The Mature Pelvic Floor
pelvic floor symptoms and lifestyle factors in older women
by Chantal Traub NBC-HWC, CD(DONA), LCCE, CCCE
Board Certified Health and Wellness Coach
Pelvic floor symptoms, especially incontinence and constipation, are common in older women. Even though it is considered normal, especially as women age, it is not, and there are solutions. During the midlife period, many women experience vaginal dryness, pain with sex, and UTIs are common due to the effects of our hormonal changes. Many of these issues can be resolved with positive lifestyle changes and exercise.
Thinning of tissue in this area is a side effect of the signs of menopause due to the loss of estrogen. Partnering with your gynecologist and pelvic floor physical therapist is essential for optimizing vulva tissue health. Talk to your medical team about the best topical estrogen or alternatives to support the tissues. It can really help with bladder control, vaginal dryness, sexual health, and prolapse. Many women don't understand the importance of this. Time and consistency are key to helping get the tissue better. Ask questions about pelvic health.
Many factors, including stress, poor sleep, diet, and physical inactivity, may contribute to pelvic floor symptoms in midlife women.
In addition to tissue health, incontinence can be controlled with exercises that help strengthen the pelvic floor, core, and hips.
Chronic stress impacts the pelvic floor because the stress hormone called cortisol contributes to difficulty falling or staying asleep and makes us crave foods high in sugar and fat. With stress, muscles of the pelvic floor may tend to tighten and shorten, causing pain.
Get to know your pelvic floor. The pelvic floor is not just one muscle but many muscles with different layers and directions of pull. The deep muscles work together to support the structures above it and within it. It dynamically responds to changes in pressure from above, as well as maintaining continence.
Caring for your pelvic health is a whole body approach. The muscles attached to the arms, spine, and ribs must be balanced and move freely for the respiratory diaphragm to expand, allowing movement in the organs and uterus. The muscles attached to the legs, pelvis, and spine must be balanced for optimal lengthening of the pelvic floor muscles. Your lifestyle, how you sit, and your movement habits matter! Your pelvic floor needs a full range of motion, and how you move throughout your day matters.
Effective Treatment Strategies vary from person to person whole women care, and every individual is different. Working with a health coach that specializes in the mature woman will discuss your choices with you. Someone who will consider your specific history and how it may relate to your pelvic floor concerns. Someone who will talk with you about your beliefs, fears, hopes, and pelvic floor goals. They will address your level of activity, sleep patterns, medication, and nutrition. And specifically, look at your daily movement patterns, habits, and breath.
Our behavior and lifestyle choices impact our pelvic floor, and as we age, it becomes essential that we optimize our movement, nutrition, hydration, sleep and manage chronic stressors.
Top Tips to support Pelvic Health as we age:
1. Do daily pelvic floor exercises: Pelvic Floor strength training and down training. Educate yourself on which to do when (and why). Don’t just think about pelvic floor exercises in isolation. The PF has many different functions, train specifically for each one. Start with the basics, then add your layers and keep it function focused!
2. Nourishing nutrition. Make nutrient-dense whole food choices. Mineral rich foods, bone broth, quality protein, zinc, vitamin C are critical for tissue integrity. Eat an anti-inflammatory diet.
Become aware of what triggers your pelvic floor symptoms. (Bladder irritants such as alcohol, coffee, and spicy food)
Hydrate is key. Easy and often.
Avoiding constipation is vital.
3. Keeping at a healthy weight is key (important components of weight management are good sleep and managing chronic stress).
4. Develop strategies to deal with anxiety, tension, and stress.
Optimize sleep hygiene. It is essential for pelvic floor health. Try CBT-I for Insomnia
5. The breath is your most important tool that you can use in pelvic health. Learn to breathe through stress. Emphasize slow exhalations and also feeling connected with others during the exhales. Feeling safe, supported, and connected in your relationships will help. (Wrap yourself up in your resources, build your support systems and seek relationships where you feel safe and connected).
6. Develop a walking program, ideally outdoors in nature if possible.
7. Commit to a daily movement practice that you enjoy that includes pelvic health, strengthening, breath work, mobility. E.g., Squat a lot! Yoga and Pranayama.
Incorporate moderate intensity exercise, strength training, and resistance training.
8. Practice self-compassion, kindness, and patience with yourself. Consistency is key!
Get in touch with Chantal Traub with any questions to help you optimize your health.
www.chantaltraub.com
Photo Credit: Ravi Patel