Many changes can occur in midlife including changes in pelvic floor strength. It is a sling of muscles that supports a woman’s uterus, bladder and colon.
The pelvic floor lifts the internal organs of the pelvic and gives control to empty the bladder or bowel when appropriate. Common causes of a weak pelvic floor are pregnancy, childbirth, obesity, and straining from chronic constipation.
Signs Of Weak Pelvic Floor:
One recent study of midlife women aged 40-64 indicated that 75% of midlife women will experience at least one bladder leakage per month. Bladder leaks when coughing, sneezing, laughing or exercising all indicate a weakened pelvic floor.
Other signs of a weak pelvic floor include urinary urgency and the feeling that you will not be able to reach the bathroom in time, passing wind, reduced vaginal sensation, and bladder prolapse at the vaginal opening.
While a weakened pelvic floor can cause many frustrating symptoms, there are simple ways to strengthen the pelvic floor:
Supplement With Vitamin D:
Studies indicate that women with weaker pelvic floors have a significantly lower amount of Vitamin D in their system.
Vitamin D is available over the counter as capsules, liquids, and oral sprays. Sunning 10-30 minutes per day several times per week can increase Vitamin D levels as well. Those with darker skin may need longer times of sun exposure to increase Vitamin D levels. Mushrooms, eggs, salmon are high in Vitamin D and many dairy products are fortified with Vitamin D as well.
Supplement With Collagen:
Studies also indicate that decreased collagen levels can be linked to bladder prolapse and pelvic floor weakness.
There are many collagen supplements over the counter that can be included in teas, soups, smoothies and more! Other foods that are rich in collagen are bone broth, salmon, eggs, berries, nuts, chicken, and leafy greens.
Try Pelvic Focused Workouts:
Kegel exercises can be very helpful in strengthening the pelvic floor. Kegel exercises correlate to holding in an imaginary stream of urine. Pelvic Floor Physical Therapy can be very helpful in learning how to properly perform Kegel exercises. A Pelvic Floor Physical Therapist can provide an immense amount of knowledge and help with additional exercises as well. Speaking to a physician about a referral to a Pelvic Floor Physical Therapist can be extremely helpful in strengthening the pelvic floor.
Try A Toning Herbal Tea:
Raspberry leaf tea has been used to help tone the pelvic floor for centuries. It is useful to be used before pregnancy to strengthen the pelvic floor and is useful after pregnancy and midlife too! Naturally strengthening the pelvic floor is a possibility! While this condition can bring many frustrating side effects, there are treatment options. The tips listed above can be very helpful. Speak to a doctor to see if these are right for you as well as for other treatment options.