How to do Kegel exercises

KEGEL exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowels. They can help in the prevention of and control of urinary incontinence. These exercise are also beneficial for women who have difficulty achieving orgasm. Kegel exercises can be performed just about anywhere and anytime — while you are sitting at your desk, driving in your car, or watching TV.

Step 1: Find your pelvic muscles. Try to stop the flow of urine while you are urinating. Do not use this as your regular Kegel exercise routine because the performance of Kegels while urinating can have the opposite effect of weakening the pelvic muscles. Alternatively, you can insert a finger inside your vagina and try to squeeze the surrounding muscles. While doing this, you should feel your vagina tighten and your pelvic floor move upward. Next, relax your muscles and feel your pelvic floor return to the starting position. This tightening is the basic move of the Kegel exercise.

Step 2: Perfect your technique. Once you’ve identified your pelvic floor muscles, you can begin the exercise. Tighten your pelvic floor muscles as described in Step 1; hold the contraction (“tightening”) for five seconds, then relax for five seconds. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. Aim for at least three sets of 10 repetitions each day.

Step 3: Maintain focus. Focus on tightening only your pelvic floor muscles. Avoid tightening any other area of the body. Breathe normally during the exercises.

How to stop smoking

THE benefits of quitting smoking are substantial and include a decrease in the risk of heart attack, stroke, chronic lung disease and cancers of the lung, pharynx (back of the throat), larynx (voice box), oesophagus, bladder and pancreas.

Many smokers will attest to the fact that quitting smoking is not easy. The withdrawal from nicotine, the addictive drug found in tobacco, is characterised by unpleasant, temporary symptoms that include headache, anxiety, nausea and a craving for more cigarettes. Most withdrawal symptoms peak 48 hours after quitting and are completely gone in six months.

Here are some tips to deal with them.

Symptom: Cough

Cause: Body is getting rid of mucous which has blocked airways.

What to do: Drink plenty of fluids, take cough drops or cough syrup.

Symptom: Lightheadedness

Cause: Body is getting extra oxygen.

What to do: Be careful when getting up and changing positions.

Symptom: Headache

Cause: There is more oxygen in system and less carbon monoxide.

What to do: Increase water intake, do relaxation exercises, take painkillers.

Symptom: Constipation, gas, abdominal cramps.

Cause: Intestinal movement which decreases for a brief period.

What to do: Drink plenty of fluids, exercise, eat fibre-rich foods.

Symptom: Irritability

Cause: Body is craving nicotine.

What to do: Walk, cut down on caffeine (found in coffee, tea, chocolate and some sodas), relaxation exercises.

Symptom: Insomnia

Cause: Nicotine affects brain wave function.

What to do: Relaxation exercises, cut down on caffeine.

Symptom: Difficulty concentrating.

Cause: Body needs time to adjust to lack of stimulation from nicotine.

What to do: Plan workload, avoid additional stress, relaxation exercises.

Symptom: Hunger, increased appetite

Cause: Craving for cigarettes may be confused with hunger pangs.

What to do: Drink water and low-calorie drinks, eat low calorie snacks.

Urinary incontinence and sex

SEXUAL activity can place extra pressure on the abdomen and bladder causing urine to leak. This is known as urinary incontinence and it can cause some amount of inhibition. Urinary incontinence does not have to be a barrier to a normal sex life. Here are some tips to deal with this problem.

Limit fluid intake prior to sex. Avoid drinking fluids for about an hour before sex. Also pass urine just before intercourse.

Perform Kegel exercises regularly. Research has demonstrated that women who do Kegels on a regular basis suffer less urine leakage during intercourse.

Choose your sexual position carefully. Certain positions make incontinence less likely. For example, the woman on top position enables the woman to control her movement and depth of penetration leading to better control of her pelvic muscles.

Discuss incontinence with your sexual partner. Although this may be embarrassing to some persons, a frank discussion can improve your self-esteem and strengthen the intimate bonds of the relationship. Seek advice from your doctor.

Dr Jacqueline E Campbell is a family physician. She is the author of the book A Patient’s Guide to the Treatment of Diabetes Mellitus.