"Breathe Your Way to Better Health: The Power of Proper Breathing and Acupuncture for Pelvic Floor Wellness"

Hey there! If you're looking for a way to age gracefully and maintain your health, you might want to start with proper breathing. Studies show that correct breathing techniques can do wonders for women's health during midlife and beyond, especially for managing conditions like pelvic floor disorders.

Midlife: A Critical Window for Women's Health

According to the article "Women’s Midlife Health: Why the Midlife Matters," midlife for women extends from around 35-40 years of age to 60-65 years (Harlow & Derby, 2015). During this period, women face the hallmark signs of menopause, including hot flashes, urinary incontinence, insomnia, brain fog, weight gain, and depression. Additionally, other health issues can worsen during midlife, making it a critical window for disease prevention and health optimization. Historically, there is a lack of research and coping strategies to support women in this age group.

One significant health issue that many women face during midlife is pelvic floor dysfunction (PFD). PFD occurs when the muscles making up the pelvic floor hammock are weakened or injured, leading to conditions such as urinary incontinence, fecal incontinence, and pelvic organ prolapse. Shockingly, nearly 24 percent of U.S. women are affected by one or more pelvic floor disorders, and this number increases with age (Wu et al., 2009).

Here's where breathing comes in - did you know that the diaphragm and the pelvic floor muscles are closely related? Our pelvic floor muscles (PFM) and the diaphragm work together as as a team and form a pressure system in the abdomen.

When we inhale, our diaphragm and pelvic floor both move downwards. The opposite happens when we exhale- they both move upwards. Breathing in triggers the diaphragm to contract, which then lowers the pelvic floor due to intra-abdominal pressure. Breathing out, on the other hand, lifts the diaphragm and activates stomach muscles, which lifts the pelvic floor. When done correctly, proper breathing helps to relax the pelvic floor muscles, reduce muscle tension, and can even reduce urinary incontinence.

So how do you breathe properly? There are three types of breathing - (1) quiet breathing, (2) shallow breathing, and (3) deep breathing aka “Diaphragmatic Breathing”. Diaphragmatic breathing breathing is the way to go here, activating core abdominal and pelvic floor muscles to promote relaxation and manage stress levels.

Of course, there are barriers to proper breathing - things like poor posture, stress, smoking, and obesity can hinder our breathing. But when done right, proper breathing can also help with stress management, better sleep quality, blood circulation, and a stronger immune response.

Along with the benefits of proper diaphragmatic breathing that we've already covered, there is also evidence that supports acupuncture is an effective treatment for pelvic floor dysfunction. Acupuncture is a modality in Traditional Chinese Medicine that involves inserting thin needles into specific points on the body to stimulate blood flow, manipulate soft tissue, and promote healing. Studies have shown that acupuncture can improve pelvic floor muscle strength and reduce urinary incontinence in women with PFDs.

When combined with proper diaphragmatic breathing, acupuncture can be a powerful tool in managing pelvic floor dysfunction and improving overall women's health during midlife and beyond. So if you're struggling with PFDs, consider looking into acupuncture and incorporating proper breathing techniques into your daily routine. Breathing correctly is a powerful tool that can promote women's health during midlife and beyond, helping us lead healthier and more vibrant lives.

So take a deep breath and start your journey to better health and graceful aging!

References:

• Wu, J. M., Hundley, A. F., Fulton, R. G., & Myers, E. R. (2009). Forecasting the prevalence of pelvic floor disorders in U.S. Women: 2010 to 2050.

• Hodges, P. W., Sapsford, R., & Pengel, L. H. (2007). Postural and respiratory functions of the pelvic floor muscles.

• Toprak, N., Sen, S., & Varhan, B. (2022). The role of diaphragmatic breathing exercise on urinary incontinence treatment: A pilot study.