Last week we talked a little about the kinds of tears that can occur in childbirth. This week lets talk about ways you can strengthen your pelvic floor to improve your overall health and reduce the risk of tearing. Having a strong pelvic floor is not only important for childbirth but for all stages of a woman’s life. So lets talk about what you can do!

Vitamin D

Vitamin D seems to be the answer to almost everything. While it is not a cure research is continuing to show the importance of vitamin D for our overall health and wellness. Vitamin D is important for muscle growth and function which is why it makes this list.


Salmon is high in omega 3 fatty acids. These fatty acids reduce inflammation and are important for muscle building. Including foods that are high in omega 3’s is very important for overall pregnancy health. Omega 3’s have such important functions in pregnancy that if your are not regularly consuming fatty fish or other sources like flax seeds you should consider taking a supplement.


Hydration is essential for tissue health! Adequate water intake helps eliminate toxins, improve muscle function and flexibility and keeps the bladder from becoming inflamed or getting irritated by infections! Those irritations can also irritate and inflame other urogenital tissue. Compromised and inflamed tissue is more likely to tear!


Once again this all important supplement for pregnancy also supports perineal tissue health! Magnesium in pregnancy eases leg cramps, constipation, headaches, and contractions. Magnesium is a key component to healthy muscle and nerve function which is why it contributes to pelvic floor health. Magnesium is also beneficial to your bladder as it reduces bladder spasms allowing more complete emptying. Most womens need for magnesium exceeds what they are obtaining through diet so a supplement is usually recommended. However bananas, dark leafy greens and black strap molasses are a few food sources!


Well there you have it! A few nutritional ways to improve pelvic floor health. Include these foods in your diet throughout your pregnancy to strengthen and support healthy muscles. Make sure you follow us as next week will talk about some exercises for improved pelvic floor strength.