The menstrual cycle is important to a woman’s reproductive health, but did you know it can also affect your pelvic floor muscles? Learning about this relationship can help you better care for your body and enhance your overall health. Read further to know how your Menstrual Cycle can impact pelvic floor health in NW Calgary.
Understanding the Menstrual Cycle and Hormonal Fluctuations
The menstrual cycle is divided into four phases:
- Menstrual Phase (Days 1-5): Shedding of the uterine lining leads to menstruation.
- Follicular Phase (Days 1-13): The follicular phase begins with the secretion of estrogen from the growing follicles, gradually thickening the uterine lining in preparation for ovulation.
- Ovulation Phase (Day 14): During ovulation on day 14, a mature egg is released from the ovary into the peritoneal cavity. During this phase, estrogen and LH levels rise.
- Luteal Phase (Days 15-28): Progesterone increases in anticipation of a pregnancy. With no fertilization, the levels of hormones drop, leading to menstruation.
These hormonal changes in the body impact various muscles and tissues, including the pelvic floor muscles.
Menstrual Cycle Effects on the Pelvic Floor Muscles
Menstrual stage: weakening and increased sensitivity.
During menstruation, the majority of women experience bloating, cramps, and pelvic pain. The drop in estrogen and progesterone hormones can result in temporary weakening of the pelvic floor muscles, which may result in:
- Increased sensitivity to pain
- A feeling of heaviness in the pelvic area
- Increased risk of leakage of urine, particularly in individuals with weak pelvic floor muscles
To support your pelvic floor at this stage, we emphasize gentle stretching and relaxation exercises.
Follicular phase: Strength and stability
The pelvic floor muscles have become stronger and more elastic. This is the best time to exercise your pelvic floor as estrogen levels are on the rise as
- Muscles become responsive to such exercises, and there is minimal likelihood of discomfort.
- With energy levels being high, activities are more fruitful at this time.
In this phase, the addition of Kegel exercises and core exercises can assist in strengthening the pelvic floor.
Ovulation Phase: Increased Awareness
Increased blood flow to the pelvic area usually entails:
- A slight increase in pelvic floor tension
- Greater sensitivity and awareness of the pelvic organs
- Slight pain during ovulation in some women due to discomfort associated with ovulating (mittelschmerz).
It is the ideal time to equalize those strengthening exercises with relaxation techniques such as deep breathing and pelvic-floor stretching.
Luteal Phase: Changes in the Pelvic Floor and Tension
The high progesterone environment is associated with-for example-increased:
- Bloating and water retention.
- In feeling of tightness or tension in the pelvic region.
- Greater risk for spasm of the pelvic floor muscles.
Relaxation techniques should be emphasized in this phase, while high-impact event-free exercise should be avoided as it may tend to strain the pelvic floor.
How do you keep the pelvic floor healthy through the cycle?
Pelvic floor health is generally coupled with awareness and correct exercises. Here are the following tips:
- Strengthen with kegels: In order to avoid incontinence and have strong pelvic floor muscles, do Kegel exercises regularly.
- Practice Deep Breathing: Assist in releasing pelvic tension.
- Low-impact activities: Yoga, swimming, and walking can help the pelvic floor maintain health without stress.
- Hydration and Nutrition: Consuming lots of water with a well-balanced diet may alleviate bloating and aid in muscle function.
- Seek Professional Help: If you find that you are constantly having pelvic pain, incontinence, or discomfort, a professional can assist with specialized treatments.
Take Charge of Your Pelvic Health Now!
The strength and functioning of the pelvic floor muscles can be affected by the menstrual cycle. Understanding these shifts and linking them develops a routine at the same time improving pelvic health during the cycle. Need for professional advice on pelvic health, and if you are looking for a Chiropractor near you, Synergea Family Health Centre is ready to assist you. Our professionals are dedicated to your well-being if you need a chiropractor close to you or specialized pelvic floor therapy.
Taking care of your pelvic floor today can lead to a healthier and pain-free tomorrow!