The link between menopause and a weak pelvic floor is primarily due to a significant decrease in the hormone oestrogen.
Here's a simple breakdown of how this happens:
Oestrogen is a vital hormone for women's health.
In the pelvic region, it plays a key role in:
● Muscle and Tissue Health: Estrogen helps keep the muscles, ligaments, and connective tissues of the pelvic floor and surrounding areas (like the bladder, urethra, and vagina) strong, elastic, and supple. ● Blood Flow and Lubrication: It maintains good blood flow to the area and helps keep the vaginal and vulvar tissues moist and healthy.
What Happens During Menopause?
As a woman goes through peri-menopause and then menopause, her body's production of oestrogen and progesterone declines sharply. This drop has a direct impact on the tissues in the pelvic region.
Think of the pelvic floor as a hammock made of supportive, stretchy material. When oestrogen is plentiful, the material is thick and strong. When oestrogen levels fall, that material can become thinner, drier, and less elastic.
This loss of strength and elasticity can lead to a variety of issues, including:
● Weakened Muscles: The pelvic floor muscles themselves lose some of their tone and strength, making them less effective at supporting the pelvic organs.
● Loss of Support: The connective tissues and ligaments that hold the bladder, uterus, and rectum in place become less supportive. This can contribute to pelvic organ prolapse, where one or more of these organs can start to sag or drop into the vagina.
● Reduced Bladder Control: The tissues of the urethra and bladder also become thinner and weaker, which can lead to urinary incontinence (leaking when you cough, sneeze, or laugh) or a feeling of urinary urgency.
● Vaginal Dryness and Discomfort: The lack of oestrogen can cause vaginal atrophy, where the vaginal walls become thinner and drier.
This can make sex uncomfortable or even painful and increase the risk of urinary tract infections.
In short, menopause doesn't cause a weak pelvic floor on its own, but the drop in oestrogen makes the muscles and tissues more vulnerable. If a woman already has a history of things that strain the pelvic floor (like childbirth, heavy lifting, or chronic coughing), the hormonal changes of menopause can make existing issues worse or bring new symptoms to light.
How Pilates can help strengthen a weakened pelvic floor with mindful movement.
Pilates strengthens the deep core muscles, including the transverse abdominis and pelvic floor, through controlled movements and breathwork. This focused engagement helps improve muscle tone and coordination, directly enhancing the pelvic floor's ability to support the bladder, bowel and womb and control urinary and bowel continence.