Pelvic organ prolapse occurs when the uterus descends from its regular position, and can be prevented through several proactive steps. Maintaining a healthy weight is essential, as excess weight strains the pelvic organs. Regular physical activity, especially exercises that strengthen the pelvic floor muscles, like Kegels, helps support and maintain organ positioning. Proper lifting techniques and avoiding heavy lifting can minimize excessive strain on the pelvic area. Promoting regular bowel movements by consuming a high-fiber diet and staying hydrated is essential to prevent chronic constipation, which can contribute to prolapse. Additionally, quitting smoking is advisable as it weakens connective tissues and increases the risk of prolapse. Seeking professional guidance for personalized prevention strategies is recommended.
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Read more about lower limb problems How to Correct the Pelvic Tilt .
Definition – How to Prevent Pelvic Organ Prolapse?
When the muscles and ligaments in the pelvic floor are too weak or strained to support the uterus, uterine prolapse occurs. The uterus, as a result, enters or emerges from the vagina.
Prevalence
It is prevalent between 30% and 40% based on pelvic examination. In significant epidemiological research, 6% to 8% of female participants feel like a mass is pushing into their vagina. Pelvic organ prolapse is linked to considerable resource implications for health care and may substantially negatively impact the physical, psychological, and social well-being of those afflicted [1].
Causes
- Age
- Status Of Postmenopausal
- Parity
- Vaginal Birth
- Delivery Through A Vaginal Instrument
- Hysterectomy
- Surgery For Pelvic Organ Prolapse
- Colposuspension
- Rectopexy
- Uterine Dysfunction
- Persistent Constipation
- Straining While Defecating
- Benign Joint Hypermobility Syndrome And Ehlers-Danlos
- Marfan Disorder
- Obesity
- Chronic Obstructive Pulmonary Disease (Smoking)
- Vigorous Exercise
- Physically Demanding (Manual) Profession
- Genetics Family Background
- Asian And White Caucasian Races
Risk Elements
Uterine Prolapse Risk Factors Include The Following:
- Giving Delivery Vaginally One Or More Times
- Having A First Child Later In Life
- Delivering A Big Baby
- Ageing Obesity
- Pelvic Surgery Before
- Persistent Constipation Or Frequent Bowel Motions That Require Straining
- A Background Of Brittle Connective Tissue
- Being White Or Hispanic
- Coughing Continuously, Especially After Smoking
- Preventions
- Uphold A Healthy Weight
How to Prevent Pelvic Organ Prolapse?
Dietary Changes
- Choose fibre-rich foods and consume lots of water.
- A diet rich in fibre and water aids in maintaining regular bowel movements.
- Including enough fibre in your diet, including plenty of fresh fruits, vegetables, and whole grains, will help you avoid straining when you go to the toilet.
Avoid Constipation
- A diet rich in fibre and water aids in maintaining regular bowel movements.
- Your risk of POP rises when you are constipated.
- Regular healthy bowel movements and appropriate weight maintenance are both aided by physical activity.
- Constipation and persistent straining raise your risk of prolapse.
- Particularly in the case of posterior vaginal wall prolapse.
- Additional testing and therapy are also necessary for persistent constipation.
Take a Deep Breath
Deep breathing allows air to enter your lungs. Your diaphragm and internal organs are forced downward, and your pelvic floor is softly stretched and contracted. You may make your pelvic floor stronger all day, every day, by taking deep breaths.
Achieve Perfect Posture
When performing Kegels, it’s crucial to remember this because poor posture weakens the pelvic floor and core muscles. When you slouch, your tailbone tucks under you, which causes your pelvic floor muscles to tense and stretch, weakening them. If you perform Kegels in this position, you will strain and harm your muscles and cut them over the day. Proper posture while sitting and standing keeps your core and pelvic floor strong and active, which reduces incontinence and lowers your chance of vaginal prolapse. Wedge cushions can help ease your body into the proper posture while strengthening your core if you have trouble sitting up straight.
Daily Supplementation With Vitamin D3
Your muscles need nutrition to stay healthy; vitamin D is especially crucial. Lack of vitamin D is linked to a higher risk of incontinence and pelvic floor problems, as well as weakness and muscle mass loss.
Ensuring your pelvic floor muscles are strong can lessen your risk of developing vaginal prolapse. Weak pelvic floor muscles cause vaginal prolapse.
Smoke
- POP risk is increased by smoking.
- Quit smoking if you do.
- Reducing Pelvic Floor Pressure
- Several techniques can help lessen pelvic floor pressure and the chance of pelvic organ prolapse.
Examine your Health
- Consult a doctor to discuss treatment options if you have a chronic cough raising your pelvic and abdominal pressure.
Avoid Cough
- Treat your chronic cough that is raising your pelvic and abdominal pressure.
Exercise Regularly
- Exercise Your Pelvic Muscles and Body
- Exercises for the pelvic floor muscles (Kegels) increase pelvic floor strength and reduce the risk of prolapse.
- A healthy body needs strong muscles, especially as you become older.
- For instance, performing regular pelvic floor exercises (Kegel’s activities, with or without biofeedback) has been suggested to reduce the risk of prolapse by bolstering the pelvic muscles that support it. However, there needs to be more unbiased evidence of the long-term success of this strategy.
Weight Considerations
- Prolapse is considerably more likely to occur in overweight females.
- if necessary, losing weight or maintaining a healthy weight
- Avoid Weight Lifting
- Avoid heavy weight lifting as it contributes to prolapse.
Literature Review
It has been investigated if oestrogens can stop the urogenital atrophy that results from the onset of peri- and postmenopausal hormone decreases from weakening the pelvic floor. Due to fewer adverse effects and a lower dosage requirement, topical oestrogen therapy may be more beneficial than systemic delivery. The pelvic supports’ muscular, ligamentous, and mucosal elements become stronger when oestrogen is present.
Pelvic muscle training is a potential treatment for prolapsed pelvic organs.[2]
Pelvic floor dysfunction symptoms can be prevented and treated with lifestyle changes such as increasing physical activity, eating a balanced diet, decreasing weight, quitting smoking, and managing diabetes.
Long-term pelvic floor muscle training for women benefits symptom prevention and treatment.
Pelvic floor muscle training is a successful treatment option for women who experience pelvic organ prolapse, urine incontinence, or faecal incontinence [3].
Stage of prolapse, symptoms, discomfort, and pelvic floor muscular strength all significantly decreased. Only the therapy group showed any measurable reduction in muscle length, levator hiatus narrowing, or pelvic floor muscle hypertrophy.[4].
Summary
Pelvic organ prolapse can be prevented through various measures. Maintaining a healthy weight, as excess weight strains pelvic organs, is crucial. Regular exercise, particularly pelvic floor exercises like Kegels, strengthens the pelvic muscles and supports organ positioning. Avoiding heavy lifting and adopting proper lifting techniques are essential to prevent excessive strain on the pelvic area. Chronic constipation can contribute to prolapse, so maintaining a high-fibre diet and staying hydrated to ensure regular bowel movements is essential. Finally, quitting smoking is advisable as it can weaken connective tissues and increase the risk of prolapse. Consulting a healthcare professional for personalized guidance is recommended.
Frequently Asked Questions
Q: Is it possible to stop pelvic prolapse?
Ans: Pelvic organ prolapse is not always preventable, but lifestyle adjustments can lessen your chances of getting the weak muscles that cause this illness. For example, obesity raises your risk by putting additional strain on the tendons and strengths of your pelvic floor.
Q: Which activity is most effective at preventing prolapse?
Ans: Kegel exercises can help build up those muscles and stop the prolapse from worsening. To perform a Kegel, act as though you are about to urinate. Next, squeeze your muscles to stop the urine mid-stream rather than letting it out. 5 seconds of muscular contractions.
Q: What nutrients benefit the pelvic floor?
Ans: According to recent health studies, women’s risk of having a weak pelvic floor decreases with increasing vitamin D levels. Nearly a quarter of the women in the study had weak pelvic muscles, and regardless of age, those who had incontinence had considerably lower vitamin D levels.