By Iris Farrou
22 Apr, 2023
Diet & Exercise, Lifestyle Tips, Menopause, Peri-Menopause, Peri-Menopause, Pregnancy, Prevention, Queer Health, Reproductive health, Sexual health, Women's Health
bladder control, Body Changes In Menopause, bowel function, Childbirth, core strengthening, Early menopause, ease the birthing process, estrogen loss, Frequent urination, Kegel, natural delivery, Pelvic Floor, pelvic floor dysfunction, pilates, Strengthen pelvic floor muscles, stress urinary incontinence, SUI, UTI, vaginal delivery, weak bladder
Maybe the first word that comes to mind when you hear about Pelvic Floor Exercises is “Kegel”! Yes, that’s correct– Kegel exercises are one way to exercise your pelvic floor muscles, but they are not the only ones. Kegel balls have lately become popular as an easier and faster way to strengthen your pelvic floor muscles, increase sexual pleasure, and prevent incontinence (especially if you were Assigned Female at Birth–AFAB). However, there is much debate over them, so before we worry about that we will provide some information on the benefits of pelvic floor exercises in general.
What are the benefits for AFAB people?
- Pelvic floor exercises improve bladder and bowel function control, which can be extremely helpful after childbirth or in older years. It can help with constipation, and with incontinence.
- Strong muscles on your pelvic floor can also significantly reduce the risk of prolapse.
- If you are considering childbirth, they do support vaginal delivery, and strong pelvic muscles will also greatly improve your recovery from childbirth and other gynecological surgeries.
- They are reported to help with vaginal contractions and blood flow during sex, thus increasing sexual satisfaction and orgasmic potential.
Like any self-care routine, and especially an exercise routine that helps you strengthen your muscles, training your pelvic floor muscles can help you increase your social confidence and overall quality of life.
How do they help with pregnancy and delivery?
Your pelvic floor muscles are first in line to be affected if you become pregnant; the weight of your growing baby will undeniably put extra strain on the pelvic floor. In addition to the weight, hormonal changes in pregnancy cause your muscles to soften and stretch more easily. That can lead to bladder/ bowel problems while you are pregnant and after giving birth.
It is recommended to start strengthening your pelvic floor as soon as you learn that you are pregnant. Strong muscles in the area will reduce the risk of bowel or bladder problems during your pregnancy, you will learn how to control your muscles to assist with contractions during childbirth (in the case of vaginal delivery), and with a strong pelvic floor you will return to normal much easier after delivery.
What happens to the pelvic floor after menopause?
After menopause, the production of estrogen in our bodies significantly reduces. This can lead to weaker or stiffer muscles on the pelvic floor. Connective tissues may provide less support, and along with a lifetime of bad habits and lack of specific exercise, we may be in danger of experiencing pelvic floor dysfunction.
The pelvic floor muscles are part of your spine and pelvis. If they are struggling, you may experience pain in your lower back. Weak pelvic muscles can also lead to Stress Urinary Incontinence (SUI), which means you may not be able to control your bladder during seemingly simple activities, like laughing, coughing, or sneezing. More serious pelvic dysfunctions can be pelvic organ prolapse–which can be avoided with pelvic floor rehabilitation–and bowel and urinary urgency, where we may not be able to control the urge to urinate or defecate and incidents of leakage may occur.
No matter your age, it is never too soon or too late to start looking into pelvic floor exercises or rehabilitation that are best for you, your physical condition, and your abilities.
https://www.pelvicfloorfirst.org.au/pages/pelvic-floor-muscle-exercises-for-women.html
https://www.pregnancybirthbaby.org.au/pelvic-floor-exercises
https://provenancerehab.com/aging-and-the-pelvic-floor/
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Of all of life’s changes that impact a woman’s body, none may be as unpredictable as menopause. During both perimenopause, the time period shortly before menopause, and menopause, a woman’s estrogen levels fluctuate as her ovaries try to accommodate changing levels of hormone production. As a result, women may experience such uncomfortable symptoms as mood swings, depression, hot flashes, breast pain, and sleeplessness. If you are going through the phases of menopause, you don’t have to suffer. Follow these nine tips to help manage your symptoms and ease through the stages of life’s most unpredictable change.
- Exercise regularly. Exercising at least 20 minutes three times a week can help to ease hot flashes by lowering the amount of circulating follicle stimulating hormone (FSH) and luteinizing hormone (LH) in your body.
- Reclaim your balance with yoga. Many women report that one of the most frustrating side effects of menopause is an increased feeling of stress and agitation. Meditation and yoga are two calming practices that can help women to feel more relaxed and comfortable during menopause, improving their mood and positively affecting their endocrine system.
- Protect your body from bone loss. During menopause, women should increase the amount of both calcium and vitamin C in their diet to help limit bone loss, another commonly occurring side effect of changing levels of estrogen.
- Consider acupuncture. Acupuncture and acupressure have been known to limit hot flashes for many women and can be used effectively as a treatment for this uncomfortable symptom.
- Maintain a healthy level of cholesterol. For women who experience an increase in cholesterol levels during menopause, a transition to a low-fat and low calorie diet can help to keep their cholesterol at a healthy level. Menopausal women should especially eliminate foods from their diet that are high in animal fat.
- Get a good night’s sleep. Sleeplessness can be one of the most disruptive (and annoying) side effects of menopause. A natural way to improve your quality of sleep is to drink calming chamomile tea before bedtime, wind down by reading a book and limiting TV time, and set a sleep schedule and try to stick to it.
- Increase Vitamin D intake. Vitamin D offers several health benefits for women during menopause, including the promotion of healthy bone renewal, normal cell growth, and hormonal balance. A 15 – 20 minute walk in the sunshine can provide a woman with the necessary daily dose of Vitamin D to experience these benefits.
- Challenge your mind. Many women experience difficulty concentrating, or even memory loss, during menopause. Routinely participating in mind exercises, such as crossword or Sudoku puzzles, can help to challenge your mind and sharpen your memory.
- Avoid hot flash triggers. Some external factors may increase the likelihood of experiencing a hot flash. Women during menopause should wear light clothing, keep their bedroom cool at night, avoid eating spicy foods, drinking caffeine or alcohol, and smoking tobacco.
Menopause is a transformative stage in a woman’s life. The uncomfortable symptoms of menopause will not last forever. By leading a healthy lifestyle and making some simple lifestyle changes, women can ease through the transition of menopause with comfort and ease.
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Menopause is something only old ladies get, right? At the very least, it’s something your grandmother or your mom goes through.
Actually, approximately 1 in every 1000 women between the ages of 15-29 and 1 in every 100 women between the ages of 30-39 develop premature menopause—that is, menopause that occurs before the age of 40.
Women may hit menopause early due to genetics, illness, or medical procedures. Some common genetic conditions that cause it include a history of the condition among the women in your family or an autoimmune condition such as hypothyroidism, Crohn’s disease, lupus or rheumatoid arthritis. But in the vast majority of cases, the cause can’t be found.
Illnesses and medical procedures that can bring on premature menopause include:
- Chemotherapy or pelvic radiation treatments for cancer. These treatments can damage the ovaries and cause your periods to stop.
- Surgery to remove the ovaries. Surgical removal of both ovaries causes menopause right away. A woman’s periods will stop after this surgery, and her hormones drop quickly.
- Surgery to remove the uterus. Some women who have a hysterectomy are able to keep their ovaries, but because their uterus is removed, they no longer have their periods. The surgery can sometimes affect the blood supply to the ovaries, too. Menopause may not be immediate but often occurs a year or two earlier than expected.
How do I know if I have early menopause?
If you are under the age of 40 and haven’t had your period for 12 months in a row, talk to your doctor. The first thing to discuss is whether you’ve had signs like hot flashes, sleep problems and vaginal dryness. The next step is to run some blood tests that can measure estrogen and related hormones. Because your hormone levels change daily, you may need to be tested more than once to know for sure.
Why should I worry about going through early menopause?
Just like any menopausal woman, women in premature menopause experience lowered estrogen levels as the ovaries stop most of their production of this hormone. And these low levels of estrogen can increase your risk for certain medical conditions, such as osteoporosis, colon and ovarian cancer, periodontal (gum) disease, tooth loss and cataract formation. Early menopause means you’ll spend a greater portion of your life without the protective benefits of your own estrogen.
Chouchani, Sayegh and Bagnarello is a premier OB-GYN practice located in Western New York. We were established over 30 years ago with two generations of experience. If you’re worried about any changes you’re noticing in your cycle or your body, contact your doctor or call us here at Chouchani, Sayegh and Bagnarello at 716.633.6363. We’d be happy to discuss your symptoms with you.
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