Pelvic Health Blog

Did you know: nighttime urination

3/8/2018

40-70% of older adults suffer from insomnia, and the greatest cause for disturbed sleep is having to urinate in the middle of the night (nocturia). Read about it in the Journal of Clinical Sleep Medicine.

Contact your doctor if you are urinating more than once per night to see if medical conditions, medications, or food can be contributing factors. Otherwise, your local pelvic physical therapist may be able to help!

Perineal hygiene 101: how do I keep it clean?

1/15/2018

Written by Michelle Dela Rosa, PT

Keeping the perineal area clean is so important, especially for women, who are more susceptible to infections. Our skin is covered by a thin layer called the acid mantle, or barrier against microorganisms and anything that could make it too alkaline. It is our first line of defense against infection. Over-cleaning the vagina disrupts the pH balance with things like: douches, strong soaps, and wipes. We can also clog sweat glands and create dryness with items such as: deodorants, talcum powder, and antiperspirants.

So what’s the answer ladies? Water and mild soap. That’s it! The perineum can be patted dry afterwards. Read more to learn about conditions that can influence pH.

How Often Should I Be Peeing?

11/9/2017

Do you ever wonder if you are traveling to the bathroom too often – or too little? Six to eight times per day is the norm. That’s right, if you’re urinating above or below that:

Step 1 - Make sure you’re drinking close to the recommended eight cups of liquid per day.
Step 2 - See your doctor to rule out infection or other medical issues.
Step 3 - If medical tests come out negative, see your pelvic PT!

Did You Know: Urinary Void

6/6/2017

A healthy urinary void should last at least eight seconds with a moderate to strong stream.

A shorter void could be a sign of dehydration or going to the bathroom too often.

Did you know: yoga during pregnancy

12/8/2016

Connect PT therapists incorporate yoga into physical therapy for expectant mothers. Yoga is a well-known practice that provides exercise and mindfulness. A systematic review by Curtis et al (2012) suggests that yoga during pregnancy can lead to better outcomes for pregnancy, labor, and birth. The study reports that it may improve a mother’s “stress levels, quality of life, aspects of interpersonal relating, autonomic nervous system functioning, and labor parameters such as comfort, pain, and duration.”

Kathryn Curtis, Aliza Weinrib, and Joel Katz, “Systematic Review of Yoga for Pregnant Women: Current Status and Future Directions,” Evidence-Based Complementary and Alternative Medicine, vol. 2012, Article ID 715942, 13 pages, 2012. doi:10.1155/2012/715942.

Did You Know: Diastasis Recti Abdominis

10/20/2016

Diastasis Recti Abdominis (DRA) is an abdominal wall separation between the rectus abdominis muscles. 66% of expectant mothers have a DRA in the 3rd trimester. 53% continue postpartum, of which 36% remain at 7 weeks. A study by Coldron in 2008 showed that a DRA present at 8 weeks postpartum was still present at 1 year postpartum. Connect PT therapists can help reduce this separation with specific exercises, functional training, manual therapy, and taping.

Did You Know: Quercetin

12/14/2015

Quercetin, an antioxidant and anti-inflammatory, has been associated with a decrease in male pelvic pain in a double-blind, placebo-controlled trial (Shoskes et al 1999). Subjects given Prosta-Q (quercetin + bromelain and papain for intestinal absorption) reported up to 82% improvement in pain – better than quercetin alone (Herati et al 2013).

Herati A, Moldwin R. Alternative therapies in the management of chronic prostatitis/chronic pelvic pain syndrome. World J Urol. (2013) 31:761-6.

Shokes D, Zeitlin S, Shahed A, Rajfer J. Quercetin in men with category III chronic prostatitis: a preliminary prospective, double-blind, placebo-controlled trial. Urology. 1999 Dec:54(6):960-3.

Did You Know: Musculoskeletal Deficits

7/20/2015

Pelvic or lower abdominal pain can vary from person to person. Some common symptoms include: pain in the pubic bone, tailbone, or buttock; painful intercourse; urinary frequency; and/or painful bowel movements. Connect PT therapists are trained to perform an evaluation and determine if musculoskeletal deficits may contribute to symptoms of pelvic pain.

Did You Know: Fiber

1/28/2015

According to Medline Plus, the average American consumes 10-15 grams of fiber each day, well below the recommended 20-35 grams for adults. Fiber is an essential part of digestion, as described in an article by Eswaran et al (2013). The authors discuss how it influences the speed of digestion and stool consistency. Psyllium had the highest level of evidence as an effective dietary fiber supplement.

Adding fiber too quickly into the diet can cause discomfort, bloating, and abdominal gas. A fine balance is important for people with bowel dysfunction.

Eswaran S, Muir J, Chey WD. Fiber and Functional Gastrointestinal Disorders. Am J Gastroenterol. 2013 Apr:108:718-727.

Did You Know: Dehydration

5/13/2014

75% of Americans are chronically dehydrated. The signal for thirst is so weak in 37% of Americans that it is often mistaken for hunger. Even mild dehydration can slow metabolism up to 3%. Low water intake is the number one reason for daytime fatigue. One glass of water can halt night-time hunger cravings almost 100%.

Experts recommend drinking 1600 mL of liquid (~ 54 oz) every 24 hours, requirements that may vary according to a person’s size and activity level. Water is preferred, with other liquids substituted in moderation. Other signs of dehydration may include: headaches, muscle and joint soreness, dark urine, constipation, and kidney stones.

(The Importance of Water. Wilmette, Illinois: The Simon Foundation for Continence, 2014. Print.)

Did You Know: Vulvodynia Stats

6/2/2013

More than half of women with symptoms of vulvodynia do not seek medical care. Of those that do, less than 2% of them are given an accurate diagnosis.

(Harlow BL, Stewart EG. A population-based assessment of chronic unexplained vulvar pain: have we underestimated the prevalence of vulvodynia? J Am Med Womens Assoc. 2003 Spring;58(2):82-8.

Reed BD, Harlow SD, Sen A, Edwards R, Chen D, Haefner HK. Relationship between vulvodynia and chronic comorbid pain conditions. Obstet Gynecol. 2012;120:145-51.)

Did You Know: Smoking and Urinary Urgency and Frequency

11/18/2012

Thinking of kicking the habit? Women who smoke are three times more likely to have urinary urgency and frequency than women who have never smoked.

(Tahtinen RM et al., “Smoking and bladder symptoms in women”. Obstet Gynecol. 2011 Sep; 118(3): 643-8.)