Top experts discuss sex, sharing bold, fun, and enlightening tips!

Dr Tanya Prasad is an Orthodontist and a medical health writer with a work experience of 4+ years. 
She has several Patents, Copyrights and scientific publications credited to her name. Along with being a literature enthusiast she enjoys reading fiction in her free time.

Imagine a sling or hammock holding your entire weight and keeping you away from the ground while you peacefully relax and function. Your pelvic floor muscles are like that trusty hammock, holding everything from your bladder, bowels, uterus or the prostate. Weakening of this trusty ‘hammock’ a vital part of the body, can lead to pelvic floor dysfunctions.


The pelvic floor consists of several muscles creating a dome-shaped diaphragm stretching from the pubis to the hip bone. It supports the pelvic organs, helps in the continence of bodily excretion and promotes the sexual functions of orgasm.


Pelvic floor dysfunctions can affect both men and women leading to a series of issues such as incontinence and sexual dysfunctions. This blog will cover how targeted rehabilitation can restore the strength and function of these vital muscles.

<h4 class="post__heading mt__heading">
Understanding Pelvic Floor Dysfunctions 
</h4>

The pelvic floor muscles are the base foundation for your organs and help in supporting the vital body organs. The simple action of going to the bathroom occurs because the pelvic floor muscles tighten and relax, helping in emptying bodily waste such as urine. Dysfunction in these muscles can result in constant tightening instead of relaxing and hence cause increased tension. This can lead to an incomplete bowel movement, pain during intercourse or a problem in maintaining an erection.


Some symptoms of pelvic floor dysfunction can be; frequently using the bathroom, straining to pass a bowel movement, constipation, and painful urination. Along with this women with PFD report decreased arousal and infrequent orgasms. According to reports 65.8% of women above the age of 40 complain of PFD and sexual dysfunction. The pelvic muscles can weaken due to various reasons such as ageing, pelvic surgery, childbirth, traumatic injury or obesity (1).


Training and strengthening your pelvic floor muscles are considered a powerful and non-invasive method of rehabilitation. Pelvic physiotherapy has exponential potential in treating such disorders among men and women.

<h4 class="post__heading mt__heading">
Pelvic Floor Rehabilitation: How to get started? 
</h4>

When it comes to pelvic floor rehabilitation, the approach is both scientific and personalized. Understanding the precise nature of the pelvic floor muscles and their role in overall pelvic health is crucial to developing effective treatment plans.


40 men suffering from lifelong premature ejaculation were treated with a 12-week pelvic floor muscle rehabilitation regimen (2). The results shown were promising and presented a low-cost effective treatment than the standard. Pelvic floor muscle rehabilitation is a viable therapeutic option for treating sexual dysfunction in men and women.


It is important to not self-diagnose this condition and visit a medical professional who can identify the root cause and render a customised treatment plan. Pelvic floor rehabilitation can include a range of physical therapy techniques to strengthen and relax those muscles.

<h4 class="post__heading mt__heading">
Identifying your pelvic muscles 
</h4>

The foremost step of doing so includes identifying the right muscle. The next time you start urinating, stop and feel the muscles that are contracting to stop the flow. The muscles that you&#8217;ll feel tighten and love up and the pelvic floor muscles. You need to utilise these muscles to perform pelvic exercises. However, once you can comfortably identify your muscles, make sure that you perform this exercise when seated and NOT during urination.


Weighted vaginal cones are another method for women to help them in controlling their pelvic muscles. A weighted vaginal cone is inserted in the vagina and women are asked to practice holding it in by using pelvic muscle contractions. This provides the brain with active sensory feedback and increases efficacy over no active treatments.


Men can identify this muscle by inserting a finger in the rectum and trying to squeeze it. Another way includes tensing the muscles that prevent the passing of gas (3).

<h4 class="post__heading mt__heading">
Performing Pelvic Floor Exercises 
</h4>

Kegel exercises can improve sexual function and improve the strength of the pelvic floor muscles. These are simple exercises that can be done anytime and anywhere.


Start practising kegel exercises on an empty bladder. To start, tense your pelvic muscles and maintain that tension to a count of five. Relax and release the muscles to the same count. Over the next few days, start training your muscles to stay tense to a count of 10 and repeat the exercise three times every day.


If you feel pain after doing kegel exercises, it might be a sign that you aren&#8217;t engaging the right muscles. In such cases, it is essential to talk to a health professional and practice exercises with a therapist. It is important to not overdo these exercises as they can cause muscle fatigue and increase incontinence (4).

<h4 class="post__heading mt__heading">
Biofeedback 
</h4>

This technique uses sensors to provide real-time feedback on muscle activity. It helps patients learn how to properly engage and control their pelvic floor muscles. A therapist inserts a sensor into the vagina or rectum to measure muscle contractions, providing valuable insights into muscle performance and aiding in effective training​.


This technique is also used as a positive reinforcement method. A therapist can motivate and asses the learning progress of the patient (5).

<h4 class="post__heading mt__heading">
Electrical Stimulation 
</h4>

Low-level electrical currents are used to stimulate the pelvic floor muscles. This can be particularly helpful for patients who have difficulty engaging these muscles on their own. Electrical stimulation enhances muscle contraction and helps in re-educating the muscles​


Electrical stimulation facilitates the contraction of the pelvic muscle passively. This enables the patient to become aware of the muscles and improve the tonality and strength of the contraction (5).

<h4 class="post__heading mt__heading">
Lifestyle modifications 
</h4>

Avoiding alcohol, caffeine, concentrated sugar, acidic food and beverages are some dietary modifications that can improve anorectal symptoms. It would also be beneficial to restrict spicy foods, artificial sweeteners and cigarettes to improve symptoms of incontinence.


Adopting a healthy lifestyle along with exercise can also help with weight loss. Obesity stresses the pelvic floor and can also affect the functioning of the nerves and muscles of the genital tract. Reports suggest that a 3% to 5% reduction in weight can decrease episodes of urinary incontinence (6).

<h4 class="post__heading mt__heading">
Good bathroom habits 
</h4>

Social media and Instagram have led to an increase in the time spent on the pot. This can harm the pelvic floor muscles and eventually decrease control over your bladder and bowels. It&#8217;s important to develop good bathroom habits like getting up and getting out once your business is done.


Holding in urine for a long period can strain your muscles and weaken them; go to the bathroom whenever you feel the urge to urinate. Avoid straining your muscles during passing stools. If you have difficulty in emptying your rectum, eat fibrous food and drink plenty of water to ensure easy bowel movement.

<h4 class="post__heading mt__heading">
Conclusion 
</h4>

Pelvic muscles are a vital part of our body, however, they are often overlooked. Pelvic floor dysfunction can cause various issues in men and women likewise. It can range from decreased sensation with sexual activity, delayed arousal, pain during intercourse, urinary incontinence, pelvic organ prolapse etc.


The prime objective of pelvic floor rehabilitation includes providing patient-centred care. Physicians and therapists work in tandem to deliver effective and empathetic care. The treatment can range from medications and patient education to physical therapy. Pelvic floor exercises are a behavioural treatment for improving and strengthening the function of the pelvic muscles. These exercises may take time to master but can work as an effective treatment regimen.

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A well-functioning male organ is more than just a physical feature. It is intricately linked to a man’s mental health, ego and sense of masculinity. Experiencing any kind of sexual dysfunction can prevent a person from deriving pleasure from sexual activity. One of the most common sexual dysfunctions that men commonly experience remains Erectile dysfunction or impotence.


Men often find it challenging to converse about Erectile dysfunction. If you have been finding it hard to maintain an erection and in turn worry about it; you aren&#8217;t alone. However, the good news is that ED is a medical condition with multifactorial causes and most importantly, it is treatable.


This blog will explore erectile dysfunction (ED) and the impact of lifestyle modifications such as diet, exercise, stress management and supplements. We aim to provide practical solutions by shedding light on how making healthier lifestyle choices can improve sexual health and renew your self-confidence.

<h4 class="post__heading">
 
Understanding Erectile Dysfunction 
</h4>

Erectile dysfunction is a medical condition that negatively impacts the quality of life in men. It is a condition in which men aren&#8217;t able to achieve an erection or fail to maintain an erection firm enough to have sex. ED can be caused due to physical issues such as high cholesterol, diabetes, obesity etc. Mental health conditions like stress, anxiety, and depression can also interfere with sexual feelings. It&#8217;s important to understand that ED can have a multifactorial etiology and hence a holistic approach towards the treatment is necessary.

<h4 class="post__heading">
 
Is ED a common disorder? 
</h4>

Experiencing ED can make a man feel isolated and doubtful, questioning whether he is the only one suffering from it. However, ED is more common than you may realise. Erectile dysfunction is an increasingly prevalent condition. The reported estimate puts the worldwide prevalence of ED to be 322 million cases by 2025 (1). In India, a study reported the prevalence of ED in age groups between 41-50 years at 39% and this increased to 60% in older age groups (2).

<h4 class="post__heading">
 
Causes of ED 
</h4>

1. Cardiovascular diseases 
Cardiovascular diseases such as atherosclerosis can cause narrowing and hardening of blood-carrying arteries. This can reduce blood flow to the penis, making it harder to maintain an erection. Conditions like high blood pressure can damage blood vessels and affect healthy blood flow to the penile region.


2. Diabetes 
High blood sugar presents as a risk factor for ED. Over a long period, it can damage nerves and blood vessels, including the nerves and vessels controlling erection. This can cause problems in keeping or getting erections


3. Hormonal Imbalance 
Testosterone is the primary male sex hormone that is responsible for libido and erectile function. Conditions such as hypogonadism or substance abuse can lead to a decline in testosterone levels.


4. Psychological Factors 
Stress and anxiety have become a constant companion in today&#8217;s age and time. These mental health conditions cause behavioural and emotional changes that can lead to decreased sex drive.


5. Lifestyle factors 
Lifestyle and nutrition are key in influencing the production of Nitric Oxide and erectile function (1) and adopting lifestyle habits that reduce clinical inflammation and decrease sexual dysfunction. Several studies have reported how targeting lifestyle factors can significantly improve erectile functions.

<h4 class="post__heading">
 
The Role of Lifestyle in ED 
</h4>

There is a key role in lifestyle measures in preventing and enhancing the regression in the earliest symptoms of ED. We will take a deep dive into the effects of lifestyle intervention strategies focusing on increasing vascular production of Nitric oxide, enhancing erectile function.


Diet and Nutrition 
You are what you eat, and this holds true when it comes to your sexual health as well. An unhealthy diet negatively impacts your energy levels, resulting in clogged arteries, heart diseases, and hypertension, which are risk factors for erectile dysfunction.


Limiting salt, sugars, and fatty foods from your diet can improve blood flow to your entire body including the penis. A diet pattern with a high content of whole grain foods, and legumes, limiting red meat, full-fat dairy, food and beverages with high additive sugars can greatly reduce the risk of ED. A Mediterranean diet in particular has been found to reduce subclinical inflammation and insulin sensitivity, increasing the release of nitric oxide to penile arteries (3).


Physical Activity 
Breaking a sweat can also help you break from the shackles of erectile dysfunction. Physical activity isn&#8217;t just for fitness buffs, it&#8217;s for everyone who wants to up their sexual health. Cardiovascular exercises such as running, jogging, and cycling can significantly improve blood flow, helping in maintaining an erection.


Studies show that moderate and high physical activities are associated with a lower risk of ED. In patients with hypertension, an 8-week exercise training improved ED when compared to the group with a sedentary lifestyle. Essentially, physical activity improves the release of nitric oxide from endothelium, that is the lining of blood vessels, while also reducing oxidative stress in the body.


Weight Management 
Those extra kilos, especially those contributing to obesity, are a leading cause of ED. You can add good sexual health to the list of why losing weight is important for good overall health. According to Harvard, a 42-inch waist man is 50% more likely to have ED than a 32-inch waist man. Another report that studied 724 men revealed that there is a 40% risk of developing ED with obesity. A follow-up of 28 days reported that the effect of weight loss was beneficial on the sexual life of men.


This is attributed to the fact that increased fat tissue is linked with a pro-inflammatory stage which can decrease the activity and availability of nitric oxide. Moreover, a reduced testosterone level linked with obesity can worsen insulin resistance and thereby contribute to erectile dysfunction (4).


Cessation of smoking 
If you need another reason to quit smoking, add this to your list. Smoking is one of the primary contributors towards increasing the risk of erectile dysfunction. The direct use of tobacco as well as second-hand exposure towards it can lead to ED. The chemicals along with nicotine present in cigarettes and electronic e-smokers lead to constriction of blood vessels, reducing blood flow to the penis.


Reports revealed that cessation of smoking improved physiological and self-reported sexual health amongst long-term male smokers (5). Another study with a follow-up of 1 year reported that men who ceased smoking had a significantly better ED status than before (6).


Alcohol Moderation 
Moderating your alcohol intake can reduce ED in the general population and diabetic men. A study conducted on Australian men indicated that consuming 1 to 20 standard drinks in a week resulted in lower odds for men experiencing erectile dysfunction (7).


However, it should be kept in mind that drinking large amounts of alcohol can interfere with the messengers in the brain responsible for erection. Long-term alcohol usage can also reduce the production of testosterone. A small study of a population of 100 men saw that 88 per cent of men saw an improvement in ED within three months of quitting alcohol (8).


Stress reduction 
It is difficult to control the environmental factors causing stress such as work, finances and relationships. However, you can control your response towards stress and inculcate some routines in your life that can help you manage your stress levels. Stress and anxiety can interrupt brain messages to the penis and restrict its blood flow. This contributes to an ongoing cycle of ED.


Yoga, walking, acupuncture, and meditation are some practical methods that can work wonders for your mental health. Dealing with mental health issues can be a foremost step towards leading a life without ED. Partaking in conversations around mental health and talking to a specialist can help in identifying and treating anxiety and depression.


Sleep and rest 
Sleep and rest are vital for your overall health and sexual well-being. Evidence indicates that a shorter sleep duration negatively influences erectile function (9). Working night shifts can throw your body’s internal clock out of alignment and interfere with sexual function and other vital bodily functions.


Establishing healthy sleep habits is essential for improving sexual function. Set a fixed time at which all your devices should be off and aim to rest your body for at least 7 hours every day.

<h4 class="post__heading">
 
Conclusion 
</h4>

Lifestyle factors heavily influence your sexual health. Adopting a healthy lifestyle by engaging in regular exercises, managing stress levels, consuming the right foods and supplements and quitting smoking can positively influence erectile dysfunction.


These healthy habits when combined with the right supplements such as Fenugreek, L-arginine, and Withenia somnifera extract can help enhance the overall effectiveness of ED management strategies.

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From Dysfunction to Recovery: The Science Behind Pelvic Floor Muscle Rehabilitation

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