To maintain a healthy pelvic floor in women over 45, you can follow these tips:
- Pelvic Floor Exercises: Engage in regular pelvic floor muscle exercises, such as Kegels, to strengthen the pelvic floor muscles and improve bladder control.
- Stabilization Exercises: Incorporate stabilization exercises into your routine, focusing on core strength and stability, which indirectly supports the pelvic floor.
- Maintain a Healthy Weight: Excess weight can strain the pelvic floor muscles, so aim to maintain a healthy weight through balanced nutrition and regular exercise.
- Stay Hydrated: Drink an adequate amount of water daily to support overall muscle health, including the pelvic floor muscles.
- Avoid Heavy Lifting: Minimize activities that involve heavy lifting, as it can put unnecessary strain on the pelvic floor.
- Practice Proper Posture: Maintain good posture to ensure proper alignment of the pelvis and reduce pressure on the pelvic floor muscles.
