Navigating Pelvic Health During Perimenopause & Beyond: Strategies for Empowerment and Well-being
Women historically navigating pelvic health during perimenopause and beyond have been told all kinds of inaccurate things like “accept your symptoms – it’s just age”, “this is what menopause is about, get used to it”, “we don’t measure hormones, we just treat symptoms.” As if waiting until the symptoms start is EVER a smart thing to do with any condition.
As you enter perimenopause (which can start as early as age 35), a phase marked by hormonal fluctuations leading up to menopause, you will often encounter a range of physiological changes that can impact pelvic health. From urinary urgency and vaginal dryness to pelvic organ prolapse and painful intercourse, these symptoms can be disruptive to daily life. However, understanding these changes and adopting effective strategies can empower you to manage your pelvic health and overall well-being during this transformative stage. In other words – NO, you do NOT have to just put up with the symptoms. You don’t just have to accept painful sex or bladder symptoms that make you feel like you have a UTI all the time.
Physiological Changes and Pelvic Health during Perimenopause & Beyond
Perimenopause brings a cascade of hormonal shifts, particularly a decline in estrogen levels, which can affect pelvic tissues and muscles. This decline contributes to symptoms like vaginal dryness, urinary changes (such as urgency and leakage), thermoregulation issues (think hot flashes and night sweats), mood variability, fatigue, and changes in pelvic organ support. There are over 80 menopause symptoms in all. Understanding these changes is crucial to address and manage associated symptoms effectively. These symptoms can persist for years into menopause, making it critical to address them early. The earlier women experience symptoms, like night sweats and hot flashes, the longer they are likely to have them into menopause.
Strategies for Managing Pelvic Symptoms
Empowerment begins with education and practical strategies. Managing common pelvic symptoms involves a holistic approach that combines lifestyle adjustments, exercise techniques, and nutritional guidance tailored to support hormonal balance. By addressing symptoms proactively, women can regain control over their bodies and daily lives.
Physical Activity & Therapeutic Exercise for Pelvic Health
Physical activity plays a pivotal role in pelvic health during perimenopause. Specific movements, guided by your pelvic physical or occupational therapist, can help strengthen and coordinate the core and pelvic floor muscles, promoting strength, flexibility, endurance, and relaxation. These therapies aid in symptom relief, improve overall pelvic support, and enhance overall well-being.
Nutritional Guidance and Hydration
Nutrition is another key aspect of managing perimenopausal symptoms. Eating a balanced diet rich in nutrients that support hormonal balance and bone health can be beneficial. Adequate hydration also plays a vital role in maintaining tissue elasticity and overall hydration levels. Our integrative therapists here at GPH specialize in using Lifestyle Medicine to treat hormone balance. We may also refer out to a dietician (RD) or other nutritionist as part of our team approach, especially if a person has complex needs – like being diabetic and menopausal, for example.
Lifestyle Modifications for Positive Change
Certain lifestyle habits and environmental factors greatly influence pelvic health. Simple modifications like managing stress levels, improving sleep hygiene, maintaining a healthy weight, and practicing good bathroom habits can significantly impact pelvic symptoms and overall health outcomes. Our team at GPH prescribe specific Lifestyle Medicine techniques to optimize hormone balance.
Functional Medicine
Functional medicine strives to look for and treat the root cause of perimenopausal and menopausal symptoms. If you are over age 35, you are in the menopause range, which means getting informed about how to recognize symptoms – and what to do about them – is key. At GPH we work within a team approach, including other hormone management experts who help us create a comprehensive approach, leaving no proverbial stone unturned. This can include assessment of hormone metabolism (not only levels), glucose monitoring, gut microbiome health screening, and nutritional, sleep, stress, environmental (there are many estrogen disruptors in our foods, self-care products, and more than can be avoided to improve hormone health), and physical activity screening and optimization.
Community Support and Connection
Finding support and connection with others going through similar experiences can be invaluable. Joining supportive communities or participating in educational workshops can provide a platform for sharing experiences, gaining insights, and fostering mutual encouragement and growth.
Navigating perimenopause can be a transformative journey with the right tools and support. By understanding the physiological changes, adopting effective strategies, incorporating exercise and nutritional guidance, making lifestyle modifications, and connecting with supportive communities, women can empower themselves to manage pelvic health during this stage of life effectively.
Ultimately, embracing this phase with knowledge and proactive measures can lead to improved pelvic health, enhanced well-being, and a smoother transition into menopause and beyond. The key lies in empowerment through education, support, and personalized care.
The good news is we regularly have perimenopause and menopause workshops and support groups to empower you – and help you navigate integrative, holistic, evidence-based management of your symptoms. This helps put YOU back in control of your health while preventing things like osteoporosis, painful intercourse, bowel and bladder leakage, and back pain, for example.
