Health
Matters
COMPILED BY KATE LOCKETT. PHOTOS: GETTY IMAGES
Between three and six million
women are estimated to suffer
from some form of bladder
weakness according to the NHS.
But the condition can be helped
by strong pelvic floor muscles.
“The pelvic floor is a magic set
of muscles,” says fitness expert
Jane Wake. “Not only is it
responsible for supporting vital
organs for bladder and bowel
control, it is also a part of our deep
core muscles and deep abdominal
muscles that pull your tummy in.”
The pelvic floor also helps the
deep core muscles support your
back, which can help alleviate
many types of back pain and
prevent injury.
When it comes to the best
exercises for your pelvic floor,
Jane has just the trick.
“Sit down and, maintaining
your posture, sit up tall,” she says.
“Make sure you don’t lift your
pelvis and avoid sticking your
chest out. Once in this position,
look straight ahead and find your
pelvic floor by imagining you’re
stopping wind escaping from the
back and wee from the front. Lift
your pelvic floor muscles up for
five seconds, while breathing
naturally – don’t hold your breath.
Relax for five seconds and repeat.
Do this six to ten times in total.
“The greatest thing is that this
can be done anytime, anywhere.”When supermodel Elle
Macpherson is feeling
down or stressed due to
hormonal energy slumps,
she swears by her WelleCo
Women’s Libido +
Hormone Support Super
Booster, seven sachets for
£45; visit welleco.co.uk.
A blend of herbs and
adaptogens – natural
substances said to help
the body adjust to stress- it claims to help balance
your hormones naturally
while enhancing your
energy and libido.
Ingredients include
vitamin E, maca root- traditionally used to
improve energy and
stamina – and black
cohosh, a herbal
remedy often given to
women to treat
menopause symptoms
such as hot flushes and
night sweats. Take with
water once a day for a
week and repeat the
dose when you feel you
need a boost.
HIT THE
FLOOR
DIGITAL
DOWNTIME
BODY BOOSTER
How to strengthen your pelvic floor,
get help with your smartphone addiction,
and a quick hormonal pick-me-up
HEALTH
One of the most famous
methods to curb bad habits,
Allen Carr’s Easyway has been
used by millions of people
trying to quit smoking,
alcohol and refined sugar.
Now it’s here to help with our
addiction to screen time.
On a typical weekday, we
spend six hours looking at
screens, including
smartphones, tablets and
laptops. However, studies
suggest that excessive use can
lead to problems such as poor
posture and anxiety.
Smart Phone, Dumb Phone
from Allen Carr’s Easyway with
John Dicey (Arcturus, £9.99),
aims to stop you scrolling.
Tips include a screen-free
hour before bedtime and
leaving devices in another
room while you sleep.99