"Doctor, I have been feeling discomfort in my lower abdomen lately, and menstrual irregularities, is there something wrong with my uterus or ovaries?" This is a common question that many women ask in their clinics. The health of the uterus and ovaries is not only related to fertility, but also to our daily life, mood and even longevity. With a few simple daily actions, we can greatly improve the health of our uterus and ovaries, which can improve our overall quality of life. Next, I'll go into more detail about the specific actions and the science behind them.
The uterus likes four movements
1. Pelvic floor exercises
Pelvic floor exercises, also known as Kegel exercises, are specialized exercises that target the pelvic floor muscles. Studies have shown that the strength of the pelvic floor muscles directly affects the health of the uterus.
Method: Find the position of the pelvic floor muscles, tighten and hold for 5 seconds, then relax for 5 seconds. Repeat this movement 10-15 times a day, three sets per day.
Benefits: This exercise strengthens the pelvic floor muscles, prevents uterine prolapse, and also improves pelvic blood circulation, helping to relieve menstrual pain and other uterine-related discomforts.
2. Pelvic rocking exercises
The pelvic rocking exercise is to promote blood circulation and relax the muscles in the pelvic area by rocking the pelvis back and forth, side to side.
Method: Stand with your feet shoulder-width apart and your hands on your waist. Slowly rock your pelvis back and forth, then from side to side, 10 times in each direction.
Benefits: This exercise can increase blood flow in the pelvic area and promote the health of the uterus and other reproductive organs. It also helps relieve menstrual pain and prevent gynecological diseases.
3. Squats
The squat is a comprehensive lower limb exercise that is effective in strengthening the muscles in the pelvic area.
Method: Stand with your feet shoulder-width apart. Squat until your thighs are parallel to the ground, then slowly stand up. Repeat 10-15 times for three sets per day.
Benefits: Squats strengthen the pelvic floor muscles and leg muscles, promote blood circulation, and help keep the uterus in a healthy state. It also helps to reduce menstrual pain and improve menstrual irregularities.
4. Belly breathing
Abdominal breathing is a form of deep breathing that helps to relax the body and mind, while also benefiting the health of the uterus.
Method: Lie on your back with your hands on your abdomen. When you inhale deeply, your abdomen bulges; When you exhale, your abdomen sinks. Breathe slowly, deeply for 5-10 minutes at a time.
Benefits: Abdominal breathing can increase blood flow in the abdomen and pelvic area, helping to relax the uterus and reduce stress. Long-term adherence can help relieve PMS and other uterine discomforts.
Two movements that the ovaries like
1. Lie on your back and raise your legs
The supine leg press is a simple but effective exercise that helps strengthen the muscles in the abdominal and pelvic area.
Method: Lie on your back on the mat with your legs together, slowly lift to a 90-degree angle to the ground, and slowly lower it. Repeat 10-15 times for three sets per day.
Benefits: This exercise can promote blood circulation around the ovaries, strengthen the abdominal muscles, help maintain ovarian health, and reduce the risk of polycystic ovary syndrome and other ovarian diseases.
2. Pelvic anterior and backward tilt exercises
Pelvic tilt and tilt exercises can effectively relax the muscles in the pelvic area and promote the health of the ovaries and other reproductive organs.
Method: Stand with your feet shoulder-width apart and your hands on your waist. Slowly tilt the pelvis forward and then back, repeating 10 times a day for three sets.
Benefits: This exercise increases blood flow in the pelvic area, relaxes tense muscles, helps improve ovarian function, and promotes hormonal balance.
Comprehensive recommendations
1. Exercise regularly
Maintaining a regular exercise routine is not only good for your uterus and ovaries, but it also improves your overall health. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, etc.
2. Eat a balanced diet
Diet is essential for female reproductive health. Eat foods rich in vitamins, minerals, and antioxidants, such as fresh fruits, vegetables, whole grains, and high-quality protein, and reduce your intake of high-fat, high-sugar, and processed foods.
3. Regular medical check-ups
Regular gynaecological examinations are an important means of prevention and early detection of uterine and ovarian diseases. It is recommended to have a comprehensive gynecological examination at least once a year, including B-ultrasound, HPV screening, etc.
4. Mental health
Mental health is equally important. Psychological problems such as long-term stress, anxiety, and depression can affect hormonal balance, which can affect uterine and ovarian health. It is recommended to relieve stress and maintain a good mental state through exercise, meditation, hobbies, etc.
The health of the uterus and ovaries has a profound impact on a woman's overall health. With simple daily exercises, we can effectively maintain and promote the health of these vital organs. I hope you can benefit from today's sharing, actively practice these beneficial actions, maintain a healthy lifestyle, and escort your own health.