Perimenopause & Your Pelvic Floor

Perimenopause is your body’s natural transition to menopause or your period stopping. Sounds simple, but the symptoms of this stage of life can be impactful. The onset of this can vary, but typically occurs in your forties.  During perimenopause, your body begins to produce varying amounts of estrogen and other hormones. These significant changes in hormones have a direct impact on your pelvic floor muscles and its functions. Understanding the connection between perimenopause and the pelvic floor is crucial for maintaining comfort, confidence and well-being during this chapter of your life.

Perimenopause & Pelvic Floor Dysfunction

Your pelvic floor, that oh so important group of muscles we talk about all the time, is essential in supporting many key functions for your body. These muscles support your pelvic organs: the bladder, uterus and rectum. The pelvic floor plays a vital role in your ability to control your bladder and bowel, sexual function and pleasure, and supporting your spine and pelvic organs. 

Common, but not normal, issues you may face include:

1. Bladder & Bowel ~ The reduced hormone levels can cause weakening in your pelvic floor muscles and increased stretch on your tissue. Weaker muscles can result in urinary leaking, particularly when you cough, sneeze, or exercise OR having to race to the bathroom to stop from leaking. You may also experience bowel changes, including constipation or fecal incontinence.

2. Vaginal Changes ~ Normal productions of estrogen help to maintain the moisture and elasticity of vaginal tissue.  As those hormone levels decrease, you may experience vaginal dryness, irritation and discomfort all of which impacts sexual function. You may also experience pain with intercourse and reduced satisfaction. 

3. Pelvic Organ Prolapse: If your pelvic floor muscles weaken, the risk of pelvic organ prolapse is increased. If the bladder, uterus, or rectum descend into the vaginal canal, you may feel pressure and discomfort. This can also impact your bladder and bowel function.

Why Core Stability Matters

Your core is so much more than “abs”. It includes your pelvic floor, lower back, and hip muscles as well. All of these muscles work as a team, helping to provide your body with stability. Your core supports your spine and helps you move your body. As you transition into perimenopause, your body may begin to lose muscle mass and bone density due to the change in hormone levels. Incorporating core work into your fitness routine is vital in this stage of life. Whether you are lifting groceries or enjoying a workout, a strong and stable core provides the foundation for nearly all physical activities.

A strong core

• is essential for maintaining balance as you move through the world

• helps you maintain proper posture which reduces the strain on your spine and joints

• supports your body's alignment and movement, which can prevent falls and injuries, especially as bone density decreases

The Role of Pelvic Floor Therapy

Pelvic floor therapy offers a holistic approach to managing the symptoms that go along with perimenopause. It can also help heal any issues you are experiencing. Through a thorough assessment of your pelvic floor muscles, your therapist can determine if  your pelvic floor muscles are in fact weak. Oftentimes that may not be the case and you can unknowingly be “strengthening” tight muscles, which leads to more problems. Working with a therapist will help to make sure the exercises and techniques you are implementing will actually help you heal. 

Pelvic floor therapy can also be a great addition to your fitness plan, especially if you are concerned with core stability, bone density and muscle mass. Your therapist can work with you to develop a personalized exercise program that focuses on strengthening your core muscles to help with supporting bone health and preserving muscle mass as you age.

Perimenopause is a time of change and adjustment. Taking proactive steps will help you as you navigate this new normal. If you're noticing changes in your pelvic health, don't hesitate to seek out support. Gaining and maintaining a healthy pelvic floor and core stability is essential for a healthy and active life, especially as you age. You can build a strong foundation that supports your body now and in the future. Remember, it's never too late to start, and the benefits are so worth it!

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Embrace can help, follow the link to schedule your free discovery call.

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