There are a lot of women who worry about uterus prolapse.It is possible to prevent uterus prolapse in many cases.Kegel exercises are one of the best ways to prevent uterine prolapse.It is important to treat and prevent constipation, as it can cause uterus prolapse.With a few lifestyle changes, you should not stress your pelvic floor.
Step 1: Relax for 3 seconds after squeezing your pelvic muscles.
As you squeeze, focus on engaging your muscles.You should focus on your breath during your rest break.You can do the exercises sitting, standing, or lying down.Lying down when you first start is the best way to do them.You should do your exercises daily.You can spread them throughout the day or do them all at once.It is a good idea to do them at the same time each day.
Step 2: When you are holding for 10 seconds, increase your Kegel squeezes by one second.
If you want to reach a maximum of 10 seconds, add 1 second to your squeezes each week.It takes a while to get your muscles used to the exercise.Don't try to increase your hold times too quickly.Give your muscles time to strengthen.
Step 3: You can see a physical therapist.
A provider with experience in helping women strengthen their vaginal floor is a good choice.They will be able to evaluate your strength.They will show you how to do the exercises correctly.Asking your doctor for a referral is the best way to begin.Check with your local gym if they can't help you find a trainer or physical therapist.
Step 4: Stay hydrated
It helps keep your system moving if you stay hydrated.Drink at least 8 fluid ounces each day.Although it's best to focus on water, remember that other fluids also help keep you hydrated, including items like soups and tea.If you sweat a lot, you should drink more fluids to keep yourself hydrated.Additional fluids, such as water or sports drinks, replenish the fluids you lost while sweating.You should be aware that alcohol and caffeine can cause dehydration.
Step 5: High fiber foods are good for you.
A high fiber diet is good for you because it keeps your bicyle moving.Women should eat 25 grams of fiber per day.Vegetables and fruits are great sources of fiber.Beans, lentils, peas, and chickpeas are high in fiber.It is possible to maintain a healthy weight with the help of fiber.
Step 6: 30 minutes of exercise a day.
Light exercise has benefits for your body.Staying active helps keep your stool moving.Cardio exercise will match your current fitness level.Before starting an exercise program, talk to your doctor.Walking Dancing Aerobics Swimming Jogging is one of the great options.
Step 7: If you feel the urge to go, take bowel movements.
It is important that you use the restroom immediately when you feel the urge to go.Constipation can be caused by holding your bowel movements.It can be inconvenient to go at times, but your health is more important.It is important to not strain while trying to go.Don't try to force a bowel movement if you're not ready.
Step 8: You should see your doctor if you still have trouble with it.
Nerve issues, pelvic floor problems, and certain medications can cause constipation.If this is the case, your doctor can help you identify ways to relieve your symptoms, such as taking laxatives or doing Kegel exercises.If you don't get approval from your doctor, you should not use laxatives or other treatments.Taking unauthorized medication can make your condition worse since it's difficult to know the cause of your symptoms.
Step 9: There is a possibility that this is not the case.
Carrying more weight puts more pressure on your uterus, increasing your risk of it.Exercise for at least 30 minutes each day and eat a balanced diet.Take steps to lose weight if you are overweight.The best diet and exercise program for you can be identified by talking to your healthcare provider.
Step 10: Lift items with care.
Lifting with your legs is more important than your back.Your back muscles are protected as well.You should keep items close to your body as you lift.Lifting heavy items can put too much stress on your body.If an item is too heavy for you, ask for help lifting it.
Step 11: Heavy coughing should be treated with care.
Heavy coughing is a stressor that can lead to uterine prolapse.It's common with bronchitis, pneumonia, COPD, and chronic lung issues.Your doctor can help you with your cough.
Step 12: Smoking should be stopped.
Smoking increases the risk of conditions that cause coughing.If you want to quit, talk to your doctor.You can use prescription medication, gum, or patches to help you quit.