Menopause
Menopause is a natural phase in a woman's life usually occurring around the age of 45 (or earlier) to 55, marked by the cessation of menstruation and a decrease in reproductive hormones like oestrogen and progesterone. This hormonal shift can lead to various physical and psychological changes, including hot flashes, mood swings, vaginal dryness, and pelvic floor dysfunction. Perimenopause, which means "around menopause," is the time when your body naturally transitions to menopause, signalling the end of the reproductive years. (1)
Training the pelvic floor muscles is crucial for women, especially throughout perimenopause and menopause for several reasons.
Urinary Incontinence- the involuntary loss of urine. Menopause often brings about a weakening of the pelvic floor muscles, leading to urinary incontinence or leakage. Pelvic floor exercises, can help strengthen these muscles, improving bladder control and reducing leakage.
Vaginal Health can also be affected by a change in hormones. Decreased oestrogen levels during menopause can lead to vaginal dryness, thinning of vaginal tissues, and an increased risk of vaginal infections. Pelvic floor exercises can improve blood flow to the pelvic region, helping to maintain vaginal elasticity and lubrication.
The pelvic floor muscles support the pelvic organs, including the bladder, uterus, and rectum. Weak pelvic floor muscles can contribute to pelvic organ prolapse, where one or more of these organs descend into the vaginal canal. Strengthening the pelvic floor muscles can help prevent or alleviate pelvic organ prolapse symptoms. (2)
Pelvic floor muscle tone is also linked to sexual function and pleasure. Strengthening these muscles can improve vaginal sensation and orgasm intensity, contributing to overall sexual satisfaction. (2)
While not directly related to pelvic floor muscles, menopause also brings about a decline in bone density due to decreased oestrogen levels. Research suggests that up to 20% of bone loss can occur throughout these stages, and osteoporosis affects roughly one in every ten women over the age of 60 worldwide (3). Weight-bearing exercises, which can be incorporated into pelvic floor training routines, help maintain bone strength and reduce the risk of osteoporosis.
Home Pelvic Routines for Women are an online way of doing pelvic floor muscle training, without even having to come and see the pelvic physiotherapist! They are an affordable, convenient, and quick way of getting your pelvic floor muscle trained, in privacy, using any device, phone, tablet, or laptop. All you need is an email address to log on and create a password-enabled account.
They are available to purchase from course.homepelvicroutines.com or our website www.ippm.ie. I have seen thousands of women through my hands every year, in the last 25 years, with pelvic floor muscle dysfunction. My at-home pelvic floor muscle training program, Home Pelvic Routine, is designed so that even the weakest person can do this program of training and routines successfully. They will feel that they are doing the exercises correctly and will progress through the exercises that are needed, at the right pace for optimal cost-effective, convenient, and quick training results!
To summarise!
Training the pelvic floor muscles is essential for women, especially during and after menopause, to maintain urinary and vaginal health, support pelvic organs, enhance sexual function, and promote overall well-being.
References:
1. Perimenopause (2023) Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666.
2. https://www.nice.org.uk/guidance/ng210/chapter/Recommendations#pelvic-floor-muscle-training
3. Endocrine Society (2022) Menopause and Bone Loss, Endocrine Society. Available at: https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss.
