Please Squeeze: Why Pelvic Floor Exercises Count at your age!

by Annie James

Sibylesque Pelvic Floor Joke quote

A bit of essential leg-crossing when there’s no loo nearby? Not too keen on star jumps or sneezing bouts? The resorting to panty-liners to blot the odd leak? These are all signs that your pelvic floor muscles would like some attention, some action.

With age and especially following a vaginal delivery, the cradle of muscles around urethra (urine outlet) become less effective in contracting well and exercises may be all that’s required to make them effective again. The results can be seen quickly and the problem resolved. If you don’t know whether you’re using the correct muscles you can try stopping your urine flow mid-stream. This is not recommended as an exercise but will give you the correct sensation of ‘drawing up’ your pelvic floor and you’ll then be able to do it whenever you want.

Sibylesque  Pelvic Floor Joke

Ideally do it at least 6 times, 2-3 times a day, and try and vary length of hold, and how high you feel you’re lifting. It shouldn’t be obvious to anyone that you’re doing the exercises so make sure you breath normally! I know it seems a lot of exercise for one lot of muscles but if you do them say, once at traffic lights, once lying in bed and once when cleaning teeth or waiting for a coffee, it’s a breeze.

Please note, if you don’t have an idea of how to do the exercise or the problems continue, do see your GP or a specialist Physiotherapist for advice and other treatment.

Believe me, you’ll enjoy a much happier older age if you keep these muscles active; improves enjoyment of sex too!

You will find everything you could ever want to know about incontinence and more if you download this brochure from the Continence Foundation of Australia.

…………………………………………………………………………………………….

Babylonian Sibyl

Babylonian Sibyl

Annie James is an adventurous spirit, who is passionate about women’s health. She has worked as a physiotherapist and also hikes and plays tennis.

Photo source: Social History Archives

HOME

It’s Detox or Dementia: Why Pill Poppin’ Mamas should be worried!

Kerry Cue

Sibuylesque Orwell Quote 1As we age, many of us collect more and more medications. But specialists in geriatric medicine (Oops! That’s the 65+ age group) are telling patients around the world it is time to DETOX. Overmedication is causing more dementia than it is curing.

Sibylesque pill bottlesFor instance, 40% of Australians in the 65+ age group take 5 or more medications. In an article by Jill Robotham (Health Risk for Over Medicated Elderly, The Age, 5 Jan 2009) David Le Couteur, director of the Centre for Education and Research on Ageing at the University of Sydney said ‘Ceasing to take medicines such as sleeping pills and antidepressants improved people’s mental abilities and reduced the likelihood of serious falls’. Professor Le Couteur, a geriatrician at Concord Hospital, Sydney, explained that evidence based research looking into the effects of taking multiple drugs is “almost non-existent”. Meanwhile, in one study 85% of older patients had stable blood pressure 6 months to five years after being taken off blood pressure tablets.

Dr Tannenbaum's 18 week Benzodiapapinne DETOX schedule.

Dr Tannenbaum’s 18 week benzodiazepine DETOX schedule.

Meanwhile, in another informative article in the New York Times by honorary Sibyl, Paula Span (Weaning Older Patients Off Sleeping Pills, 2 Jul 2014), Dr. Cara Tannenbaum, who holds an endowed chair in geriatric pharmacy at the University of Montreal, explained ‘People taking sleeping pills are five times more likely to report problems with concentration and memory … Twice as likely to have a hip fracture. Twice as likely to have a car accident the next day if they’re driving.’

They also experience more incontinence.

Not only does Dr. Tannenbaum and colleagues want older people to detox by weaning themselves from benzodiazepines (Sleep and anxiety medication. Brand names include: Ativan, Ambien, Halcion, Klonopin, Lunesta, Sonata, Valium and Xanax.), they have produced a downloadable brochure to help them do it.

HOME