Four Exercises That Are the Best for Pelvic Floor Muscles

The pelvic floor muscles are the muscles supporting pelvic organs — the bladder and the bowel. This set of exercises for the pelvic floor offers many benefits to both, men and women.exercises for pelvic floor muscles

For women, these exercises aid with a lower risk of vaginal prolapsed, better bowel and bladder control, and improved recovery after giving a birth. For men, they benefit by speeding recovery after prostate surgery, decrease the risk of rectal prolapsed, and improve bowel and bladder control. These are the best four exercises for this group of muscles:

  1. Kegel exercise: sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow. Try to tighten these muscles as much as possible. Hold for 3–5 seconds. Release the muscles and rest for a few seconds. Repeat up to ten times.
  2. Squeeze and release: sit in a position that can be comfortable for you. Picture the pelvic floor muscles. Squeeze the muscles as quickly as possible. Rest for 3–5 seconds and then repeat up to 10 or 20 times.
  3. Bridge: lie down on your back, bend the knees, and place your feet on the floor on the width of hips, The arms should be lying alongside your body with the palms downward. Contract the buttocks and pelvic floor to lift the buttocks several inches above the ground. Hold this position from 3 to 8 seconds. Relax the buttocks and the pelvic floor. Repeat up to 10 times. Try to perform 2 repetitions more.
  4. Squats: feet are apart on the hip-width, flat on the ground. Bend the knees to lower the buttocks toward the ground. Keep your back straight. Knees are in line with toes. Tighten the buttocks and the pelvic floor when returning to a standing position. Repeat up to 10 times.

Remember to consult your doctor before performing these exercises.

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Giving Birth Shortens a Woman’s Life Expectancy by Up to Two Years

A new study, executed by researchers at Northwestern University in Illinois, US, finds that giving birth shortens a woman’s life by up to two years. That means the more children a woman has, the shorter her lifespan may be.giving birth shortens women's life

For the study, the researchers examined 3,200 women aged from 20 to 22 years in the Philippines. They found that every birth has a damaging effect at the cellular level, having looked at two markers of cellular aging —telomere length and epigenetic age. These two factors may predict mortality.

Lead author Calen Ryan says: “Both [markers] appeared ‘older’ in women who had more pregnancies in their reproductive histories. Even after accounting for other factors that affect cellular aging, the number of pregnancies still came out on top.”

Raised Sensitivity to Bitter Tastes Connected to Higher Risk of Cancer

Raised sensitivity to bitter tastes might be an indicator of higher risk of cancer in women, according to a new research, conducted by scientists at the College of Agriculture Sciences of Pennsylvania State University in State College (US) in association with a team of researchers from Leeds University (UK).raised sensitivity to bitter tastes

For the study, the researchers collected data via the UK Women’s Cohort Study, founded in 1995 by scientists at Leeds University. The researchers split women into 3 groups according to their sensitivity to bitterness: “super-tasters”, “tasters,” and “non-tasters.” The analysis of the received data showed that “super-tasters” and “tasters” were at higher risk of cancer than those who couldn’t taste bitterness.

Lead researcher Joshua Lambert explains: “The difference in cancer incidence between the women with the highest bitter-taste sensitivity and those with the lowest was striking. Super-tasters had about a 58 percent higher risk of cancer incidence and the tasters had about a 40 percent higher risk of developing cancer, compared to women who were classified as non-tasters.”

9 Stroke Symptoms that Are Common for Younger Women

Women are more vulnerable to strokes than men due to hormones. Nicole Weinberg, M.D., a cardiologist from Providence Saint John’s Health Center in California explains: “Higher hormone levels, particularly estrogen, compromise the integrity of blood vessels. They affect how the vessels stretch and contract, which can make them more vulnerable to arterial dissection [tears] and blood clots.”stroke symptoms in younger women

Women taking birth control pills, illegal drugs or those who are smoking or pregnant are even at higher risk of a stroke. Stroke symptoms in younger women may differ from the stroke symptoms in older women or men. Here is the list of all stroke symptoms — those, common to all, and those that are only typical for younger women:

  1. Your face looks really off.
  2. Feeling clumsy and weak.
  3. It’s hard to speak.
  4. Fainting.
  5. Dizziness and nausea.
  6. Seizure.
  7. A really strong headache.
  8. Persistent incurable hiccups.
  9. Sudden, drastic, unexplained changes in your personality or mental state.

Top 7 Foods that Are Excellent Sources of Folic Acid

Folic acid’s key role is to make new cells by helping produce genetic material, DNA and RNA. That’s why folic acid is so important during periods of rapid cell growth, like pregnancy. Folate also acts in red blood cells and might protect against developing heart disease and breast cancer.sources of folic acid

Insufficient levels of folic acid can be a reason of many serious health issues such as high risk of cervical, colon, brain, and lung cancer. That’s why it is recommended for women of childbearing age consume at least 400 mcg of folate daily. Pregnant women or those who are planning to become pregnant should have up to 600 mcg each day.

Here are top 7 foods that contain folic acid:

  1. Pulses, including lentils (179 mcg per half-cup serving) and chickpeas (121 mcg per can).
  2. Raw spinach (58 mcg per cup).
  3. Cooked broccoli (84 mcg per half-cup).
  4. Asparagus (70 mcg per cup).
  5. Avocado (54 mcg per serving).
  6. Eggs (24 mcg per egg).
  7. Peanuts (175 mcg per half-cup).