Your pelvis is a bony bowl that connects your body to your legs, which contains and protects internal organs like the womb, bladder and bowel. Keeping your pelvis and the organs it protects healthy is important for physical, mental, social and sexual health.

Good pelvic health is essential for physical, mental, social, and sexual wellbeing. There are steps you can take to help reduce your risk of problems with pelvic health.

The LiveWell Dorset website has general information and support for living well physically and emotionally in Dorset.

image (10)

Weight management

Maintaining a healthy weight can significantly reduce the pressure on your pelvic floor and help to improve symptoms.

Fluid intake

If you are experiencing symptoms of bladder incontinence, drinking 1.5-2 litres (6-8 cups), spread throughout the day can help. Do not be tempted to reduce your fluid intake, as doing daily pelvic floor exercises is better than drinking less fluid.

Try to avoid:

  • drinking fluids two hours before bedtime unless it is necessary for taking medications

  • limiting your fluid intake (this will make your urine more concentrated, make you dehydrated and could make the problem worse)

  • drinks which contain caffeine such as tea and coffee, chocolate, alcohol, fizzy drinks and energy drinks

  • drinks high in citric acid like orange juice, which can irritate the bladder and are best avoided.

Food and diet

Eating a varied, healthy diet with plenty of fruit and vegetables and drinking plenty of fluids is a helpful way to avoid constipation and improve your pelvic health.

Being active

150 minutes (30 minutes, five times a week) of moderate physical activity can help improve bowel, bladder and pelvic floor health.

If you are experiencing incontinence or prolapse symptoms worsened by running, jumping or high impact activities, it’s recommended you reduce or avoid them until your symptoms improve.

Moderate physical activity, like walking, housework or gardening, which raises your heart rate or leaves you out of breath, can help maintain fitness and be part of your daily routine.

Stop smoking

Smoking can make incontinence worse due to frequent coughing. Reducing or stopping smoking can reduce your incontinence and improve your general health.

Support

It may feel embarrassing to talk about bladder and bowel problems, and you may feel anxious, isolated or lonely. Joining a support group can help you manage those feelings and connect with people going through similar experiences.