A WEAKNESS in our pelvic floor can lead to embarrassing issues such as urinary leakage or challenges with our sex lives – but there is something we can do about it.
“It is normal and it is not discussed enough,” says Dan Cunningham, senior trainer and functional fitness expert at Third Space in Canary Wharf.
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HEALTH HACK
why men should do kegels too
“I especially see it with men. With women it can be easier to talk about because it’s often related to giving birth, but men don’t always open up about the topic.”
Cunningham says he often has to read between the lines with clients to find out about problems, with those approaching him to work on their “core” often a telltale sign.
“The first step is understanding what the problem is, but the good news is that there are a range of ways we can try to solve it,” he adds. “We all have a pelvic floor and the same principles that we give to women to strengthen their pelvic floor are applicable to men too.”
Cunningham explains that the first challenge is understanding how to activate your pelvic floor muscles – “imagine you need to stop mid-flow when taking a pee” – and he then suggests a series of strengthening exercises.
The final part is then sticking to the plan, which can often be the hardest.
“Incorporate kegels into your everyday life,” Cunningham urges, “whether that’s when you are brushing your teeth or waiting for your train to arrive.
“Like all muscles, the more you contract them, the stronger they will get, so build it up over time with more repetitions and holding the contractions for longer.”
Cunningham says he is a big believer in “habit stacking”, where you set up your day so that one good habit follows the next.
This might be as simple as making sure you do your kegel exercises as you brush your teeth in the morning.
Other lifestyle steps to take include stopping smoking, losing weight if required, cutting down on caffeine and alcohol, and eating less junk food.
It is important to stay hydrated, though. “It helps with the general function of the urinary system,” Cunningham says.
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Vel risus commodo viverra maecenas accumsan. Aenean et tortor at risus. Orci phasellus egestas tellus rutrum. Tellus molestie nunc non blandit massa enim nec.
Ac tincidunt vitae semper quis lectus nulla. Commodo elit at imperdiet dui accumsan. Velit aliquet sagittis id consectetur purus ut faucibus pulvinar. Est ullamcorper eget nulla facilisi etiam. Volutpat maecenas volutpat blandit aliquam etiam erat velit scelerisque in.
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Speak to a medical professional if you are experiencing any symptoms of bladder weakness.
“If your urine becomes too concentrated it could lead to a bladder infection, and maintaining a good level of hydration throughout the day will mean you are less likely to want to glug water directly before bed, which may lead to disrupted sleep.
“Restricting water can also leave you constipated, increase blood pressure and make you more lethargic, starting a negative spiral that means you’re less likely to adhere to your exercise regimes.”
Stress can also be a psychological trigger, so Cunningham suggests some simple techniques to calm the nervous system.
He says: “If you’re feeling anxious, breathe in for a count of five, breathe out for five and then hold your breath for five.
“Do this whenever you catch yourself taking shallow breaths. It can even be done when you wake up in the morning.”
Another stress-buster can be regular exercise in whatever form you most enjoy. He adds: “Our body produces hormones to make us feel calmer yet at the same time more energetic when we work out.
“And feeling relaxed turns obstacles ahead into something to be excited about rather than nervous.”
More practical solutions include purpose-made urine leakage products.
These are more effective than homemade solutions, such as wads of toilet tissue that don’t absorb effectively and don’t prevent odours.
TENA Men products are specially designed to help you keep control and deal with urine leaks – with the added advantage that if you have confidence in the product, you’ll reduce the anxiety and potentially some of the cause of the issue too.
five top lifestyle tips
The art of combining healthy habits you have with ones you would like
No surprise here, maybe,
but alcohol reduces our all-round effectiveness
It is vital to
stay hydrated
HABIT STACKING
REDUCE ALCOHOL
DRINK MORE
WATER
Deep breathing can help calm your nerves and reduce stress and anxiety
DEEP BREATHS
Should you want
more strength, energy and endurance
DO MORE EXERCISE
@mrdancunningham
