A Diet For Maintaining a Happy & Healthy Pelvic Floor

A Diet For Maintaining a Happy & Healthy Pelvic Floor: A Dietary Guide to Reducing Bladder Incontinence and Dysfunction.

According to the National Institute of Health (NIH), a quarter of the population suffers from pelvic floor dysfunction. Although a common condition, it is NOT part of the normal aging process. No! It’s not normal to have pain, pressure, urinary incontinence, or straining during a bowel movement. The truth is many people are experiencing these issues but are too embarrassed to address the topic with their health provider. Luckily, pelvic floor dysfunction can be improved with simple lifestyle modifications and good physical therapy. No medications or surgery needed!

In our previous blog post, our resident physical therapist highlighted the signs and symptoms of pelvic floor dysfunction and how they can negatively impact our life. She presented us with the tools to help reverse and eliminate pelvic floor dysfunction. These included several lifestyle modifications and specific exercises that can be performed on our own. What we consume- eat and drink, can have a significant impact on our pelvic floor muscles. It is also one of the easiest ways to reduce your pelvic floor signs and symptoms.

Atkins, Whole 30, Ketogenic, Weight Watchers, South Beach, Mediterranean, Intermittent Fasting these are all diets we’ve heard of and possibly tried at one time or another. Let me introduce you to a diet you’ve probably never hard of: The Pelvic Floor DIet. This diet won’t help you lose weight or help you fit into that wedding dress. Rather a diet that will give you the confidence to sneeze, cough and laugh so hard that you won’t have to worry about peeing your pants. No more racing to the bathroom after a long car ride or returning home and immediately having to go to the bathroom. And sex, well sex never felt so good on this diet!

How do you know if the Pelvic Floor Diet is right for you?

Remember the signs and symptoms of pelvic floor dysfunction: urinary urgency, urinary incontinence, painful urination, constipation, bowel strains, low back pain, pelvic and rectal pain, pressure, muscle spasms and pain with sexual intercourse. If you are experiencing any of these symptoms, it’s time to change your diet.

So what’s the Diet?

There are several foods and beverages that should be avoided. These foods and drinks cause the bladder to over-react or spasm resulting in signs and symptoms of pelvic floor dysfunction. Remember an overactive pelvic floor results in weakening of all the pelvic floor muscles.

Drinks to Avoid

1. Caffeinated Beverages: Including Coffee & Tea
   • Caffeine is a diuretic, making your kidneys work in over drive, resulting in the production of more urine than normal.
2. Carbonated Beverages: Soda & Carbonated water:
   • Carbonated Beverages can induce an over active bladder because of the bubbles. Bubbles increase gas build up in the abdomen, putting more pressure on the pelvic floor muscles. They can also tickle the bladder, which causes irritation.
3. Alcohol:
   • Alcohol is a diuretic as well. Resulting in the over production urine. When we drink alcohol we tend to hold our urine due to the long lines at the bar, concert venue or sporting event. The combination of holding your urine and drinking alcohol puts the pelvic floor muscles into overdrive, ultimately weakening this musles.

Foods to Avoid

1. Highly Acidic fruits and Vegetables:
   • Highly acidic foods and juices, such as tomatoes, limes, lemons, plums, grapes, oranges, grapefruit and cranberries can irritate the lining of the bladder. It’s best to eat these foods and juices in moderation.
2. Spicy Foods:
   • Spicy foods & ingredients include: Peppers and pepper sauces, Wasabi, Hose-radish, Mustard and Ginger. These foods can also irritate the lining of your bladder.
3. Artificial sugars and Sweeteners

Food and Drinks to Consume

1. Water (no carbonation)
2. Low-acidic fruits and vegetables. Bananas, potatoes, and beans. This foods contain magnesium, which allows muscles and nerves to function properly.
3. Omega-3 fatty acids. Fish oil, flax seed and nuts contain omega-3 fatty acids, which reduce inflammation and inflammation on the bladder
4. Caffeine free teas
5. Supplement with vitamin D. According to Sharma & Aggarwal, Vitamin D plays a role with muscle growth and function. The Vitamin D receptor has also been identified with the Detrusor wall, and deficiency can cause negative impact on bladder function.