So, how do you know if your incontinence is caused by a weakened pelvic floor? The first step is to create a bladder diary. This consists of recording your food and liquid intake and monitoring the number of times you need to urinate, actually leak urine or the amount of urine passed at each void. When examining the bladder diary, a doctor can see any patterns that might suggest a cause of your incontinence. The cure can be as simple as timing when you use the bathroom to train your bladder. Additional behavioral measures include monitoring your fluid intake, learning not to strain when voiding and using Kegel exercises to increase the strength of your pelvic floor muscles.

Ironically, most women have been told at some point that Kegel exercises help maintain muscle strength and increase sexual pleasure, yet many cannot isolate the proper muscles or perform the contraction correctly. As a result, the contractions don’t really do anything to improve muscle strength.
The first step is isolating the proper muscles. Try imagining that you are sitting on top of a marble. If you wanted to pick up the marble with your vagina what would you do? Visualize sucking the marble up into your vaginal canal. Do not squeeze your buttocks, stomach or thigh muscles. If the wrong muscles are used, it can actually put more pressure on the pelvic floor muscles. Simply tighten the pelvic muscles. Breathe slowly and deeply.

Repeat several times, but be careful you don’t overdo it as this can lead to muscle fatigue.  In the beginning, pick a quiet place to practice where you can lie down. This is helpful in the beginning so you don’t have to fight gravity. Contract your pelvic muscles and hold for a count of three. Release the contraction and rest for another count of three. Do as many as you can and try to increase your Kegels to three sets of 10 repeats. As your strength increases, begin exercising while sitting or standing. In these positions gravity will add resistance which helps you increase your strength.

And remember, you must be patient. You don’t lose 30 pounds in a day. You can’t give up. In only 3-6 weeks you will see results. And you only need to spend 5 minutes a day. For some, the addition of Vaginal Weights or Cones will help to keep your motivation. Whatever you do, just keep at it. Isn’t 6 weeks of patience better than a major abdominal surgery or drugs for the rest of your life?

The Rhythm Touch tens unit is a battery powered machine sends a mild electric shock through an electrode to a certain part of the body. Why would you want to shock yourself if you are already in pain? It just so happens that this mild electrical impulse can help to block your pain signals. For chronic pain sufferers, the Rhythm Touch can provide relief from pain for several hours after a session. If the machine does not remove all sensation of pain, it will often reduce the severity of pain enough to allow the patient to reduce their levels of pain medication. In some cases, patients will carry their Rhythm Touch with them and turn it on and off as needed.

I know this sounds too good to be true, but there is science behind the way the Rhythm Touch works. The first theory is the Gate Theory. This theory hypothesizes that the nerves the body can carry only one type of signal at a time. Pain signals are carried along the same nerves that carry the sensation of vibration. By over stimulating the nerves with electric current, the brain will become confused. Instead of a pain message, your brain will receive a vibration message.

The second theory is the Endorphin theory.  This theory suggests that the electrical impulses of the Rhythm Touch will release the body’s own endorphins which will minimize the experience of pain.

Whatever the mechanism of the pain relief, this unit works. It can help with chronic pain such as arthritis or fibromyalgia. It can also relieve short term pain associated with rehabilitation after injury. The units can treat larger areas such as the back or shoulder but can also be used on smaller areas such as a knee or elbow. Imagine being pain free and drug free at the same time. It’s like a miracle.

It is obvious that a strong muscle will contract more strongly than a flabby muscle.  But new studies have shown that Kegel contractions also increase the blood flow to the pelvic region. Women report an increase in arousal after performing these contractions.  Sometimes when the muscles are very strong, it is possible to masturbate to orgasm without using your hands! It has also been shown that many women who perform these exercises regularly can experience vaginal orgasm for the first time. Women report more frequent, stronger and even multiple orgasms when repeatedly performing Kegel exercises.

Now let’s not rain on the sexual party, but Kegels do have important long term benefits. Stronger pelvic floor muscles will certainly be a great investment in your urinary control. The older you get, the more your muscles will begin to weaken. Beginning Kegels at a younger age strengthen the muscles and help maintain muscle tone over time.  It’s better to be proactive in the development of urinary incontinence that to have to work harder to stop it.

So, let’s make sure that we know how to properly perform a Kegel exercise.  First, you need to recognize the sensation of a Kegel contraction.  The pelvic floor muscles are most commonly used to stop the flow of urine when you are going to the bathroom.  Squeeze as though you are stopping the flow of urine and you have now isolated the correct muscles.  Now, contracting and releasing are not enough to build strength.  You need to contract and hold that contraction for a count of 10.  Then relax and rest for a count of 10. You need to repeat these in sets of 10 at least twice a day.  The great thing is that you can do them anytime.  While you are driving, or in the shower.  Anytime can be a convenient discrete time to start building those muscles.  And ladies for quicker results, add some Vaginal Weights to your exercise plan.  You will feel great and your partner just might thank you.

The emWave 2, like previous Heartmath products, teaches you to control your body with breathing and focus on positive emotions.  The great thing about this new product is the combination of portability and connectivity. This new machine will work on the go with a finger or ear sensor.  Both sensors quickly read your heart rhythms and translate the information into LED displays on the machine.  A breathing pattern is generated that will help you to bring your measured heart rhythms into coherence.  The great thing is the new machine then stores the data for future analysis.

And it gets even better.  The emWave 2 will connect to your computer and allow you to download your sessions into a desktop application included with the machine.  The easy to use display will allow you to see details about previous sessions.  You will be able to see your session history and chart your progress. You can also use the emWave 2 in real time and see your coherence levels displayed on the computer screen as you use the machine.  There are even different challenge levels ranging from beginner to advanced. You will be entertained and challenged while keeping your body and mind in harmony.  The emWave 2 is much simpler and easier than other desktop products with the added ability to be fully portable while saving your data.

The addition of storage and real time data visibility really enhances this wonderful product.  You can use your session history to track your progress and even print out the data to share with your health professional.  The ability to take your machine on the road and review the data later will help you stay motivated and allow you to take control of your stress and emotional well being no matter where you are.

If you choose to visit your doctor, the first step will be to determine the type of incontinence you are suffering from.  The most common diagnosis is stress incontinence. When pressure is exerted on the bladder when you cough, laugh or sneeze, urine can leak out.  It can also occur when lifting or exercising.  This is a symptom of the weakening of the pelvic floor muscles.  This can be an effect of aging but can also result from child birth in women and prostate surgery in men.  Strengthening these muscles will usually reduce or eliminate this problem.  There are many incontinence products available to assist in building up the muscles of the pelvic floor.

Another common form of incontinence is Urge Incontinence.  This is an intense demanding need to urinate that occurs so suddenly that you cannot make it to the bathroom.  These sudden urges can be a symptom of other diseases, including bladder infections, Parkinson’s, or injury to the nervous system.  Treating the underlying problem will usually eliminate this type of incontinence.  If, however, the cause is unknown, there may be pharmaceutical remedies to help.

Overflow incontinence occurs when you continually leak a small amount of urine.  This can be caused by an inability to fully empty your bladder.  This is most often the result of damage to the bladder, a blockage in the urethra or nerve damage.  EMG biofeedback and surgeries are the most common treatments for this type of incontinence.

The last form is functional incontinence.  Often this is the result of a mental or physical impairment that prohibits you from getting to the bathroom or recognizing the need to go. This is most common in the elderly or infirm.  Treatments for this type of incontinence are poor due to the fact that the issue is caused by problems that don’t actually have to do with the urinary system.

Whatever the type of incontinence you are troubled by, there are many treatments available.  It is a good idea to discuss the issue with your doctor so a treatment plan can be developed for your particular form on incontinence.

You will find the results amazing. Using these weights as part of a pelvic floor exercise program will yield positive results.  The variance in weight of each piece will help you to track your progress over time.  Starting with the lightest weight and progressing through to the heaviest. These weights are a wonderful addition to any program and offer a lifetime of self a paced treatment.  No more accidents.  Side effects?  How does increased sexual pleasure grab you?

Lady Care Vaginal Weights are very discreet. The weights are inserted like a tampon and can be cleaned with ordinary anti-bacterial soap.  They are a safe and natural way for women to take control of their sexual and urinary health. Once inserted correctly the muscles almost automatically contract providing you an easy way to isolate the pelvic floor.  You don’t need to worry if the correct muscles are being used.  Simply contract to hold the weight inside.  It’s easy to do and you can find time to fit this workout into your routine easily.

An even greater idea is to begin using the weights before you experience a problem. Stronger pelvic floor muscles will aid in child birth and will help
support your uterus and bladder during pregnancy.  And the stronger the muscles, the better the sexual activity will feel.  It’s a win-win situation.

Even if you have had several pregnancies or are feeling the effects of age, incontinence doesn’t need to rule your life.  Vaginal weights are appropriate for women of all ages.  You can even use them during pregnancy with your doctor’s permission. Best of all, you can find these weights online and have them delivered discretely, right to your doorstep. There’s no better time than right now to start the path towards a healthier urinary system!

The emWave PSR was developed by Heartmath using the science of HRV (heart rate variability). Analysis of heart rate variability has been recognized as a
powerful measure that reflects the brain-heart interactions in the autonomic nervous system.  These interactions are extremely sensitive to changes in emotional state.   As a result they are a good reflection of the stress levels one is subjected to at any given time. The emWave PSR can measure the changes and give the user an indication of their level of stress.

But the emWave PSR does not stop there.  In addition to giving you a picture of your stress level, the device can also train you to relax.  How can a hand held device teach relaxation?  Well, this machine teaches you how to create “coherence”.  Biological coherence is the scientific term for having a highly
efficient and harmonious physiological state.  This means that your body, including the nervous, cardiovascular, hormonal and immune systems are in sync. In layman’s terms, you are in “the zone”.  People experiencing a high level of coherence report having a more positive attitude, more energy and generally feel better.  This signals the brain to relax and let go of pent up stress and anxiety.

And it couldn’t be easier to use. The emWave PSR reads your body’s coherence using a finger clip.  Place your thumb on the sensor and you are ready to begin.  The machine will detect your pulse and begin to help you pace your breathing.  Changes in coherence are displayed on the LED screen in real time. The color changes (red-stressed, blue-improving, green-coherence) will indicate progress.  Practicing with the emWave PSR will help you achieve the goal of keeping your body in a high coherence state for longer periods of time.  And it can be used anywhere.  Take it to that meeting or presentation and relax before you speak. Use it after a difficult client or co-worker interaction.  You will never have to be a victim of incoherence again. Feeling great is just a fingertip away.

In the past, doctors would recommend Kegel exercises primarily for women but also for men.  A Kegel contraction is a contraction of the pelvic floor that is held for up to 10 seconds.  To isolate these muscles, try to stop the flow of urine while going to the bathroom.  These are the muscles used when performing a Kegel. Kegel exercises must be performed in sets of 10 up to 5 times a day, every day.  Unfortunately, most women are not motivated to carry out the contractions and over time, and rarely see a significant difference.  For men it can be hard to isolate the pelvic floor muscles and often the contractions are not done properly. 

However, most people don’t realize that Dr. Arnold Kegel never intended that these exercicses be done without some resistance.  In women this means inserting a weight or probe into the vagina or for men, in the rectum.  Over the years, a number of products have been developed to support building the pelvic floor muscles with resistance training.  One of the best and most sensitive of these devices is the Pertiron Perineometer.  This machine can be used with either a vaginal or anal sensor.  Because the sensors are removable, it makes a great device for clinics and doctor’s offices.  The sensor’s can also be used with other products making them a great investment in pelvic health.

How does it work?  The Peritron Perineometer comes with a medical grade silicon sensor which can detect the even the weakest of muscle contractions.  This means it is suitable for women who have extremely weak pelvic floors as well as men and women recovering from surgeries or other trauma. The unit provides feedback  in both visual and audio forms.   Light-up bars show the increases and decreases in the strength of the contractions.  In addition, audio tones compliment the visual display.  The measurements from this machine are much more accurate compared to most other units on the market making this a great tool for both professionals and individuals seeking relief.

The recent study included a number of people over the age of 65 who had been included in a previous study that followed their exercise patterns for nearly 25 years.  The original study divided the participants by how much exercise they did on a weekly basis.  The group was evaluated by number of weekly sessions rather then by the length or intensity of the individual work outs.  When a heart mass MRI was taken, the differences were profound.  Those who exercised casually, 2-3 times a week, had lost heart mass compared to the young adult group (aged 24-35).  Those classified as “master athletes” who exercised 6-7 times a week showed increased heart mass.  In some cases those “master athletes” who are over the age of 65 had more heart mass than young adults who had a sedentary lifestyle.

What this shows us is that youth can truly be wasted.  Exercise isn’t only about losing weight or staying in shape.  It’s about preparing your body for the future.  When you increase your heart rate, you are not only providing benefits to your body systemically, you are actually giving your heart muscle a workout. You are providing a cushion for that vital organ, building its strength and stamina.  As we age, we lose lots of things, but we can stop this process.  Muscle mass declines as we age.  Strength training helps minimize this effect. It makes sense then that keeping your heart muscle safe will allow it to better withstand the ravages of aging.  It is believed that if middle aged adults can be coaxed off the couch, they will be able to re-build lost heart muscle and live a longer, healthier life.   They may also reduce the risk of major heart conditions including congestive heart failure, high blood pressure and heart attach, that are associated with aging.

What can be done for these women?  The cure is quite simple.  Strengthen the muscles of the pelvic floor.  The best way to do this is to institute a daily regime of Kegel exercises.  The problem with this is the results of your work take weeks to become apparent.  Many women get discouraged by the seeming lack of progress over time.  They stop doing the exercises and their muscles never really get stronger. The trick is to keep motivated.  When you go to the gym, you don’t expect to lose weight or define your abs in just a week or two.  The pelvic floor muscles are the same.  The strength must be built gradually over time.

To combat the loss of motivation, doctors sometimes recommend pelvic floor exercisers like the PFX2. The PFX2 is an exercise based-biofeedback device. This means the unit does not need batteries or any other electricity in order to work. The PFX allows the user to target and the pelvic floor muscles and strengthen them using the resistance of an internal probe.  The probe is made of a medical grade silicone and is very durable if cared for properly.  The probe and its tubing can also be replaced so the gauge can be shared in a clinical setting.

How do you use the PFX2?  It is as simple as performing Kegel exercises, but you will need a little more privacy.  The sensor is inserted into the vagina as you would insert a tampon.  When a Kegel contraction is performed, the strength is measured by the change in pressure against the vaginal sensor.  The user can observe a reference gauge that measures the muscle contraction strength.  With this information the user can chart their progress over time.  It can be helpful to track the readings in a notebook as well so that you have a written record of your progress.  This is an inexpensive way to keep motivated and cure stress incontinence.