Perimenopause: It’s something we’ll all eventually go through (if we haven’t yet) in the approximately 10 years preceding menopause, but it gets much less attention than the ‘main event’. Because September is Perimenopause Awareness, we’ve checked in with our favorite medical resource, Dr. Barbara Frank, OB-GYN to bring us up to speed on the issues, ages, and stages that ultimately bring us to perimenopause down the line. Up first, let’s talk about our bodies before having kids.
Bladder leaks don’t always wait until after babies.
If you feel like you’re “too young” for bladder leaks, think again. Just like any other part of your body, when you are dealing with a problem you need to hone in on what are the mechanics of the problem. There are 2 types of bladder leaks: stress urinary incontinence and overactive bladder. SUI has to do with muscles and the pelvic floor, so if you’re dealing with some leaks ask yourself (and discuss with your doctor), how is your pelvic floor? Is it weak? Are you putting too much pressure on it? If you are overweight or have constipation, this can also increase stress on the pelvic floor which causes weakness. What are your hormones like? Do you get a monthly period? Are you on birth control? This can all affect your pelvic floor.
Overactive bladder is more about the smooth muscle of the bladder. If you are feeling like your bladder capacity isn’t holding as much or you’re not making it to the bathroom because you start to leak it may be time for some bladder retraining.
It’s worth it to spend time finding an OB-GYN you click with.
Says Dr. Frank, “It’s important to have a gynecologist you trust in your back pocket even before you actually need them. Seeing someone annually to check-in on your lady health in particular is essential!” The first place to look is to ask your friends–who do they see, and do they like them? A direct referral is always the best but you can also poke around on Facebook and Nextdoor. Our specialist directory is another great place to start.
A good assessment to see if you jive when you meet a new OB-GYN is assessing whether you feel comfortable talking about your lady bits and saying things like “bladder leaks” and “orgasm”. If you’re embarrassed, then maybe they are not the right fit. Make sure they are willing to talk about preventative medicine too!
It’s never too early to start flexing.
Did you know that kegels are a fancy term for doing bicep curls of the pelvic floor? There are apps on the phone and Youtube videos that you can use to figure out whether you’re doing it right, though Dr. Frank’s recommendation is go to your doctor and ask them to test your kegel strength. That way you can improve your technique and practice this important, pelvic-floor strengthening exercise for years to come. You can also see pelvic floor PT specialist–even just for a check-in! If things don’t seem quite right or you don’t have a clue about your pelvic floor, check in with that OB-GYN we just talked about. Pelvic floor disorders are not something you should be self-diagnosing!
Want to do a deep dive on the pelvic floor? Here are a few other resources we’ve put together in the past:
Normalize This: Pelvic Floor Physical Therapy
An Intro to Pelvic Floor Therapy
Finding the Right Solution for Pelvic Floor Disorder
Signs of a Weak Pelvic Floor and Prevention
If you leak a little when you run, jump, or do a back-handspring, you’re not alone.
High-impact sports–think running or bootcamp workouts with lots of burpees–can put a lot of force/pressure on your pelvic floor, just like on your knees! A study published in 2021 looked at the data from nine different studies focused on urinary incontinence in female athletes under the age of 19. It found that roughly 49 percent of female adolescent athletes experienced urinary incontinence.
This does not mean you shouldn't run. Just know this is a risk. If you are doing HIIT exercises because you think that is the best type of exercise to achieve the physical results you want, but you’re leaking urine and it’s distressing, you may want to reevaluate your routine. There are many exercise alternatives that don’t put as much pressure on the pelvic floor leading to leaks. Or, try some of these effective pelvic floor stretches to stay limber.
Through both our products and our content, we strive to be a destination and resource for every stage and phase of womanhood. The growing awareness of real experiences most women face is something to be celebrated and we’re proud to be a part of the conversation during Perimenopause Awareness Month.