After having two children via C-section, I assumed I had sidestepped any serious pelvic floor problems. After all, I hadn’t experienced a vaginal birth, wasn’t that where most of the pelvic trauma happened? The only advice I received? “Don’t forget your Kegels.”
What I didn’t realize is that pelvic health is about so much more than childbirth. No one warned me how my pelvic floor would continue to change, not just in the early postpartum months, but years down the line, especially as I entered perimenopause. I never expected I’d have to think about it again, until one day, seemingly out of nowhere, things began to feel… different.
I assumed I was fine. But the truth is, whether you’ve given birth vaginally, by C-section, or never had children at all, menopause is a time to pay attention and give your pelvic floor some love.
I wish someone had told me that pelvic health isn’t a one-time concern, it’s a lifelong journey. That my body would change, not just in the months after childbirth, but a decade later as perimenopause approached. And most of all, I wish I had known that I could do something about it. You’re not alone if this sounds familiar. One of Peli Health’s members shared this story, and it sparked a bigger conversation.
Why No One Talks About This
Menopause comes with a long list of well-known symptoms: hot flashes, night sweats, mood swings. But no one warns you about how your pelvic floor, bladder, and core will change too.
Estrogen plays a crucial role in keeping our pelvic muscles strong, our bladder functioning properly, and our vaginal tissues supple. As those hormone levels drop, here’s what can happen for some:
✅ Surprise bladder leaks – A sudden cough, a sneeze, or a good laugh might lead to an unexpected dribble.
✅ Pelvic heaviness or pressure – A sign that your pelvic organs (bladder, uterus, rectum) aren’t as supported as they used to be.
✅ Vaginal dryness & discomfort – Less estrogen means thinner, less elastic vaginal tissues, which can lead to irritation and pain during intimacy.
✅ Lower core strength & posture shifts – Menopause affects not just the pelvic floor, but your whole core system, influencing stability and even back pain.
None of these things happen overnight, but when they do, they can take you by surprise, especially if no one ever told you what to expect.
How to Work With Your Body, Not Against It
Instead of being frustrated by these changes, the key is understanding them and taking action. Here’s how you can support your pelvic health through perimenopause and beyond:
1. Don’t Rely on Kegels Alone, Understand Your Whole Pelvic System
Kegels are often the only piece of pelvic health advice women receive, but they’re not a one-size-fits-all solution. If your pelvic floor is already tight or overactive, doing more Kegels can actually make things worse. Instead, focus on:
- Pelvic floor relaxation (like diaphragmatic breathing) if you often feel tension or discomfort.
- Full-body strengthening (bridges, squats, and deep core work) to support the entire pelvic region.
- Pelvic floor physical therapy if you experience persistent leaks, discomfort, or pressure.
2. Pay Attention to Your Bladder. It’s Changing Too
As estrogen declines, the bladder becomes more sensitive and more prone to urgency, frequency, and even leakage. Some small changes can make a big difference:
- Stay hydrated (I know, seems counterintuitive right? But cutting back on water can actually make bladder issues worse).
- Go easy on the things that will irritate your bladder like caffeine, alcohol, and artificial sweeteners.
- Try bladder training, yes, it’s a thing, gradually spacing out bathroom trips to regain control.
3. Support Your Vaginal and Sexual Health
Pain or dryness during intimacy? You’re not alone. And the good news is, you don’t have to just “deal with it.”
- Vaginal moisturizers for daily hydration (different from lubricants, which are for intimacy).
- Silicone- or water-based lubricants to reduce discomfort during sex.
- Low-dose vaginal estrogen therapy (available by prescription) to restore moisture and elasticity.
- Pelvic floor therapy or stretches to release tension that may contribute to discomfort.
4. Nourish Your Pelvic Floor with the Right Nutrition
Your pelvic muscles and tissues need the right fuel to stay strong and resilient. Focus on:
- Collagen & protein to maintain muscle support.
- Magnesium & potassium to prevent cramping and muscle tightness.
- Hydrating foods like cucumbers, berries, and bone broth to support vaginal and bladder health.
5. Change the Narrative, Menopause Isn’t the End, It’s a Transition
The biggest issue? No one talks about pelvic health beyond pregnancy, so when changes show up in menopause, we’re caught off guard. The more we talk about it, the more we can normalize these conversations and empower women to take charge of their health.
During the Pelvic Power Hour with Peli Health, Dr. Z. Colette Edwards, Founder and Chief Medical Officer of pausitive health, spoke about whole-person menopause care to help women reclaim their power during the journey.
Menopause Is a New Chapter, Not a Decline
Our bodies are changing, yes, but they’re also holding powerful wisdom. This isn’t a season to dread or “just get through.” It’s a new chapter, rich with the opportunity to evolve, adapt, and thrive.
When we understand what’s happening beneath the surface, we stop fighting our bodies and start working with them.
Menopause and midlife aren’t the end of something, they’re the beginning of a deeper connection to ourselves.
And that’s the real power of this transition.
Why Share This?
Pelvic health is important at every age and stage of life. Knowing what’s normal, and what’s not, can make all the difference in feeling strong, confident, and in control.
Looking for more support?
Discover Peli Health, a complete pelvic care platform offering personalized programs, expert advice, and exclusive member benefits. Start your journey to empowered pelvic health today. For more information visit Pelihealth.
May is Pelvic Pain Awareness Month, and we’re offering an exclusive, limited-time opportunity for those who act fast: Sign up for your Peli Health membership this May and Get a full year of expert-led, holistic care, absolutely free! Take advantage of this special offer before it’s gone.
👉 Join now and unlock your full potential!
Because no one should have to say, “Why did no one tell me?” when it comes to their health.
Peli Health
Kerstin Recker Alexandre and Helen Grimshaw co-founded Peli Health after recognizing a massive gap in women’s health, especially in the midlife, when early symptoms are too often dismissed, and proactive care is rare. Peli Health, a digital platform on a mission to change the way women access and experience pelvic care.
They’ve built a solution that provides a supplemental care solution to clinicians and at home solution for women, who are juggling so many things today, empowering women to take control of their pelvic health across all life stages, from menstruation to menopause and everything in between.
Whether it’s preventing issues before they begin or helping women finally feel seen and supported, Kerstin and Helen are redefining what it means to care for your core, literally and figuratively.
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