Endometriosis and lifestyle considerations

While there is currently no diet that can cure endometriosis, a growing body of research suggests that certain dietary and lifestyle habits may help reduce symptoms and improve quality of life. Eating a wholesome, anti-inflammatory diet—rich in vegetables, fruits, whole grains, and healthy fats—while reducing intake of red and processed meats, has been shown to be beneficial for many individuals with endometriosis.

In addition to nutrition, incorporating daily relaxation practices and somatic work (such as gentle movement, breathwork, or body-based therapies) can support nervous system regulation and help manage chronic pain and fatigue often associated with endometriosis. This holistic approach—addressing both the body and mind—can be a powerful part of symptom management and self-care.

1.  Begin by doing regulation exercise each morning

Sit down with hands facing each other and fingers almost touching, stare at the space between the fingers, the fingers will slow drift towards each other, and that’s okay, close your eyes and imagine the hands in your head, take a deep breathe, and very slow exhalation from mouth. Do this 5 times. Open eyes.

2.       Eat breakfast before drinking tea or coffee

3.       At every meal incorporate vegetables including with breakfast -add tomatoes, cucumbers and olives at breakfast, dairy such as yogurt and eggs was also considered healthy

4.       Take a morning slow walk for 10 minutes

5.       Lunch-include proteins, grains, vegetables and fruit

6.       Workout in afternoon

7.       Dinner -also include fiber, protein, and vegetables

8.       Somatic exercises before bedtime or in the evening

sitting in chair with a back, place hands behind head-supporting your head, lean back gently bending from your midback and not your low back. Repeat 10 times

lie down on your side, place a rolled up towel or bolster in your neck. Relax your head in to the bolster/towel, take gentle slow breathe for 30-60 secs.

lie down on your side, gently roll your body to one side and bend your top leg as shown in image, keep both your arms in the front. Take slow deep breaths for 30-60 secs, and repeat on other side

9.       Avoid screens 1 hour before beds

10.  Use a herbal tea if that helps you sleep better, and try to sleep between 10:30- 11 pm most nights

Urinary incontinence

Urine leakage can occur due to weakness or tightness of your pelvic floor. The treatment differs greatly depending on whether you are leaking because you have an overactive or underactive pelvic floor.

Women can have urine leakage with stress—coughing, sneezing or movement, or with urge to urinate or both.

Each condition requires an individualized and unique approach to allow you to get dry.

Women of all ages can leak---young women who have never been pregnant, pregnant women, post-partum moms and older women. Even women who are athletes can have leaking. Its important to understand that leaking in any of the above women is not normal!

Dr. Sagira Vora, PT, WCS, PRPC, CPPC

References:

https://medlineplus.gov/urinaryincontinence.html

Sexual pain

Three out of five women have pain with sex.

Sexual pain can be devastating to women of all ages, as it interferes with our ability to engage with our partners and loved ones in an intimate way.  In can lower our self-esteem and self-worth as women, and interfere in our ability to connect with the most fundamental part of our lives, our relationships.

Whether you are a young woman starting her sexual life, a new bride struggling with pain with intercourse, a post-partum mom who is not able to engage in sex due to pain or a mature woman who is struggling with sexual pain, in-orgasmia or arousal dysfunction, help is at hand.

I have a unique approach to sexual pain that I have developed over many years of working with women of all ages who are struggling with sexual pain and dysfunction.

I have had the privilege of being a part of numerous women’s journey to achieve sexual wellness, some of whom faced sexual abuse in the past, others who had lost relationships due to sexual difficulties, and others who have started enthusiastically on sexual lives only to face roadblocks they are not able to overcome on their own.

I want you to know that I am here to assist you on this journey, and provide you with treatment, resources and education you need to move forward with successful sexual lives.

Dr. Sagira Vora, PT, WCS, PRPC, CPPC

Do kegels improve orgasms?

“Have mind-blowing sex: learn how to do your Kegels.” “Amazing orgasms, ladies do your Kegels!” These were just some of the headlines that greeted me as I researched what was being said in the popular media regarding pelvic floor exercises and improving sexual function in women. S

I  found a few recent and past research studies that have tried to study pelvic floor exercises and sexual function in women.

In 1984, researchers studied a small group of women who were able to achieve orgasm through intercourse less than 30% of time. These women were given kegels, and another group (control group) was given no exercises. Strength gains were noted in the exercise group but neither the exercise nor control group achieved increased orgasms, or improvements in sexual frequency.

In a more recent study, 32 sexually active post-menopausal women, who had the ability to contract their pelvic floor muscles were given 3 months of physical exercises including pelvic floor muscle training with biweekly physical therapy visits and exercise performed at home three times a week with the hope of improving orgasm. Pelvic floor muscle strength was significantly improved after 3 months, but this study found no effect on sexual function.

 Messe and Geer asked a group of women to perform vaginal contractions while engaging in sexual fantasy. A second group was asked to engage in sexual fantasy without the contractions, and yet a third group was given the task of vaginal contractions but no sexual fantasy. The results indicated that performing vaginal contractions with sexual fantasy improved arousal and orgasmic ability. Initially, this group made better gains than vaginal contractions alone and fantasizing alone. However, with a second test session one week later, no further gains were noted in the ability of this group to improve sexual arousal or orgasm. Messe and Geer speculated that inc

The most interesting finding was reported by an older study done by Roughan. Roughan et. al. expected women with orgasm difficulties to improve after 12-week period of pelvic floor strengthening exercises, compared to a group that practiced relaxation and an attention control group. No difference was found between the orgasmic ability of the two groups.

The majority of women studied here had no reported pelvic floor dysfunction. Perhaps, contrary to popular opinion and against the advice of women’s magazines, women with healthy pelvic floors may not benefit from pelvic floor exercises any more than they would from relaxation training, or mindful attention to sexual stimuli.

So, what then, will increase our mojo in bed, you ask? Stay tuned for the next blogs…

Dr. Sagira Vora, PT, WCS, PRPC, CPPC