Pelvic health is a crucial aspect of women’s wellness that often gets overlooked amidst conversations about overall health. On the latest episode of the Menopause Mastery Podcast, Dr. Betty Murray and Dr. Kim dive deep into the interconnectedness of pelvic health and hormonal balances, showcasing how these factors play an essential role in women’s lives. From common misconceptions to practical solutions, their conversation shines a light on why pelvic health should be taken seriously and how proper understanding can lead to better wellness.
Understanding Pelvic Health and Its Impact
Pelvic health is not just about the muscles that hold up the pelvic organs; it’s an intricate interplay of multiple systems that work in harmony. The pelvic floor comprises three layers of muscles that are involved in several critical bodily functions, including digestion, bladder control, and even sexual health. Many women experience lifelong issues with their pelvic floor, ranging from urinary leakage and constipation to painful intercourse and general discomfort. These issues are often misunderstood, leading to ineffective treatments and continued suffering.
The Role of Relaxin and Hormones in Pelvic Discomfort
Relaxin, a hormone released during pregnancy, softens the ligaments in the pelvis to facilitate childbirth. While vital for delivery, it can also lead to SI joint relaxation and associated pain, such as pubic symphysis diastasis. Furthermore, as estrogen and progesterone levels fluctuate during perimenopause and menopause, the pelvic floor muscles become less supple, exacerbating these issues.
Dr. Kim also discusses the critical role of hormones in muscle function. A decrease in estrogen leads to vaginal dryness, making intercourse painful and increasing the risk of urinary tract infections (UTIs). Products like hyaluronic acid and vaginal estrogen can help maintain moisture and muscle suppleness, thus reducing pain and infection risks.
Misconceptions and the Importance of Proper Exercise
One common misconception is that pelvic floor issues always stem from weakness and that doing more Kegels is the solution. However, Dr. Kim clarifies that in many cases, the pelvic muscles are too tight and need to be lengthened rather than strengthened. Proper assessment by a pelvic health specialist can determine the best course of action.
Dr. Kim introduces the concept of the “core canister,” a system involving the diaphragm, abdominal muscles, pelvic floor, and multifidus muscles. For optimal functioning, these muscles need to work together, particularly during activities like weightlifting and squatting. Misuse of abdominal belts during weightlifting can weaken these core muscles over time, so proper breathing techniques and muscle engagement are crucial.
The Crucial Role of Breath and Pressure Management
Correct breathing is fundamental for maintaining pelvic health. Dr. Kim uses the example of a stress ball to demonstrate how the diaphragm moves during breathing: as you inhale, the diaphragm descends, increasing abdominal pressure and affecting the pelvic floor. The right breathing technique helps manage this pressure, preventing issues like leakage during physical activities.
Dr. Kim and Dr. Betty Murray emphasize the significance of diaphragmatic breathing exercises, such as 4-7-8 breathing and box breathing, to relax the pelvic floor and improve gut motility. These techniques also activate the parasympathetic nervous system, aiding digestion and potentially alleviating constipation.
Personalized Evaluation and Education
Each woman’s needs regarding pelvic health are unique, necessitating individualized evaluation and treatment. This specialization can help in providing proper guidance and exercises tailored to each individual. Dr. Kim and Dr. Betty Murray stress the importance of education about pelvic mechanics, labor positions, and pressure management as a means to prevent injuries and improve childbirth experiences.
From Theory to Practice: Practical Tips for Pelvic Health
Practical tips for maintaining pelvic health:
- Track Your Urination Frequency – Avoid urinating “just in case” except before bed, as this can disrupt your natural bladder signals.
- Seek Specialist Advice – If experiencing difficulties with urination or bowel movements, consulting a pelvic physical therapist can be beneficial. Virtual consultations are available for added convenience.
- Use the Right Products – For vaginal dryness, consider hyaluronic acid for long-lasting moisture instead of just lubricants.
- Monitor Your Breathing in Activities – Proper breathing techniques should be employed during exercises like squatting to manage pressure and prevent leakage.
The Emotional and Sexual Health Component
Pelvic health doesn’t just impact physical wellness; it also plays a significant role in emotional and sexual wellbeing. The misconceptions around sexuality declining with age are debunked in the podcast, emphasizing that sexual pleasure can be more liberating with proper support and pelvic health practices.
Conclusion: Empowering Women Through Knowledge
Knowing how the interconnected web of pelvic muscles, hormones, and overall health influences well-being can transform how women approach their health. By fostering open discussions and providing expert insights, the Menopause Mastery Podcast aims to fill the gaps in women’s health and wellness.
Remember, taking care of your pelvic floor isn’t just about avoiding discomfort; it’s about enhancing your quality of life, from childbirth and beyond menopause.
