Healthy Uterus is what every women look for. Today’s article we are discussing about how to make your uterus healthy. Yes, so to begin with lets go in detail “what is uterus?” woman’s uterus, sometimes also referred to as her womb-is located in her lower abdomen, between her bladder and her rectum.
Pear-shaped, the lower, narrow end of the uterus is known as the cervix. On each side of the uterus are the Fallopian tubes and the ovaries. Together the uterus, vagina, ovaries, and Fallopian tubes make up a woman’s reproductive system.
The uterus is made of smooth muscle lined with glands and the smooth muscle is designed to contract during labor, orgasm, and menstruation. The glands grow thicker during the month with the stimulation of ovarian hormones and finally shed off during the menstrual cycle if no pregnancy occurs.
The uterus is not only where babies grow, but it has other important roles as well. It also plays a role in blood flow to the ovaries, support of the vagina, bladder, and rectum and can be important for normal sexual function.
Things To Avoid For A Healthy Uterus
- Birth Control Pills
- Holding Urine For Long
- Over Weight
- Products That Contain Xenoestrogen
- Having numerous sexual partners
- Sitting For Long Time
- Artificial food additives, including artificial sweeteners and MSG
- Canned foods
Most Common Uterus Related Diseases
- Fibroids: Fibroids are growths in the walls of the uterus. Sometimes, a fibroid gets attached to the outside of the uterus by a stalk. They can be as small as a seed or as large as an orange or small melon. Although fibroids are called “tumors,” they are not cancer. They are smooth muscle growths.
- Endometriosis: If you have endometriosis, it means that the same kind of tissue that lines your uterus is also growing in other parts of your body, usually in the abdomen. This can cause scar tissue to build up around your organs.
- Endometrial hyperplasia: It is a condition in which excessive proliferation of the cells of the endometrium, or the inner lining of the uterus becomes too thick resulting in abnormal bleeding. It is not cancer, but in some cases it can lead to cancer of the uterus.
- Uterine Prolapse: If you have uterine prolapse, it means that your uterus has tilted or slipped. Sometimes it slips so far down that it reaches into the vagina. This happens when the ligaments that hold the uterus to the wall of the pelvis become too weak to hold the uterus in its place.
- Ovarian cysts: These are small, fluid-filled sacs that usually are not malignant.
Cancer: ovarian and cervical cancer are common these days. These occurs more frequently in women who are overweight. A low-fat diet and exercise are your best bet in preventing cancer of the uterus.
- Pelvic inflammatory disease: This is an infection of one or more of the pelvic organs including the uterus, cervix and Fallopian tubes. It occurs when bacteria or organisms enter the cervix and spread upward.
- Menstrual issues: Some women have extreme cramping just before and during their period. The technical term for this is dysmenorrhea. Heavy mensural bleeding is also another issue regarding mensuration.
Some of these conditions may necessitate that you undergo a hysterectomy, a surgical removal of the uterus. Sometimes the cervix and/or the ovaries and the Fallopian tubes are also removed depending upon the condition of the patient.
As mentioned, these are conditions of the uterus that are not cancer. If treatments for the above conditions don’t eliminate any symptoms you’re experiencing, the answer could lie there.
- Healthy Diet
- Proper exercise
- Give Attention To The Vaginal Discharge
- Regular medical check up After 40 years
Food For A Healthy Uterus
Food we take have major impact of our overall health and so eat right and stay healthy. The following are few food that should be incorporated in our diet for a healthy uterus.
Water is very much essential for a healthy body. For urinary track infections, doctors always advice you to drink lot of water, as water fleshes out the toxins as well as bacteria from our body. So drinking water at regular intervals is very much essential for a healthy uterus.
#Cold Water Fish
Cold water fishes such as mackerel and salmon are rich in Omega-3 fatty acids, which helps in reducing the secretion of prostaglandin, a hormone like substance that makes the uterus contract too hard, causing pain and also increases the chance of mal positioning of uterus.
Vitamin C is very much required for hormonal balance. Researchers have shown that ascorbic acid plays an important role in the regulation of the menstrual cycle and ovarian function. Adequate intake of vitamin C is essential for maintaining a healthy menstrual cycle and maintaining or improving egg health.
Ascorbic acid present in the ovaries may be responsible for collagen synthesis, which is required for follicle and corpus luteum growth, as well as repair of the ovary post-ovulation. Problems with this function may contribute to the development of ovarian cyst.
Yogurt is rich in calcium and vitamin D. While the calcium helps to keep your bones healthy, vitamin D plays a vital role in keeping the uterine fibroids away. You also need vitamin D to help in the absorption of calcium.
Green tea is filled with antioxidants. Warm foods and drinks are always good for uterus health.They not just helps maintaining a healthy uterus, but can also treat fibroid in the uterus. According to the latest research One or two cup of green tea (preferably organic) per day reduces the number of fibroid in the uterus.
Greens like kale, spinach, collard greens and stinging nettles, help to maintain the alkaline balance of your uterus. It provides vital nutrients such as minerals and folic acid that ensure optimal functioning. These greens helps in increasing the hemoglobin level in the blood.
Start consuming lots of nuts such as almonds, flaxseeds and cashew nuts as they are rich in omega-3 fatty acids and good cholesterol which help in eliminating fibroids and also prevent uterine cancer.
Folic acid is also known as vitamin B9 or folate. It is important for tissue growth, cells development, and healthy brain development. It is a vital element for cell division, which is necessary for producing the genetic material, the DNA. Folic acid tablets are prescribed by the doctors when you are pregnant or if you are planning for pregnancy.
- Leafy green vegetables, such as spinach
Drinking the juice of earthy red beet roots has been shown to increase blood circulation. This is because beets are rich in nitrates. Beets are also high in iron. Iron is a key component in preventing anemia by sustaining healthy red blood cell counts. Red blood cells are responsible for delivering oxygen to all parts of the body in order to sustain cell integrity.
Exercises And Yoga For A Healthy Uterus
Sitting at a desk all day, or on the couch is not ideal for creating a healthy uterus. Sitting cuts off important blood flow to the uterus and other reproductive organs. Fortunately, it is easy to increase circulation to the uterus by getting up to move your body through exercise. Any exercise that involve pelvic movement is good for uterus health.
1. Self Massage
Self massage is known for its support reproductive health. This practice promotes healthy circulation to the uterus and surrounding organs and tissues. Self Fertility Massage’s complementary therapy is the castor oil pack.
A Castor Oil Pack is a cloth soaked in castor oil which is placed on the skin to increase circulation and promote healing of the tissues and organs underneath the skin.
2. Brisk Walking
Walking is the easiest and cheapest form of movement. It is excellent for uterine health because it gets the pelvic floor moving. Walk every day if you can. Be sure you walking quickly, so that your heart rate goes up. The increase in heart rate increases circulation to all areas of the body, including the uterus.
Swimming also increases the shape and the strength of uterus muscles, and hips. Experts say that swimming is the best exercise to strengthen the uterus, and swimming two hours per week can reduce back pain, relieve period pain and make childbirth easier.
If you don’t have a swimming pool near by, try pelvic exercise weights. They’re just as effective as swimming.
4. Hip circles
Hip circles are great dynamic stretching exercise. This exercise helps to loosen the lower back and hip muscles, strengthens the core and trims the waist. Circling your hips to the right and then left in the hands and knees position really gets the blood flowing down.
5. Baddha Konasana (Butterfly Pose):
How to do it?
- Sit in the position shown in the image above.
- Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
- Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
- A good stretch for the inner thighs, groins and knees, improving flexibility in the hip region.
6. Paschimottanasana (Seated forward bend):
How to do it?
- Sit in the floor stretching your leg forward.
- Inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head
- Exhale and hinging at the hips, slowly lower the torso towards the legs. Reach the hands to the toes, feet or ankles.
- It provides a deep stretch for entire back side of body from the heels to the neck. Forward fold calms the nervous system and emotions and stimulates the reproductive and urinary systems.
7. Hastapadasana (Standing forward bend):
How To Do It?
- Stand straight with an erect spine.
- Both the legs should touch each other.
- Now take a deep breath (inhale) and bring your both the hand above your head. Hands should be straight.
- Now while breathing out (exhaling ), bend forward from your waist and try to touch your feet with both the hands.
- Do not bend your knees. Your head should be in contact with the knees.
- Hold this position for few seconds and breath normally.
- Now while inhaling come back to starting position.
- Repeat this for few times.
- Reduce belly fat and gives flat stomach
- Cures stomach disorder like constipation
- Strengthens the spine and brings flexibility
- Beneficial to reduce menstrual problems
- Good for Uterus
8. Viparita Karani (Legs Up The Wall Pose):
How To Do It?
- Begin the pose by sitting with your left side against the wall. Your lower back should rest.
- Gently turn your body to the left and bring your legs up onto the wall. Use your hands for balance as you shift your weight.
- Lower your back to the floor and lie down. Rest your shoulders and head on the floor.
- Shift your weight from side-to-side close to the wall. Let your arms rest open at your sides, palms facing up.
- Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.
- Close your eyes. Hold for 5-10 minutes, breathing with awareness.
- To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to help press yourself back up into a seated position.
- Digestive problems
- Urinary disorders
- Varicose veins
- Menstrual cramps and premenstrual symptoms
9. Balasna (Child’s Pose):
How To Do It?
- Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels.
- Sit up straight and lengthen your spine up through the crown of your head.
- On an exhalation, bow forward as shown in the image. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor.
- Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. Lengthen from your hips to your armpits, and then extend even further through your fingertips.
- Let your upper back broaden. Soften and relax your lower back. Allow all tension in your shoulders, arms, and neck to drain away.
- Keep your gaze drawn inward with your eyes closed.
- Hold for up to a minute or longer, breathing softly.
- To release the pose, gently use your hands to walk your torso upright to sit back on your heels.
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue.
10. Kapalbhati Pranayama (Rhythmic Rapid Breathing):
How To Do It?
- Sit comfortably with your spine erect. Place your hands on the knees, palms open to the sky.
- Take a deep breath in.
- As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract. Pull the navel in.
- As you relax the navel and abdomen, the breath flows into your lungs automatically.
- Take 20 such breaths to complete one round of Kapal Bhati pranayama.
- After completing the round, relax with your eyes closed and observe the sensations in your body.
- Do two more rounds of Skull Shining breathing technique (Kapal Bhati pranayama).
- Effective in reducing weight by increasing the metabolic rate
- Clears the nadis (subtle energy channels)
- Stimulates abdominal organs and thus is extremely useful to those with diabetes
- Improves blood circulation and adds radiance to the face
- Improves digestive tract functioning, absorption and assimilation of nutrients
- Results in a trimmed down belly
11. Cobra Pose(Bhujangasana):
How To Do It?
- Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
- Keep your legs close together, with your feet and heels lightly touching each other.
- Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your body.
- Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
- Pull your body back and off the floor with the support of your hands.
- Checkpoint: Are you putting equal pressure on both the palms?
- Keep breathing with awareness, as you curve your spine. If possible, straighten your arms by arching your back as much as possible. Tilt your head back and look up.
- Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
- Ensure that your feet are still close together. Keep smiling and breath. Smiling Cobras!
- Don’t overdo the stretch or overstrain yourself.
- Breathing out, gently bring your abdomen, chest and head back to the floor.
- Tones the abdomen
- Strengthens the entire back and shoulders
- Improves blood circulation
Also Read:Can Yoga be Beneficial for New Moms?
If you have lower back pain, Disc issues, Knee pain, any injury history in these parts or when you are pregnant consult your physician and then practice the above mentioned asanas under a yoga specialist.
If you are following a healthy diet with an emphasis on no overly processed foods, no processed sugar, no trans fat, plenty of whole foods and grains, carbohydrates, fruits and vegetables – then you are on a right track. Healthy Uterus is not impossible if you follow a healthy diet along with proper exercise.
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