5 Tips for Pelvic Floor and Vaginal Health

By Dr. Amanda Fisher, PT, DPT - Pelvic Floor Physical Therapist at Empower Your Pelvis, Kansas City

Fall is here, bringing cooler weather, cozy activities, and seasonal treats. While you’re enjoying all the fun this season has to offer, it's important to pay attention to your pelvic floor and vaginal health. Whether you’re hiking through crisp autumn leaves, enjoying a pumpkin spice latte, or simply relaxing at home, these tips will help you maintain your pelvic health and comfort throughout the fall.

1. Stay Hydrated

Proper hydration is crucial for overall health, especially for your pelvic floor and vaginal health. Dehydration can lead to urinary tract infections (UTIs) and constipation, both of which place extra strain on your pelvic floor muscles.

Why It Matters:

• UTIs: Dehydration can cause concentrated urine, irritating the bladder and increasing the risk of infection, which can lead to pelvic pain and discomfort.

• Constipation: Inadequate water intake can cause hard stools, making bowel movements difficult. Straining can stress the pelvic floor muscles, potentially leading to weakness or dysfunction.

Hydration Tips:

• Drink Plenty of Water: Aim for at least 8 glasses a day, or more if you’re active or outdoors.

• Eat Water-Rich Foods: Include fruits and vegetables like cucumbers, apples, and oranges in your diet.

• Limit Dehydrating Drinks: Minimize alcohol and caffeine, as they can contribute to dehydration.

2. Practice Good Hygiene

Fall activities often mean exposure to different environments. Practicing good hygiene is key to avoiding infections and irritations.

Why It Matters:

• Cleanliness: Regular washing removes sweat, bacteria, and other irritants from the vaginal area.

• Prevent Irritation: Using gentle products and techniques helps maintain the natural pH balance.

Hygiene Tips:

• Wash Gently: Use mild, unscented soap and warm water for the external genital area. Avoid douching or using scented products.

• Pat Dry: Gently pat dry with a clean towel to prevent irritation.

• Stay Fresh: If you’ve been active outdoors, rinse off and change out of damp clothing as soon as possible.

3. Exercise Wisely

Fall is perfect for staying active, but choose exercises that support your pelvic floor health. A holistic approach to core and pelvic floor exercises can help maintain strength without overstraining.

Why It Matters:

• Strengthen Muscles: Balanced exercise routines enhance pelvic stability, reducing the risk of issues like incontinence.

• Prevent Overstrain: Whole-body movements help avoid overstraining the pelvic floor.

Exercise Tips:

• Whole-Body Movements: Incorporate yoga or Pilates for core stability and pelvic alignment. If you are local to Lee’s Summit, check out Megan’s Yoga Tribe.

• Functional Fitness: Try exercises like squats, lunges, and gentle stretches to support everyday movements. Burn Boot Camp Lees Summit is a great location for full functional movements and their trainers are trained in prenatal and postpartum.

• Mind-Body Connection: Use deep breathing and mindful movement to engage and relax your pelvic floor.

• Listen to Your Body: Modify activities if you experience discomfort or pelvic pain.

4. Maintain a Healthy Diet

A balanced diet full of nutrients supports pelvic floor and vaginal health. Certain foods help maintain a healthy urinary tract and muscle function.

Why It Matters:

• Nutrient Intake: Proper nutrition strengthens pelvic floor muscles.

• Prevent Infections: Some foods promote a healthy balance of bacteria, reducing infection risks.

Diet Tips:

• Eat Fiber-Rich Foods: Prevent constipation with fiber from fruits, vegetables, and whole grains.

• Consume Probiotics: Foods like yogurt and kefir support a healthy balance of bacteria.

• Stay Balanced: Include vitamins and minerals, like vitamin C and zinc, for immune support.

5. Schedule Regular Check-Ups

Regular visits with a healthcare professional are vital for pelvic floor and vaginal health. Early detection of potential issues can make treatment easier.

Why It Matters:

• Early Detection: Identifies issues like infections or pelvic floor dysfunction early on.

• Personalized Advice: Get tailored advice and treatment from your healthcare provider.

Check-Up Tips:

• Annual Exams: Schedule a pelvic exam with your gynecologist or primary care physician.

• Specialist Care: Consult a pelvic floor physical therapist if you experience symptoms like incontinence or pelvic pain.

• Be Proactive: Don't hesitate to discuss any concerns or symptoms with your healthcare provider.

Happy Fall!!

By following these tips, you can enjoy everything fall has to offer while maintaining your pelvic floor and vaginal health. Staying hydrated, choosing breathable clothing, practicing good hygiene, exercising wisely, maintaining a healthy diet, and scheduling regular check-ups are all simple, effective ways to support your health. Embrace the season, knowing you're taking great care of your body from the inside out. Here’s to a healthy, happy fall!