Wellbeing

The Pelvic Floor Diet

Is it possible to have such a thing? The pelvic floor diet is more a way of living, than a diet, quick fix or any form of restriction. But it certainly is possible to eat in a way that supports your pelvic health. Here’s how.

Movement and the gut

Movement is not only vital for our musculo-skeletal system, it is fundamental to optimal gut function too.

From the mouth to the anus, digestion, absorption and excretion depends on the rhythmic wave-like contractions along the gut, the free slide and glide between organs, circulation and drainage, balance in the nervous system and breathing patterns, and the movement of trillions of friendly gut microorganisms.

How we move directly influences all these factors. The better we move, the better our organs can function and the more we can get out of the healthy food we are eating.

Daily activity, such as walking, dancing, yoga, stretching, gardening, foraging, kitchen workouts, office squats, floor-sitting and barefoot time will all benefit the movement of your gut.

Nutrition and pelvic health

• Reduce constipation, straining and haemorrhoids

Avoid beige, processed food. Add in brown fibre-rich, wholegrains, oats, apples and pears, green leafy veg, beans, lentils and chia or pumpkin seeds. Drink lots of water, scrub, don’t peel your fruit or veg and eat your 7-a-day.

• Reduce bladder irritation

Avoid fizzy drinks (including fizzy water), alcohol, caffeine and artificial sweeteners. Add in plenty of water, herbal and de-caffeinated drinks. Supplement with Vitamin D. The pelvic floor muscles are believed to be affected by Vitamin D and a deficiency is more likely to cause pelvic floor muscle or skeletal weakness. Reduce inflammation with Omega rich foods such as avocado, small oily fish like sardines and mackerel, olive oil and nuts and flax seeds

• Manage weight

Reduce snacking. Swap biscuits and pastries for healthy oat bites, nuts and seeds, veg and dips, or popcorn. Cook from scratch whenever possible, using local, seasonal, organic, colourful, whole-food produce. Increase low GI, high fibre and resistant starch foods, as these take longer to digest, keep you feeling satisfied for longer and you actually burn calories while digesting them. Try cooked and cooled potatoes, brown pasta and brown rice. Avoid sugar. Sugar is pro-inflammatory and causes insulin resistance. Insulin resistance reduces the tone and ability to contract the pelvic floor.

• Improve your mood

Heard of the gut-brain connection? What you eat affects how you feel. Add in pre and pro-biotic foods to support your gut microbiome such as kefir, kombucha, sauerkraut and highfibre legumes and whole-grains, or consider supplementing with pro-biotics such as BioKult.

Consider buying a fruit or vegetable you rarely or never have to improve the diversity of your gut bacteria.

Eat B vitamin rich foods such as whole-grains, eggs, mushrooms, chickpeas and lentils, green veg, nuts and seeds or consider supplementing.

• Improve your libido

Avoid inflammatory, acidic foods. Add in alkaline, anti-inflammatory, anti-oxidant foods such as kale, beetroot, berries and broccoli. Add in high zinc food such as oysters, pine nuts and organic grass-fed red meat.

Enjoy small quantities of dark chocolate for its phytonutrients and its feel-good boosting hormone effects

• Remember the 80/20 guide and 20% of the time eat whatever you like!

On the last Womo course we welcomed Lucinda Miller,

NatureDoc to share her wisdom on nutrition for women and the relevance of the gut-brain connection. It was an inspiring and informative talk developing a deeper understanding on food for women’s wellbeing and some simple, effective take home actions.

If you would like to hear more from Lucinda and my other guest speakers, consultant gynaecologist Dr Jacqui Tuckey on hormones, and Yoga pro Jo Caley on stress solutions, do book on the course by visiting the website for more information and securing your space. A full refund will be given in the event of Covid related cancellation.

Emma Wightman Women’s Health Osteopath www.the-sop.com/womo

womo ~

WOMEN’S HEALTH COURSES & COMMUNITY

WITH EMMA WIGHTMAN WOMEN’S HEALTH OSTEOPATH

who is it for?

THIS COURSE IS FOR YOU IF YOU HAVE ANY OF THE FOLLOWING:

• Fatigue, irritability, stress or anxiety • Back or pelvic pain • Tummy gap/diastasis or prolapse • Loss of strength and mobility • Urinary, bowel or sexual problems • Cycle or menopause symptoms • Loss of motivation, confidence and trust in your body

This course creates a supportive space for women of all ages to come together and explore pelvic health, fertility, postnatal recovery, hormones and cycles, returning to fitness, reducing stress, and improving alignment, strength and mobility.

why?

WOMO: WOMEN MOVE

WoMo has been developed to address the need for better healthcare, education and exercise for women. If you want your health to change, you must change the way you move.

when?

17 Jan, 24 Jan, 31 Jan, 7 Feb, 14 Feb, 28 Feb Monday mornings 9.30 – 11.30am At Kent Hill Hall, behind The Grosvenor Hotel, Stockbridge

course content

• Balanced movement: whole-body alignment • Breathing movement: breath and the pelvic floor • Lost movement: strengthening low back, hips, core and more • Bowel movement: nutrition and gut-brain connection • Hormonal movement: stop the battle and go with the flow • Mindful movement: stress solutions

The course will have the perfect balance of education, discussion, exercise and homework to keep you stimulated, motivated and provide both immediate and long lasting benefits.

guest speakers

Hormones, Nutrition and Yoga for women’s health

cost

£290 for a 6 week course Included: Refreshments, exclusive access to online content, course booklet, and tailor made healthcare and exercise plan