Pelvic Floor Exercises Reduce Incontinence Episodes

According to a clinical trial in Canada, muscle training for the pelvic floor can reduce incontinence problems significantly.

Many women who have osteoporosis also struggle with leakage due to the fractures in their lumbar spine. These fractures cause slumping, which puts added pressure on the pelvic floor.

The study was published in the online version of Menopause: The Journal of the North American Menopause Society.

Forty-six women who had passed menopause and who had low bone density, as well as occasional incontinence, were able to reduce incontinence episodes by 75 percent by completing physical therapy sessions once weekly for 12 weeks.

The comparison group, who did not complete any physical therapy, did not improve.

After a year, the group who had undergone physical therapy had maintained the improvements, while the comparison group had actually worsened in incontinence.

The findings stress the importance of exercise in treating osteoporosis and that, even though exercise can cause an incontinence episode in women with osteoporosis, the physical therapy regimen can improve this situation.

The regimen used in the trial included a one-our session that comprised pelvic floor muscle training. After the first week, sessions lasted 30 minutes.

Pelvic floor muscle training is widely prescribed for women who struggle with incontinence; this was the first study to examine its effects on older women who have both incontinence and osteoporosis.

The bottom line is that pelvic floor exercises are important to preventing the fractures that eventually lead to incontinence. Thus these exercises are important regardless of whether you struggle with incontinence.

Coping with Menopause and Life Changing Effects

Menopause marks the end of a woman’s childbearing years. The average age of menopause is around age 50, but perimenopause, or the period leading up to menopause, can begin in a woman’s 40s. This is usually a natural, gradual process during which the egg supply decreases and hormone levels shift. The earliest changes may not be noticeable, but women often begin to ovulate irregularly, which can lead to irregular periods. This is usually accompanied by fluctuating estrogen and progesterone levels, which can trigger symptoms similar to those experienced during puberty.

Hot flashes are among the best-known menopause symptoms. As you get older, these pesky heat waves can come on suddenly and leave you diving headfirst into the freezer. Experts don’t fully understand hot flashes, but they are believed to occur as a result of the body’s thermostat becoming confused by the hormonal shifts. You may not be able to eliminate night sweats and hot and cold flashes altogether, but wearing light, layered clothes and keeping a fan handy can help.

Other common menopause symptoms can include:

• Trouble sleeping

• Vaginal dryness

• Heart palpitations

• Memory lapses

• Dizziness

• Difficulty thinking clearly or brain fog

• Bone loss
• Skin that becomes thinner, dryer and more wrinkled

• Weight gain

• Sore muscles and joint pain

• Increased incidence of UTIs

• Bleeding gums and gum disease


Although many of these symptoms are often dismissed as annoying, they can have serious consequences for your health. Bone loss can lead to osteoporosis, and gum disease can lead to tooth loss and an inability to eat healthy food, Many women struggle with depression and anxiety during the change.

Taking charge of your menopause experience can help reduce those risks and improve your overall comfort level and quality of life. Healthy habits are your best defense against the symptoms of menopause and can ease your transition into this new phase of life. A healthy diet and active lifestyle are just as important as they ever were, and good sleep hygiene can help you enjoy more refreshing sleep. Natural supplements can be beneficial to some women. Talk to your doctor about any unusual or bothersome symptoms and before taking any new herbal or nutritional supplements.