Menopause is a significant life transition that brings about a variety of hormonal changes in a woman’s body. While most people are familiar with common menopausal symptoms like hot flashes and mood swings, fewer are aware of the potential impact on pelvic health. Menopause can lead to several pelvic floor issues that significantly affect a woman’s quality of life. In this blog post, we’ll explore these issues and discuss ways to manage and improve pelvic health during this stage of life.
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1. What`s menopause?
Menopause occurs when oestrogen and progesterone decrease and a woman’s ovarian function stops. It’s defined as happening when a woman misses menstruation for 12 consecutive months.
According to research, it occurs most often between ages 45 and 55, with the average age being 51.
Pelvic Floor Issues During Menopause
- Urinary Incontinence: Menopause increases the risk of stress urinary incontinence (SUI) and urge incontinence. SUI results in urine leakage during activities such as coughing, sneezing, or exercising. Urge incontinence is characterized by a sudden, strong need to urinate.
- Vaginal Dryness: Reduced estrogen levels can cause vaginal dryness and thinning of the vaginal walls, leading to discomfort, pain during intercourse (dyspareunia), and an increased risk of vaginal infections.
- Pelvic Organ Prolapse: Menopause can weaken the pelvic floor muscles and connective tissues, leading to pelvic organ prolapse (POP). POP occurs when pelvic organs like the uterus, bladder, or rectum descend into the vaginal canal, causing discomfort and pressure.
- Pelvic Pain: Some women may experience pelvic pain or discomfort during menopause, which can be attributed to pelvic floor muscle tension, changes in muscle tone, or other factors.
- Sexual Dysfunction: Vaginal dryness and discomfort can contribute to sexual dysfunction, including pain during sex, reduced libido, and difficulty achieving orgasm.
- Bowel Issues: Menopause can affect bowel function, leading to symptoms such as constipation, fecal incontinence, or difficulty emptying the bowels.
- Increased Frequency of Urination: Changes in estrogen levels can lead to increased urinary frequency, which may disrupt sleep and daily activities.
- Weight Gain: Hormonal changes during menopause, coupled with decreased physical activity, can lead to weight gain, which can put additional strain on the pelvic floor.
- Bone Health: Weakened pelvic floor muscles (which are part of your core!) can affect posture and pelvic stability, potentially increasing the risk of falls and fractures, particularly among postmenopausal women.
- Emotional Impact: Coping with pelvic floor issues during menopause can have emotional and psychological effects, including anxiety, depression, and a negative impact on overall quality of life.
Managing Pelvic Floor Issue
Women’s Health Physiotherapists can help you embrace menopause with confidence and vitality. Here is what we can do:
1. Personalized Assessment:
- The first step in your journey to conquering menopause is a comprehensive assessment by a Women’s Health Physiotherapist. We dive deep into understanding your unique pelvic floor needs.
2. Knowledge is Power:
- Knowledge is a formidable weapon in the fight against menopause-related pelvic issues. Women’s Health Physiotherapists provide you with valuable insights into how menopause impacts your pelvic health. Understanding the changes taking place in your body equips you with the information you need to combat these issues effectively.
3. Pelvic Floor Exercises: Strengthening from Within
- Pelvic floor exercises are the cornerstone of pelvic health during menopause. Women’s Health Physiotherapists will guide you through these exercises, helping you strengthen those vital pelvic muscles. Regular practice can improve muscle tone, enhance bladder and bowel control, and contribute to your overall well-being.
4. Manual Therapy: Hands-On Relief
- Hands-on techniques are a crucial component of women’s health physiotherapy. Manual therapy can help release tension and discomfort in the pelvic floor muscles (often one of the main causes of pain with sex).
5. Behavioral Strategies: A Happier Bladder and Bowel
- Women’s Health Physiotherapists will work with you to develop behavioural strategies that empower you to regain control and live more comfortably during menopause.
6. Prolapse Management:
- Pelvic organ prolapse is a common issue during menopause. The main symptoms are heaviness and pressure in the vagina as if something was coming down. Women’s Health Physiotherapists can offer solutions such as pessary fitting to support your pelvic organs.
7. Improved Sexual Health:
- Women’s Health Physiotherapists can help you achieve a happy, comfortable sexual life by addressing issues like vaginal dryness (we will recommend vaginal moisturizers, lubes and advise to talk to your doctor about topical oestrogen creams). We will teach you to use dilators and pelvic wand to help increase blood flow to vaginal tissue and ease discomfort during sex.
8. Bone and Muscle Health: Staying Strong
- Maintaining bone and muscle health is vital during menopause. Physiotherapists can guide you in incorporating exercises that prevent osteoporosis and promote healthy muscle mass.
Research indicates that postmenopausal women who engage in the comprehensive exercise program, benefit by maintaining a healthy body, bone density levels, and good mental health.
How much exercise should I do during the menopause?
You should aim to meet the guidelines on activity levels for all adults. The World Health Organization recommends at least 150 to 300 minutes of moderate intensity exercise or 75 to 150 minutes of vigorous aerobic exercise a week. That works out to about 30 minutes a day, five to seven days a week. This should include a mix of cardiovascular exercise with at least two strength-building sessions. And in midlife, it’s important to incorporate stretching both before and after physical activity to better prepare the body for a strong workout. Mum-Time offers amazing workouts for perimenopause and menopause (and you can try it for FREE!)
A word from a women`s health physio.
Remember, this is your time to shine! Consult a women’s health physiotherapist, and together, we’ll conquer menopause with confidence
Whether you’re wanting to avoid pelvic floor problems or overcome them, I’m here for you.
