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Have you been told to try Kegels to help strengthen your pelvic floor muscles?

The pelvic floor is a group of muscles and tissues that form a hammock-like structure at the base of the pelvis, supporting various organs such as the bladder, uterus, and rectum. These muscles play a crucial role in controlling bowel and bladder functions, stabilizing the pelvis, and contributing to sexual function.

The Bridge Exercise: Kegels focus on the pelvic floor muscles, but a holistic approach involves engaging surrounding muscle groups as well. The bridge exercise is a perfect example. Lie on your back with knees bent and lift your hips toward the ceiling. This movement engages not only the pelvic floor but also the core and lower back muscles. By incorporating the bridge into your routine, you promote overall pelvic stability and strength.

Deep Squats: Squats are renowned for their ability to target various muscle groups, and when performed correctly, they can be a valuable addition to pelvic floor therapy. Deep squats engage the glutes, hamstrings, and pelvic floor muscles simultaneously. As you squat into position, ensure proper form to maximize the benefits and strengthen the pelvic floor in a functional way.

Pelvic Tilts: Pelvic tilts are an effective exercise to enhance pelvic mobility and flexibility. While lying on your back with knees bent, gently rock your pelvis backward and forward. This simple yet impactful movement helps activate and stretch the pelvic floor muscles, promoting flexibility and preventing tension buildup.

Butterfly Stretch: Stretching is a crucial component of any well-rounded exercise routine. The butterfly stretch, where you sit with the soles of your feet together and gently press your knees towards the floor, targets the inner thighs and pelvic floor. This stretch promotes relaxation and flexibility in the pelvic region, complementing the strengthening aspects of other exercises.

Diaphragmatic Breathing: Often overlooked, proper breathing techniques play a significant role in pelvic floor health. Diaphragmatic breathing involves deep inhalation and exhalation, allowing the diaphragm to move freely. This type of breathing supports optimal functioning of the pelvic floor muscles and helps release tension.

Traveling abroad is an exciting adventure, but it comes with its own set of health considerations.

To ensure a safe and enjoyable journey, understanding the basics of international travel medicine is crucial. Here’s a comprehensive guide on what you need to know before embarking on your global escapade.

Preparation is Key

Before embarking on an international adventure, thorough preparation is essential. Researching the destination’s health risks, climate, and healthcare infrastructure is a crucial first step. The Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) are valuable resources for up-to-date travel health information.

Not all travelers face the same health risks, and that’s where a travel medicine specialist becomes invaluable. These healthcare professionals are trained to assess individual health risks based on the traveler’s medical history, itinerary, and planned activities. They provide personalized advice on vaccinations, preventive medications, and health precautions tailored to the specific travel needs. Make sure to make an appointment with your normal healthcare provider or a travel medicine specialist at least one month before you leave in case a needed vaccination requires multiple doses or required prescriptions can be taken in time for travel.

Vaccinations: Shielding Against Diseases

Different regions of the world pose varying risks of infectious diseases, making immunizations a vital component of pre-travel healthcare. It’s crucial to plan vaccinations well in advance, as some vaccines require multiple doses over several weeks for full effectiveness.

Common vaccinations for international travelers include:

• Routine Vaccinations: Ensure routine vaccinations, such as measles, mumps, rubella (MMR), diphtheria, tetanus, and pertussis (DTaP), are up to date.
• Travel-Specific Vaccinations: Depending on the destination, additional vaccinations may be recommended. For example, yellow fever vaccination is required or recommended for entry into certain countries such as Mali and Ethiopia; malaria prevention is recommended or required for countries or parts of countries such as Peru and Thailand; and the hepatitis A and B vaccines are often advised for travelers to regions with increased prevalence, such as Belize and Jamaica.
• Seasonal Vaccinations: Influenza, COVID-19, and other seasonal vaccinations should be considered, especially if traveling during peak transmission periods.

You may be able to get some travel vaccines from your primary healthcare provider. If you need help finding a location that provides certain vaccines or medicines, visit CDC’s Find a Clinic page.

Health Precautions During Travel

In addition to vaccinations, travelers should use preventive measures to reduce the risk of illness during their journey.

• Basic hygiene practices, such as frequent handwashing, using hand sanitizers, and avoiding contact with sick individuals, can go a long way in preventing the spread of infectious diseases.
• Safe food and water practices are equally important. Consuming only properly cooked and thoroughly washed food, and drinking bottled or treated water, helps minimize the risk of foodborne illnesses such as traveler’s diarrhea.
• Avoid petting stray dogs and cats due to prevent rabies exposure.

Access to Medical Care Abroad

Despite careful preparation, unexpected health issues may arise during international travel. Understanding the local healthcare system and having access to medical care is crucial in such situations. Familiarize yourself with the local healthcare system, know the location of medical facilities, and ensure you have access to English-speaking healthcare professionals. Verify that your health insurance covers overseas medical expenses and understand the procedures for seeking medical assistance in your destination.

International travel offers a world of possibilities, but safeguarding your health should be a top priority. By investing time in thorough preparation, obtaining necessary vaccinations, and practicing preventive measures, travelers can minimize health risks and maximize the enjoyment of their global adventures. Remember, a healthy traveler is a happy traveler. Safe travels!

Caretakers are unsung heroes, dedicating their time and energy to the well-being of others.

However, the demands of caring for a loved one while they’re unwell can take a toll on their physical, emotional, and mental health. Caretaker fatigue — a condition that affects the well-being of those providing care — is not a sign of inadequacy or lack of love; it’s a real and pervasive challenge that requires attention and understanding.

While the focus is naturally on the well-being of the person receiving care, the caretaker often neglects their own needs. This selflessness can lead to a gradual decline in the caretaker’s health, both mentally and physically. The silent toll of caretaker fatigue can impact their relationships, job performance, and overall quality of life.

To address caretaker fatigue, it is important to acknowledge the needs of the caretaker. Often, caretakers feel guilty for considering their own well-being, but self-care is not a luxury — it’s a necessity. Friends, family, and the broader community can help by recognizing the caretaker’s sacrifices and supporting their efforts in maintaining a healthy balance between caregiving and self-care.

Supportive Environment: Caretakers need a robust support system to prevent burnout. Friends and family should actively offer assistance and encourage the caretaker to take breaks, prioritize their health, and seek help when needed. Due to feeling guilty about considering their own feelings, they often will not ask for help themselves. Open communication is key to understanding the caretaker’s needs and providing the necessary support.

Professional Assistance: The caretaker’s emotional well-being is just as important as the physical care they provide. Seeking professional assistance, such as counseling or therapy, can be a transformative step. These services offer a safe space for caretakers to express their feelings, navigate the challenges they face, and develop coping mechanisms for caretaker fatigue. Many employee benefits cover in-person or online therapy to help you or a covered family member needing professional therapy.

Respite Care: Respite care, or temporary relief for caretakers, is an invaluable resource in preventing and alleviating caretaker fatigue. It allows caretakers to take a step back, recharge, and attend to their own needs. Community organizations and healthcare providers should actively promote and provide respite care options to ensure the sustained well-being of caretakers.

By acknowledging the caretaker’s needs, promoting open communication, and providing access to professional assistance and respite care, we can ensure that those who care for others are also cared for in return. After all, who is caring for the caretaker if not the community and society they serve?