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Your pelvic floor muscles are a net-like group of muscles at the base of your pelvis which support your bladder, bowel, and uterus. The pelvic floor muscles contract and relax to allow for these vital functions, and like the rest of our bodies, change with age.\u00a0<\/span><\/p>\n Even if you\u2019ve never been pregnant, perimenopause pelvic floor changes can impact pelvic floor strength and function as you go through your 40s. Understanding these changes can help you be proactive about your pelvic health and reduce the likelihood of developing problems later on.\u00a0<\/span><\/p>\n Perimenopause is a transitional stage before menopause that typically starts in a woman\u2019s late 30s to early 40s, when estrogen production gradually declines. Since estrogen is a key hormone supporting muscle tone and repair, as estrogen goes down, all the muscles in the body weaken and lose elasticity, including your pelvic floor muscles. <\/span><\/p>\n Some symptoms of lower estrogen during perimenopause include:<\/span><\/p>\n In your 40s, a range of pelvic health issues become more common due to weakened pelvic floor muscles and a range of lifestyle factors. <\/span><\/p>\n While pelvic health problems are more common in women who have experienced pregnancy and childbirth, it is not the only contributing factor. Weight gain, for example, can put additional stress on your pelvic floor muscles \u2013 and as our metabolisms slow with age, it can be difficult to keep the weight off.\u00a0<\/span><\/p>\n Fortunately, modern medical intervention can reduce or resolve many severe pelvic floor problems. If any of the health issues described below are causing you distress, or interfere with your daily activities, you should consult with your gynecologist about medical or potentially surgical intervention.\u00a0<\/span><\/p>\n Pelvic floor dysfunction refers to weak, tight, or uncoordinated pelvic muscles. Common symptoms of pelvic floor dysfunction include:<\/span><\/p>\n Since the pelvic floor functions as a net separating your lower organs from the vaginal canal, if your pelvic floor muscles weaken enough, the pelvic organs may bulge through. Pelvic organ prolapse is more common in those who have given birth or consistently push on their pelvic floor due to chronic constipation. <\/span><\/p>\n Symptoms of pelvic organ prolapse include:<\/span><\/p>\n After a certain age, jokes about peeing when you sneeze are traded among us women like baseball cards. Bladder control issues are one of the biggest issues for women after 40, with the most common being stress incontinence, which is when sudden pressure (such as sneezing) involuntarily forces urine out. <\/span><\/p>\n Studies<\/span><\/a> show that 30\u201350% of women over 40 have experienced some form of stress incontinence from activity like exercising, coughing, or laughing.\u00a0<\/strong><\/span><\/p>\n Even though \u201csneez-leeing\u201d sounds cute, having to worry about peeing when you sneeze or laugh too hard is not. Stress incontinence doesn\u2019t have to be an inevitability and can be addressed through lifestyle, physiotherapeutical, or medical approaches. Some ways to mitigate or reduce mild stress incontinence as you age include:<\/span><\/p>\n Hormone replacement therapy (HRT) to stabilize estrogen levels is also an option for women going through perimenopause and menopause. Discussing HRT with your gynecologist will help you weigh the pros and cons, and whether or not it is the right option for you.<\/span><\/p>\n It\u2019s not all bad news for your pelvic floor after 40. The pelvic floor is a muscle, and like all muscles, it can be strengthened through consistent exercise. <\/span><\/p>\n Kegel exercises<\/a>, which involve the intentional rhythmic tightening and relaxing of pelvic floor muscles, have been consistently shown in studies to be highly effective at strengthening the pelvic floor and reducing or preventing pelvic floor problems. In one <\/span>2014<\/span><\/a> study, between 27% to 75% of women who practiced regular kegel exercises reported a reduction in SUI.\u00a0<\/strong><\/span><\/p>\n Supervised training is the most effective, which is why success rates span such a wide range. <\/span>20-50%<\/span><\/a> of women are unable to properly perform the technique, reducing its effectiveness. If you struggle with Kegels, you should consult your gynecologist, who can offer guidance or recommend a training program using biofeedback technology to ensure appropriate technique. <\/span><\/p>\n You can also work with a pelvic health physical therapist towards specific goals. Studies show that most women should notice the effectiveness of regular kegels after eight weeks.\u00a0<\/span><\/p>\n To get rid of pesky \u201csneez-leeing,\u201d the goal is to control how your pelvic contractions react<\/a> to sudden pressure. Since you\u2019re aiming to stop leaks, practice in a standing position, as this is when most leaks occur. Perform the following once daily:<\/span><\/p>\n Holding the pelvic floor muscle contraction for a longer amount of time will improve the endurance of your pelvic floor for better bladder support. Try the following three times a week to build endurance:<\/span><\/p>\n For Kegel yogis among us who have achieved \u201clong hold\u201d endurance, you can move onto a more advanced form, preferably with the assistance of a physical therapist who can help you maximize your kegels. <\/span><\/p>\nHow Estrogen Affects Muscle Collagen<\/span><\/h2>\n
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Common Pelvic Health Issues After 40<\/span><\/h2>\n
Pelvic Floor Dysfunction<\/span><\/h3>\n
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Pelvic Organ Prolapse<\/span><\/h3>\n
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Urinary Incontinence after 40: Why \u201cSneez-leeing\u201d Happens<\/span><\/h2>\n
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Advanced Kegel Routines For Women Over 40<\/span><\/h2>\n
Kegels To Reduce Reactive Leaks<\/span><\/h3>\n
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Kegels To Improve Endurance<\/span><\/h3>\n
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Advanced Exercises\u00a0<\/span><\/h3>\n