TL; DR (Too Long; Didn't Read)
Pelvic floor health significantly impacts midlife women's quality of life, affecting issues like urge, stress, and fecal incontinence.
It is the number one predictor for entrance into a nursing home. More than sarcopenia, osteoporosis or any other health risk we typically think of for women.
WHY
The pelvic floor is a powerful group of muscles that supports your bladder, bowel, and uterus. Yet, many women are unaware of its importance until problems arise. Conditions like urinary urgency, leaking when sneezing or coughing, fecal incontinence, and constipation are common, significantly impacting daily comfort and confidence.
The pelvic floor muscles differ from say, a bicep muscle, in that they are ALWAYS working. They are part of your core muscles, and literally keep your organs from falling out.
WHAT
- Urge Incontinence: A sudden, uncontrollable need to urinate, often associated with weakened pelvic floor muscles or bladder irritation. It can almost feel like a Pavlovian response, like having to pee the second you come home, or washing your hands under water.
- Stress Incontinence: Leaking urine during activities that put pressure on the bladder, such as coughing, sneezing, jumping, or laughing.
- Fecal Incontinence: Inability to control bowel movements due to weakened pelvic floor muscles or nerve damage.
- Pregnancy and Delivery: Hormonal changes and physical strain during pregnancy and childbirth can stretch and weaken these muscles.
- Hormonal Changes: Declining estrogen and testosterone in perimenopause lead to reduced muscle tone, elasticity, and tissue integrity. Note, when I say tone here I mean it to represent the neuromuscular integrity of the muscle. Meaning, the strength (or lack of strength) in which the nerves are innervating and powering up the muscles. I am definitely NOT referring to fitness influencer word salad that roughly translates to “looking in shape”.
- Tight Pelvic Floor: Chronic tension or hypertonic pelvic muscles can lead to constipation, difficulty emptying the bladder or bowel, and discomfort during intercourse.
HOW
- Tight Pelvic Floor: Chronic tension or hypertonic pelvic muscles can lead to constipation, difficulty emptying the bladder or bowel, and discomfort during intercourse
- Kegel Exercises: Strengthen weakened pelvic floor muscles to reduce stress and urge incontinence. Practice consistently and with correct technique. For the record, I prefer the term Puss-Ups. These exercises are essentially a contraction of the pelvic floor muscles (think about pulling “in” and “up”), an isometric hold, and then a release.
- Hypopressive Exercises: Gentle abdominal breathing and postures that reduce intra-abdominal pressure and naturally strengthen the pelvic floor. I absolutely love these. Lying on your back, on an inhale, pull the navel “up and under” the ribcage, as if you were trying to bring it towards the spine. Hold for several seconds and release.
- Relaxation Techniques: Diaphragmatic breathing, yoga, and guided pelvic relaxation exercises can ease tension in an overly tight pelvic floor. I am a big fan of child’s pose, or happy baby pose in yoga for this.
- Proper Toilet Posture: Using a squatty potty or raising your knees helps relax pelvic floor muscles, making bowel movements easier. This helps to relieve strain, align the sacrum and coccyx (the tailbone) and reduce transit time of the bowel movement.
- Physical Therapy: Specialized pelvic floor physical therapy can provide targeted exercises, biofeedback, and manual therapy to balance strength and flexibility.
NOW
- Assess your pelvic floor: Notice symptoms like leaking, urgency, constipation, or discomfort. Discuss these with your healthcare provider. I want to acknowledge that this topic is cloaked in shame and it may be difficult to discuss what is happening with someone. However, I am going to firmly encourage you to ensure this discussion takes place. Left unmanaged, incontinence only gets worse, the strength of the muscles will continue to weaken without a proper therapist, program or proper hormones.
- Implement a pelvic health routine: Integrate daily Kegels or relaxation exercises, depending on your specific needs. There are apps that you can download that also can be a great companion to strengthen your pelvic floor daily!
- Consult a specialist: Seek support from a pelvic floor physiotherapist for personalized assessment and tailored treatment.
What I Recommend
The Midlife Protein Trap: Why You’re Eating Right But Still Feeling Off
Feeling bloated, tired, or like your metabolism hit the brakes? It might not be your hormones (or at least, not just your hormones).
In my latest article, I reveal the hidden digestive issue that’s quietly wrecking your protein absorption, energy levels, and muscle tone during perimenopause. This one’s a game-changer, especially if you’ve been upping your protein but still feeling off. I also share my go-to solution that’s helping women feel stronger, leaner, and less gassy (you're welcome).
Get all the facts and my top recommendation by clicking here.
MassZymes
If you’re looking for digestive support during perimenopause and menopause, then check out MassZymes by BiOptimizers.
It is a 100% plant-based, full-spectrum digestive enzyme that helps your body break down protein more efficiently (so you actually absorb the nutrients you’re eating). Many women report less bloating, more energy, and improved recovery after meals and workouts.
Visit BiOptimizers and use code ESTIMA to get 10% off your order.
AG1 Big Update Alert!
I’ve been drinking AG1 for years as it’s the absolute easiest way to supplement my diet on the go. I never have to worry if I’m getting all my bases covered because they are if I’m drinking this.
If your schedule is often too packed to prepare meals that give you all the whole foods, vitamins, minerals, and probiotics you need, AG1 is your answer. It’s incredibly clean, nutritious, delicious, and is meant to be enjoyed daily.
I’m so thrilled to see AG1 raise the bar (again) and can’t wait for you to try their Next Gen formula…
Head to drinkAG1.com/stephanie to try the new formula and get a FREE Welcome Kit, a bottle of AG D3K2, and 5 upgraded travel packs with your first order.
🌟 Love these recommendations? Find more resources to support your health in midlife in my Health Toolkit!