The routines of Crys Dyaz and Mabel Lozano to take care of the pelvic floor: "They teach you to moisturize your face with 20 years but nobody says that you have to do the same with the vagina"

• Strengthens the pelvic floor to prevent urinary incontinence and improve your sex life
• Pelvic floor: how to tell if you're weakened and what exercises work to strengthen you
• Crys Dyaz, the celebrity trainer, reveals the 6 best exercises for a toned body

Crys Dyaz and Mabel Lozano have spoken 'In Intimacy' and their intimacy. The stage, the training center that the former elite athlete, now physiotherapist and one of the most coveted coaches, has in La Moraleja de Madrid, Crys Dyaz & Co, where many of the actresses, athletes and celebrities of our country exercise, from Blanca Suárez to Ana Peleteiro, Lara Álvarez, Laura Escanes, María Pombo, Alexandra Pereira or Vicky Martin Berrocal, whom he helped lose 18 kilos. The occasion, the meeting of the same name organized by the laboratory of food supplements and natural cosmetics Marnys, which has brought together these two women, Dyaz and Lozano, authentic references each of them in their respective professional sectors, to analyze how the body of women is changing as we go through the different stages of life, from youth to maturity.

And, above all, to reveal what care our intimate well-being needs, a key aspect in women's health and also a taboo subject that is not openly discussed.

"My vagina is like the Atacama Desert, just like it," says Mabel Lozano. Diagnosed with breast cancer and still undergoing treatment, the writer and film director dares to speak openly about one of the problems that most affect women, vaginal dryness. It is "something that seems exclusive to menopause, but it is not, it can appear at any age and is related to moments of hormonal changes or periods of stress," says Crys Dyaz. And it is not a minor issue because in addition to harming sexual relations, it can also "cause stinging, pain or increased risk of urinary discomfort, since lubrication helps protect the intimate area against pathogens," adds the trainer.

Mabel Lozano is not put anything ahead, nor this taboo subject. "I am 55 years old, with hormone-dependent cancer and vaginal dryness. You have to call a spade a spade and talk about genitality in a normal way. Women have a lot of shame to say certain things, and this is one of them. First, because it is associated with age. Being a woman and getting older is a somersault, it is not the same for a man, because it is also related to the lack of sexuality and with the 'you are no longer an attractive woman'. But the reality is that you are going to be a woman with menopause much more than 50% of your life. You have to start talking in a clear way: I have vaginal dryness. One, a product of my age, and two, because because of my cancer I take a pill that accentuates it."

Vaginal dryness occurs, yes or yes, for a good part of our lives. "Women live 87 years on average in Spain. When menopause arrives and we begin to have vaginal dryness, and to stop enjoying our sexuality because of it, which happens around the age of 50, we have approximately another 40 ahead. Let's start normalizing this situation and the fact that we have to work to avoid it. The way is to go to specialists to help us, supplement in the right way and change the habits of our day at the level of diet, exercise and, also, hydration. This will absolutely improve our lives," says Crys Dyaz.

Of all this, the most unknown part is related to hydration. "Our vagina needs it, like the rest of our body. We do not wait to have wrinkles to apply an eye contour or a cosmetic on the face or neck, we do it as a routine, daily, because it suits us and prevents the skin from being damaged in the future. With our intimate area we must do the same. We know that hyaluronic acid can provide us with hydration and helps us maintain the integrity of the vaginal mucosa," says Crys Dyaz, recommending including a specific product as part of our daily habits.

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"This goes beyond sexual relations, it has to do with health," says Mabel Lozano. "With 20 years we began to moisturize our face and we know that we must protect it from the sun and take care of it to prevent spots and wrinkles, but nobody tells us that we have to do the same with the vagina. And not when menopause comes, also at 20, when you start taking care of your face. You have to use specific oils and products to do prevention work, because when vaginal dryness arrives we can also talk about many other more serious things, such as atrophy, "he adds. "I use one of them daily for three years, Ginecoil, I can't live without it, and above all I can't sleep without it. I'm not able to get into bed if I don't hydrate my vagina, it's part of my normal habit, like brushing my teeth, every day of my life. And it has nothing to do with sexual intercourse, for which I also need lubricant, because I have an additional problem. This, why don't we women talk about it?"

Pelvic Flow to activate the pelvic floor

During the meeting, the importance of the work of the pelvic floor muscles was also explained. To train it, the best thing is "a functional training routine where you work in synergy with the pelvic floor muscles, being aware at all times of the muscles in the area and how they are activated," explains María Peláez, specialist in pelviperineology and director of the SaludFem team at CrysDyaz & Co. Then, once the mechanics are taken, "it will end up being done almost involuntarily through breathing." Because the key to exercising the pelvic floor well is to control the way we inhale and expire, in a long and leisurely way, when we add the stroke of force to the exercise.

It is what is known as Pelvic Flow, a functional and toning training with which, in addition to burning fat and gaining muscle, this muscle contraction is practiced and you learn to recognize and locate where the pelvic floor is located. "Not everything goes for everyone and not everything is reduced to Kegel exercises," says Crys Dyaz, "we must change habits at the level of food and hydration and be aware that it is a very important part of our muscles that we must work with specific exercises. " They are the ones proposed by Crys Dyaz in this routine of this video that, as a side effect, although not more important, manages to tone the abs and mark the desired tablet.

A Crys Dyaz routine to care for the pelvic floor

"From our experience in the center, more and more women are aware of the importance of taking care of the muscles of our intimate area, but it is true that we still relate it a lot to pregnancy and postpartum. However, the work and awareness of the pelvic floor is important at all stages of life in order to prevent pathologies, "adds Crys Dyaz.

And menopause is not the only time we face vaginal dryness, "which can affect at any stage of life," says María Peláez, who points out that hormonal contraceptive methods do not help take care of our vagina either, "because they affect estrogen as it happens during menopause."

"Women should start taking care of our vagina from the age of 20, but it is difficult for us to be aware of it at that age. ' Moisturize my vagina? If I have it with castanets', anyone you suggest will reply. Well, so you have it with more," jokes Mabel Lozano. "You have to incorporate this care and exercises as a habit, because we will get to the problems later and better," he concludes.

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