The pelvic-floor diet
Is it possible to have such a thing? I don’t like the implications associated with diets, so this is more a way of living, than a quick fix or restriction. But it certainly is possible to eat in a way that supports your pelvic health. Here’s how.
Movement and the gut
Movement is not only vital for our musculo-skeletal system, it is fundamental to optimal gut function too.
From the mouth to the anus, digestion, absorption and excretion depends on the rhythmic wave-like contractions along the gut, the free slide and glide between organs, circulation and drainage, balance in the nervous system and breathing patterns, and the movement of trillions of friendly gut microorganisms.
How we move directly influences all these factors. The better we move, the better our organs can function and the more we can get out of the healthy food we are eating.
Daily activity, such as walking, dancing, yoga, stretching, gardening, foraging, kitchen workouts, office squats, floor-sitting and barefoot time will all benefit the movement of your gut.
Nutrition and pelvic health
Reduce constipation, straining and haemorrhoids
Avoid beige, processed food. Add in brown fibre-rich, whole-grains, oats, apples and pears, green leafy veg, beans, lentils and chia or pumpkin seeds. Drink lots of water, scrub, don’t peel your fruit or veg and eat your 7-a-day.Reduce bladder irritation
Avoid fizzy drinks (including fizzy water), alcohol, caffeine and artificial sweeteners. Add in plenty of water, herbal and de-caffeinated drinks.
Supplement with Vitamin D. The pelvic floor muscles are believed to be affected by Vitamin D and a deficiency is more likely to cause pelvic floor muscle or skeletal weakness.
Reduce inflammation with Omega rich foods such as avocado, small oily fish like sardines and mackerel, olive oil and nuts and flax seedsManage weight
Reduce snacking. Swop biscuits and pastries for healthy oat bites, nuts and seeds, veg and dips, or popcorn.
Cook from scratch whenever possible, using local, seasonal, organic, colourful, whole-food produce.
Increase low GI, high fibre and resistant starch foods, as these take longer to digest, keep you feeling satisfied for longer and you actually burn calories while digesting them. Try cooked and cooled potatoes, brown pasta and brown rice.
Avoid sugar. Sugar is pro-inflammatory and causes insulin resistance. Insulin resistance reduces the tone and ability to contract the pelvic floor.
Improve your mood
Heard of the gut-brain connection? What you eat affects how you feel. Add in pre and pro-biotic foods to support your gut microbiome such as kefir, kombucha, sauerkraut and high-fibre legumes and whole-grains, or consider supplementing with pro-biotics such as BioKult.
Consider buying a fruit or vegetable you rarely or never have to improve the diversity of your gut bacteria.
Eat B vitamin rich foods such as whole-grains, eggs, mushrooms, chickpeas and lentils, green veg, nuts and seeds or consider supplementing.Improve your libido
Avoid inflammatory, acidic foods. Add in alkaline, anti-inflammatory, anti-oxidant foods such as kale, beetroot, berries and broccoli. Add in high zinc food such as oysters, pine nuts and organic grass-fed red meat.
Enjoy small quantities of dark chocolate for its phytonutrients and its feel-good boosting hormone effectsRemember the 80/20 guide and 20% of the time eat what the hell you like
On the last Womo class we welcomed Lucinda Miller, NatureDoc to share her wisdom on nutrition for women and the relevance of the gut-brain connection. It was an inspiring and informative talk developing a deeper understanding on food for women’s wellbeing and some simple, effective take home actions.
The current course was a sell out, and the April course is now open and selling fast. If you would like to hear more from Lucinda and my other guest speakers, Dr Katie Hodgkinson on hormones and Jo Dowey on stress solutions, do visit the website for more information and securing your space.
Emma Wightman
Women’s Health Osteopath