Contents:
- Medical Video: Bean curd | Wikipedia audio article
- How to prevent descent
- 1. Kegel Gymnastics
- 2. Eating the right foods nutrition
- 3. Increase consumption of fiber
- 4. Avoid smoking
- 5. Be careful when lifting heavy loads
Medical Video: Bean curd | Wikipedia audio article
Descending or uterine prolapse is a condition in which the pelvic muscles and ligaments stretch and weaken so that the uterus moves out of its normal position. As a result, the uterus will go down and protrude from the vagina. The bladder, urethra (urinary tract), and colorectal (tube muscles that control the intestine) can also come down like the uterus. Descending can occur in women of all ages. However, increasing age and the postmenopausal phase is one of the causes of this condition. Fortunately, you can prevent descent in the elderly.
How to prevent descent
As we age, the function of organs in a woman's body will naturally decrease. Preventing descent in the elderly can be done by applying the following things.
1. Kegel Gymnastics
The most recommended exercise to strengthen pelvic floor muscles is Kegel exercises. This exercise can be done by tightening the pelvic floor muscles. To determine the location of the pelvic floor muscles, try to tighten the muscles in the vaginal area as if you were holding back urine when urinating. The contracting muscles are your pelvic floor muscles.
If you already know the location of the pelvic floor muscles, see how to do Kegel exercises in the following women.
- Hold your lower pelvic muscle contractions for about 3 seconds.
- During tightening these muscles, do not hold your breath or tighten your abdominal muscles, thighs, and buttocks.
- Relax your lower pelvic muscles for 3 seconds.
- Repeat this exercise for up to 10 times.
- For maximum results, do this exercise three times a day.
You can do it in a lying or standing position. Experts also recommend that all adults do aerobic exercise 20 to 30 minutes between three and five times a week.
For those of you who are elderly and rarely do sports, you should consult your doctor to ensure what sports are recommended and for how long. Kegel exercises can help muscles, tendons, and ligaments stay strong.
2. Eating the right foods nutrition
Eating the right foods nutrition can help you control your weight. This way, you can help reduce the pressure on your pelvic floor muscles. Being overweight or obese is at a higher risk of experiencing a downturn when you are old, or even faster. For that, do a balanced diet by eating fruits and vegetables.
3. Increase consumption of fiber
Constipation is one of the triggering factors to decrease peranakan. This is because when you are constipated, you will have difficulty defecating. Straining too hard can have an effect on the pelvic muscles. So, avoiding constipation by eating foods high in fiber and consuming lots of fluids is a powerful way to avoid the risk of going down peranakan.
4. Avoid smoking
Smoking does not bring any benefit to health. The bad effects of smoking that may not be too well-known are those that can trigger a decrease in peranakan. Why so? This is because smokers are more likely to experience coughing, which is a risk factor for tensing your uterine ligaments. so, if you don't smoke, you tend not to cough and avoid the decline of the breed.
5. Be careful when lifting heavy loads
Another way to prevent peranakan descent is to make sure that you lift heavy objects properly. Lift heavy objects with your back straight. Lift weights using your leg muscles and not your abdominal muscles. So for example you want to lift a box from the floor. Take it by squatting, just take the item and stand slowly, don't take it while bending.
If it is difficult, ask someone else for help to lift objects that are too heavy to avoid the risk of going down the peranakan.
