Every woman goes through menopause, but the way you experience it is uniquely your own. This individuality is one of the main reasons why there’s often confusion around the symptoms and treatment options. Through personalized care, including exercises and lifestyle adjustments, you can maintain a healthy and active lifestyle throughout menopause and beyond. At Freya our goal is to help you understand the full body changes associated with menopause and help you feel empowered to manage the symptoms and help you feel your best.
Understanding Menopause
To put it simply, the term “menopause” refers to the time when you stop having periods and can no longer get pregnant naturally. Menopause typically occurs between the ages of 45-55, but it can happen earlier or later for some people.
Menopause can lead to various physical and emotional changes that impact your quality of life like: hot flashes, night sweats, irregular periods, disrupted sleep, mood swings, brain fog, weight changes, vaginal health issues and a decrease in libido.
Menopause has a direct impact on our pelvic health via estrogen. Estrogen receptors exist all over our bodies - including in the brain, joints and muscles, heart, blood vessels, urinary tract, eyes and vagina. As estrogen levels decrease during menopause, nearly every system in the body is impacted as well which is why symptoms of menopause are so widespread.
How Menopause Affects your Pelvic Health
Vaginal dryness & discomfort
One of the most common symptoms women experience during menopause is vaginal dryness. Before menopause, estrogen helps keep the vagina healthy by acting as a natural lubricant and helps encourage the presence of “good” bacteria to protect against infection. As estrogen levels decrease, the lining of the vagina walls can thin and weaken leading to dryness and sensitivity. This dryness can also lead to an increased risk of vaginal infections. Maintaining vaginal health during menopause is crucial, and there are various treatments available, such as moisturizers, lubricants, and estrogen therapy, to help alleviate these symptoms.
Urinary incontinence & frequency
Menopause can also have a significant impact on bladder control. The decline in estrogen levels affects the strength and elasticity of the pelvic floor muscles, which support the bladder. This can lead to urinary incontinence, where you might experience involuntary leakage, especially during activities like coughing, sneezing, or exercising. Some women may also notice an increase in urinary frequency, feeling the need to urinate more often. Strengthening the pelvic floor muscles through targeted exercises can be incredibly beneficial in managing these symptoms. Pelvic floor physical therapy can provide a personalized approach to help regain control and improve your quality of life.
Pelvic prolapse
Pelvic prolapse is another condition that can develop or worsen during menopause. This occurs when the pelvic organs, such as the bladder, uterus, or rectum, drop from their normal position due to weakened pelvic floor muscles and connective tissues. This can lead to a feeling of pressure or fullness in the pelvic area, discomfort, and sometimes difficulties with bowel movements or urination. Early intervention is key, and treatments range from pelvic floor exercises to the use of pessaries or, in more severe cases, surgery.
How PT Can Help
Education & Support: As pelvic floor physical therapists, we will teach you how these muscles work and how menopause impacts them. This can empower you to take proactive steps in managing the symptoms that come along with it.
Enhance Pelvic Floor Health: After evaluating your pelvic floor, your PT will teach you exercises best suitable for you, ensuring proper technique and progression to maximize benefits. Strengthening and/or lengthening the pelvic floor muscles through targeted exercises can help alleviate many symptoms associated with menopause.
Resistance Training: The decrease in estrogen levels can also lead to a reduction in bone density, increasing the risk of osteoporosis. Weight-bearing exercises and resistance training stimulate bone growth and strengthen the skeletal system, reducing the risk of fractures and bone-related issues.
Manual Therapy: Hands-on techniques, such as myofascial release and trigger point therapy, can help relieve pelvic pain and improve muscle function.
Lifestyle and Behavioral Modifications: Both physical activity and relaxation techniques can help reduce stress, anxiety, and depression. We offer guidance on lifestyle changes that can support both pelvic health and your overall health. This may include dietary recommendations, bladder training and strategies to manage stress and anxiety.
With life expectancy increasing, you can expect to live with post-menopausal symptoms for up to a third of your life. This is why it’s important to view menopause as a long term female hormone deficiency rather than a singular period of time. Learning how to live and function with these changes is key to improving your quality of life. As women’s health physical therapists, we are here to support you in your journey towards building a STRONG, HEALTHY BODY.
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