Your Pelvic Health Matters: Thriving Through Menopause
Menopause brings changes throughout the body, and pelvic health is an important part of the transition. From vaginal dryness and discomfort to urinary symptoms, bowel health and pelvic floor function, these changes can affect daily comfort, movement, confidence and quality of life.
At Vail Health’s recent event Your Pelvic Health Matters: Thriving Through Menopause, Kyler Hijmans, DNP, FNP-BC, of Vail Healthspan and Stephanie Drew, PT, DPT, WCS, of Howard Head Sports Medicine, shared practical strategies for supporting pelvic health during menopause and beyond.
Here are some of the key takeaways from the conversation.
Supporting vaginal and vulvar health
Simple everyday habits can help support the natural balance and health of the vulvar and vaginal area.
Experts recommend keeping cleansing simple. Wash the external vulva gently with water or a mild, unscented cleanser, and avoid douching or cleaning inside the vagina. Scented wipes, sprays, powders, deodorants and fragranced bath products can also be irritating.
Other ways to support vaginal and vulvar health include:
- Choosing breathable underwear, such as cotton
- Changing promptly after swimming or exercise
- Using a water-based lubricant during intercourse
- Supporting overall metabolic health and managing elevated blood sugar when appropriate
These small habits can be an important part of maintaining comfort and pelvic health through menopause.
Understanding vaginal changes after menopause
Declining estrogen levels during and after menopause can contribute to changes in vaginal and urinary tissues. One treatment option discussed during the event was low-dose vaginal estrogen, which delivers a small amount of estrogen directly to vaginal and urinary tissues. It differs from systemic hormone therapy because very little estrogen enters the bloodstream.
Vaginal estrogen may help reduce vaginal dryness, burning and irritation, make intercourse more comfortable, improve urinary urgency and frequency, and reduce the risk of urinary tract infections after menopause.
Vaginal estrogen is available in several forms, including:
- Cream
- Vaginal tablet or softgel insert
- Vaginal ring
Improvement may begin within several weeks, while full benefits can take two to three months as tissues heal. Symptoms can return if treatment is discontinued.
If you’re experiencing vaginal dryness, irritation, pain or other changes, talk with your healthcare provider about whether vaginal estrogen or another treatment option may be appropriate for you.
Pelvic health and bowel health go hand in hand
Pelvic health isn’t just about the bladder and reproductive system. Bowel health is closely connected to pelvic floor function, and regular bowel movements and avoiding constipation can help support overall pelvic health.
One recommendation shared during the event was to gradually work toward approximately 25–30 grams of fiber per day, unless you’ve been advised otherwise by your healthcare provider.
Fiber-rich foods include:
- Vegetables and fruit
- Beans and lentils
- Whole grains
- Nuts and seeds
- Chia seeds
- Ground flaxseed
Staying adequately hydrated and moving your body regularly, even through something as simple as walking, can also support healthy bowel function.
Simple ways to add more fiber
Small additions to meals can make it easier to increase your daily fiber intake. Try adding chickpeas to a salad, chia seeds to yogurt or oatmeal, ground flaxseed to a smoothie, raspberries to yogurt, beans or lentils to soups and bowls, or avocado to toast and salads.
Creating a consistent bowel routine
When it comes to bowel health, consistency matters. The event materials emphasized that it may take a couple of weeks for a new routine to produce noticeable results.
A few strategies to try include:
Start with a warm drink.
Beginning your routine with a hot or warm drink may help encourage bowel movement.
Practice belly breathing and gentle spine rotation.
Relaxed belly breathing and gentle spinal rotation can help encourage movement.
Try an “ILU” abdominal massage.
An abdominal massage can be incorporated into a regular bowel routine.
Use a footstool.
A footstool or Squatty Potty-style position can help support a more natural posture during bowel movements.
Supporting bladder and pelvic floor health
Pelvic floor exercises can be helpful for some people experiencing incontinence. The event materials included Kegel exercises, with an emphasis on both strengthening and relaxing the pelvic floor afterward.
Movement and relaxation are also important. Gentle exercises such as cat-cow can encourage mobility through the spine and pelvis, while a chest-opening stretch using a foam roller or rolled towel can be incorporated into a mobility routine. For these exercises, the pelvic floor should remain relaxed.
Don’t ignore pelvic health symptoms
Pelvic health is an important part of overall health through menopause and beyond. Persistent symptoms don’t have to be something you simply accept as part of getting older.
Talk with your healthcare provider if you’re experiencing:
- Vaginal dryness, itching or burning
- Urinary urgency or leaking
- Pain with urination
- Pain with intercourse
- Ongoing bowel concerns or constipation
- Incontinence
One of the most important steps is simply starting the conversation. Naming your symptoms and describing how they’re affecting your daily life can help your healthcare provider determine what evaluation or treatment options may be appropriate.
Thriving through menopause starts with taking care of the whole you
Pelvic health is an important piece of whole-person health during menopause. Small, consistent habits, from caring for the vulvar area and supporting vaginal health to staying active, maintaining regular bowel movements and paying attention to urinary symptoms, can make a meaningful difference.
If you weren’t able to join us for Your Pelvic Health Matters: Thriving Through Menopause, we hope these takeaways give you a starting point for understanding and supporting your pelvic health.
And if you’re experiencing symptoms that are affecting your comfort, confidence or quality of life, don’t be afraid to bring them up with your healthcare provider. Your pelvic health matters.
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