Tools for Pelvic Health in Menopause: Exercise, Hydration & Beyond

Pelvic health and Menopause are getting more attention, and the information is more accessible than ever. Yes, the pelvic floor has changes as soon as estrogen drops! You may have experienced some symptoms before, or maybe you’re new to leaking, urgency, dryness, constipation or pelvic heaviness. The good news? You can make some changes to your habits to significantly improve or possibly eliminate these symptoms.

Strength Training for a Stronger Pelvic Floor and Core

As estrogen drops, so does our ability to build and retain muscle- that includes our pelvic floor muscles! Not only is strength training going to improve the integrity of your pelvic floor, it’s going to help your bones and your posture. Some of the best pelvic floor exercises for menopause are squats, bridges and breathing through every lift.

Please note if you have been diagnosed with leaking, prolapse or are experiencing heaviness in the vagina: Avoid impact exercises (such as jumping or running) and book an appointment with a pelvic physiotherapist to assess your condition and make a plan to heal.

Hydration for Bladder and Vaginal Health

It’s common for women to think their leaking and pelvic issues will be solved by drinking less, but it’s actually the opposite! Adequate water intake supports your bladder health and reduces urgency. The better hydrated your pelvic floor muscles are, the better they can do their jobs! Drinking water is not the only way to stay hydrated in menopause; consult your doctor or naturopath for vaginal moisturizers and lubricants for dryness.

A note on caffeine and alcohol: These are bladder irritants. Consuming these beverages will increase your sensations to need to pee more often, which will dehydrate you. Be conscious of caffeine and alcohol intake and how it makes you feel.

Preventing Constipation to Protect Your Pelvic Floor

Menopause constipation and pelvic health are not talked about nearly enough. Straining can weaken the pelvic floor, which in turn can worsen prolapse or incontinence. While protein is getting all the attention for building muscle in menopause, fibre and water should be getting some attention as well. It’s not just diet. Gentle movement such as walking or yoga will also improved your digestive flow.

If you are not easily passing a stool daily, meaning it is hard, you are straining and sometimes go a day or more without a bowel movement, it’s time to pay attention to your diet and movement.

The Role of Movement Both In and Out of the Gym

Your movement is one of the everyday habits for pelvic health. While you will want to strength train 3 times a week and lift heavy, you want to move daily through walking, light cardio, yoga and stretching. If you have any symptoms of dysfunction (pain, leaking or feeling heavy in the vagina) stick to low-impact movement (think keeping one foot on the ground). Even making small changes, such as taking the stairs or taking standing breaks, will help to reduce pressure in the pelvic floor.

Create a Self-Care Routine for Pelvic Wellness

Another self-care item? Yes. You need self-care for the pelvic floor in menopause. But instead of a once-in-a-while spa day, think consistency over intensity. With the rise of cortisol and insulin resistance in menopause, we want to incorporate mindfulness, stress management, and sleep as indirect supports for pelvic health. If you don’t already see a pelvic physiotherapist, book an appointment as a baseline, even if you don’t have symptoms.

Small Daily Habits, Big Impact on Menopause Pelvic Health

With all the things your body is doing in this season, pelvic changes are inevitable, but manageable. The basic principles in this blog are going to help you manage your menopause symptoms overall, including your pelvic floor changes: Lift heavy, hydrate, move daily and manage your stress.

You’re not alone in this. So many women are facing the same changes and the good news is there are solutions! Together, we can find the right exercises, habits, and resources for your unique routine and preferences. Fill out the form below for your free consultation today and take the first step toward better pelvic health.