How to Reduce the Risk of Pelvic Organ Prolapse and Urinary Incontinence After Menopause

Menopause brings many changes to the body, including changes to your pelvic floor. As estrogen levels decrease, the muscles and tissues that support the bladder, bowel, and uterus can become weaker. This may increase the risk of pelvic organ prolapse and urinary incontinence.

The good news is there are steps you can take to help keep your pelvic floor healthy.

1. Keep your pelvic floor muscles strong.
Pelvic floor exercises (often called Kegels) can improve muscle strength and support. A pelvic health physiotherapist can make sure you're doing them correctly and create a program that's right for you.

2. Stay active and strong.
Regular exercise helps maintain muscle strength throughout your body, including your core and pelvic floor. Strength training, walking, Pilates, and other low-impact activities can all be beneficial.

Learning how to breathe properly and manage pressure during lifting, exercise, and daily activities is equally important. This helps reduce unnecessary strain on the pelvic floor.

3. Manage constipation.
Chronic constipation and repeated straining place significant stress on the pelvic floor muscles and supporting tissues.

To support healthy bowel function:

• Drink plenty of water.

• Eat a fibre-rich diet.

• Stay physically active.

• Avoid delaying bowel movements when you feel the urge.

• Practice healthy emptying techniques such as raising your feet up with a toileting stool

4. Maintain a healthy weight.
Carrying excess body weight increases pressure on the pelvic floor over time. Maintaining a healthy weight through regular physical activity and balanced nutrition can help reduce your risk of prolapse and bladder leakage while improving your overall health.

5. Seek help.
Many women assume bladder leakage or pelvic pressure is a normal part of aging or menopause. While these symptoms are common, they are treatable.

If you notice:

• Leaking urine when coughing, laughing, or exercising

• A feeling of heaviness or bulging in the vagina

• Difficulty emptying your bladder or bowels

• Increasing pelvic pressure throughout the day

Treatment often leads to better outcomes and may prevent symptoms from worsening.

A pelvic health physiotherapist can assess your pelvic floor, provide individualized exercises, and help you return to the activities you enjoy with confidence. It's never too late to invest in your pelvic health.