Low Estrogen Symptoms and your Pelvic Floor

What Are the Pelvic Floor Symptoms for Low Estrogen?

Some of the most prominent pelvic floor problems that you can suffer from because of low estrogen are:

a. Incontinence

Urinary incontinence, or the inability to control bladder function, is a prominent low-estrogen related symptom.

The pelvic floor is a group of muscles and ligaments that support the bladder, uterus, and other organs. When estrogen levels decline, these muscles can weaken, and the surrounding tissues (including the vaginal walls and urethra) become thinner and less resilient.

The consequence of all these issues is stress incontinence, which occurs when pressure is placed on the pelvic floor (like coughing, sneezing, or laughing). In some women, this can lead to an increased sensation of urgency or even the inability to hold urine when the bladder fills.

b. Urinary Pain

Another symptom of low estrogen is urinary pain. You may feel discomfort or a burning sensation when urinating, or experience pain before or after using the bathroom.

It happens because low estrogen thins the vaginal and urinary tissues, which can irritate the urinary tract.

c. Overactive Bladder (OAB)

Low estrogen can also lead to overactive bladder (OAB), a condition that causes frequent and urgent urination. It makes navigating menopause more distressing for women.

Does Lifestyle Change Increase Estrogen?

While lifestyle changes won't directly "boost" estrogen levels, they can support overall hormonal health and alleviate some symptoms related to low estrogen.

One lifestyle change that can be particularly beneficial for pelvic floor health is hypopressives, a form of exercise that focuses on deep core activation and pelvic floor strengthening.

Hypopressives, also known as low-pressure fitness, can strengthen the pelvic floor and core muscles. These exercises can help address the muscle weakness associated with low estrogen and improve the overall function of the pelvic floor. They can also help to restore the balance of pressure in the pelvic region and can be effective in treating incontinence.

Remember that overexercising can deplete the body's resources and lower estrogen levels. So, you should combine only moderate physical activities with hypopressives. Less-straining exercises, like walking, swimming, or yoga, can promote hormonal balance without causing undue stress on the body.

Along with physical therapy, other lifestyle changes, such as reducing stress, maintaining a healthy body weight, and getting enough sleep, can keep your hormonal health well and reduce some pelvic floor symptoms.

Getting Started With Hypopressives

For the Hypopressives classes it is important that you learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps.

She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.