Top 10 Benefits of Water

 

Written by: Michelle Cooper Day, Women’s Pelvic Health Physical Therapist

– and the down side for many women…

We all know about the benefits of water:

  1. Regular bowel movements – helps with digestion and keeps our bowels moving
  2. Healthy skin – moisturizes skin from within, decreases wrinkles
  3. Flushes out toxins – urination and sweating after drinking water rids our body of waste preventing kidney stones and UTI’s
  4. Immune system booster – keeps our eyes and mouth moist to repel infection
  5. Headache prevention – dehydration is the leading cause of headaches
  6. Increases our energy – keeping the brain hydrated helps us to think, focus, and concentrate
  7. Zero calories – adding some cucumber or a few berries gives water a natural flavor
  8. Joint lubricant – keeps our joints moving smoothly and muscles fluid
  9. Mood booster – water is required for the brain and body to produce the right neurotransmitters to prevent depression and insomnia
  10. Keeps us cool – water is required so we can sweat to cool our body on those hot summer days

How much water should you drink is a common question? Estimated amount for women is eight 8 ounce glasses per day with a gradual increase to that amount if you have been drinking less. A half ounce per pound of body weight is the recommended amount with more on hot days or if you are working out and sweating. Your urine should be slightly clear yellow in color and not dark.

Unfortunately, many women do not drink enough water because they report it increases their urinary incontinence episodes especially when exercising. If pelvic floor muscles are not functioning as they should, urine can leak from the bladder despite our best efforts. Kegels are often recommended to help the muscles strengthen but Kegels aren’t for everyone (see previous article) and many women do not know if they are actually doing a Kegel correctly.

Michelle Cooper Day, MPT, is a specially trained physical therapist that treats women’s pelvic floor muscles.  She can determine if these muscles are flexible, coordinated and strong and help you with a plan to improve your bladder control so you can drink the necessary water to keep you healthy. These visits are covered by insurance under physical therapy including Medicare.

Recipe: Cucumber, Mint, Cranberry Spa Water

  1. Fill a pitcher with water.
  2. Add slices of cucumber, washed mint leaves crushed, and fresh cranberries. You can substitute blueberries, strawberries, pineapple slices. I tend to avoid lemon and citrus fruits because it can irritate the bladder.
  3. Refrigerate until chilled.
  4. Pour into your favorite glass and enjoy the fresh flavor!
  5. Store in the refrigerator.

 

What is Pelvic Floor Physiotherapy?

Kegels Aren’t for Everyone

Women typically don’t think about the importance of our pelvic floor muscles until something goes wrong. If you’re leaking urine with running, jumping, coughing, sneezing (stress incontinence), can’t quite make it to the bathroom in time (urge incontinence), going more than 5-8 times per day, waking up more than once every night (urinary frequency), or if you have pain with intercourse, you should seek help from a Pelvic Floor Physical Therapist.

The pelvic floor is a group of muscles attached to the pelvis, hips, and sacrum that support the abdominal contents and reacts to changes in pressure created by the diaphragm above. This group of muscles supports the bladder, urethra, uterus, vagina, and rectum. The pelvic floor is responsible for our bladder and bowel function plus sexual function. Pelvic Floor Physical Therapy is research proven as a first-line of defense against Incontinence and Pelvic Pain prior to medication and/or surgery. Schedule an appointment now (402) 506-9050.

Kegels are commonly recommended when a woman reports urinary or bowel incontinence – it’s not a normal part of aging! However, not all women should do Kegels because it may cause more harm than good. And if you are performing Kegels – how do you know if you are doing them properly?

A specially trained Pelvic Floor Physical Therapist can assess your pelvic floor using internal and external techniques to evaluate the function of your pelvic floor muscles. It’s important to assess the surrounding structures of the pelvic floor such as the connective tissue, sacroiliac joint, pubic symphysis, low back, and hips. It is necessary to assess your ability to contract AND relax the pelvic floor muscles. Assessing your patterns of active pelvic floor recruitment of your core and breathing plus function with tasks such as lifting, running, and transfers is crucial.

If the muscles are determined to be tight, you might be experiencing:

  • Urinary frequency, urgency, hesitancy, stopping and starting of the urine stream, painful urination, or incomplete emptying
  • Constipation, straining, pain with bowel movements
  • Unexplained pain in your low back, pelvic region, hips, genital area, or rectum
  • Pain during or after intercourse

If the muscles of the pelvic floor are weak, you might be experiencing:

  • Vaginal or rectal heaviness or pressure – prolapse
  • Urinary incontinence with cough, sneeze, run, jump or position changes

A Pelvic Floor Physical Therapist will determine the status of your pelvic floor muscles and treat any tight muscles until they reach their normal flexibility. Then the strength and coordination will be addressed (which might include a form of Kegels) and monitored to make sure the exercises are being performed correctly.

Our pelvic floor is an area that tends to hold our emotions. Addressing depression, anxiety, and stress plus realizing the importance of our thoughts, attitudes, and beliefs is essential. A mental health care provider can assist in this area, if needed, combined with Pelvic Floor Physical Therapy resulting in a faster and more effective recovery.

See our specially trained Pelvic Floor Physical Therapist, Michelle Cooper Day, MPT, BScEd and find out if you should be doing Kegels and make sure you’re doing them correctly! Schedule an appointment (402) 506-9050


 

Women’s Pelvic Health

Are you a woman who?:

  • Leaks urine when you exercise, cough, sneeze, or laugh?
  • Doesn’t quite make it to the toilet before leaking urine?
  • Is running to the restroom frequently to prevent urinary leakage or you just feel like you have to “go” often?
  • Wakes during the night more than once to urinate?
  • Wears protective pads for urine leakage?
  • Suffers from constipation?
  • Has pain with intercourse?
  • Is having issues recovering from childbirth?
  • Is experiencing pelvic pain?

Just because these are common issues doesn’t mean they are “normal”. There is no need to suffer with pain or spend countless dollars on protective pads. These issues do not just “go away” on their own and can worsen if not treated.
There is something you can do about it!

Women’s Pelvic Health Physical Therapy is a specialized area of rehabilitation focused on the assessment and treatment of women’s pelvic health concerns. Meet Michelle Cooper Day, MPT and start living your life again!

What Michelle’s patients are saying –

“Why didn’t I find out about this sooner?”

“I did not know this type of treatment even existed or could be so helpful.”

“I learned so much about what I can do to help myself with Michelle’s guidance.”

“I never knew the pelvic floor muscles were so important and needed proper care and attention!”

Speak to your doctor, specialist, or physical therapist to find out more. Call 402-506-9050 to schedule an appointment with Michelle Cooper Day, today!