As we get older, our bodies undergo numerous changes, many of which influence our day-to-day lives. One of these aspects that get overlooked is pelvic floor health. The pelvic floor is a group of muscles and connective tissues that support organs such as the bladder, uterus, and rectum, and it is extremely crucial to the functioning of the body. But as women grow older, these muscles can become weakened, causing problems like incontinence, pelvic pain, and pelvic floor dysfunction (PFD). Knowing how aging impacts pelvic floor health and what you can do to enhance or regain your pelvic health is important to age successfully and lead an active lifestyle.
The Role of the Pelvic Floor in Women’s Health
The pelvic floor serves as a sling supporting the pelvic organs, such as the bladder, uterus, and rectum. These muscles contribute to important functions like the management of urinary and bowel functions, sexual health support, and stability of the core during movement. Being part of a healthy woman’s body, the pelvic floor enables effective bladder control, sex function, and even the support of the spine, especially ensuring good posture.
In women, pelvic floor muscles are especially important due to pregnancy and childbirth. The additional stress that the pelvic floor experiences during these processes can lead to strain, weakening the muscles. Even without being strained through childbirth, however, aging can lead to changes in the pelvic floor that can be a contributor to complaints about pelvic health.
How Aging Affects Pelvic Floor Health
As we grow older, the pelvic floor muscles naturally experience some changes. One of the main factors is the loss of estrogen levels at menopause, which results in the loss of elasticity and strength of the pelvic tissues. This hormonal change makes the muscles more susceptible to failure, which may result in conditions like pelvic organ prolapse, urinary incontinence, and reduced sexual function.
Other reasons account for pelvic floor dysfunction as we grow older, such as:
- Decreased Muscle Strength: With age after 30 years, muscle mass begins to reduce, and along with it, the strength of muscles in the pelvic floor also decreases. Pelvic organ prolapse and incontinence or loss of bladder and bowel control are likely due to weakness of these muscles.
- Hormonal Changes: Menopause is a time of significant hormonal changes. Decline in estrogen levels weakens the pelvic tissues, and thus they become more vulnerable to injury.
- Childbirth: Pregnancy and giving birth can stretch and weaken the pelvic floor muscles. This can result in long-term issues if the muscles fail to regain their strength post-birth.
- Chronic Straining: Straining due to constipation, heavy lifting, or persistent coughing can put additional strain on the pelvic floor, further weakening the muscles.
- Lack of exercise: Physical inactivity can lead to generalized weakness in muscles, including the pelvic floor muscles. Both general and pelvic floor exercise play a vital role in pelvic well-being.
Since the pelvic floor muscles become weak with age, they might lose their ability to support the organs. This leads to pelvic floor dysfunction, which comes in a number of ways, such as:
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- Urinary Incontinence: Inability to control bladder function, causing leakage when laughing, sneezing, or exercising.
- Pelvic Organ Prolapse: One of the organs in the pelvis (bladder, uterus, or rectum) slips into the vaginal canal, leading to pain and urinary or bowel dysfunction.
- Fecal Incontinence: Can’t remain in charge of bowel movements, which is embarrassing and distressing.
- Pelvic Pain: Pain in the pelvic area, typically due to weakness or tension of the pelvic muscles.
What You Can Do to Maintain Pelvic Health
Fortunately, there are several ways to manage pelvic floor health with age. Through practicing intentional lifestyle changes and executing some pelvic exercises, you can help maintain or regain your pelvic health and prevent further issues.
- Pelvic Floor Exercises (Kegels)
Kegel exercises, which involve contracting and releasing the muscles of the pelvic floor, are one of the best ways to strengthen the pelvic floor and treat or prevent pelvic floor dysfunction. They can be done anywhere without equipment. The key is being consistent.
To perform Kegels correctly:
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- Locate the pelvic floor muscles: The best way to find your pelvic floor muscles is to try stopping midstream urination. When you find the muscles, you can begin exercises that involve contracting and relaxing them.
- Practice regularly: Do the Kegel exercises at least 3 times a day. Practice the 5 seconds of contraction and 5 seconds of release. Gradually, attempt to increase the hold time to 10 seconds for every contraction.
2. Maintain a Healthy Weight
Overweight places additional stress on the pelvic floor, which can increase incontinence and prolapse. Maintaining a healthy weight through balanced eating and regular exercise will reduce the load on the pelvic muscles.
3. Add Regular Exercise
Physical exercise is also crucial for overall muscle strength, including the pelvic floor. Low-impact exercises such as walking, swimming, yoga, or cycling can help overall muscle strength and pelvic floor function. Pilates and some pelvic floor exercises can also target and strengthen the pelvic area specifically.
4. Avoid Straining
Straining during bowel movements or heavy lifting can contribute to pelvic floor dysfunction. Ensure you’re eating enough fiber to avoid constipation, and always use proper lifting techniques to reduce strain on the pelvic floor.
5. Consider Pelvic Floor Physical Therapy
Pelvic floor physical therapists have expertise in examining and treating pelvic health issues. If you’re having difficulty with symptoms like incontinence or pelvic pain, consulting a pelvic health professional is a good idea. These professionals can guide you through certain exercises and provide biofeedback or other therapies to restore pelvic floor function.
6. Bladder and Bowel Training
For women who experience incontinence of urine or stool, bladder and bowel training can regain control. This involves creating a routine schedule for going to the bathroom, regardless of the urge, and gradually lengthening the interval between trips. This will enhance bladder and bowel control in the long term.
7. Conscious of Your Posture and Breathing
Good posture and breathing habits during exercise also help pelvic floor health. Avoid holding your breath when lifting, as this generates a rise in intra-abdominal pressure that adds tension to the pelvic floor. Instead, breathe deeply using the diaphragm.
When to Seek Help
If you are experiencing symptoms of pelvic floor dysfunction such as urinary or fecal incontinence, pain in the pelvic area, or prolapse, you should seek professional help. A women’s health center in Brookfield, WI, or a specialist in pelvic floors will help diagnose the condition and guide you through effective treatment. If it’s pelvic floor therapy, lifestyle modification, or surgery in some cases, there are numerous means to regain control of your pelvic health.
Pelvic floor dysfunction is not a condition of age, and you don’t have to live in silence. Taking proactive steps to develop strong pelvic muscles and lead a healthy lifestyle will enable you to maintain your pelvic health and live on an active, rewarding life.
Conclusion
As we get older, it is vital to pay attention to how our pelvic health is changing. The pelvic floor is a significant aspect of women’s health, and what you are aware of about how it functions—and how it can be affected by getting older—hugely matters to whether you can maintain quality of life. By exercising regularly, changing habits, or visiting a professional, there are well over enough activities you can take to improve or maintain pelvic health. Don’t let pelvic floor dysfunction take over—take action now and enjoy the benefits of a strong, healthy pelvic floor for years to come.
