For those of us in the Gen X and Millennial generations, taking charge of our health has become a priority. We’ve seen our mothers and grandmothers navigate their own pelvic health challenges-vaguely remembering whispers of “bladder surgery” and hearing jokes among our moms and their friends about leaking urine being just another part of motherhood. But we’re determined to write a different story for ourselves. We want to be intentional about our health, learning how to improve it in holistic and empowered ways. This blog is for the women who refuse to accept that pelvic health issues are inevitable. It’s about understanding the importance of our pelvic floor muscles-not just for continence and sexual function, but for overall stability and movement. With the right strategies and mindful practices, you can strengthen and protect your pelvic floor, helping you stay active, confident, and ready to tackle whatever life throws your way. Whether you’re approaching or over 40, the insights and actionable tips in this guide will help you maintain and enhance your pelvic health, ensuring that you thrive in this stage of life and beyond.

The Importance of Hip Strength and Functional Movement

One thing we’ve learned from our own experiences and those of the women before us is that strong hips and proper movement patterns are non-negotiable when it comes to pelvic health. The muscles of the hips, especially the glutes, are like the foundation of a well-built house-they support everything. When your hip muscles are strong and you know how to move properly, you’re setting yourself up to avoid those nagging low back and knee pains that we’ve seen our mothers deal with. Plus, managing intra-abdominal pressure is key to protecting your pelvic floor, and strong hips help you do just that.

Key Exercise:

• Hip Hinge with Glute Activation: Think of this as the cornerstone of your strength routine. Whether it’s deadlifts or hip bridges, focusing on proper hip hinge movements ensures your glutes are pulling their weight (literally).
• Progression: Don’t just leave these moves at the gym. Mastering the hip hinge should extend to your daily life-think bending to pick up your kids, lifting those grocery bags, or even gardening. Incorporating this movement into everyday activities will protect your back and pelvic floor for the long haul.

Connection with the Pelvic Floor and Core

We’ve all heard the term “core strength,” but what does it really mean, especially as we hit 40 and beyond? It’s not just about a flat stomach; it’s about staying connected with your pelvic floor and core muscles. This connection is what keeps everything working smoothly, helping you avoid the issues our mothers might have just accepted as a part of life, like incontinence or pelvic organ prolapse. We’re not here to repeat those patterns-we’re here to rewrite them.

Key Exercise:

• Pelvic Floor Relaxation with Breath: This exercise is all about reconnecting with your body. Practice deep breathing that expands the lower abdomen and pelvic floor on the inhale, and gently engages the core and pelvic floor on the exhale.
• Habit Stack Tip: Make this a part of your daily routine. A great place to practice is while sitting on the toilet, leaning your forearms on your knees, and letting your belly drop with each inhale. This simple habit can make a big difference.

Breathing Techniques and Intra-Abdominal Pressure Management

We’ve come a long way from just being told to “suck it in.” Now, we know that how we breathe affects everything from our pelvic health to our overall well-being. By learning to exhale with effort during physical activities, you can better control intra-abdominal pressure and protect your pelvic floor-because we’re all about doing things the right way, not just the way they’ve always been done.

Key Exercise:

• Exhale with Effort: Focus on exhaling during the toughest part of a movement, like lifting a weight or standing up from a squat. This helps manage intra-abdominal pressure and keeps everything in check.
• Posture Tip: Keep a tall, upright posture during activities. Avoid that old habit of rounding your trunk forward-this can increase pressure on your pelvic floor and cause issues down the line. Let’s keep everything where it belongs!

Understanding Bladder Irritants

Remember hearing our moms talk about how coffee or wine didn’t sit well with them anymore? Well, bladder irritants are real, and they can affect us too. But instead of just accepting it, we can make smart choices about what we consume and how. Understanding these triggers and knowing how to manage them is key to avoiding those uncomfortable moments that no one wants to talk about-but we will, because we’re all about being empowered and informed.

Tips:

• Dilution: Drink water before and after consuming known irritants like caffeine, alcohol, or acidic foods. This can help dilute their effects on your bladder.
• Preparation: If you know you’re going to indulge, plan ahead. Be mindful of your proximity to a bathroom, especially if you’re managing incontinence or urgency. It’s all about being smart and prepared.

The Role of Topical Estrogen

As we approach menopause, we know that our bodies are going through changes. We’ve seen how these changes affected our mothers, and we want to handle them differently. Topical estrogen cream can be a game-changer when it comes to maintaining the health of your pelvic floor tissues. It’s not just about avoiding issues like incontinence or prolapse; it’s about feeling strong and confident in your body. Typical dosage is a small amount applied twice a week for 2 weeks, then once a week thereafter. Talk with your healthcare provider about this proactive measure.

Benefits:

• Improved Tissue Health: Topical estrogen helps to thicken and strengthen the tissues of the pelvic floor, which has several benefits. It improves vaginal lubrication, reducing discomfort and irritation, and bulks up the sphincter muscles around the urethra, helping to maintain continence.
• UTI Prevention: Estrogen has a positive impact on the local microbiome of the urinary tract. Topical estrogen has been shown to significantly reduce the occurrence of UTIs for women after menopause.

Activity and Movement: Steps and Vibration Plates

Staying active isn’t just about hitting the gym; it’s about making movement a part of our daily lives. We’re the generation that’s redefining what it means to be active in our 40s and beyond. Aiming for 8,000 – 10,000 steps a day isn’t just a goal-it’s a way of life that supports everything from our heart health to our pelvic floor. Regular walking engages our muscles in a natural way, helping us stay strong and resilient.

Daily Goal:

• 8,000-10,000 Steps a Day: Let’s make this our new normal. Whether it’s taking a stroll during lunch, walking the dog, or parking further away from your destination, those steps add up. They’re not just numbers-they’re an investment in our health.

And if you want to take things up a notch, vibration plates are an incredible tool. They might sound like something out of a sci-fi movie, but they’re a proven way to boost bone density, muscle strength, and overall cellular health. It’s like giving your body a little extra TLC every day.

Tool for Health:

• Vibration Plates: Spend just a few minutes a day on a vibration plate, and you’re doing wonders for your muscles, bones, and overall well-being. These benefits are especially valuable as we age, helping us stay strong and stable for years to come.

The Value of Pelvic Physical Therapy

We’ve talked a lot about what we can do on our own, but there’s something to be said for getting expert help. Consulting with a pelvic physical therapist is like taking a deep dive into your personal health history. They’ll ask about everything-from any hip or back issues you’ve had to your pregnancies and current pelvic health concerns. They’ll even perform a full-body assessment, including a pelvic floor muscle evaluation if you’re comfortable. This goes way beyond general advice-this is about creating a lifestyle and exercise plan tailored specifically to you. A pelvic physical therapist doesn’t just give you a one-size-fits-all plan. They’ll create something that’s unique to your needs, goals, and lifestyle. Whether you’re dealing with incontinence, pelvic pain, or just want to stay ahead of the game, this is the kind of personalized support that can make all the difference. It’s about taking control of your health and doing what’s best for your body-because we’re not here to repeat the past; we’re here to pave a new way forward.

Other Helpful Strategies for Maintaining Pelvic Health Over 40

• Healthy Weight Management: We know that maintaining a healthy weight is crucial, not just for looking good, but for keeping our pelvic floor in top shape. Extra weight can place unnecessary pressure on the pelvic floor muscles, increasing the risk of incontinence and prolapse. By managing your weight through a balanced diet and regular activity, you’re protecting your pelvic health and setting yourself up for success.
• Avoid Constipation: Constipation is more than just an inconvenience-it’s a real threat to your pelvic floor. When you’re constipated, you end up putting extra pressure on those muscles, which can lead to weakening over time. This is why it’s so important to avoid constipation by eating a fiber-rich diet full of fruits, vegetables, and whole grains. Pair that with plenty of water, and you’re doing your pelvic floor a huge favor. Additionally, many women find that keeping up with a daily dose of magnesium through foods and supplementation has been a game changer for constipation as well.

Conclusion

We’re the generation that’s taking pelvic health seriously-and for good reason. By focusing on hip strength, functional movement, proper breathing techniques, and understanding bladder irritants, you can support your pelvic floor and overall well-being. Additionally, discussing topical estrogen with your healthcare provider, staying active with daily steps, and considering tools like vibration plates can further enhance your health. Taking these proactive steps, along with consulting a pelvic physical therapist, will help you thrive in the years to come, keeping you active, comfortable, and confident. We’re not just maintaining our health; we’re empowering ourselves to live fully, with strength and resilience, at every stage of life.