Menopause is a natural transition in a woman's life, typically occurring between the ages of 45 and 55. During this time, the body undergoes significant hormonal changes, particularly in the production of estrogen and progesterone. While many women are familiar with common menopausal symptoms such as hot flashes and mood swings, pelvic dysfunction is a lesser-known yet impactful issue that can arise during this period.
What is Pelvic Dysfunction?
Pelvic dysfunction refers to a range of issues that affect the pelvic floor—the group of muscles, ligaments, and tissues that support the bladder, uterus, and rectum. These muscles are crucial for controlling bladder and bowel movements, as well as for sexual function. When the pelvic floor becomes weakened or damaged, it can lead to several problems, including:
Urinary Incontinence: The inability to control the bladder, leading to involuntary leakage.
Pelvic Organ Prolapse: When one or more pelvic organs, such as the bladder or uterus, drop from their normal position and press against the walls of the vagina.
Painful Intercourse: Discomfort or pain during sexual activity, often due to vaginal dryness or muscle tension.
Chronic Pelvic Pain: Persistent pain in the lower abdomen or pelvic area.
Causes of Pelvic Dysfunction in Menopause
The primary cause of pelvic dysfunction during menopause is the decline in estrogen levels. Estrogen plays a key role in maintaining the strength and elasticity of the pelvic floor muscles and tissues. As estrogen levels drop, these muscles can weaken, leading to dysfunction. Other contributing factors include:
Aging: The natural aging process can lead to a general weakening of muscles and tissues, including those in the pelvic floor.
Childbirth: Previous vaginal deliveries can stretch and weaken the pelvic floor, making it more susceptible to dysfunction later in life.
Chronic Strain: Activities that increase pressure on the pelvic floor, such as heavy lifting, chronic coughing, or constipation, can contribute to dysfunction.
Obesity: Excess weight puts additional strain on the pelvic floor, increasing the risk of dysfunction.
Symptoms of Pelvic Dysfunction
Pelvic dysfunction can manifest in various ways, and the symptoms may vary in severity. Some of the most common symptoms include:
Leaking urine when coughing, sneezing, or exercising
A sensation of heaviness or pressure in the pelvic area
Difficulty emptying the bladder or bowels completely
Pain or discomfort during intercourse
Frequent urinary tract infections (UTIs)
Mitigating Pelvic Dysfunction During Menopause
While pelvic dysfunction can be distressing, there are several strategies to manage and mitigate its effects:
Pelvic Floor Exercises (Kegels):
What They Are: Kegel exercises involve contracting and relaxing the pelvic floor muscles to strengthen them.
How They Help: Regular practice can improve muscle tone and reduce symptoms like urinary incontinence.
How to Do Them: To perform Kegels, tighten the muscles you would use to stop the flow of urine, hold for 5-10 seconds, then relax. Repeat this 10-15 times, three times a day.
Hormone Replacement Therapy (HRT):
What It Is: HRT involves taking medications that contain estrogen to supplement the body's declining hormone levels.
How It Helps: By restoring estrogen levels, HRT can help maintain the strength and elasticity of the pelvic floor muscles and tissues.
Considerations: HRT isn't suitable for everyone, so it’s important to discuss potential risks and benefits with your healthcare provider.
Vaginal Estrogen Creams:
What They Are: These are topical treatments that apply estrogen directly to the vaginal area.
How They Help: They can help alleviate vaginal dryness, improve muscle tone, and reduce discomfort during intercourse.
Lifestyle Modifications:
Weight Management: Maintaining a healthy weight reduces the strain on the pelvic floor.
Dietary Changes: A diet rich in fiber can prevent constipation, which reduces pressure on the pelvic floor. Adequate hydration is also important.
Regular Physical Activity: Exercise, particularly those that strengthen the core, can help maintain pelvic floor health.
Physical Therapy:
What It Is: A specialized physical therapist can guide you through exercises and techniques designed to strengthen the pelvic floor.
How It Helps: Personalized therapy can address specific issues and provide more targeted relief.
Avoiding Strain:
Lifting: Be cautious when lifting heavy objects. Use your legs, not your back, to reduce strain on the pelvic floor.
Coughing: If you have a chronic cough, seek treatment to minimize the impact on your pelvic muscles.
Seeking Professional Help
If you're experiencing symptoms of pelvic dysfunction during menopause, it's important to consult with a healthcare provider. Early intervention can help prevent the condition from worsening and improve your quality of life.
Here in Bristol we are lucky to have a number of Women’s Health & Pelvic Floor Specialist Physiotherapists.
Zarfasheen Zia, is the Clinic Manager and Women’s Health & MSK Physio, at Bodyset Bristol. Here, she offers her professional advice on what we can, and should do to best support our pelvic health.
Zarfasheen says,
Working as a pelvic health specialist for number of years now, these are the things I wish all women knew:
Do NOT wait for things to get worse. If something doesn’t feel right, get help right away.
There is help out there, SEEK IT ! You absolutely should NOT be living with these issues for the rest of your life.
Issues with leaking are common, however it’s definitely NOT normal. Women deserve to be given more attention to their bodies!
There are loads of resources out there and many healthcare providers ready to help you. All you have to do is….TAKE THE FIRST STEP.
My Go-To pelvic floor training aids are Pelvipower and Femfit.
The femfit device enables you to receive real-time feedback on the correct technique for your pelvic floor exercises, optimizing effectiveness. And because we know women tend to leak mostly when they're upright, femfit enables pelvic floor muscle training in that position, with comfort. Unique algorithms analyse your data after every session and adjust the program to personalize and optimize your success.
PelviPower is a combination of cutting edge medical technology with targeted support for individual training. PelviPower stimulates your pelvic floor and the surrounding muscles with the help of electromagnetic field. You sit comfortably within the electromagnetic field and your muscles are activated indirectly (through the activation of the nerves that control them). One session on PelviPower is equivalent to performing 25000 Kegels. The frequencies range from 5 – 50Hz. This means some frequencies focus more on strengthening the muscles, others help increase circulation, relax the muscle or have other effects like pain reduction.”
Pelvi Power is an effective and targetted treatment method to help reduce a number of symptoms in both men and women; from back pain, sexual dysfunction, physical training to improve core engagement and diaphragmatic function, and post natal mothers.
Conclusion
Pelvic dysfunction is a common but often overlooked aspect of menopause. By understanding the causes and symptoms, and taking proactive steps to strengthen and care for your pelvic floor, you can significantly reduce the impact of these issues on your daily life. Whether through exercises, lifestyle changes, or medical treatments, there are effective ways to manage pelvic dysfunction and maintain your health and well-being during menopause.
If you feel you would benefit from further advice, get in touch with Zarfasheen and mention me when you do so. You are invited to a free discussion and trial of Pelvi Power at the Bodyset, Bristol clinic.
Menopause is a journey, but with the right knowledge and care, you can maintain your quality of life. 💪 #WomensHealth #MenopauseAwareness #PelvicHealth #StrongAtEveryAge #bodysetbristol #bodysetuk
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