Menopause and Your Pelvic Floor
Menopause is a natural transition in a woman’s life, but it comes with various physical and hormonal changes that can impact health and well-being, many of which we are not ready for! In this blog, we are looking at the changes that go on in the pelvic region during and following menopause.
The pelvic floor is out of sight out of mind to some degree. For many women who have been through childbirth will have some weakening of the pelvic floor muscles, and may or may not be suffering from urinary incontinence, bladder leakage or more seriously prolapse. It is crucial to understand the changes our body goes through as we age, and take action to manage these - essential for maintaining confidence, and a good quality of life.
What is the Pelvic Floor?
The pelvic floor is a group of muscles, ligaments, and connective tissues that support the bladder, uterus, and rectum. These muscles play a vital role in controlling urination, bowel movements, and sexual function. When they weaken, women may experience issues like incontinence, discomfort, and even pelvic organ prolapse, where the organs shift from their normal position.
What happens to the pelvic floor during menopause?
Menopause leads to a decline in estrogen and collagen levels, which significantly impacts the health of the pelvic floor - estrogen being an essential hormone for maintaining the strength and elasticity of muscle tissues - the pelvic floor muscles are no exception. As your estrogen levels drop, several changes occur:
Muscle Weakness and Cell Degeneration
Estrogen plays a crucial role in keeping muscles strong and resilient. When estrogen decreases, the pelvic floor muscles can weaken with cell degeneration, therefore losing their ability to properly support the pelvic organs - imagine a fraying hammock! This can lead to bladder weakness, urinary incontinence and a feeling of heaviness in the pelvic area.
Vaginal Dryness and Thinning of Tissues
Lower estrogen levels cause vaginal tissues to become thinner, drier, and less elastic, like many other areas of the body! This can lead to discomfort during sex, irritation, and an increased risk of infections. There are a range of different ways to improve vaginal dryness with topical creams and pessaries, so talk to your GP if you are experiencing symptoms of vaginal dryness.
Increased Risk of Pelvic Organ Prolapse
Imagine the scaffolding starts to tumble and your pelvic floor completely gives up. With weakened support structures, the bladder, uterus, or rectum may descend into the vaginal canal. This condition is known as pelvic organ prolapse, and is a depilating condition that can cause pressure, discomfort, and difficulty with urination and bowel movements. This is something to be avoided, particularly as we grow older and maybe not as strong to deal with the condition.
Changes in Bladder Function
Many menopausal women experience an overactive bladder, urgency, or stress incontinence. This is because the bladder and urethra also rely on estrogen to function effectively. Without enough estrogen, the tissues around the urethra lose their firmness, making it harder to control urine flow.
How to prepare your pelvic floor for Menopause
Menopause cannot be avoided, so it is important to make preparations to maintain pelvic floor strength and function, before, during and after menopause. Here are a few tips on how you can best prepare your pelvic floor:
1. Pelvic Floor Strengthening Plan
Most of us are familiar with Kegel exercises, an at-home exercise to strengthen the pelvic floor muscles. Notoriously difficult to locate the muscles, performing effective Kegels is an art form, and takes alot of practice! Here’s how:- Identify the muscles by stopping the flow of urine midstream (only for identification purposes, not as a regular practice).- Squeeze and hold for five seconds, then release.- Repeat 10–15 times, three times a day.
For those who struggle with Kegels, or are looking for a pelvic floor strengthening boost, try The Emsella Chair, a pelvic floor strengthening treatment using electrical stimulation, designed to target and locate the pelvic floor muscles and give them a real workout to the equivalent of 11,000 Kegels in one 28 minute session. Your brain is trained to locate the muscles and contract them more effectively with the repetition of the course of treatments, making your Kegels at home much more effective. Talk to us today about trying Emsella at our Marlow clinic!
2. Hormone Replacement Therapy (HRT)
For some women, hormone replacement therapy can help alleviate symptoms by restoring estrogen levels. Vaginal estrogen creams, rings, or tablets can directly target thinning tissues and improve elasticity and hydration, helping with vaginal dryness, and discomfort during intercourse.
3. Maintain a Healthy Weight
Excess weight puts additional pressure on the pelvic floor, increasing the risk of incontinence and prolapse. A balanced diet and regular exercise can help maintain a healthy weight and support overall pelvic health.
4. Stay Hydrated and Eat Fibre
Constipation can strain the pelvic floor, leading to muscle weakening over time. Drinking plenty of water and eating fiber-rich foods can promote healthy digestion and reduce unnecessary strain on pelvic structures.
5. Avoid Heavy Lifting and High Impact Exercises
Straining during heavy lifting or engaging in high-impact workouts like running can stress the pelvic floor. Opt for low-impact exercises like swimming, walking, or yoga to keep the pelvic floor muscles strong without excessive strain.
The Impact of Pelvic Floor Changes on our wellbeing
We shouldn’t underestimate the impact that pelvic floor issues during menopause can have on our emotional, physical and mental wellbeing. Many women feel a loss of control over their bodies, finding the changes very hard to deal with, impacting confidence, intimacy, and emotional well-being, which inevitably has an effect on our relationships at work and at home.
It’s important to keep conversations open with healthcare providers and loved ones who can help understand and reduce stigma and anxiety. Look out for local support groups that can also make a difference in coping with these changes, when you are surrounded by women undergoing the same changes.
Menopause is a significant life transition, but with the right knowledge and proactive steps, you can maintain a healthy pelvic floor and improve your quality of life. Regular exercise, proper nutrition, medical treatments, and lifestyle adjustments can help prevent and manage pelvic floor issues, and above all - be prepared! It will make the transition much easier to deal with, rather than experiencing the repercussions.
If you would like to try Emsella at our Marlow clinic, a stone's throw from Henley, High Wycombe and Maidenhead, book a consultation online, or call us on 01628 308060 or email hello@springwellclinic.co.uk.