MedCare

Exercices de renforcement du plancher pelvien et conseils
Il est prouvé selon plusieurs recherches, dont l'International Consultation en incontinence (ICI), que les exercices de renforcement du plancher pelvien aident à améliorer et même corriger l'incontinence urinaire selon le degré de votre condition.

De plus, les exercices et conseils aident à contrôler les envies pressantes et descentes d'organes, c'est-à-dire les prolapsus. Il est prouvé que les exercices supervisés par un physiothérapeute spécialisé en rééducation périnéale et pelvienne sont plus efficaces que faits seuls avec une feuille explicative.

Le renforcement intensif devrait se faire sur une période d'environ 4 à 6 mois, puis se poursuivre 3 fois par semaine afin de maintenir la force. Il fait se donner environ 4 à 6 semaines afin de voir une différence appréciable. Un traitement de base en physiothérapie est d'environ 4 traitements.

Exercice 1 : Contraction maximale
Couché ou couchée sur le dos, genoux fléchis, à l'expiration, contractez les muscles du plancher pelvien au maximum comme pour retenir l'urine et les gaz.
Tenez la contraction 5 secondes en respirant normalement, puis relâchez avec un repos de 10 secondes entre chaque contraction.
Faites 3 séries de 10 contractions maximum en vous accordant un repos entre les séries de 60 secondes. À faire 5 jours par semaine.
Progressez en position assise dos droit et par la suite debout.
Augmentez le temps de contraction jusqu'à 10 secondes avec un repos de 20 secondes.
Conseils :Comptez à haute voix afin de ne pas bloquer votre respiration et évitez aisni d'augmenter la pression abdominale qui nuit au renforcement.
Relâchez, autant que possible, tous les autres muscles, en particulier les fesses et l'intérieur des cuisses afin de maximiser la qualité de la contraction du plancher pelvien.

Exercice 2 : Contraction rapide
Même position que l'exercice précédent.À l'expiration, contractez rapidement au maximum les muscules du plancher pelvien comme pour retenir l'urine et les gaz et relâchez complètement.
Faites 3 séries de 10 contractions avec un repos de 60 secondes entre les séries.
À faire 5 jours par semaine. Suivez les mêmes conseils que l'exercice précédent.

Exercice 3 : Verrouillage périnéal (exercice fonctionnel)
Avant de tousser ou d'éternuer, serrez les muscles du plancher pelvien afin d'éviter les fuites d'urine et de diminuer la pression sur les muscles du plancher pelvien. Faites de même avant tout effort, comme vous lever, marcher ou soulever une charge.

MedCare

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Men - special nutritional needs
Much has been said and written about the differences, small but significant, between men and women. But did you know that the nutritional needs of men differ from women solely based on their physique?
Differences also result from different food preferences of men and women. Women eat more controlled and carefully and tend to adopt a healthier diet than men, who just prefer to eat what they want.
Actually, studies on men's health show that often, the strong s*x does not care about health. Only 73% of men include fruits and vegetables in their daily diets, while 65% of them consume meat and meat products every day. On the other hand, nearly 93% of women eat fruits and vegetables daily, and only 35% of them have meat and meat products on their plates.
Muscles need magnesium
Magnesium is vital - for men and women. Without magnesium, many metabolic processes would not function properly or not at all. This mineral contributes to energetic metabolism, stabilizes the skeleton and plays an important role in the transmission of stimulus from nerves to muscles. And of course, it's necessary for muscle contraction.
In case of magnesium deficiency, muscles can contract spontaneously and spasmodically without being able to relax. The result is a muscle cramp. Night cramps in the lower leg are one of the most common signs of magnesium deficiency.
Genetically, men have more muscle mass than women and therefore need more magnesium. In addition, men lose more magnesium due to more significant and faster sweating.
All sports enthusiasts should pay special attention to adequate magnesium intake. A physical restraint can cause the body to cross the anaerobic threshold and thus get out of its balance in oxygen. If the body lacks oxygen, it produces lactate in muscle cells, which influences the person's resistance. Magnesium is again needed to eliminate the body's lactate.
Selenium - for s***m production
Selenium is necessary for many human metabolism processes. It is widely recognized as a useful aid for cellular health and immune system support.
For strong s*x, this has another meaning as it is involved in s***m production and therefore male fertility. S***m production decreases mainly with age. Men should therefore opt for a selenium-rich diet to support their normal s***m production.
Selenium is found mainly in meat, fish and eggs, but also in lentils and asparagus. Currently, arable soils are generally classified in the low-selenium category. Consequently, plant-based foods only contribute very little to selenium intake. In addition, the intensive application of fertilizers in soils used in agriculture can prevent the ingestion of selenium in plants.
Zinc, important for testosterone
Zinc plays an important role for men because it's part of the male s*x hormone, testosterone. Men desiring to have children should maintain their hormonal balance with adequate zinc intake, as this helps in maintaining normal testosterone levels and therefore normal fertility. In addition, testosterone influences the development of muscle tissue and strengthens muscles. Higher levels of testosterone in men are therefore responsible for the growth of bigger and wider muscles than women.
Men should therefore design their diets in such a way that they ensure a sufficient intake of the oligo element, zinc. It is recommended for men to take 15 mg of zinc a day, women 12 mg. Good sources of zinc are meat, milk, cereals and sunflower seeds. The processing and preparation of food can, however, result in considerable nutrient loss.

CAUSES AND PREVENTION OF PROSTATE ADENOMA
WHAT ARE THE CAUSES OF PROSTATE HYPERTROPHY?
Modifications in age-related male hormone production could be the cause of benign prostate hypertrophy, but this assumption has not yet been confirmed.
Some medications may aggravate these disorders and may even trigger urinary retention: remember to report urinary problems to your doctor or pharmacist.
CAN WE PREVENT PROSTATE HYPERTROPHY?
It's almost impossible to prevent prostate adenoma from occurring. Nevertheless, you can try to prevent the discomfort and complications it causes.
-Free your prostate. If you had significant and regular s*xual activity, keep the pace. An Australian study has found that daily ma********on limited the development of benign prostate hypertrophy.
-P*e whenever you feel like it. Holding on to urinate for a long time can cause bladder irritation.
-After 19 hours, drink moderately to avoid waking up at night.
-Avoid certain foods Spicy and salty dishes, alcohol, caffeinated drinks (coffee, tea, cola) and chocolate aggravate the symptoms of HBP.
-In case of a cold, avoid taking medication containing a decongestant (such as pseudoephedrine). These substances make it more difficult to emit urine.
-Get some exercise in. A good muscle tone helps to better control your urge to urinate. Avoid sports that cause bladder (mountain biking, horseback riding, tennis, volleyball, etc.) ).