08/06/2025-Sunday Special

ON SUNDAY JUNE 8, 2025 theSunday Special III

How to do Kegel exercises: A simple guide

THE key to Kegel exercises lies in identi fying and correctly engaging the pelvic floor muscles, a group of muscles that stretch like a hammock across the base of the pelvis. These muscles support your bladder, uterus and bowel and help control urination and bowel movements. Step 1: Find the right muscles The easiest way to locate your pelvic floor muscles is to stop the flow of urine midstream. The muscles you engage to do that are your pelvic floor. Once you’ve identified them, don’t keep practising this midstream stop, as it can lead to incomplete bladder emptying if done regularly. It’s just a test. You can also try tightening the muscles you would use to prevent passing gas – again, without clenching your abdomen, buttocks or thighs. These subtle muscles deep within your pelvis are what you want to focus on. Step 2: Perfect your technique Once you’ve found the right muscles, you can start the actual Kegel exercise routine. Here’s how: Get comfortable: You can do Kegels sitting, standing or lying down. When starting, lying down may help you isolate the muscles more easily. • Contract the pelvic floor muscles: Squeeze the muscles and hold the contraction for about three to five seconds. You should feel a gentle lift and tightening. • Relax: Release the contraction com pletely and rest for another three to five seconds. Relaxation is just as important as the squeeze. • Repeat: Aim for 10 to 15 repetitions per set and try to do three sets a day. Make sure you’re breathing normally throughout the exercise; don’t hold your breath. Keep your stomach, thighs and buttocks relaxed. The movement should be subtle and internal; no one should be able to tell you’re doing them. Step 3: Stay Consistent Just like any muscle-strengthening routine, results take time. With regular practice, most women notice improve ment in bladder control and pelvic muscle tone within four to 12 weeks.

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Get regular check-ups In Malaysia, infections, mainly sexually transmitted infections (STIs) like chla mydia and gonorrhoea, are often brushed aside. Conversations around them are weighed down by stigma and discomfort and as a result, many women miss out on vital education. But the truth is, these conversations are essential, especially when it comes to protecting fertility and preventing conditions like ovarian cancer. Many people don’t realise that what seems like a minor issue can have long WHUP H̆ HFWV 8QWUHDWHG LQIHFWLRQV FDQ OHDG WR FRPSOLFDWLRQV VXFK DV SHOYLF LQÀDPPD WRU\ GLVHDVH ZKLFK FDQ D̆ HFW D ZRPDQ¶V ability to conceive. Infections like toxoplasmosis can also pose serious risks during pregnancy, ZKLOH XULQDU\ WUDFW LQIHFWLRQV 87,V DUH a common concern for expectant mothers and shouldn’t be taken lightly either. “Vaginal health can impact a woman’s ability to conceive, although fertil ity involves many factors on both sides. Infections like STIs, if left untreated, can damage the reproductive system. That’s why practising safe sex, like using condoms when pregnancy isn’t planned, is key to long-term reproductive health,” stressed Aini. She also pointed out that conditions like bacterial vaginosis can increase the risk of pregnancy complications, including preterm birth. According to the National Institutes of Health, the rate of second-trimester miscarriage is significantly higher in women with BV (41.2%) compared to those without it (15.9%). The presence of BV is strongly linked to an increased risk of miscarriage.

With the rise of pills, jamu and bertangas , there’s growing concern over the risks. These methods are often marketed as ways to make the vagina healthier, but the dangers are real.”

Aini

Najwa supports this statement, echo ing these concerns, adding, “Bacterial vaginosis during pregnancy has also been associated with complications like miscar riage, preterm delivery and infections after birth.” “If you notice any unusual symptoms like itchiness, foul odour or abnormal dis charge and you’re planning to conceive, it’s best to see a gynaecologist early and get treated.” Lead to a healthier lifestyle When it comes to caring for your vaginal health, it doesn’t take expensive feminine washes or luxury wellness therapies. Simple daily habits are often the most H̆ HFWLYH \HW RYHUORRNHG “Good hygiene starts with the basics,” said Aini. “Washing your hands before and after using the toilet or handling menstrual products can make a big dif ference.” She also emphasised the importance of changing sanitary pads or tampons every few hours, even on lighter flow days, to prevent irritation or infection. For

menstrual cup users, rinsing thoroughly after each use and sterilising the cup at the end of every cycle is essential for hygiene. When it comes to what you eat, Najwa highlighted the benefits of a balanced diet in supporting vaginal health. “A diet low in sugar and rich in probiotics and prebiotics helps maintain a healthy vaginal microbiome,” she explained. “Fruits and vegetables also boost your immune system, which lowers the risk of infections.” Exercise also plays a role, not just for overall health, but also for maintaining hormonal balance and improving circula tion. Najwa recommends incorporating Kegel exercises, which help strengthen WKH SHOYLF ÀRRU DQG FDQ EH GRQH DOPRVW anywhere. “Kegel exercises support pelvic muscle strength and reduce the risk of urinary incontinence or pelvic organ prolapse. And let’s not forget stress can disrupt the vaginal ecosystem. So managing stress along with healthy lifestyle habits can lower the risk of recurrent infections,” Najwa concludes.