Name: 你的盆底很重要，這就是原因 (Your Pelvic Floor Matters, Here’s Why)
Uploaded: 2021-08-10T17:40:55.000Z
Duration: 9 min 16 s

Have you ever sneezed and maybe… accidentally  peed a little bit? Or, have you heard about  

你有沒有打過噴嚏，也許......不小心撒了一點尿？或者，你是否聽說過

kegels, the magical muscle exercise  that can make sex more pleasurable? 

凱格爾斯，能使性愛更愉悅的神奇肌肉運動？

Do  you struggle with bowel movements? Or lower  back pain?  Feel physical discomfort during sex?

你是否在為排便而掙扎？或下背部疼痛？  在做愛時感到身體不適？

Turns out, all of those things are  connected... because they  all involve

事實證明，所有這些事情都有聯繫......因為它們都涉及到

a complex structure of muscles, tissues, and nerves  called the pelvic floor. And everybody has one! 

一個由肌肉、組織和神經組成的複雜結構稱為盆底。而每個人都有一個!

-One of the biggest mysteries about the  pelvic floor is that it even exists.  

-關於骨盆底的最大謎團之一是它甚至存在。  

I often feel that we learn in anatomy from head to  hips and then skip on down to our knees and toes.  

我經常覺得，我們在解剖學中從頭到臀部學習，然後跳到膝蓋和腳趾。  

-So YES, the pelvic floor is a real thing. 

-所以是的，骨盆底是一個真實的東西。

the pubic bone in the front and the sacrum  and tailbone in the back

前面是恥骨，後面是骶骨和尾骨

and at the very base of this is that  basket of muscles.

而在這個基礎上的是那一籃子的肌肉。

So these muscles sit like a hammock to support our pelvic organs.

是以，這些肌肉像吊床一樣坐著支撐我們的骨盆器官。

-This includes the bladder, urethra,  rectum, bowel, and anus. In female-bodied people,  

-這包括膀胱、尿道、直腸、腸道和肛門。在女性體質的人中。

they also include the uterus, cervix, and vagina.   In male-bodied people, the pelvic floor supports  

它們還包括子宮、子宮頸和陰道。   在男性體內，盆底支持著

the prostate.   This part of the body  is still kind of shrouded in mystery…  

前列腺。  身體的這一部分仍然有點籠罩在神祕的氣氛中...

and even though everyone has one, female-bodied  people are particularly affected because of  

儘管每個人都有一個，但女性身體的人尤其受到影響，因為

pregnancy and childbirth. So a major reason  for the pelvic floor's enigmatic reputation  

懷孕和分娩。是以，骨盆底的神祕聲譽的一個主要原因是

could be linked to the lack of knowledge and  research around the female body in general.  

這可能與總體上缺乏對女性身體的瞭解和研究有關。  

Another problem is that a lot of people are  embarrassed to talk about issues relating to  

另一個問題是，很多人都不好意思談論有關的問題。

the pelvic floor... because a lot of  these problems arise in the bathroom  

盆底......因為這些問題很多都是在浴室裡出現的。

or the bedroom. And not everyone feels comfy  sharing those details, which I understand.

或臥室。而不是每個人都對分享這些細節感到舒服，這我理解。

For a part of the body that people don't really  talk about, it affects so much of our everyday lives.

對於一個人們並不真正談論的身體部位，它影響了我們日常生活中的許多事情。

One study found that one in three women will  experience some sort of pelvic floor dysfunction  

一項研究發現，每三個婦女中就有一個會經歷某種盆底功能障礙

in their lifetime. These issues can include fecal and  urinary incontinence (aka peeing and pooping your  

在他們的一生中。這些問題可能包括大便和小便失禁（又稱小便和大便失禁）。

pants), constipation, and painful sex.   Experts still struggle to pinpoint the exact  

褲子），便祕，以及性生活疼痛。   專家們仍在努力確定確切的

causes of many of these disorders, but here's  what we do know: The risk of pelvic floor  

許多這些疾病的原因，但以下是我們所知道的。盆底的風險

dysfunction seems to increase as you age, probably related to the loss of elasticity  

隨著年齡的增長，功能障礙似乎會增加，可能與彈性的喪失有關。

and firmness of all your body's tissues  as you get older.

隨著年齡的增長，你身體的所有組織都會變得更加堅硬。

Giving vaginal birth can also double your risk  

陰道分娩也會使你的風險增加一倍

of developing a pelvic floor disorder, and  other health variables like regular intense  

盆底障礙物的發病率，以及其他健康變量，如經常性的激烈運動。

exercise or obesity can play a role in these  problems.  Now I myself have not had a  

鍛鍊或肥胖可能在這些問題中起作用。  現在我自己還沒有一個

baby but I do know someone who has and the  baby was me, because she is my mom.  So mom,  

但我確實認識一個人，她的孩子就是我，因為她是我媽媽。所以媽媽。

what's up with your pelvic floor? -Well, it's hanging in there… for many reasons.  

你的骨盆底怎麼了？-嗯，它還在堅持......有很多原因。  

You know, childbirth really didn't affect it that  much. I started to be completely post-menopausal  

你知道，分娩真的沒有影響那麼大。我開始完全處於絕經後的狀態

and not have enough estrogen to keep the tissue  healthy. And my uterus was starting to fall out,  

而且沒有足夠的雌性激素來保持組織的健康。而且我的子宮也開始脫落了。

prolapse, pulling the bladder with it.  -But you had surgery and that fixed it.  

脫垂，把膀胱也拉出來了。  -但你做了手術，這就解決了問題。  

-That's correct. So I had uterine removal, nothing  else removed, and then the bladder shored up.  

-這是對的。所以我做了子宮切除手術，其他的都沒有切除，然後把膀胱撐起來。  

You just have to get used to the new  placement of things, and that's ok.  

你只是要習慣新的事物擺放位置，這也是可以的。  

-  One major problem is when the pelvic floor  muscles are too weak or injured by events like  

- 一個主要問題是當骨盆底肌肉過於虛弱或因下列事件而受傷時，如

childbirth. This can cause urinary or fecal  incontinence  and even pelvic organ prolapse,  

分娩。這可能導致尿失禁或大便失禁，甚至盆腔器官脫垂。

which is when your organs start to fall out of  place.

這是你的器官開始失調的時候。

In extreme cases, they might press  into the vaginal wall and give the  

在極端情況下，它們可能會壓迫到陰道壁，並使人感到不舒服。

sensation that something is falling out  of the vagina. Not cool, man, not cool!  

感覺到有東西從陰道里掉出來。不酷，夥計，不酷！  

Other times, an overactive pelvic floor could  be the issue. It's sort of like when you hold  

其他時候，骨盆底的過度活躍可能是問題所在。這有點像當你抱著

stress in your  shoulders—when you can't  fully relax your pelvic floor muscles,  

肩膀上的壓力--當你不能完全放鬆骨盆底肌肉的時候。

you might experience constipation,  frequent peeing, and pain during sex. 

你可能會出現便祕、尿頻和性生活時疼痛。

Tightness of the pelvic floor can be caused  by lots of different things.  But luckily,  

盆底肌緊張可能是由許多不同的事情引起的。  但幸運的是

there are lots of different treatments available  for pelvic floor problems like pessaries, surgery,  

盆底問題有很多不同的治療方法，如塞藥、手術。

medication, physical therapy. But even though  these treatments exist, not everyone who may need  

藥物治療、物理治療。但是，即使存在這些治療方法，也不是每個人都可能需要

While there's rightfully a lot of attention given  

雖然人們理所當然地給予了很多關注

to a newborn's health after birth, far less  is given to the person who birthed the baby

新生兒出生後的健康問題，對生孩子的人給予的關注要少得多。

and their body. Despite the fact that there's a  big link between vaginal birth and pelvic floor  

和他們的身體。儘管陰道分娩和骨盆底板之間有很大的聯繫

compilations, not all postpartum care  providers emphasize the pelvic floor,  

彙編，並非所有的產後護理人員都強調盆底。

or talk about it at all.   -The American College  

of Obstetrics and Gynecology is recommending a  visit at three weeks and then ongoing care for 12  

婦產科醫生建議在三週時進行一次檢查，然後在12個月內持續進行護理。

weeks for postpartum women. However, the current  standard of care is really just a six week visit,  

產後的婦女需要進行為期一週的檢查。然而，目前的護理標準實際上只是一個六週的訪問。

that the research is showing that 40% of moms  don't attend. 

to resume sex and exercise at six weeks  postpartum, but then run into problems like pain

在產後六週恢復性生活和運動，但隨後遇到了疼痛等問題

during sex or peeing during workouts, sneezes, and laughing too hard. 

性生活時或鍛鍊時小便，打噴嚏，以及笑得太厲害。

-Our pelvic floor muscles go through such a change  

-我們的骨盆底肌肉經歷了這樣的變化

during pregnancy. And there's very little  guidance on how to rehabilitate afterwards. So,  

在懷孕期間。而且關於事後如何康復的指導也非常少。所以。

a check in with a pelvic floor therapist should  be the standard of care for every postpartum mom. 

盆底治療師的檢查應該是每個產後媽媽的護理標準。

-There are now doctors who specialize in this, just  like Dr. Reardon. Pelvic Floor Physical therapy  

-現在有專門從事這方面工作的醫生，就像里爾登博士。盆底物理治療

can give patients a strengthening regimen if they  suffer from weakness or for those who have overly  

如果病人患有虛弱症，或對那些有過度疲勞的病人，可以給他們一個加強的療程。

tense pelvic floors, breath work, biofeedback,  massage, and yoga can help too. Some countries  

緊張的骨盆底，呼吸工作，生物反饋，按摩和瑜伽也可以幫助。一些國家

are already implementing this knowledge on a  large scale. In France, women get 10 free

已經在大規模地實施這一知識。在法國，婦女可以獲得10次免費

pelvic floor therapy sessions after childbirth. 

That is so freaking cool, but  also...that should be the norm, right? 

這真是太酷了，但也......這應該是規範，對嗎？

And here's the thing. You don't have to wait  until there's a problem to start taking care  

事情是這樣的。你不必等到有問題的時候才開始處理。

of your pelvic floor. Because preventative care  is getting lots more attention these days too!    

你的骨盆底。因為預防保健最近也得到了很多關注!    

Every person has a pelvic floor male, female,  transgender, of any gender of individual  

每個人都有一個骨盆底，男性、女性、變性人，任何性別的人都有。

has a pelvic floor. And there can be issues  affecting the pelvic floor at any life stage. 

有一個骨盆底。而且在任何生命階段都可能出現影響盆底的問題。

And yes, there's an app for that.  In recent years there's been an uptick of  

是的，有一個應用程序可以做到這一點。  近幾年來，有一個上升的趨勢是

available trainers and toys to build your own home  gym for your pelvic floor…think fitness trackers,  

可用訓練器和玩具為你的骨盆底建立自己的家庭健身房......想想健身追蹤器。

but for vagina. Some of them even incorporate  a game aspect for the more competitive among us.  

不過是為了陰道。其中一些人甚至為我們中更有競爭力的人加入了遊戲方面。  

Others come with different weights,  so you can make those gains. 

其他的則有不同的重量，所以你可以實現這些收益。

現在你真的不需要一個花哨的小工具了

for pelvic floor health, though they might make  

taking care of your pelvic floor more fun.   And, I really can't emphasize this enough,  

照顧你的骨盆底更有樂趣。   而且，我真的不能再強調這一點了。

you do have to talk to you healthcare provider about your issue

你必須與你的醫療保健提供者討論你的問題。

before you start any kind of regimen, to make sure  

在你開始任何種類的養生方法之前，要確保

you're actually doing what you need. Whether  strengthening or relaxing is right for you.

你實際上是在做你需要的事情。不管是強化還是放鬆都是適合你的。

And despite all of the options popping up,  

而儘管有這麼多的選項冒出來。

there's still a need for more investigation into  the complex world of pelvic floor disorders. 

仍然需要對複雜的盆底障礙物世界進行更多的調查。

Research is taking a look at whether vaginal  estrogen in combination with pelvic floor physical  

研究正在考察陰道雌激素是否與骨盆底層物理療法相結合。

therapy can help with mild prolapse. Other  studies are looking into how changing birthing practices  

療法可以幫助治療輕度脫垂。其他研究正在研究如何改變分娩方式

could improve postpartum outcomes. There's lots more investigation into how things

可以改善產後的結果。還有很多關於事情如何發展的調查

like posture, exercise, and even the way  we sit on the health of our pelvic floor.  

像姿勢、運動，甚至我們的坐姿都會影響我們盆底的健康。  

-I also think that there are more women entering  the medical field that will also say, “Hey,  

-我還認為，有更多的女性進入醫學領域，也會說："嘿。

we are experiencing some of these problems, we  see the needs of our patients, and there needs  

我們正在經歷一些這樣的問題，我們看到我們的病人的需求，而這些需求

to be more research to support and help advise  on how to better treat pelvic floor issues. 

要有更多的研究來支持和幫助建議如何更好地治療盆底問題。

I have a lot of hope that improved education—like  

我對改善教育有很大的希望，比如說

including the pelvic floor in  sex ed in schools for  example—and making birthing people   

例如，在學校的性教育中包括盆底，並使分娩的人

help break down the stigma and mystery that  still surrounds these really important muscles.  

幫助打破仍然圍繞著這些真正重要的肌肉的恥辱和神祕感。  

-I think previous generations maybe felt like  again after having children or with aging,  

-我認為前幾代人也許在有了孩子後或隨著年齡的增長又有了這樣的感覺。

that our pelvic floor was just going to change  and we just had to deal with certain things like  

我們的骨盆底會發生變化，我們只需要處理某些事情，如

urinary leakage or discomfort with intercourse.  And we're realizing now that that is not the case.  

漏尿或性交不適。  而我們現在意識到，情況並非如此。  