line at the grocery store. Breathe well always (your pelvis needs oxygen too!).

Be body conscious and stay aware of how you’re sitting, standing, and moving. Aim for 10,000 steps daily because your pelvis enjoys taking long walks on the path to health. Your pelvis will be flexing with joy!

Fitness Tips for Womens Health and Wellness

• Take a deep breath and let your pelvis know it’s time to relax. Remember to breathe well always through your inhales and exhales.
• Be body-conscious and give your pelvis the attention it deserves. Tune in to its needs and your pelvis will thank you with every mindful move you make.
• Infuse your day with regular rhythmic movement. It keeps your muscles engaged and your pelvis happy.
• Aim for 10,000 steps daily. Each step is like a victory march for your pelvis, so put on those walking shoes and let your pelvis revel in the joy of movement.
• Get those endorphins flowing and dedicate 30 minutes daily to exercise. And don’t forget to sprinkle in 2-3 strength training sessions per week for that extra power.

4. Sleep 

Give your pelvic floor the rest it deserves because even down below, sleep is valuable for healing. Set your sights on 7 to 9 hours of shuteye per night, and watch as your pelvic floor embraces a whole new level of tranquility.

Quality sleep isn’t just a snooze-fest for your body. It’s a powerful ally in reducing pain sensitivities. So, close your eyes, and let your pelvic floor rest, and awaken refreshed and rejuvenated.

Sleep Health Tips for Womens Health and Wellness

• Make it your mission to get between 7 and 9 hours of shuteye per night. It’s like rolling out the red carpet for your pelvic floor, treating it to a VIP rest and rejuvenation experience.
• A night of good, full sleep has incredible pain-reducing superpowers. It helps your pelvic floor reduce pain sensitivities. So, hit the hay and let your body repair, recharge, and wake up ready to conquer the world pain-free.

5. Relax

Having fun is an essential part of pelvic floor health. When you’re enjoying yourself, your brain functions better, creativity flows, and relationships blossom.

Laughter is like giving your pelvic floor a massage, so sprinkle some feel-good humor into your life! Make time for activities that bring you joy, and surround yourself with friends who lift your spirits.

Relaxation Tips for Womens Health and Wellness

• When you have fun, not only do you unwind, but you also give your pelvic floor a chance to kick back and relax. So, indulge in activities that make you smile from ear to ear. Let the fun take the lead, whether it’s dancing like nobody’s watching, exploring a new hobby, or immersing yourself in a new adventure.
• Engaging in enjoyable activities stimulates brain function, ignites creativity, and sets the stage for your pelvic floor to thrive. Allow your imagination to run wild, try new things, and unlock your brain’s full potential while your pelvic floor joins in on the excitement.
• Surround yourself with friends who lift your spirits. True friends have an incredible ability to boost your mood, provide support, and relieve stress. So, cherish those connections, laugh together, and create lasting, joyful memories.

6. Pelvic Floor Hygiene

Good toileting habits and hygiene are very important. Practice good potty etiquette and keep things clean and fresh down there. Make sure you schedule regular check-ups to stay protected and on top of your pelvic health game. Your pelvis will thank you!

Hygiene Tips for Womens Health and Wellness

• Practice proper techniques, timing, and posture to ensure optimal pelvic health. Let every trip to the bathroom a step toward efficient elimination.
• Show your body parts some love by keeping them squeaky clean. Maintain excellent hygiene practices to promote a healthy pelvic floor environment.
• Your pelvic floor deserves the utmost protection and care. Stay proactive by using appropriate protection measures, such as wearing the right garments or using pelvic floor support tools when necessary. And don’t forget to stay on top of regular check-ups to ensure your pelvic health is in tip-top shape.

Map Out Your Womens Health and Wellness Journey

One approach to navigating the decision-making process womens health and wellness is to create decision trees. By mapping out the steps and questions to ask yourself when faced with a dilemma, you’ll have a roadmap to guide you toward healthier choices. This empowers you to navigate challenges with clarity and confidence.

As you take in the wonders of habit formation, you’ll discover the freedom it brings. By entrusting the mundane details of daily life to the effortless realm of automatism, your mind is liberated to focus on its true potential.

So, be gentle with yourself and embrace the ebb and flow of progress. Celebrate each step forward, no matter how small, and approach setbacks with compassion. Remember, it’s not just about the destination—it’s about the transformative experience along the way. Build a healthy pelvic floor foundation that supports you through every twist and turn of life’s grand adventure.

The more details of our daily life we can hand over to the effortless custody of automatism, the higher mental powers of mind will be set free for their own proper work.

William James

Why should I build healthy pelvic floor habits?

Your can find yourself exerting tremendous effort and energy to avoid doing the wrong thing. You see, constantly resisting those undesirable actions can actually lead to a state of fatigue. You heard it right—your brain gets tired from the constant mental wrestling match.

And what happens when fatigue sets in? Well, your self-regulation abilities take a hit. The poor brain becomes too exhausted to make wise choices, leaving you stressed and vulnerable to impulsive decisions by the end of the day. It’s like a tired marathon runner trying to sprint at the finish line—let’s just say it won’t end well.

The irony is that the more energy you spend on preventing a specific activity, the more likely you will give in to that impulse later on. It’s almost like your brain, tired of all the mental gymnastics, decides to take revenge by whispering, “Go on, have that extra slice of cake. You’ve earned it after all that willpower.”

The essence of self-control lies not in constant battles but in the art of leveraging habits and routines. Individuals with high self-control can react to circumstances with less effort. They rely on the power of their well-established habits and routines to navigate through life’s twists and turns.

Find The Help You Need

As you analyze your health trackers, don’t forget to compare your results to the average recommended values. However, keep in mind that you’re a unique individual, and you may have additional medical factors that affect how your body absorbs nutrients or responds to daily activities.

Schedule a discussion with your trusted medical practitioner for a more tailored approach. You can decode the results together and devise a plan that aligns with your specific needs.

You may need more individualized values because additional medical issues affect how you absorb nutrients or react to daily activities. In this case, please schedule with your medical provider to discuss your results with your needs.

Finally, let’s reclaim your health and wellness, banish unhealthy habits, and create a routine that will leave your pelvic floor feeling well and happy.

Disclosures & Disclaimers

Hey there! Just a heads-up. When you click on my links and make a purchase, I might get a tiny commission. It doesn’t affect my honest reviews and comparisons one bit! I’m all about recommending stuff I’ve personally tried, genuinely love, thoroughly researched, and wholeheartedly endorse.

** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.