Oct 172013

This re- blog  Bladder Health, Water, and the Acid-Alkaline Balance
in  Be Fit & Well, Bladder, Healthy Bladder Tips, Myth Busting, Nutrition
is a great reminder…AND packed full of important information on bladder health.


Photo Credit: www.homespothq.com

Drink more water . . . I know, I know. Don’t we all know this? We do, but I think sometimes we lose sight of the why. After reading this little article and maybe doing some homework on your own, you’ll be drinking water from now on, for bladder health.

In Missy Lavender’s [2] book, You Go Girl, But Only When You Want To [3], we are asked why fluid management is important to bladder health. While most everyone knows that fluids are critical to all functions of the body, and the bladder is responsible for eliminating a great deal of those fluids, when hampered by bladder leakage one could think about hydration only as it pertains to how often one needs to pee.

In other words, you may think if you limit your fluid intake, you’ll need to use the bathroom less frequently. On a strictly input/output basis that would be true; however, your body will instead conserve fluids by decreasing what the kidney and bladder would normally eliminate. As a result, the amount of urine you expel is decreased, and it becomes more concentrated.

From You Go Girl: “Just as concentrated lemonade makes your mouth pucker, concentrated urine can make your bladder ‘pucker’ or contract.” Contraction creates that “gotta go” feeling, and then when you go, there’s not much there. And, like undissolved lemonade, your bladder is left with gritty crystals of waste. Conversely, staying hydrated with small amounts of water throughout the day, equaling about 6 – 8 glasses, is the perfect way to keep the concentration of wastes diluted, and your bladder relaxed and happy.

“Researchers estimate that 75% of Americans and half of the world’s population are chronically dehydrated . . . I am always astounded by the number of patients I see who drink only 1 or 2 cups of water a day, typically in the form of coffee. If you fall into this category, you’ll likely see tremendous health improvements simply by increasing your water consumption . . . Consider this: by increasing your water consumption to 5 cups per day (still inadequate) you’ll lower your risk of developing colon cancer by 45%, breast cancer by 79%, and bladder cancer by 50% . . . Some people have a really hard time accepting that something as simple as drinking more water is sufficient to make a difference to their health.”

A pioneer in understanding and communicating the relevance of the body’s acid-alkaline balance and the water we drink, Cook explains:

“A healthy human body maintains a proper acid-alkaline balance primarily by doing two things – [1] expelling excess acid through the detox organs [kidneys, bladder, skin], and [2] neutralizing acid with alkaline substances, such as calcium or magnesium stored in the body and derived from dietary sources.

“Typically your body tries to eliminate excess acid before it resorts to neutralizing the acid that’s left over. The kidneys are the front line soldiers in the body’s war on acid, expelling acid as quickly as possible in the form of urine.”

A note on acid: It’s not the acid you feel after eating big meals. It’s the chemical reaction to a particular food or drink or how it affects pH levels in the body. For instance, lemons are an acidic fruit, but they alkalize in the body – a good thing.

Here’s why you should know this: More than 30 degenerative and life-altering conditions and disease can be linked to a too acidic internal environment, including candidiasis, kidney disease, and osteoporosis. Cook’s book, The Ultimate pH Solution [5], includes complete lists and lots of science and good sense to help communicate the acid-alkaline message.


Contact me at vanea@sportsfocusphysio.com.au  or call 9958 8986 and make an appointment to discuss your bladder health !!

 Posted by at 12:42 am
May 112013

So you have finally decided to do something about your ‘down below issues’… and have either been told about a ‘Women’s health physio’ or your GP / Gynae has recommended you come and see me.
When you ring up and make an appointment please make sure the secretary/receptionist makes a 1 hour appointment. Sometimes if she is away from her desk …us lesser mortals (physios) will ‘do’ phone duty and we are really not good at it…and so 1 hour bookings can be booked in as an ‘initial consult’ (only 30 minutes).This is never enough time for a first time women’s health appointment unless I am assessing for Tummy separation and advice only.
So what happens in this appointment?
In a private room I will ask you lots of questions about your pelvic floor, exercise and related medical areas. This will probably be in ‘questionnaire’ form. I will then take a history and talk through the answers which you provided in the questionnaire.
From this history taking I will then do an internal pelvic (vaginal) examination to determine the extent of your problem.
I may also suggest that we use the ‘Peritron’ to determine a base line function of your pelvic floor muscles.
Following your examination I will make some recommendations on possible lifestyle changes, exercise changes and a specific pelvic floor programme to address your problem.
Some women have issues because their pelvic muscles are too active- tight and so their programme is directed more at pelvic muscle relaxation strategies.  Sometimes it is quite a complicated picture.
How can you know what is right for you……………………………………………….make that appointment today

Sports  Physio & pilates logo






 Posted by at 8:37 am
Apr 082013

working in 'Mums & Bubs

Take time to stop and breathe…

Becoming a new mum, especially with your 1st baby is an extremely new and fast learning experience. pre  natal education classes, for the birth, for your body, reading…checking out websites all about childbirth and parenting are all really useful ways of preparation to be a mum…
BUT now how do you find time to take care of yourself…You are now totally  involved in the on going 24 by 7 care of your baby.
I often hear my ‘mums’ say to each other and to me “I just don’t seem to have any time to do my hair let alone my pelvic floor exercises” So how can I, in one little, barely read blog inspire you to work from the inside and start doing those pelvic floor  exercises.
When you go to your mother’s group, why don’t you have a “2 minute exercise break“…yep start by talking about ..
“Have you done the exercises they gave you in hospital ?” and then …
“How about we try and do them now ..sitting here in this group”.. A bit novel!! Even the mums who had a C section will need to be able to contract their deep Abs and pelvic floor when lifting and handling baby. These exercises are also the pre- activation work for helping a stomach separation (DRA) and getting rid of your mummy tummy!!

  • Why not  come to my ‘Muscle Mums’ classes for mums and bubs – come as a group
  • Get your mother’s group to check out my website
  • Why not ask me to come and do an exercise session with your group ?
  • Come and seeme for an assessment and personal exercise programme


 Posted by at 12:58 am