Pelvic floor issues are one of those embarrassing topics we don’t really talk about yet one in three women are affected and increasing numbers of men also. Here are some important suggestions from Kris Tynan.
To improve your pelvic floor muscles and reduce the risk of unwanted ‘leakage’ you first of all need to learn how to engage them.
Here are some tips:
Imagine you are in a lift about to break wind when someone gets into the lift and you decide to hold on. That’s the pelvic floor engaged. As you feel that tension, check to make sure you are not holding your breath. have not clenched your buttocks or engaged your upper abdominals.
Relax after the count of two and then repeat a few more times.
Another way to engage the pelvic muscles is to try stopping the flow of urine when you are on the toilet. That’s the feeling.
Don’t actually practise on the toilet however – just do it once or twice to check you have got the right muscles. Men might find it helpful to imagine the ‘shrivelling’ effect that results from walking into a very cold sea!
Two months ago the price of avocados was a little bit ridiculous!
The new season is just around the corner though so prices are coming back to normal and it is appropriate to remind ourselves of what a great food they are.
Avocados are rich in monounsaturated fats as well as loads of vitamins to boot – E, K and C to mention just a few. Not only that, but they pack a serious fibre punch; 5 grams in just a small half. Between the fibre and healthy fat content, you’ll have no problem staying full for hours after enjoying a delicious avocado.
Makes for a great snack, side dish with dinner or addition to salads.
By the way are they classified as a fruit or a vegetable?
Watch out for more great exercise and lifestyle tips from Kris Tynan next month.
You can buy the Super Senior Kit Home Exercise Programme from our Memory Shop for $59.00.