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Power up your pelvic health in midlife: The why and how

Have you ever been told…

“Leaking urine while sneezing, laughing or jumping is common among aging women and is not a big deal”?

Yes, it is common.

Population studies from numerous countries have reported urinary incontinence prevalence in the range of 5% to 70%.

Not just that! Several recent Indian studies have also reported 25-45% prevalence of bladder issues and higher percentages for overall pelvic health disorders like these.

  • Pain/ irritation while peeing or increased urgency to pass urine

  • Vaginal pain during or after sexual intercourse

  • Pain in the lower back

  • Fecal incontinence (involuntary leakage of stool)

Have you been able to talk about these openly among your peers? If yes, consider yourself lucky. Women often suffer in silence and feel helpless, given the stigma and stereotyping.

But… is brushing aside the annoying symptoms the only option? 


Read on to understand the common underlying issue that leads to these unpleasant experiences, especially in the post-partum and (peri)menopausal periods. We provide you with some practical tools to unleash your pelvic power.


The magnificent muscular cradle

Did you know? Your major internal organs, including the urinary bladder, uterus and rectum, are housed by a group of muscles that line the hip/pelvic girdle, called the PELVIC FLOOR.

While the pelvic organs are held in position by tough structures (ligaments) that connect to the abdominal muscles in the front and the back, the muscles on the floor of the pelvis support them from the bottom. These muscles run from the pubic bone in the front to the tip of your backbone and extend on the sides like a hammock.

They contract to close the excretory passages and expand as these canals open. You can imagine the ligaments as ropes and the pelvic floor as a weight-bearing cushion that prevents the ropes from stretching too much.

How to identify the pelvic floor muscles? 

  1. Relax the muscles of your stomach, thighs and buttocks.

  2. Squeeze the muscles around your urethra, vagina and anus as if you are trying to hold urine or stools; try to pull them up together inside the pelvis.

  3. Loosen them and repeat the process to feel the contracting muscles.

Why is pelvic floor health important, especially in perimenopause?

Among all body systems affected by fluctuations in estrogen levels during the menopausal transitions, the urogenital system (reproductive and urinary organs) and the pelvic floor are the most sensitive. This is due to the presence of numerous estrogen receptors in the bladder, urethral and vaginal tissues, and pelvic floor, enabling estrogen-dependent functioning of these tissues.

In individuals assigned female at birth, optimal estrogen levels are crucial for maintaining a regular menstrual cycle, promoting pubic hair growth, facilitating breast development, and ensuring proper moisturization of the vaginal tissues.

As we age, like the other muscles in our body, the pelvic floor muscles can also weaken, lose mass and strength, and hence become flaccid or shrink. This condition is referred to as ‘pelvic muscle dysfunction’ or PMD. 

A weak pelvic floor can give away instead of holding the pelvic organs as they are pulled down while bearing weight or due to impact (exercising or intense activity). This can lead to an array of symptoms ranging from urinary and bowel dysfunction to vaginal and sexual issues, even in men as they age. 

If left uncared, one can even end up with pelvic organ prolapse (organ displacement). Besides the physical discomfort, these issues are key sources of low self-esteem, causing the victims to refrain from socializing for fear of embarrassment. 

However, with proper nutrition and physical activity that targets this group of muscles, PMD can be prevented and mitigated. 

How can you work on your pelvic floor health?

Several studies have shown that pelvic floor muscle training (PFMT) with or without hormonal therapy, and certain breathing techniques (!) can improve pelvic health (genitourinary symptoms and sexual function) and thereby the quality of life in both peri- and post-menopausal women. 

  1. In your routine yearly gynecological exam, you can ask the doctor to check and let you know about your pelvic floor health. You can also discuss symptoms, if any.

  2. Depending on your doctor's recommendation, you can go to a physiotherapist who specializes in pelvic floor health.

  3. In general, it is always good to work on pelvic floor health during your training routine. With the right tools, definitely, such embarrassing instances can be delayed/minimized with proactive measures and even reversed (at least partially)! It is never too late!

Interested in improving your pelvic health? Click the flyer below to join our pelvic power program!

Tips for a Happy Pelvis

  • Kegels with a Side of Laughs! Dive into the world of pelvic exercises with a comedic twist. Who said Kegels couldn't be fun? Get ready to tighten those pelvic floor muscles and put a smile on your face!

  • Sip On Some H2-Ohh! Hydration is key to maintaining good pelvic health. Learn how the simple act of drinking water can have a big impact on your overall well-being down there.

  • Let's Talk Poop! Yes, we're going there! Discover the surprising connection between bowel movements and pelvic health. Embrace the call of nature and show your pelvis some love!

  • The Power of Posture Sit up straight! Find out how good posture can play a crucial role in supporting your pelvic floor. Say goodbye to slouching and hello to a happier you!

  • Pelvic Pals: Your New BFFs Explore the role of pelvic support devices and how they can be your best friends in the journey to a healthier pelvic floor. Who knew your pelvis could have such cool gadgets?

  • Laugh Your Way to Less Stress Uncover the link between stress and pelvic health. Spoiler alert: laughter is the best medicine! Find out how a good chuckle can do wonders for your pelvic well-being.


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