Did you know your heart and your pelvic floor are more connected than you might think? February is American Heart Month, and while we often associate it with cholesterol and blood pressure, it’s also a great time to show your heart some love—especially if you’re working on your pelvic health.
Here’s the deal: a healthy heart does so much more than keep you alive (though that’s kind of a big one). It also supports better circulation, reduces inflammation, and helps your body heal. And guess what? All those benefits trickle down (literally!) to your pelvic floor. So, let’s chat about some heart-healthy habits you can embrace during your pelvic floor therapy journey.
Why Heart Health Matters for Your Pelvic Floor
Your heart is the engine of your body, pumping oxygen and nutrients everywhere—including your pelvic muscles, tissues, and nerves. When your heart is strong, it boosts blood flow to the pelvic region, which helps with muscle recovery, reduces pain, and even improves bladder and bowel control. So, by keeping your heart happy, you’re also giving your pelvic floor a little TLC. See? It’s all connected!
Heart-Healthy Habits You Can Start Today
1. Get Moving!
We’ve all heard that exercise is good for your heart, but if you’re in pelvic floor therapy, you might be wondering where to start. Pair your pelvic floor exercises with some light cardio. A brisk 10-minute walk before or after your exercises can make a big difference!
2. Fuel Your Body (and Your Pelvic Floor)
What you eat has a huge impact on your heart—and your pelvic health. A heart-healthy diet rich in whole, unprocessed foods also supports bowel movements, healthy tissues and reduces inflammation in the pelvic area.
What to Add to Your Plate:
Bright, colorful fruits and veggies for their anti-inflammatory magic
Whole grains like oats and quinoa for steady energy
Lean proteins (think chicken, fish, or plant-based options) to help muscles repair
Healthy fats like avocado and nuts for better tissue health
What to Skip: Processed snacks, sugary or carbonated drinks, and salty foods—they’re rough on your heart and your bladder.
3. Breathe Deep and Let It Go
Your breath is powerful, and not just for your lungs. Diaphragmatic breathing—deep belly breaths—relaxes your pelvic floor and reduces stress, which is a win for both your heart and your muscles.
Try This: Take five deep, slow breaths right now. Feel your belly rise as you inhale and gently fall as you exhale. Feels good, right? Congratulations - you have just tapped into your parasympathetic (rest and digest) nervous system!
4. Find Your Balance
Stress is one of the biggest enemies of your heart and your pelvic floor. When you’re tense, your pelvic muscles can tighten up, which doesn’t help anything. Incorporate mindfulness or light yoga stretches into your day to keep stress levels in check.
5. Posture and Heart-Friendly Movement
Good posture is your pelvic floor’s BFF, and it’s great for your heart too! Sitting or standing tall opens up your chest, makes breathing easier, and helps with circulation. Your therapist can show you how to adjust your alignment to protect your pelvic floor and support your overall health.
When to Check In
If you’re trying something new, listen to your body. If you feel lightheaded, experience unusual pelvic pain, or notice your heart racing, take a break and talk to your primary care physician or healthcare provider.
You’ve Got This!
Pelvic floor therapy is already a step toward taking better care of yourself. By weaving in heart-healthy habits, you’re doubling down on your commitment to your overall health—and that’s something to be proud of.
This February, let’s make your heart and your pelvic floor a team. Whether it’s a walk in the fresh air, a plate of delicious greens, or a few deep breaths, every small change adds up to big benefits. Your heart (and your pelvic floor!) will thank you. ❤️
References:
American Heart Association. (2023). Heart Disease and Stroke Statistics. www.heart.org
Mayo Clinic. (2023). Mediterranean Diet Basics for Heart and Overall Wellness. www.mayoclinic.org
Cleveland Clinic. (2023). Stress Reduction for Cardiovascular and Musculoskeletal Health. www.clevelandclinic.org
National Institutes of Health. (2023). Heart Health and Circulation. www.nih.gov
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