Ah, the joys of aging—where sneezing, laughing, or simply existing can suddenly turn into an impromptu laundry situation. For post-menopausal women, this scenario might sound embarrasingly familiar, but it’s not exclusive to this group. Pregnant women and new moms can relate too because your pelvic floor doesn’t discriminate age when it stages a rebellion. It’s not technically urinary incontinence, but it’s approaching that.
If you’ve ever wondered, Why is this happening? or Is there a way to stop peeing when I sneeze?, you’re in the right place. Grab a cup of (decaf) tea, and let’s dive into this delicate yet painful topic. Spoiler: You’re not alone, and yes, there’s lots you can do!
What is the Pelvic Floor, and Why is it So Moody?
Your pelvic floor is a hammock-like structure of muscles, ligaments, and connective tissues that supports critical organs like the bladder, uterus, and rectum. It’s basically the unsung hero of your body. But like any hero, it has its kryptonite—and for the pelvic floor, these include aging, pregnancy, obesity, and even genetics. Interestingly there have been studies over the years about bladder cancer and bladder health in general and how green tea or black tea impacts it. You can find out if these teas are good or bad for you in my other article, The Green Tea Pee Connection: Bladder Control and Cancer.
Let’s break down some common causes:
Pregnancy and Childbirth
During pregnancy, your pelvic floor works overtime to support your growing uterus (and let’s face it, your baby’s future boxing career). Vaginal childbirth, while beautiful, can overstretch or even damage these muscles, making it harder for them to snap back into action. Interestingly, even the mode of delivery plays a role: vaginal births may pose a higher risk for pelvic floor issues than surgical ones. But hey, nobody escapes scot-free. Read my article, 2 Essential Nutrients You Must Have Before Pregnancy.
Aging and Menopause
As we age, so do our muscles. Combine that with menopause (or andropause), where estrogen and testosterone decides to pack its bags and leave, and you’ve got a perfect storm for pelvic floor dysfunction. Low estrogen levels weaken the tissues, making them less elastic and less effective at holding everything where it should be.
Estrogen replacement is the #1 thing you can do (with the help of a bioidentical hormone specialist). It can solve your issues sometimes within days. Read this article next if you have a moment: Bioidentical vs. Synthetic Hormones: How to Choose the Best Option for You.
Since the topic of HRT is big, you may be interested in a few other articles I wrote:
Handling Menopause and Andropause as a Couple.
5 Surprising Ways to Relieve Menopause
8 Hormone Strategies for Fatigue and Menopause
Obesity
Think of your pelvic floor as a trampoline. Now imagine adding a 50-pound weight on it. Over time, the strain caused by excess weight can weaken those precious muscles, leading to leaks and other issues.
Genetics
Some women are simply born with weaker connective tissue. If your mom or grandma had pelvic floor problems, you might be more prone to them too. Thanks, genetics!
Other Common Culprits
- Chronic constipation or straining (you know who you are).
- Persistent coughing from asthma, smoking, or allergies.
- Surgeries that disrupt the pelvic area.
- High-impact exercises or overuse of the pelvic floor muscles like over-Kegel-ing.
- Having Hashimoto’s thyroiditis: Hashimoto’s thyroiditis can contribute to pelvic floor dysfunction and bladder issues due to weakened muscles and altered nerve function from hypothyroidism. This can result in urinary urgency, frequency, or incontinence, highlighting the importance of managing thyroid health for overall pelvic and bladder function. My supplement “HashiScript” supports a healthy thyroid gland.*
It’s Very Common
Pelvic floor disorders affect about 1 in 3 women at some point in their lives, and the risk increases with age. For post-menopausal women, nearly 50% may experience some form of pelvic floor dysfunction, ranging from urinary incontinence to pelvic organ prolapse. Men aren’t off the hook either—prostate surgeries and aging can lead to similar problems.
What About Men?
While pelvic floor issues are often considered a “women’s issue,” men aren’t immune to these challenges. Prostate surgery, particularly procedures like a prostatectomy, can significantly weaken the pelvic floor muscles, leading to urinary incontinence or difficulty controlling bowel movements. Aging is another factor—just as women experience muscle changes post-menopause, men’s pelvic floors can also lose strength and elasticity over time.
Chronic coughing, often caused by conditions like COPD or asthma, can further strain these muscles, creating additional risks. Even lifestyle factors, such as heavy lifting or prolonged sitting, can take a toll on pelvic floor health.
But here’s the good news: men can benefit greatly from pelvic floor exercises, such as Kegels, to strengthen the area and improve function. Pelvic floor physical therapy is also an option and can be incredibly effective in addressing issues like urinary leakage or pelvic pain.
So, guys, it’s time to get over any hesitations. Pelvic floor health isn’t just for women, it’s an essential part of overall wellness. There’s no shame in the pelvic floor game, fellas. Taking action now can make all the difference in your quality of life later.
What You Can Do to Strengthen Your Pelvic Floor
The good news? You’re not doomed to a life of crossing your legs every time you sneeze. Down below I will share information about neurbiofeedback as well as supplements that work. In the meantime, here are some non-medicinal ways to regain control:
1. Kegel Exercises: Squeeze, hold, release, repeat. Kegels are a great starting point for strengthening your pelvic floor. Just don’t overdo it, as too much tightening can backfire.
2. See a Pelvic Floor Therapist: A trained professional can help you retrain those muscles and address specific issues.
3. Manage Your Weight: Even small weight losses like 10 to 20 lbs can reduce pressure on the pelvic floor.
4. Watch Your Diet: Cut down on caffeine, green or matcha tea, carbonated drinks, and bladder irritants which may increase diuresis. Yes, this means fewer delicious beverages each day, but your pelvic floor should respond in a positive manner.
5. Stay Active: Low-impact activities like walking, swimming, or yoga can help improve overall pelvic health without adding unnecessary strain.
6. Consider Medical Interventions: If conservative treatments don’t work, there are medical options like pessaries, medications, or minimally invasive surgeries.
Can Dietary Supplements Help with Pelvic Floor Dysfunction?
Yes, certain dietary supplements can support pelvic floor health by improving muscle function, reducing inflammation, or enhancing tissue repair. While supplements aren’t a cure-all, they can complement your overall approach to managing pelvic floor dysfunction. Here are a few to consider:
- Magnesium: If constipation is contributing to your pelvic floor issues, magnesium can be a game-changer. It relaxes muscles and promotes regular bowel movements, reducing strain on the pelvic floor. The best type of magnesium for constipation is magnesium citrate, as it works effectively as a gentle laxative.That said, my magnesium supplement focuses on a different set of benefits, such as supporting bone health, dental health, and brain function, thanks to its superior bioavailability. While it’s not a laxative like magnesium citrate, it can be a valuable addition to your wellness routine for overall health.
- Collagen: Collagen is the building block of connective tissue. Supplementing with collagen peptides may strengthen the muscles and ligaments that support the pelvic floor. I have an excellent brand of Verisol® Bioactive Collagen Peptides in my formula Collagen Beauty Powder. Learn more HERE.
- Vitamin D: Research suggests that low levels of vitamin D can weaken muscle strength. Maintaining optimal vitamin D levels could enhance the resilience of your pelvic floor muscles. Here’s a way to get my FREE ebook on the topic. Click on the image below.
- Omega-3 Fatty Acids: These healthy fats reduce inflammation, which may benefit conditions like interstitial cystitis or chronic pelvic pain.
- Probiotics: A healthy gut equals a happy pelvic floor. Probiotics support digestion and may ease issues like bloating or constipation, both of which can exacerbate pelvic floor dysfunction. One of my favorite brands is Dr. Ohhira’s Probiotic.
Before starting any supplement, consult with your healthcare provider, especially if you’re taking medications or managing other health conditions.
What About Neurobiofeedback for Pelvic Floor Dysfunction?
Neurobiofeedback is an innovative, non-invasive therapy that could be a game-changer for pelvic floor dysfunction. Back in the mid-90’s I got certified to do this form of biofeedback but I never did anything with the license, preferring instead to practice pharmacy in the retail setting at CVS, while simultaneously working in the geriatric setting in long-term care facilities in Florida. Anway, this technique is not something you can do, you need a neurofeedback therapist to help you. They use sensors and real-time feedback to help retrain your brain to communicate more effectively with your pelvic floor muscles. Sounds futuristic, right?
Here’s how it works: sensors are placed on your body (or sometimes internally) to monitor muscle activity. You then perform exercises or relaxation techniques while watching feedback on a monitor. This visual or auditory cue helps you understand how to better control and engage your pelvic floor. Over time, neurobiofeedback can improve muscle coordination, reduce pain, and even alleviate urinary incontinence.
It’s particularly effective for people with overactive pelvic floor muscles or chronic pelvic pain, as it teaches relaxation techniques in addition to strengthening exercises. Neurobiofeedback is safe, non-invasive, and often delivered by a trained therapist or specialist.
If traditional methods like Kegels aren’t cutting it, neurobiofeedback could be worth exploring. It’s like hitting the “reset” button for your pelvic floor, giving you more control and confidence.
Closing Thoughts: Your Pelvic Floor Deserves Some TLC
Pelvic floor problems aren’t a life sentence—they’re a chapter, and one you can rewrite. Whether you’re post-menopausal, pregnant, or just someone who’s tired of crossing their legs mid-sneeze, there’s hope.
So here’s to strong pelvic floors, fewer laundry disasters, and a life full of laughter (without the leaks). And remember, even superheroes need help sometimes, so don’t hesitate to reach out to your healthcare provider for support.
Suzy Cohen, has been a licensed pharmacist for over 30 years and believes the best approach to chronic illness is a combination of natural medicine and conventional. She founded her own dietary supplement company specializing in custom-formulas, some of which have patents. With a special focus on functional medicine, thyroid health and drug nutrient depletion, Suzy is the author of several related books including Thyroid Healthy, Drug Muggers, Diabetes Without Drugs, and a nationally syndicated column.
