How strengthening your pelvic floor transforms your health in midlife
If you’ve been ignoring your pelvic floor health, it’s time to rethink that decision. Did you know that poor pelvic floor health can lead to a variety of issues like incontinence, pelvic pain, and even lower back discomfort?
The power of your pelvic floor: Why it deserves your attention?
Pelvic floor health is often a topic that many women avoid talking about, yet it's such an important aspect of our physical and emotional wellbeing - especially during midlife and menopause. From preventing incontinence to boosting core strength, the pelvic floor plays a significant role in our overall health. In this blog post, we’ll explore why pelvic floor health should be a priority for every woman, especially those in midlife and as you begin to navigate perimenopause, and provide practical steps you can take today to strengthen this vital area of your body.
What is the pelvic floor?
The pelvic floor is a group of muscles that support the bladder, uterus, and bowel. For women, these muscles help manage bladder and bowel control, support the uterus during pregnancy, and are essential for sexual health. However, as we age - especially during menopause - the pelvic floor can weaken, leading to incontinence, prolapse, and other uncomfortable conditions. Strengthening these muscles is not just about addressing issues like incontinence, but about maintaining a strong core, supporting overall posture, and improving quality of life.
The pelvic floor is a group of muscles, ligaments, and connective tissues that form a supportive hammock-like structure at the base of the pelvis.
Common pelvic floor issues women face in midlife
There is an important emotional wellbeing connection to your pelvic floor health. Struggling with a weak or painful pelvic floor can lead to low self-confidence and self-esteem, and often leave you feeling abnormal. Feeling this way can lead to detachment from your partner, avoiding intimacy and emotional connection.
Many women suffer from pelvic floor dysfunction without realising it. The symptoms can vary greatly, including:
Incontinence: The inability to control urine, especially during sneezing, coughing, or laughing.
Pelvic pain: Discomfort in the pelvic area, which can worsen with certain activities or sexual activity.
Decreased sexual health: A weakened pelvic floor can affect sexual desire, pleasure and function.
Prolapse: A condition where the pelvic organs slip into the vaginal canal, which can lead to pressure, pain, and discomfort.
Does the menopause effect your pelvic floor?
Yes the menopause can effect your pelvic floor. As you navigate perimenopause and menopause the production of oestrogen in the body reduces which causes atrophy of the vagina and the urinary tract. This weakens the entire urinary system and comprises the integrity of the bladder. Reduced oestrogen can also change the acidity of the vulva and vagina, making it more prone to urinary tract infections and yeast overgrowth. Essentially, the muscles supporting the pelvic organs become less strong, causing them to potentially sag or not function optimally. If you have had a previous pregnancy, especially one with any kind of trauma, you may find that the hormonal changes occurring in menopause can significantly impact your pelvic floor health.
Effective pelvic floor exercises and how to start
Strengthening your pelvic floor can be approached in different ways. While traditional Kegel exercises are widely known, they can sometimes lead to issues if done incorrectly or overused. Hypopressives, on the other hand, offer a low-pressure alternative that not only strengthens the pelvic floor but also improves core stability and posture. Choosing the right method depends on your needs, but hypopressives are often recommended for their holistic benefits. This is something that we discussed in detail in the podcast episode linked to below with our guest Nikki Scott.
Your pelvic floor health beyond the exercises
Pelvic floor health doesn’t just improve bladder control and prevent prolapse. It’s also linked to overall comfort and confidence. A strong pelvic floor supports your core, helps with posture, and can reduce lower back pain. In addition, strengthening the pelvic floor muscles can help boost your confidence, especially in intimate situations. A healthy pelvic floor contributes to overall physical comfort, helping you feel stronger and more in control.
Empower your health:
Taking action on pelvic floor health today
Taking care of your pelvic floor is an investment in your health and wellbeing, particularly as you navigate midlife and menopause. Incorporating pelvic floor exercises into your daily routine can improve your overall health, boost your confidence, and prevent discomfort in the long run. Don’t wait until the symptoms get worse - take action today to empower your pelvic health.
Key insights from this Women’s Health Unwrapped podcast episode with Nikki Scott:
Start pelvic floor exercises today and make them a regular part of your self-care routine. Check out what hypopressives are - see the free resource from podcast guest Nikki Scott - available HERE.
Strong pelvic floor muscles contribute to overall health, improving confidence, comfort, and core strength.
Know that it is never too late to build habits to strengthen your pelvic floor.
Finally, no woman should think that bladder, bowel, or other pelvic floor issues are just to be expected as a woman!
“Incorporating pelvic floor exercises into your routine is one of the simplest yet most effective ways to take control of your health.”
- Nikki Scott, a guest on the Women’s Health Unwrapped podcast show
Like this topic? Find out more in these additional FREE resources:
Take a listen to this podcast episode where we share more about how to navigate menopause with guest Sarah Cawood: Navigating menopause when HRT isn't an option
Read more on pelvic floor health on the Newson Health resources page HERE
Listen to this podcast from Nike with Dr. Ann Nwabuebo where she shares so much value on this topic of pelvic floor health.
Want to build better habits to thrive in menopause?
If you’ve been finding it hard to make changes to build better habits to improve your menopause symptoms, I’m giving you 10 fantastic tips in my FREE perimenopause guide to help you. These powerful tips will help you to boost your energy, reduce your stress, shift your mindset, lose weight, and manage brain fog.
