Is menopause affecting your pelvic health?
Menopause marks a significant transition in a woman's life, bringing with it a host of physical and emotional changes. As you navigate this natural phase, it's essential to understand the profound impact it can have on your pelvic health.
In this blog, we’ll explore everything you need to know about menopause and pelvic health, including symptoms to look for and pelvic floor strengthening strategies that’ll help you feel your best.
What are the 3 stages of menopause?
To start with, what is menopause? Menopause is typically divided into three stages: perimenopause, menopause and postmenopause. This classification helps women’s pelvic health physios to provide tailored healthcare and management strategies for women experiencing the transition.
Perimenopause
Perimenopause is a transitional phase that can begin several years before menopause. During perimenopause, oestrogen levels fluctuate, leading to irregular menstrual cycles, hot flashes, night sweats and mood changes. It's a period of gradual decline in ovarian function.
Menopause
Menopause is the point when a woman has not had a menstrual period for 12 consecutive months. This stage marks the end of menstrual cycles and fertility.
Postmenopause
The postmenopause stage begins immediately after menopause and lasts for the rest of a woman's life. Menopause symptoms may continue for some time but generally decrease.
Can menopause affect your pelvic floor?
Menopause can significantly affect your pelvic floor. So, how can menopause cause pelvic pain? The decline in oestrogen levels during menopause can lead to a weakening of the pelvic floor muscles, which are crucial for supporting the bladder, uterus, and rectum.
This weakening can result in a range of issues, including menopausal pain in the lower abdomen and pelvic region. Along with pregnancy and childbirth, menopause is a risk factor of pelvic floor dysfunction. Other common pelvic health issues during menopause include:
Urinary incontinence: Leakage of urine due to weakened muscles.
Pelvic organ prolapse: Dropping of pelvic organs into the vaginal canal, causing discomfort.
Vaginal atrophy: Thinning and drying of vaginal tissues and changes in tissue elasticity, leading to pain and irritation.
Recurrent Urinary Tract Infections (UTIs): Increased susceptibility to infections due to changes in the urinary tract and vaginal environment.
What are the symptoms of menopause in the pelvis?
Like most women’s health conditions, there isn’t just one pelvic pain menopause symptom. There are many signs that menopause is affecting your pelvic health, including and beyond pelvic pain.
Common symptoms of menopause in the pelvis include:
Increased frequency of urination, urgency or leakage
Dryness in the vaginal area
Discomfort or pain during sexual intercourse
Decreased libido (sex drive) or changes in arousal or orgasm
Increased sensitivity or discomfort in the pelvic area, particularly during periods of hormonal fluctuations
Persistent or recurrent pain in the pelvic region, which may vary in intensity and duration
Feeling of heaviness, pressure, or bulging in the pelvic area
How can I reduce prolapse symptoms during menopause?
Preventing pelvic organ prolapse during menopause involves adopting lifestyle habits and practices that support pelvic floor health. Regularly engaging in pelvic floor exercises can help strengthen the muscles that support the pelvic organs, reducing the risk of prolapse. Using oestrogen cream or vaginal moisturiser can help address tissue atrophy and dryness. It's also essential to quit smoking to prioritise your pelvic health as smoking may increase the risk of pelvic organ prolapse.
Be sure to stay proactive with regular pelvic exams to optimise your pelvic health during your menopausal years. Raise your concerns at your first pelvic health physio appointment so you and your physiotherapist can craft a personalised management plan.
How to strengthen the pelvic floor in menopause
Strengthening the pelvic floor during menopause is essential for maintaining pelvic health and addressing common pelvic issues. Here are some effective strategies to strengthen the pelvic floor muscles:
Pelvic floor exercises for menopause: Pelvic floor muscle training improves symptoms of menopause. Regularly performing Kegel exercises can help strengthen the pelvic floor muscles.
Yoga and pilates: Many yoga and clinical pilates poses engage the pelvic floor muscles, providing a gentle yet effective workout.
Maintain a healthy weight: Excess weight can put additional strain on the pelvic floor muscles. Maintaining a healthy weight through a balanced diet and regular exercise can reduce this strain and support pelvic floor strength.
Avoid heavy lifting: Lifting heavy objects can strain the pelvic floor muscles. Whenever possible, use proper lifting techniques and avoid lifting objects that are too heavy for you.
Stay hydrated and have good bladder habits: Drinking plenty of water helps keep the urinary system healthy and functioning properly, reducing the risk of urinary tract infections and supporting overall pelvic health. Also, practising regular and mindful bathroom habits, such as fully emptying your bladder and avoiding frequent urination out of habit, can prevent unnecessary strain on the pelvic floor muscles and help maintain their strength during menopause.
Manage chronic conditions: Conditions like constipation and chronic coughing can impact the pelvic floor muscles over time.
Read our menopause microbiome guide to find out more about how to take a holistic approach to vaginal microbiome health during menopause.
Your menopause and pelvic health clinic in Sydney
Learning about menopausal hormonal changes and how to optimise your pelvic health during menopause shouldn’t be challenging. At Papaya Clinic, we believe in providing women from all walks of life with a supportive healthcare environment where they have a range of women’s health professionals at their fingertips.
To start your menopausal pelvic health journey, join Papaya Clinic’s Menopause Mastery Program or contact our multidisciplinary team today.
