Celebrities like Davina McCall and Mariella Frostrup have helped to raise the profile of all things ‘menopause’. It’s no longer a word you need to whisper under your breath to your friends, and it’s okay to admit you’re ‘going through it’. It’s even becoming something you can talk to your manager about if you’re having issues at work.
Many of us are familiar with the more obvious symptoms that women may experience during this time of life, such as hot flushes, mood swings, insomnia, night sweats, and weight changes.
But some of the pelvic symptoms of menopause are lesser known – yet affect over 50% of women and can cause discomfort and anxiety. Here, we’ll explore some of these symptoms and how to ease them.
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Common pelvic symptoms of menopause
Bladder issues
Including urinary urgency (finding it difficult to hold on when you need the loo), incontinence (leaking before you ‘get there’), or stress-related urinary incontinence (leakage when you cough, laugh, sneeze, or trampoline with your grandkids).
Vaginal dryness/irritation
Women may experience vulval or vaginal soreness or dryness (particularly during foreplay and sex) or irritation around the vulva and urethra.
Frequent urinary or vaginal infections
Urinary tract infections are relatively common and often aren’t picked up on a midstream urine test, meaning you can go some time without receiving the correct treatment.
Pelvic pain
This can be felt in the vulva, vagina, or deeper in the pelvis during sex, urination, or at other times.
Pelvic organ prolapse
This is a condition where the pelvic organs move down with gravity and cause a vaginal lump or heavy feeling.
Why do pelvic symptoms develop?
All of these symptoms are caused by a reduction in oestrogen levels around the genital area as you reach perimenopause (the time when you start to make your transition towards menopause).
The vulvovaginal tissues become thinner, irritated, and more easily inflamed when they get less oestrogen. This results in the urethra not being sealed the same way, increasing the risk of infection.
The reduction in oestrogen also changes the pH levels of the vagina, which can increase the risk of vaginal infections. The result of a dry, irritated genital region is often pain or discomfort – but it’s not something women always feel comfortable talking about.
Low oestrogen levels alongside a reduction in muscle mass of the pelvic floor can cause pelvic organ prolapse to occur. Many women also suffer from constipation during menopause – and straining on the toilet to empty your bowels can often worsen any existing prolapse.
5 ways to reduce pelvic symptoms of menopause
The good news is that there are various things you can do to help if you’re experiencing any of the symptoms above.
1. Consider topical oestrogen and hormone replacement therapy (HRT)
Your GP can prescribe local oestrogen cream/pessaries for the vulvovaginal region, which can improve the elasticity and health of pelvic floor tissue.
This can often reduce irritation and urinary tract infections, but may take up to six weeks to become effective. You may also like to talk to your GP about other HRT options.
2. Consider using a vaginal lubricant
Many vaginal moisturisers and lubricants can offer short-term relief from vulvovaginal discomfort and improve comfort during sex.
Regular use of silicone or hyaluronic lubricant can reduce dryness.
3. Explore ways to reduce irritation
Following good vulvar skincare can reduce irritation. This can include using skin cleansers (not soap) and a vulvar moisturiser with non-perfumed ingredients. Though if it irritates you, it’s best not to use it.
Here are a few more ways to reduce irritation…
Avoid removing pubic hair
Avoid using intimate wipes
Check that your toilet paper and sanitary products don’t have added perfume or chemicals
If you’re using a pad for leakage, use an incontinence pad rather than a sanitary pad
Make sure your washing powders and fabric conditioners are non-irritating
Avoid wearing tight clothing and thongs – wear breathable materials for athletic activities
4. Give up smoking
Smoking affects your blood circulation and may lessen the flow of blood and oxygen to the vagina and nearby areas. It also reduces the effects of naturally occurring oestrogens in your body.
If you need help and support to give up smoking, it’s best to make an appointment with your GP. Or check out our article: 7 tips for quitting smoking.
5. Try pelvic floor exercises
Your pelvic floor is a group of muscles that form a ‘sling’ underneath your pelvis and control your bladder and bowels. They’re also involved in sexual pleasure. After around age 40, we start losing muscle bulk throughout our body, including from the pelvic floor.
The phrase ‘use it or lose it’ has some truth here. Improving the strength and function of these muscles can reduce urinary symptoms, improve circulation to the genital region, reduce irritation, and prevent symptoms of pelvic organ prolapse.
To strengthen your pelvic floor, check out the video below to see examples of exercises you can try. It’s never too late to get started, and these exercises are useful for women of all ages.
Exercise classes such as yoga and Pilates can also help strengthen the pelvic floor. Why not give them a go and sign up for a virtual fitness class on Rest Less Events?
Gyms also offer personal training options if you’d like a personalised programme for pelvic floor strengthening.
Need more support?
If you’re struggling with any of these symptoms and would like more guidance, it’s worth making an appointment with your GP (you can request a female doctor if this makes you feel more comfortable).
Or, if you’re having difficulty coping with the symptoms emotionally, it’s important not to suffer in silence. You could try speaking to a trusted friend, family member, GP, or mental health specialist, who can offer tailored support. For more advice, have a read of our article: Where to turn when you need someone to talk to.
We have lots more information and tips in our menopause section. You’ll find articles like: 4 common skin changes during menopause and how to manage them, and 7 ways to improve your sex life during and after menopause.
Have you experienced any pelvic symptoms during or after menopause? Do you have any additional tips you’d like to share? We’d be interested to hear from you in the comments below.
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