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Women are demanding to stay active and fitter for longer. But sometimes the body shows weakness in unexpected areas and dissuades us from those very activities that are designed to get and keep us fit active and strong. As a Menopause fitness coach I often lose training time as my client must quickly visit the ladies room. And lets be honest, how many of us monitor what we drink, search for the closest ladies room, have to get up in the night for the toilet and massively FEAR becoming like our aged parents...
One in four women at any time are suffering some discomfort from PFM issues. These can include: bladder issues; urinary tract infections; discomfort; prolapse; among others. An increase in pelvic floor disfunction in peri and menopausal women is common. Like any other muscle (think of a triceps or a quadriceps muscle), it will lose elasticity, strength and quality due to oestrogen reduction and wear through time. An awareness and a knowledge of bladder and pelvic floor symptoms is essential to helping women stay active and fitter for longer.
Pelvic Floor Facts
At any one time, (US figures) 1 in 4 women are suffering IN SOME WAY with Pelvic Floor management (PFM) issues:
Age 20-39 Â Â Â Â Â Â Â Â Â 10%
Age 40-59Â Â Â Â Â Â Â Â Â 27%
Age 60-79 Â Â Â Â Â Â Â Â Â 37%
Age 80+ Â Â Â Â Â Â Â Â Â Â Â Â 50%
In 2016 it is recorded that between 30 and 70% of women who competed in road races experienced some leakage. Ignoring symptoms will dramatically worsen them and treating them can and will dramatically improve them. On average women wil wait a staggering 6.5 years... before they seek help.
Pelvic Floor Health
The Pelvic floor has 4 functions: To support the pelvic organs; to stabilise the alignment of the lumbo pelvic region that co ordinates upper and lower body; to allow for continence control and to allow for sexual appreciation. ALL of which are essential for health and vitality in later life! So an awareness and appreciation for this muscle is important as is its maintenance and strength.
Risk Factors that affect the Pelvic Floor
Risk factors that affect the proper functioning of the pelvic floor are: Increased age; nerve injury; hormonal changes and hysterectomy; muscle tissue changes; lifestyle including sport/job; number of pregnancies; child birth.
Maintenance and Strength - Pilates
Movement, especially strength building exercises for the core (Pilates) and the back (Pilates) can assist in the restoration of normal pelvic floor function (Pilates) because they address the lumbo-pelvic hip complex (Pilates)! Other aspects to consider and investigate are:
Breathing exercises
Core and back strengthening exercises off the mat, for example Reformer Pilates
A sports specific review from a Pilates specialist or physiotherapist. If you are a runner or involved in impact sports (tennis, basketball, volleyball) where jumping is involved, this is strongly recommended.
Specific PF Mechanism exercises such as down training or visualisation techniques. A qualified pelvic floor physiotherapist can help with these.
Seek hormonal advice from a Doctor or gynaecologist if frequent UTI's requiring antibiotics become more common. This is important as antibiotics disrupt the gut and gut health is essential for a menopause transition with vitality.
Growing an awareness and increasing knowledge around this topic is essential and younger women... it is never to early to start training this muscle! Meaningful exercise programming should incorporate some form of pelvic hip complex training and the 'core', that is so often named, INCLUDES the pelvic floor can help us take control and reduce limitations in this area.
I teach Pilates every week to a class of ca. 12 people. That means 3 have some PFM discomfort during the class. As a teacher and fitness professional, sometimes I am more approachable than a doctor. Please get aware and share.
Resources:
Pelvic Health Post Partum to Menopause: Dr Juan Michelle Martin
Burrell Education: Third Age Woman
Hormone Repair Manual: Dr Lara Briden ND.