Mango Chickpea Salad

Pelvic health is not just about Kegels

bladder prolapse buff muff app community exercises for incontinence healthy eating meal plans pelvic health Oct 20, 2022

There is a lifestyle component to pelvic health as well, and what you eat can play a significant role in pelvic floor wellness.

Healthy eating habits can help avoid serious issues such as prolapse and incontinence. Your water intake is just as crucial to having a healthy pelvic floor. Not only does drinking plenty of water help hydrate our skin, but it also keeps things our body doesn’t need flowing and moving correctly, whether that is from peeing or pooping.

Hydrating for a Healthy Pelvic Floor

Since we are on the topic of pooping, let’s talk about constipation and prolapse. If you are suffering from pain during a bowel movement in the rectum, rectal bleeding, constipation, have difficulty urinating or have urges to go often, are experiencing pain during intercourse, or feel like something is bulging into the vagina, these are the signs of pelvic organ prolapse.

A rectocele is one type of pelvic organ prolapse that happens when the pelvic floor weakens. In a woman, the rectum bulges into the back wall of the vagina.

The problem often happens because of a low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids.  When you eat foods that are high in fiber, such as plant foods, whole grains, and vegetables, you are filling your body with high fiber and helping your poop to stay soft and speed up digestion, so your system moves things along better.

Exercise keeps you fit and can also help keep you regular and move food more quickly through your colon.

Constipation can lead to other serious health issues

The Buff Muff App is for women concerned with prolapse and incontinence and even those with no symptoms looking to be proactive about their pelvic health. It includes essential education, an exercise library of the most effective movements, whole body workouts, access to my vagina village - progressive and passionate experts - a weekly LIVE coaching call with me, and healthy meal plans.

In the Meal Plans section, you can find a collection of 7-day meal plans for different health and healing needs.

I started with my favourite one, the High Fiber Meal Plan, because getting adequate fiber and drinking enough water is essential to avoid constipation and the chance of suffering from prolapse or to assist in the healing process if you have symptoms.

With each Meal Plan, you can download a PDF with each day's menu, list of daily ingredients, nutrition list for the day and complete recipes with photos.

This is the Mango Chickpea Salad with Grilled Chicken Kabobs.

The goal with the High Fiber Diets is to aim for 30 – 35 grams of fibre per day and 3 litres of water.

The other meal plans in the Buff Muff App are based on other aspects of women’s and female health, such as hormones and thyroid, menstruation, and menopause.

A new meal plan is added each month to add some deliciousness to your life.

If you are concerned about symptoms of prolapse or incontinence and ready to discover how exercise can strengthen the pelvic floor and healthy eating encourages whole-body fitness, download the App Today on iPhone or Android.

Join our community of women supporting each other toward a healthier life! You deserve it!

The 28-Day Challenge and Buff Muff Membership

I recommend checking out my comprehensive pelvic health education and fitness programs on my Buff Muff App. The most complete Pelvic Floor & Kegel exercise App to strengthen the pelvic floor.

The Buff Muff 28-Day Challenge (housed in the App) gets you started, and the Annual membership keeps you progressing so you can laugh, run, jump, and lift without the pesky leaks and annoying discomfort of prolapse symptoms.