Women's Pelvic Health Across the Lifespan
- jdimaggio1214
- 1 day ago
- 4 min read
The range of years from adolescence into post menopause (we spend 1/3 of our life here if we are lucky!) make women's health a forever changing platform. As we transition from one stage to another, so do our needs.
It's no surprise that I got into Pelvic Health after feeling discouraged by the care I received from my doctors. It wasn't until I was pregnant with my second daughter, and then post-partum that I really felt let down by this system. Ever since my first Pelvic Health course, I was appalled that I needed to pay money and spend 3 days in courses to learn about my body. Since then, it has been my mission to help educate others on how their body works, and what is normal vs. not normal.
I have tried to break this up the best I can, but our bodies are different, and we are not all on the same timeline. Some of us have babies as teens, and some in our 40s. Sometimes menopause happens early, and other times it is later. I also tried to simplify this the best that I could, but there is SO MUCH to learn about your body's changes. I did include links to my blogs for more information on many of these topics. I hope it helps!!
Early Teens Through 20s
Period health is critical at this age. Understanding your cycle phases, normal bleeding amounts, timing and cramping will help teens to understand fertility and abnormalities later in life. It can take up to 7 years to develop a regular menstrual cycle, so early fluctuations are normal.
Help teens to understand the importance of nutrition, sleep, exercise and stress management. Establishing healthy lifestyle habits during this time helps support teens into college and throughout their lives.
Pelvic Health concerns include painful periods, pain with tampon use, and incontinence with high level athletes.
20s Through 30s, and Even 40s
If you haven't found a rhythm with your cycle yet, consider Cycle Synching. Cycle synching helps you to use nutrition, exercise and lifestyle to balance your hormones, which helps regulate periods and improve fertility.
My favorite resource is In The Flo by Alisa Vitti. But there are a lot out of others there too!
Prenatal & Postpartum
If your life includes family planning, make sure you understand changes during pregnancy and after. Your OB is helpful for checking in on the growth and health of the baby, gestational diabetes and many other concerns, but they do not have the time to prepare you for Labor and Delivery or Post Partum Recovery. I cannot recommend Childbirth Classes enough!! This is also where Doulas and Pelvic Floor PTs can be extremely helpful. Pregnancy shouldn't be painful, and there are also many other resources, including acupuncture and chiropractors for pain management and even baby positioning. Post partum care includes lactation consultants, doula follow ups and early pelvic floor PT for any pain or limitations with childcare or returning to activities.
Pelvic Health concerns include pain with intercourse, constipation, back/hip pain during pregnancy, pubic symphysis pain, urinary incontinence during or after pregnancy, diastasis recti, and persisting SI joint pain.
20s Through 30s, and Even 40s
You made it this far without pelvic floor problems - go you! Use this time to educate yourself on what these muscles do, how they affect bowel, bladder and sexual function, and what is normal or not. Remember that intercourse should never be painful, and is never OK to leak urine.
What is perimenopause? It is the 7-10 years prior to menopause, where you begin to see changes in your cycle, as your body naturally winds down to end reproduction. Periods become erratic, including changes in bleeding amounts and frequencies. Signs of hot flashes, weight gain (more information below) and mood swings can also start to creep in.
Pelvic health concerns include GSM (genitourinary syndrome of menopause), urinary incontinence, urinary frequency, waking at night to urinate, painful sex, vaginal dryness, pelvic organ prolapse, and abdominal bloating.
Menopause & Beyond
Genitourinary syndrome of menopause occurs with the decline of estrogen in our body, effecting the genital and urinary tracts and causing many pelvic health concerns. It creates urinary incontinence, pelvic pain, vaginal dryness and pain with gynecological exams or intercourse. Sometimes signs of GSM do not appear until 5-7 year after menopause, most likely due to the time period of not having estrogen in our body. The vaginal tissue especially loves estrogen, and is high in estrogen receptors making it more prone to symptoms. Using vaginal estrogen (prescribed by your MD) or over the counter products will help alleviate these symptoms.
It is not OK to wake at night to urinate. After the age of 65, it is considered "normal" to wake once, but should not be more than that.
Weight gain is a common concern during and after menopause. HIIT workouts have been proven to be effective during this time period for weight loss. It is also important to lift heavier weights and stay active, as muscle mass and bone density decrease with the decline of estrogen.
Pelvic health concerns include urinary incontinence, waking at night to urinate, pelvic organ prolapse, constipation, pain with intercourse or gynecology exams and vaginal dryness.
I hope that knowing signs and symptoms of every phase, and ways to support yourself should help reassure you along the way! As always, if I am missing something or you want more information - just let me know!
