The Short Story
- During perimenopause and menopause, women may experience weakening of the pelvic floor muscles, which can lead to incontinence, pelvic pain, and organ prolapse.
- Pelvic floor exercises (like Kegels) can help improve symptoms of incontinence and pelvic pain.
- Hormone therapy may also be beneficial for some women, as it can help to reduce the risk of osteoporosis and improve symptoms of vaginal dryness.
- Not all women will experience pelvic floor problems during perimenopause and menopause, but it’s important to keep an eye on symptoms and talk to a doctor if any changes occur.
- Remember to keep the conversation going, talk to your friends, health practitioner, or women’s health provider if it’s causing you concern. You might be surprised to discover it’s more prevalent than you think.
The Deep Dive
As women, we go through a lot of changes throughout our lives, but few are as significant as the transition from perimenopause to menopause. This is a time when our bodies are going through a lot of changes, and it can be a real pain in the…pelvic floor.
Yes, you read that right. The pelvic floor is a group of muscles and tissues that support the organs in our pelvis, the bladder, bowels, uterus, vagina, and rectum. It’s crucial for things like peeing, pooping, and orgasms. During perimenopause and menopause, the body experiences a decline in estrogen, a crucial hormone for the female reproductive system. This hormonal shift often brings about changes in bladder and bowel health for many women, such as a reduction in pelvic floor strength. This weakening is attributed to the natural loss of muscle mass that typically occurs with age. This can lead to various uncomfortable symptoms, including incontinence, pelvic pain, and even prolapse (when organs fall out of place).
According to the American College of Obstetricians and Gynecologists, up to 30% of women experience pelvic floor disorders during perimenopause and menopause. But don’t stress it, it’s never too late to start flexing those muscles again. Here are 5 things we can do to keep our pelvic floor strong during this time.
1. Get Smarter about your health: We can’t tell you how many women are unsure not just where their pelvic floor is, but what it actually does. Understanding the pelvic floor is crucial for maintaining overall health.
2. Flex your Floor: Studies have shown that pelvic floor exercises, such as Kegels, can help improve symptoms of incontinence and pelvic pain.
Try a smart intravaginal device that wirelessly syncs with your smartphone. Tailored five-minute exercise programs providing real-time biofeedback, allowing you to monitor and observe your improvements over time.
But Kegels are not the only show in town, exercise such as Pilates and Yoga can be a great way to strengthen the pelvic floor, find an on-demand program that suits you. You can generally expect to notice an enhancement in your pelvic floor after about 4 to 6 weeks of consistently engaging in gentle muscle exercises.
4. Hormone therapy (HRT) can also be beneficial for some women, as it can help to reduce the risk of osteoporosis and improve symptoms of vaginal dryness. Speak to your medical practitioner for advice.
5. Hydrate with H2O: Avoid decreasing your fluid intake as a strategy to minimize bathroom visits. Doing so may lead to stronger urine, potentially causing increased irritation of the bladder. Instead, consider reducing or eliminating the consumption of fizzy or caffeinated drinks to manage frequency more effectively, and make sure you drink plenty of H2O (water).
6. Track any changes: It’s important to note that not all women will experience pelvic floor problems during perimenopause and menopause. Pelvic floor issues are not an inevitable part of aging. Still, it’s worth keeping an eye on your symptoms, keeping a note and talking to your doctor if you notice any changes. Download your tracker here.
Source:
- American College of Obstetricians and Gynecologists https://www.acog.org/womens-health/faqs/the-menopause-years
- Pelvic Floor Exercises for Women: https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
- Hormone therapy and Menopause: https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372
Disclaimer:
Pelvic issues are serious conditions and should be treated accordingly. Peli health’s attempt at making the tone funny is to lighten the mood and help the reader feel more relaxed when reading about this subject. We are not medical doctors. We do not diagnose illness. The information on this site is provided for educational and informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. nor does it constitute providing medical advice or professional services. Always seek the advice of your doctor or other qualified health provider regarding a medical condition.
