Prevent crossbreeding in the elderly with these 5 steps

Displacement or uterine prolapse is a condition in which the pelvic muscles and ligaments stretch and weaken causing the uterus to move out of its normal position. As a result, the uterus will descend and protrude out of the vagina. The bladder, urethra (urinary tract), and colorectal (the muscle tube that controls the intestines) can also descend like the uterus. Heredity can occur in women of all ages. However, increasing age and the postmenopausal phase are one of the causes of this condition. Fortunately, you can prevent breeding in older adults.

How to prevent descent

As we get older, the function of organs in a woman's body will naturally decline. Preventing progeny in the elderly can be done by applying the following things.

1. Kegel exercises

The most recommended exercise to strengthen the pelvic floor muscles is Kegel exercises. This exercise can be done by tightening the pelvic muscles. To locate the pelvic floor muscles, try to tighten the muscles in the vaginal area as if you were holding back the urine while urinating. The muscles that contract are your pelvic floor muscles.

If you already know the location of the pelvic floor muscles, see how to do Kegel exercises in the following women.

1. Hold your lower pelvic contractions for about 3 seconds.
2. While toning these muscles, don't hold your breath or tighten your abs, thighs, and buttocks.
3. Relax your pelvic floor again for 3 seconds.
4. Repeat this muscle exercise up to 10 times.
5. For maximum results, do this exercise three times a day.

You can do this in a lying or standing position. Experts also recommend that all adults get 20 to 30 minutes of aerobic exercise three to five times a week.

For those of you who are elderly and rarely do sports, you should consult your doctor to ascertain what sports are recommended and for how long. Kegel exercises can help your muscles, tendons and ligaments stay strong.

2. Eating nutritionally appropriate foods

Eating the right kind of nutrition can help you control your weight. By doing so, you can help reduce the pressure on your pelvic floor muscles. Being overweight or obese is indeed more at risk of experiencing descent when you are older, or even faster. For that, do a balanced diet by eating fruits and vegetables.

3. Increase the consumption of fiber

Constipation is one of the factors that triggers the descent of the crossbreed. This is because when you are constipated, it will be difficult for you to have a bowel movement. Pushing too hard can have an effect on the pelvic muscles. So, avoiding constipation by eating foods high in fiber and consuming lots of fluids is a powerful way to avoid the risk of descent.

4. Avoid smoking

Smoking does not bring the slightest benefit to health. The bad effects of smoking that you may not be aware of is that it can trigger the descent of the crossbreed. Why so? This is because smokers are more likely to have a cough, which is a risk factor for straining your uterine ligaments. so, if you don't smoke, you are less likely to cough and prevent the descent of the breed.

5. Be careful when lifting heavy weights

Another way to prevent descent is to make sure that you are lifting heavy objects correctly. Lift heavy objects with your back straight. Lift weights using your leg muscles and not your abdominal muscles. So let's say you want to lift a box off the floor. Take it by squatting, then take the item and stand up slowly, do not take it while bending down.

If you have trouble, ask someone else to lift objects that are too heavy to avoid the risk of descending the cross.

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