Enhancing Pelvic Health and Vitality Through Menopause: A Holistic Approach

As women transition through menopause, the body undergoes a myriad of changes that impact not just physical comfort but also overall well-being. The most common complaints post-menopause are urinary incontinence, organ prolapse, pain, dryness, and weight gain. Among these, urinary incontinence is one of the most discussed (and often joked about) concerns.

While it can be a source of laughter in isolated incidents (like that friend who wore Spanx to a formal event and, well, couldn't quite get them off in time!), for many women, incontinence is no laughing matter. When leakage starts happening regularly, it can lead to feelings of embarrassment, defeat, and helplessness.

In this post, we’ll explore the power of a strong, healthy pelvic floor in boosting vitality, self-confidence, and quality of life. You’ll learn about the connection between breath, core muscles, and pelvic floor health and discover effective strategies to rebuild pelvic strength for a vibrant, empowered post-menopausal life.

Understanding the Pelvic Floor and Core Muscle System

To address pelvic health effectively, it's essential to understand the role of the pelvic floor as part of the core muscle system. Our bodies have several muscle types, each with a unique function:

• cardiac muscles power our heart and function autonomously (without conscious control).

• smooth muscles line the digestive tract, bladder, and blood vessels and also work without conscious control.

• skeletal muscles are the “movers” of our body—think biceps and quads. 

Then, there’s our core muscle system, which includes the pelvic floor. This system is unique in its blend of autonomic (automatic) and voluntary control. These muscles support pelvic functions but also play vital roles in circulation, digestion, hormonal balance, and even brain health. Because of their dual nature, core muscles, including the pelvic floor, are foundational to both physical strength and autonomic functions.

The Core Muscle System in Action

Our core muscle system consists of several key players:

1. thoracic diaphragm - the primary muscle of breathing.

2. pelvic diaphragm - which includes the pelvic floor muscles.

3. transverse abdominis - a deep abdominal muscle providing stability.

4. multifidus - muscles surrounding the spinal joints.

These muscles operate as a synchronized unit, beginning with the breath. Imagine your abdomen as a balloon: inhaling creates pressure, causing the abdominal “walls” to expand, while exhaling reduces pressure, allowing the walls to pull inward. This rhythmic motion drives the autonomic engagement of the core muscles—including the pelvic floor.

While most of this engagement happens autonomously (around 80%), the remaining 20% is activated through voluntary movements, like Kegel exercises. The key takeaway? The pelvic floor doesn’t work in isolation. For optimal function, it must work in harmony with the rest of the core muscles. Therefore, to strengthen the pelvic floor muscles, we must strengthen the whole “core” system. The breath and pelvic floor muscles must work in a synchronous way to achieve optimal strength, mobility, and function.  

Layers of the Pelvic Floor: A Closer Look

The pelvic floor is a complex group of muscles that moves in unison with the thoracic diaphragm. Think of it as having three layers:

1. Superficial Layer – closest to the vaginal opening, responsible for lubrication and sexual function.

2. Intermediate Layer – known as the pelvic diaphragm, which controls urinary and fecal functions.

3. Deepest Layer – This is the uppermost layer and works with the transverse abdominis to support pelvic organs.

   
   

This entire system contracts and releases in a wave-like motion with the Thoracic Diaphragm, much like a jellyfish, to support and stabilize the pelvic organs. When our breath triggers movement in the thoracic diaphragm, it signals the pelvic diaphragm to follow suit. This relationship highlights the importance of breathing strength and mobility for pelvic health, with each layer of the pelvic floor contributing to functions like urinary control, lubrication, and organ support.

The Role of the Pelvic Floor in Whole-Body Health

The pelvic floor isn’t just about core strength—it also plays a significant role in other vital functions:

1. The Body’s Pumping System: The thoracic and pelvic diaphragms act like a sump pump for the body, circulating lymphatic and vascular fluids, removing waste, and delivering nutrients. Strong diaphragms mean stronger pumps, reducing inflammation and waste buildup.

2. Massaging the Heart and Organs: The core muscles create a gentle “massage” effect on the heart and abdominal organs, helping regulate heartbeat, digestion, and hormone release. This movement encourages blood flow and nutrient absorption, promotes waste removal, and supports balanced hormone levels, directly impacting mood and well-being.

3. Supporting Lung Health and Metabolism: A strong thoracic diaphragm improves lung capacity, enhancing oxygen intake and toxin release. It also influences resting metabolic rate, which is the amount of energy the body uses at rest. Improved breathing patterns, particularly longer exhalations with core engagement, support a healthy metabolism, helping with weight management.

4. Promoting Brain and Emotional Health: Breathing deeply and rhythmically through the nose has profound benefits for cognitive and emotional health, especially during sleep. Studies show that rhythmic nasal breathing helps the brain release noradrenaline, a key hormone in brain growth and cognitive health, especially during sleep. This process optimizes memory, sensory processing, and emotional well-being.

Embrace Your Health Journey

Prioritizing pelvic health is a vital step toward reclaiming your vitality in the post-menopausal phase of life. By joining the Post Menopausal Pelvic Care program, you’re not just investing in physical health; you’re embarking on a journey towards enhanced well-being.

Take the leap to nourish your body and spirit. Your health is worth it, and with the right support, you can thrive during this transformative stage of life.