Women’s Pelvic Health 101

As women, sometimes it feels like the only time we acknowledge our pelvic region is when we’re talking about having babies. But how much do we really know about our pelvic health; about what is going on “below our belts”?

If you’re like me and many other American women, the answer probably is “not much”. Pelvic health gets a bad rap because it’s at the center of stigmatized topics like elimination (pooping and peeing), sexual health, and reproduction. Stigma makes us uncomfortable and when we’re uncomfortable we tend to avoid whatever it was that made us feel that way. Unfortunately, however, not talking about a critical part of our health leaves us in the dark about our bodies and this lack of knowledge can negatively impact our well-being and prevent us from seeking the support and information we need.

One person who isn’t afraid to talk about women’s pelvic health is Missy Lavender and the wonderful team at the Women’s Health Foundation (WHF). WHF is a non-profit organization committed to improving women’s pelvic health and wellness by driving cutting edge research initiatives, developing and offering community based education and fitness programs, fostering conversation and creating communities for women, serving as a national resource on pelvic wellness issues. Their goal is to turn the conversation of pelvic health from a sisterhood of silence to a sisterhood of strength where women feel connected to their bodies and are empowered to live fuller, richer lives. WHF is Chicago-based but are currently leading the charge nationally on women’s pelvic health and wellness. They host educational events, wrote a pelvic health book for teenage girls (Below Your Belt: How to be Queen of Your Pelvic Region), update an amazing community blog with tons of pelvic health information and news, in addition to countless other efforts and initiatives. Their website is a goldmine for all things pelvic health. After spending a lot of time with the Below Your Belt book and WHF resources, we’ve compiled a list of some pelvic health basics to get you familiar with what’s going on “below your belt”:

  • Our pelvic region includes our pelvic bones, pelvic floor, abdominal and back muscles, and digestive, elimination, and reproductive organs. All of these muscles, bones, and organs are essential for physical and reproductive wellness, sexual satisfaction, and healthy digestion.1
  • Proper peeing behaviors can keep your bladder, vagina, and pelvic floor healthier for longer. Here are some important reminders:
    • Always wipe from front to back to prevent spreading bacteria. 1
    • For optimal elimination (pooping/peeing), it is important to relax your pelvic floor muscles, so when you go to the bathroom, make sure you sit all the way down1
    • Rocking from side to side on your tailbone will help relax your pelvic floor and empty all the urine from your bladder. 1
    • Only go to the bathroom when you really have to go1
    • Always drink plenty of water. 1
  • There are a lot of different things that influence our pooping behavior. Here are some tips to help keep you ‘regular’:
    • Eating fiber helps with healthy digestion. A good rule of thumb for how many grams of fiber to get each day is: 10 grams of fiber + your age = # grams of fiber you should eat per day. 1
    • Squatting or using a Squatty Potty is the optimal position for pooping because the squatting position is known to relax the pelvic floor, therefore requiring less pressure and strain and making elimination easier. 1
    • Body movement = bowel movement1 Increased physical activity is known to increase regularity.
    • Always drink plenty of water1
  • When it comes to feminine hygiene, avoid vagina spray. 1 Your vagina is like a self-cleaning oven, so all you need to keep things clean is some warm water.1

This post only covers a small amount of what pelvic health is, but we hope it sparks your interest in this essential subject. To learn more about the WHF and pelvic health check out the WHF website and community blog.

Website: http://womenshealthfoundation.org

Community Blog: http://womenshealthfoundation.org/category/blog/

If you’re interested in teaching your daughter, sister, cousins, or anyone you love about pelvic health, be sure to check out the Below Your Belt book.

http://womenshealthfoundation.org/below-your-belt/

If you’re interested in the Squatty Potty or purchasing a Squatty Potty, check out their website:

http://www.squattypotty.com/

Written by Michelle Chavdar, Research Assistant and UIC MPH Candidate

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References

1Lavender, M., & Donatelli Ihm, J. (2015). In Elizabeth Wood (Ed.), Below your belt: How to be queen of your pelvic region. Chicago, IL: Women’s Health Foundation.