Here are 3 Toilet Tips for Women
Congratulations! You are about to learn what I wish someone would have taught me a long time ago. By adopting these simple toilet habits now, you can protect your pelvic floor from repeated damage. Maintaining a healthy pelvic floor is key to preventing your pelvic organs from sliding out of position in your body or perhaps even prolapsing (falling out). Unfortunately, by the time a woman goes through menopause, 1 in 2 will experience some form of prolapsed organs. It is important to be aware of this possibility so that you can take steps to protect yourself. Below you will find 3 steps that you can take action on - starting today! 

Toilet Tip #1: LEAN FORWARD TO PEE

The next time you sit down on the toilet to empty your bladder, start by doing these 3 things...
  1. Put your feet flat on the floor and sit up tall.
  2. LEAN slightly forward with your back still straight.
  3. Take a deep breath and relax your tummy muscles as you breathe out.
This position is optimal for the bladder to fully relax and completely empty without straining it.
​NOW YOU ARE READY TO PEE. 

Toilet Tip #2: RAISE YOUR FEET TO POO

The next time you sit down on the toilet to empty your bowels, start by doing these 3 things...
  1. RAISE your feet up on a flat surface like a small stool so that your knees are higher than your hips.
  2. Sit up tall and keep your back straight.
  3. Relax your tummy muscles and gently pull your belly button to your spine and then relax. Repeat without straining until your bowels are ready to empty on their own. Remember to breath deeply and slowly. ​
This position is optimal for getting the knees higher than the hips so that the bottom of the bowels can "unkink" and allow easier elimination without straining. 
NOW YOU ARE READY TO POO.

*Note: If you cannot go without straining, try drinking more water and increasing your fiber intake.

Toilet Tip #3: NEVER HOVER OVER THE LOO

The next time you need to use a public bathroom, remember to...
  1. NEVER. HOVER. OVER. THE LOO.
  2. Cover the seat with toilet paper or carry disinfectant towelettes with you to wipe the seat down if you question the cleanliness.
If you are like me, you pride yourself in your ability to pee without touching anything. I had perfected the hover before I realized that it was damaging my pelvic floor muscles. In fact, one time on an airplane, I hovered over the potty to pee while holding my 10-month old son in my arms. Talk about burning thighs! I did it in the name of cleanliness; however, as a professional germaphobe, it is better to clean the seat or put down a barrier than it is to hover and risk stressing your pelvic floor muscles.