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8 Ways to Strengthen Your Pelvic Floor 

You don’t think twice about working out to keep your arms, legs, abs, or glutes in good shape, but what about your pelvic floor? Although you can’t see your pelvic floor muscles like the muscles in other parts of your body, keeping them strong and healthy is important. 

The pelvic floor is a bowl-shaped structure containing a group of muscles that support the bladder and bowel. The pelvic floor also plays a role in sexual function. 

Sometimes, pelvic floor muscles become weakened because of pregnancy, obesity, or previous surgeries. This can cause a range of conditions, from loss of bladder or bowel control to organ prolapse — when one or more of the pelvic organs drop or press into or out of the vagina. And although issues occur more often with women as they age, it’s not necessarily a normal part of aging. 

Luckily, simple lifestyle tips help keep your pelvic floor strong and healthy.

1. Practice Pilates or yoga. 

These activities, along with other core-strengthening exercises, strengthen your pelvic floor muscles and have been shown to help some women with urinary incontinence. 

Incorporate Pilates or yoga into your weekly routine with free classes through the VEBA Resource Center (VRC). Join virtually from the comfort of your home or alongside fellow members at a VRC location for motivation and fun.

View the Class Calendar

2. Maintain a healthy body weight. 

A healthy body weight reduces excess pressure on your pelvic floor muscles and organs. It can also reduce the risk of chronic diseases, such as diabetes and high blood pressure, which may also play a role in pelvic floor disorders, such as urinary incontinence.  

3. Do Kegel exercises. 

Kegels are a simple exercise that can help strengthen your pelvic floor muscles. To start: 

  • Make sure your bladder is empty. 
  • Using the muscles you’d use to stop urine midstream, tighten and hold the muscles for 10 seconds. 
  • Release and relax for the same amount of time. 
  • Repeat tightening, holding, and releasing for up to 10 repetitions. 

4. Don’t hold your urine. 

It’s normal to be able to hold your urine for two to three hours. However, holding it for longer periods could lead to urinary issues later in life and increase your risk of urinary tract infections. 

5. Don’t sit for long periods on the toilet straining or pushing. 

This can lead to unhealthy bowel movements and urination behaviors. It also increases your risk of organ prolapse because of the pressure it places on the pelvic floor organs and muscles. If you’re experiencing constipation, increase fiber in your diet or take a fiber supplement to soften the stool. 

6. Learn proper lifting techniques and avoid repetitive or heavy lifting. 

Lifting heavy objects can be a risk factor for pelvic floor disorders because it puts pressure on the pelvic muscles. If you must lift something heavy, maintain a good lifting posture and ask for help when needed. 

7. Cut back on caffeine, chocolate, citrus, alcohol, and carbonated drinks. 

These beverages can irritate the bladder and cause urinary frequency, urgency, and incontinence. Caffeine and alcohol are also both diuretics, which cause the body to create more urine and irritate the bladder. 

8. Don’t drink too much water. 

This may seem counterintuitive, but some people believe excessive water drinking is healthy. While staying hydrated is important, drinking too much water can lead to urinary issues, such as frequent urination, urinary urgency, and urinary incontinence.  

When to see a doctor.

Reach out to your primary care physician if you are experiencing symptoms such as:

  • Chronic pelvic pain
  • Pain during intercourse or when urinating or having a bowel movement
  • Inability to hold in urine or bowel movements (also known as incontinence)
  • Feeling pressure or fullness in your lower belly
  • Chronic constipation

Learn more ways to improve your pelvic floor health from Andrew Martinez, Owner of Built Well for Birth.

Thank you to our content partners at Sharp HealthCare and Healthwise.

LGBTQ+ Health: What do you need to know about health screenings?

What screening tests you take depend on what body parts you have, your personal and family history, your age, and your sexual activity. Screening for certain cancers may depend if you take hormones. Talk to your doctor about what screenings you need.

Experts recommend cervical cancer screenings for anyone ages 21 to 65 who has a cervix. This may mean having a Pap test or a human papillomavirus (HPV) test, or both. How often you need these tests will depend on your age and health history. HPV can be passed among partners of any gender. And HPV increases your risk of getting cervical cancer.

Sexually transmitted infections (STIs) are a concern for everyone who is sexually active. If you give your doctor a full picture of your past and present sexual practices, it can help you know which STIs you might need to be tested for and when. You may also discuss options for safer sex.

Depression is more common in the LGBTQ+ community. So it’s a good idea to check in with your doctor if you’re feeling down. Treatment for depression can help people feel better each day. And it can help people take better care of themselves so that they lead the healthiest lives possible.

Your doctor can help you figure out what other screenings you may need. These may include screenings for cholesterol, diabetes, or certain cancers, like breast, prostate, and colorectal cancer.

Along with getting screenings, you and your doctor can also discuss ways to do more of the things that help keep you healthy in general. These include things like being active, eating healthy foods, and spending time with others.

Human Immunodeficiency Virus (HIV):

Human immunodeficiency virus, or HIV, is a virus that attacks your immune system. This makes it hard for your body to fight infection and disease. HIV is the virus that causes AIDS (acquired immunodeficiency syndrome). But having HIV does not mean that you have AIDS. Treatment of HIV may prevent or delay HIV from developing into AIDS.

HIV often causes flu-like symptoms soon after a person gets infected. These early symptoms go away in a few weeks. After that, you may not have signs of illness for many years. But as the virus multiplies in your body, symptoms reappear and then remain. Fatigue, weight loss, fever, night sweats, diarrhea, and other symptoms are common. If HIV is not treated and progresses to AIDS, your symptoms get worse and your body is less and less able to fight infections like pneumonia and tuberculosis.

You can get HIV testing done in most doctors’ offices, public health clinics, hospitals, and Planned Parenthood clinics. You can also buy a home HIV test kit in a drugstore or by mail order. If a home test is positive, you’ll need to see a doctor.

What increases your risk of HIV?

You’re at greater risk of getting infected with HIV if you:

  • Have unprotected vaginal, anal, or oral sex. (You don’t use condoms or don’t use them correctly).
  • Are a man who has sex with other men. (If you or your partner[s] don’t identify with the sex you were assigned at birth, talk to your doctor about your risk.)
  • Have more than one sex partner.
  • Have a high-risk partner. This is someone who has more than one sex partner, has HIV or another sexually transmitted infection (STI), or injects drugs.
  • Have (or recently had) an STI, such as syphilis or active herpes.
  • Inject drugs or steroids. This is especially true if you share needles, syringes, or other equipment used to inject drugs.

Being born to a mother who has HIV increases the risk of infection. Most children younger than 13 years who have HIV were infected before or during birth or during breastfeeding.

LGBTQ+ Health: Finding Support

Having a strong support network can help people live longer, more satisfying lives. Connecting with other LGBTQ+ people can provide a level of support and acceptance that can make you feel more connected and empowered.

Here are some ways you might find support.

  • Try sports or activity clubs organized for LGBTQ+ people.
  • Join a support group.
  • Visit places of worship that are LGBTQ+ friendly.
  • Find groups specific to LGBTQ+ people for quitting smoking, alcohol, or drugs.
  • Get professional counseling.
    • The websites www.samhsa.gov and www.glma.org can be great resources to find mental health services.
    • If you’re being emotionally, verbally, or physically abused, you can also call the National Domestic Violence Hotline at www.ndvh.org or 1-800-799-SAFE (1-800-799-7233). It’s a free hotline that’s available 24 hours every day in English and other languages.

If you’re not sure about reaching out in one of these ways, remember that lots of people have felt the same way. Sometimes, taking the first step is the hardest part.

Check out the VEBA Resource Center Community Resource Page for more local and national resources.

Salud en personas LGBTQ+

¿Qué es LGBTQ+?

LGBTQ+ es la abreviación de “Lesbiana, Gay, Bisexual, Transgénero, Queer o que se cuestiona”. El signo + significa todas las demás orientaciones sexuales e identidades de género que no son heterosexuales ni cisgénero (la identidad de género coincide con el sexo asignado al nacer).

Salud en personas LGBTQ+: ¿Qué necesita saber sobre pruebas de detección médica?

Las pruebas de detección médica que le realicen dependerán de las partes del cuerpo que tenga, sus antecedentes personales y familiares, su edad y su actividad sexual. Y las pruebas de detección de determinados cánceres pueden depender de si toma hormonas. Hable con el médico sobre qué pruebas de detección necesita.

Los expertos recomiendan pruebas de detección de cáncer de cuello uterino para todas las personas de 21 a 65 años que tienen cuello uterino. Esto podría significar hacerse una prueba de Papanicolaou o una prueba del virus del papiloma humano (VPH), o ambas. La frecuencia con la que necesita hacerse estas pruebas dependerá de su edad y antecedentes de salud. El VPH puede transmitirse entre parejas de cualquier género. Y el VPH aumenta el riesgo de que llegue a tener cáncer de cuello uterino.

Las infecciones de transmisión sexual (ITS) son una preocupación para todas las personas sexualmente activas. Si usted le da a su médico un panorama general de sus prácticas sexuales pasadas y actuales, esto puede ayudarle a saber de qué ITS podría tener que hacerse pruebas y en qué momento. También podría hablar de opciones para tener relaciones sexuales más seguras.

La depresión es más común en la comunidad LGBTQ+. Por lo tanto, es una buena idea que consulte con el médico si se siente desanimado. El tratamiento para la depresión puede ayudar a las personas a sentirse mejor cada día. Y puede ayudar a las personas a ocuparse mejor de sí mismas para que puedan llevar una vida lo más saludable posible.

Su médico puede ayudarle a determinar qué otras pruebas de detección podría necesitar. Estas pueden incluir pruebas de colesterol, pruebas de detección de la diabetes o de ciertos tipos de cáncer, como el cáncer de seno (mama), próstata y colorrectal.

Además de hacerse pruebas de detección, también puede hablar con su médico sobre cómo hacer más de las cosas que le ayudan a mantenerse saludable en general. Estas incluyen cosas como hacer actividad, comer alimentos saludables y pasar tiempo con otras personas.

VIH: Generalidades

El virus de la inmunodeficiencia humana, o VIH, es un virus que ataca a su sistema inmunitario. Esto dificulta que su organismo combata infecciones y enfermedades. El VIH es el virus que causa el SIDA (síndrome de inmunodeficiencia adquirida). Pero tener VIH no significa tener SIDA. El tratamiento del VIH podría prevenir o retrasar que el VIH se convierta en SIDA.

El VIH suele causar síntomas parecidos a la gripe poco después de que la persona se contagia. Estos síntomas iniciales desaparecen en pocas semanas. Después de eso, podría no tener señales de la enfermedad durante muchos años. Pero conforme se multiplica el virus en el cuerpo, los síntomas reaparecen y entonces permanecen. La fatiga, la pérdida de peso, la fiebre, los sudores nocturnos, la diarrea y otros síntomas son comunes. Si no se trata el VIH y avanza hacia el SIDA, los síntomas empeoran y el cuerpo cada vez es menos capaz de combatir infecciones como la neumonía y la tuberculosis.

Puede hacerse la prueba del VIH en la mayoría de los consultorios médicos, clínicas de salud públicas, hospitales y clínicas de Planned Parenthood. También puede comprar un kit de prueba de VIH para el hogar en una farmacia o por correo. Si una prueba casera es positiva, deberá ver a un médico.

¿Qué aumenta su riesgo de VIH?

Usted tiene un riesgo más elevado de infectarse con VIH si usted:

  • Tiene relaciones sexuales vaginales, anales u orales sin protección. (No usa condones o no los usa correctamente).
  • Es un hombre (o se le asignó sexo masculino al momento de nacer) que tiene relaciones sexuales con otros hombres (o personas a quienes se les asignó sexo masculino al nacer).
  • Tiene más de una pareja sexual.
  • Tiene una pareja de alto riesgo. Esta es alguien que tiene más de una pareja sexual, tiene VIH u otra infección de transmisión sexual (STI, por sus siglas en inglés) o se inyecta drogas.
  • Tiene (o ha tenido recientemente) una STI, como sífilis o herpes activo.
  • Se inyecta drogas o esteroides. Esto es especialmente cierto si comparte agujas, jeringas u otros equipos para inyectarse drogas.

Haber nacido de una madre que tiene VIH aumenta el riesgo de infección. La mayoría de los niños menores de 13 años que tienen VIH contrajeron la infección antes o en el momento del parto o durante la lactancia.

Salud en personas LGBTQ+: Cómo encontrar apoyo

Contar con una fuerte red de apoyo puede ayudar a las personas a vivir una vida más satisfactoria y prolongada. Relacionarse con otras personas LGBTQ+ puede brindarle un nivel de apoyo y aceptación que puede hacer que se sienta más conectado y fortalecido.

Estas son algunas de las posibles maneras de encontrar apoyo.

  • Pruebe clubes de deportes o actividades organizados para personas LGBTQ+.
  • Únase a un grupo de apoyo.
  • Visite lugares de culto donde las personas LGBTQ+ sean bien recibidas.
  • Encuentre grupos específicos para personas LGBTQ+ para dejar de fumar, beber alcohol o consumir drogas.
  • Consiga asesoría profesional.
    • Los sitios web www.samhsa.gov y www.glma.org pueden ser excelentes recursos para encontrar servicios de salud mental.
    • Está sufriendo abuso emocional, verbal o físico, también puede contactar a la línea nacional directa contra la violencia doméstica (National Domestic Violence Hotline) en www.ndvh.org o al 1-800-799-SAFE (1-800-799-7233). Es una línea directa gratuita que está disponible las 24 horas todos los días en inglés y otros idiomas.

Si duda en comunicarse de una de estas maneras, recuerde que muchas personas se han sentido igual que usted. A veces, dar el primer paso es la parte más difícil.

Consulte la página de recursos comunitarios del VEBA Resource Center para obtener más recursos locales y nacionales.

7 Tips for Men to Live Healthy

The foundation of good health is the same no matter what your age is! For National Men’s Health Week, VEBA is emphasizing the importance of taking care of your health, especially to those with underlying health conditions. We encourage all men and boys to take the following steps to make their health a priority not only this week, but all year long!

Talk to Your Healthcare Provider

Did you know men make about two-thirds as many healthcare provider visits as women do, but are often more reluctant to share if anything is bothering them? In fact, most men don’t even realize that sometimes the physical symptoms they are experiencing, such as chronic pain or digestive problems, could be caused by a mental health issue. It is important to always talk to your healthcare provider if you notice something different about your health. If you are nervous about talking to your healthcare provider, the National Institutes of Health offers advice and tips.

Get Recommended Screenings and Preventive Care

The leading causes of death for men are heart disease, injuries, and cancer. Regular check-ups and getting preventive screenings are important to detect any problems early so that any necessary treatment is more effective. During the pandemic, fewer people have been keeping up with their routine check-ups. VEBA’s Co-Medical Director, Dr. Lee Remington-Boone, explains why it’s critical and safe to see your doctor. Talk to your doctor to find out what screenings and exams you need and when.

Eat a Healthy and Balanced Diet

Nutrition is an essential part of living a healthy lifestyle. Since heart disease is one of the leading causes of death for men, it is important to choose a heart-healthy diet. By doing so, you can reduce your chance of developing atherosclerosis, which is the arterial blockage that can eventually lead to heart disease.

Here are some tips from the Men’s Health Resource Center to help you maintain a heart-healthy diet:

  • Limit saturated fat and sugar
  • Avoid any food that contains hydrogenated or partially hydrogenated oils (also known as “Trans Fat)
  • Limit your salt intake
  • Don’t skip breakfast
  • Read food labels
  • Eat plenty of fresh fruits and vegetables
  • Eat out less often and have fewer packaged foods
  • Eat slowly

You can also join our weekly cooking classes or browse for healthy recipes to make at home to help you maintain a heart-healthy diet.

Get Moving and Stay Active

According to the CDC, in 2015-2018, 40.5% of men aged 20+ were considered obese. Being physically active is one of the best and most important steps for staying healthy. Everyone should be active for at least 30 minutes each day. These active 30 minutes should be in addition to normal activities of daily living.

To help you get moving, the VEBA Resource Center offers movement classes like HIIT Cardio, Strength Training, and Dance Fitness. All classes are great for all levels, so check out our class calendar and register for a class today!

Take Care of Your Mental Health

Many men know (or at least strongly suspect) that they have a mental health illness, but suffer in silence, afraid to admit they need help. This fear may be caused by being perceived as weak. Untreated mental health conditions can get worse and may have serious consequences. It is important to take care of your mental health, especially in our constantly changing environment.

With COVID-19, it is easy to get lost in the news and start to feel overwhelmed. If you are feeling overwhelmed and need a reset, we offer classes at the VEBA Resource Center to help, like Midday Mindfulness Refresh. These classes are designed to promote healing and restoration, and will help you improve your mindset in a calm, nurturing environment. View our class calendar for an upcoming class.

If you or someone you know is in need of mental health help, we have put together this list of local and national resources.

Find Healthy Ways to Manage Stress

Stress is a bodily reaction to either a change or a challenge. Many mental health professionals consider stress to be one of America’s biggest health problems. Although men and women both suffer from stress, they have very different ways of coping with it. Men tend to bottle up their stress and refuse to talk about it by either trying to get away physically or by denying that there’s a problem at all. Long-term stress can lead to serious health conditions, so it is important to find healthy ways to manage stress.

Below are some videos to help with stress management:

If you find yourself feeling overwhelmed and stressed, join our Restorative Yoga for Stress Management Classes. This class will teach you how stress and anxiety presents itself in the body, mind, and emotions. Learn effective tools to help manage and reduce your stress and anxiety through yoga poses and techniques. Check out our calendar to sign up for an upcoming class.

Practice Healthy Behaviors

About 14.9% of men aged 18 and over are in fair or poor health. It is important to remember to practice healthy behaviors to lead a healthier lifestyle. Start with small actions and daily decisions, like getting enough sleep, avoiding distracted driving, being smoke free, and monitoring your alcohol intake. If you need help overcoming obstacles and living healthier, meet with one of our Care Navigators who can help create a tailored plan for you.

It is not always easy to take the first steps toward better health, and every man will have his own approach. The key is finding what works for you. Take time to reflect on your health goals, figure out what motivates you, and determine what’s holding you back from being your healthiest you.