Pelvic Floor & Pleasure - Part 1

All about the pelvic floor

Summary:

0:00 – Welcome and Introducing Corinne Wade (25 years as a Pelvic Floor Physio)
4:00 – What is the pelvic floor and what does it do?
6:16 – The top 5 functions of the pelvic floor (a.k.a. it affects all of our core needs)
10:00 – Symptoms of pelvic floor instability
17:00 – How our diaphragm and pelvic floor work together
19:00 – The 5 myths of the pelvic floor
31:30 – Pelvic floor surgery & Corinne’s experience
34:30 – Pessaries, when they can help as a surgery alternative for some
38:00 – Hormone testing, including the DUTCH test
40:00 – Constipation & its effect on our pelvic floor
43:00 – Exercise and its effect on our pelvic floor and hernias (it’s all about your breathing :)
47:00 – More on proper pooping
49:00 – Nutrition & ergonomics for the pelvic floor
1:00:00 – Why it’s important to be kind to your pelvic floor at any age
1:03:00 – how to help/strengthen your pelvic floor
1:15:00 – What to expect during a pelvic floor physio appointment
1:23:00 – Men’s pelvic floor, including what to pay attention to, ED, and recovery from prostate surgery
1:32:00 – Wrapping it all up <3

Corinne’s 3 Recommendations to Support Your Pelvic Floor:

Walk for 20 - 30 mins per day
Strengthen your hips and bum (yoga & pilates is helpful, bridge pose, squats)
Practice a proper kegel (click here for instructions)

Stuff we talked about:

Menopause chicks ( Vancouver): great resources and online community: https://www.menopausechicks.com/

Instagram:https://www.instagram.com/menopausechicks/

Hyaluronic acid order via Menopausechicks from Pure Integrated Pharmacy in Vancouver for vaginal dryness (no MD referral needed)

https://www.menopausechicks.com/2020/01/moisturize-your-vagina-2/

DUTCH test (hormone and adrenal testing) https://dutchtest.com

To learn more about Corinne and what she does:

Kare Physio: https://www.karephysio.com/

https://www.instagram.com/karephysio/

You can contact Corinne directly via her website or Instagram.

Nutrition for a Happy Pelvic Floor

Specifically for women, food that helps balance estrogen:

seed cycling
organic & fermented soy (like miso and tempeh)
🌟 Soy contains phytoestrogens, which are weak estrogens and they block our body’s strong estrogens from attaching to a cell. They can be helpful to both raise and lower estrogen levels

For everyone:

Food high in magnesium (helps to relax the pelvic floor) - dark chocolate, leafy greens, avocado, nuts and seeds
Food to promote a good bowel movement - water, chia seeds, fruits, veggies, healthy fat (and get your feet up on a stool!)
Omega 3s to lower inflammation – wild cold water fish, flax seeds, chia seeds, fresh walnuts, fish oil
Foods rich in quercetin (lowers inflammation) - broccoli, red onions, peppers, apples, and grapes
Anti-inflammatory spices – turmeric, cumin, cinnamon, ginger, and black pepper
Stay hydrated – this is important for both bladder health and good poops (without straining). Drink enough so your urine is pale yellow to clear by mid-day.

If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)

Head over to Part 2.

Part 1