As women approach menopause, many experience changes in their urinary health. In fact, studies show that up to 70% of women report urinary symptoms during this transition.
What Causes the Changes in Bladder Function during Menopause?
Menopause brings a decrease in estrogen, which has a significant impact on our urinary tract and pelvic floor muscles. As estrogen levels drop, multiple physiologic changes occur including:
Decreasing elasticity (flexibility) of urethral tissueÂ
Decreasing blood flow to the pelvic floor muscles
Collagen reduction leading to decreased pelvic organ support
These changes can lead to symptoms which may include:
Frequent urination
Sudden urges to urinate
Incontinence (leaking urine)
More frequent urinary tract infections (UTIs)
Vaginal dryness
Heaviness or organ prolapseÂ
Managing Urinary Urgency and Incontinence During Menopause
Good news! There are several strategies you can use to improve your urinary health:
1. Fluid Management: Aim for 6-8 glasses of water a day (or half your body weight in ounces), but try to spread your intake throughout the day.
2. Bladder Training: Gradually increase the time between bathroom visits to strengthen your bladder control. Normal voiding intervals are
3. Watch Your Diet: Limit bladder irritants like caffeine, alcohol, and spicy foods.
4. Maintain a Healthy Weight: Extra pounds can put pressure on your bladder and pelvic floor.
5. Stress Less: Try meditation or yoga to reduce stress-related urgency.
The Role of the Pelvic Floor in Urinary Health
Your pelvic floor muscles play a crucial role in bladder control. Strengthening them can significantly improve urinary symptoms. Here's a quick guide to Kegel exercises:
1. Identify the right muscles (tip: they're the ones you use to stop urine mid-stream)
2. Tighten these muscles for 5 seconds, then relax for 5 seconds
3. Repeat 10 times, 3 times a day
Common Kegel mistakes to avoid:
Holding your breath
Tightening your abdomen, buttocks, or thighs
Just squeezing and not creating a lifting motion
Check out this great tutorial on cues to help you visualize and control your pelvic floor during a kegel and relaxation.
How Pelvic Floor Therapy Can Help Urinary Issues During Menopause
Sometimes, at-home exercises aren't enough. That's where we come in! Pelvic floor therapy can be a game-changer for urinary health. Our specialized techniques include:
Individualized training for the pelvic floor muscles, contracting and relaxing are both important!
Personalized exercise programs tailored to your needs
Bladder re-training using bladder logs or altered behaviors to avoid spiraling patterns that cause persisting symptoms
Biofeedback and muscle stimulation are additional tools if you need more help connecting and contracting the pelvic floor muscles
When to Seek Help from a Pelvic Floor Therapist for your Menopause Symptoms
While urinary changes are common during menopause, they're not something you have to live with. Consider reaching out if you:
Frequently leak urine when coughing, sneezing, or exercising
Often can't make it to the bathroom in time
Find yourself avoiding activities due to bladder concerns
Experience pain or burning when urinating
Gaia Women's Physical Therapy and Wellness is Your Solution
Menopause brings changes, but with the right knowledge and support, you can maintain great urinary health. Don't let bladder issues hold you back from living your best life!
Ready to take control of your urinary health? We're here to help! Schedule a consultation with our expert team today.
Remember, every woman's journey through menopause is unique. We're here to provide personalized care and support every step of the way. You can find more about how Gaia Women's PT treats menopause and other pelvic health conditions HERE.
If you are looking for more information on peri- and menopause check out these trusted and informative blogs by Dr. Jolene Brighten HERE.
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