Understanding Pelvic Floor Changes During Menopause: Expert Tips for Managing Symptoms and Regaining Strength

Menopause is a natural phase of life, but the changes it brings can feel anything but natural. As a specialist in women’s core and pelvic health, trained to work with older adults, I understand the unique challenges menopause can present. I help women navigate these changes to reclaim strength, confidence, and control over their bodies—whether in-person in Brant or through online coaching.

How Menopause Affects Pelvic Floor Health

During menopause, estrogen levels drop, which can affect the tissues of your pelvic floor. Estrogen plays a crucial role in maintaining the strength and elasticity of these tissues. Without adequate estrogen, the pelvic floor can weaken, making it more susceptible to issues such as:

• Incontinence or Leaking: Reduced muscle tone and tissue elasticity can contribute to urinary incontinence, especially during coughing, sneezing, or exercising.

• Vaginal Dryness and Discomfort: The vaginal tissues can become thinner, drier, and less elastic, leading to discomfort during daily activities or intimacy.

• Prolapse: A weakening of the pelvic floor can cause organs like the bladder, uterus, or rectum to descend, resulting in pelvic pressure, discomfort, or even visible bulging.

Symptoms to Watch For

Every woman’s experience is unique, but some common pelvic floor-related symptoms during menopause include:

• Frequent urination or difficulty emptying the bladder

• Sudden urges to urinate or accidental leaking

• Pain or discomfort during intimacy

• Sensation of heaviness or pressure in the pelvic area

• Lower back pain

These symptoms are not "just a part of getting older." There are effective ways to manage and improve them, and I’m here to help you find the best solutions for your body.

How to Support Your Pelvic Floor During Menopause

Taking proactive steps to care for your pelvic floor can make a significant difference. Here are some strategies to consider:

1. Use a Vaginal Moisturizer

Regular use of a vaginal moisturizer can help manage dryness and maintain tissue health. Unlike lubricants, which are used during specific activities, moisturizers are designed for regular use to improve comfort and overall tissue health. This simple step can significantly enhance your well-being.

2. Work with a Pelvic Health Specialist

As a certified trainer specializing in women’s core and pelvic health, I offer tailored exercise programs designed to address your unique needs. Whether you're dealing with incontinence, prolapse, or general discomfort, early intervention and customized guidance can be incredibly effective. If you prefer in-person support, I’m available locally in Brant. For those farther away, my online coaching services provide accessible, expert support.

3. Incorporate Pelvic Floor Exercises

Strengthening your pelvic floor doesn’t always mean doing hundreds of Kegels. In fact, overdoing it can cause more harm than good. Gentle exercises like diaphragmatic breathing, glute bridges, and pelvic tilts can help build strength and control without placing undue stress on the muscles.

Remember: A too-tight pelvic floor is not healthy. Finding balance and flexibility in your pelvic floor muscles is just as important as building strength.

4. Stay Active

Regular, moderate exercise like walking, swimming, or yoga can help maintain pelvic health by improving circulation, muscle tone, and overall well-being. Choose activities that you enjoy and can sustain over time.

5. Stay Hydrated and Maintain a Balanced Diet

What you eat and drink can affect your pelvic health. Staying hydrated helps prevent constipation, which can put extra pressure on the pelvic floor. Eating a balanced diet rich in fiber can also help maintain regular bowel function.

When to Seek Professional Help

If you’re experiencing symptoms that interfere with your daily life, it’s worth seeking guidance from a healthcare professional. As a pelvic health specialist, I can help you address issues related to pelvic floor dysfunction through customized exercises, lifestyle modifications, and supportive coaching. If you are experiencing pelvic dysfunction, book an assessment with a pelvic physiotherapist. You can also receive valuable advice on supplements and HRT (hormone replacement therapy) from a medical doctor or naturopath.

Take Control of Your Pelvic Health

Menopause doesn’t have to mean ongoing discomfort or frustration. With the right support and guidance, you can feel strong, confident, and in control of your body again.

Looking for personalized help? Book a consultation with me, whether you prefer working together online or in-person in the Brant area. Let’s build a plan that meets you where you are and helps you manage your menopause experience.