PELVIC FLOOR SCIENCE

The lack of oestrogen during perimenopause can thin the lining of your bladder and urethra leading to bladder problems such as:

o Stress incontinence – weeing when coughing, sneezing, lifting

o Urge incontinence – suddenly needing to go to the loo

o Nocturia – excessively needing to go to the loo at night

It becomes even more important to practice regular pelvic floor exercises as we get older in order to strengthen our pelvic floor muscles and avoid a prolapse.

PELVIC FLOOR HACK

  • Make sure your bladder is empty, then sit or lie down

  • Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds

  • Relax the muscles and count 3 to 5 seconds

  • Repeat 10 times, 3 times a day (morning, afternoon, and night)


Correct breathing for pelvic floor exercises

Holding your breath can create extra pressure around the abdominal muscles. So, when you're doing your pelvic floor exercises think about breathing in through your nose and out through your mouth.

Still not sure if you're breathing enough? In a seated position, place your fist between your knees and squeeze your fist as tight as you can while breathing out. You should feel a little bit of pressure in your lower abs - these are your pelvic floor muscles engaging. Now you should have fully exhaled and relaxed the muscles around your core.

Where you do them matters

Pelvic floor exercises can be tricky things to master. As with everything, gravity takes its toll, so they can be harder to do while standing up.

If you're struggling, bring yourself in a seated position, straighten through your spine and lift your chest. Imagine you're sitting in front of the Queen, as my old horse-riding trainer used to tell me. This allows you to create more room around your diaphragm to breath in deep and get a stronger connection to your pelvic floor muscles! Forgetting to do them? Pop some post it notes around the house on items you use every day!

Today’s tip was kindly brought to you by @Jade Blinkhorn, menopause health coach who specialises in pelvic floor work, weight gain and brain fog support

Sign up for our next 4-week online HALO programme, w/c April 20th

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Welcome to Day 12 of Un LOCK-IN your change!


HYDRATION SCIENCE

I was shocked to find that an average woman post menopause not doing anything proactive to manage hormone balance loses up to 30% of her skin's collagen - meaning our skin starts to dry out, sag and get wrinkly. As our oestrogen levels and progesterone start to fall in perimenopause, we suffer from dehydration effects. The first place we are likely to notice this is our face which may start to look dull, dry and sometimes red. But it's not just our facial skin that suffers from dehydration. Vaginal skin thins, dries and is more easily irritated. We may start to get more headaches, feel tired, become constipated or suffer from brain fog. But don't despair. There's a free and easy way you can help and that's by upping your hydration levels each day to 2 litres. This will plump out your skin & boost your hydration levels.

HYDRATION HACK

Kick start a daily hydration ritual

  • Start the day with a warm glass of water and a slice of lemon to invigorate you as soon as you get up to help kick start your metabolism

  • Drinking little & often is better for you than gulping down big glasses of water all at once

  • Create a new drink as soon as your glass is empty - use it as a mini-break

  • Drink at least 7 glasses of water or water-based tonics throughout the day & early evening – add in mint, ginger, lemon, turmeric, cinnamon, orange or honey to add flavour & goodness

  • Avoid drinking anything 1 hour before bedtime, as this can aggravate your bladder or trigger night sweats

Sign up to HALO’s 4 week online course, starting April 20th to help you take charge of your change!

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EMBRACING CHANGE SCIENCE


For those of us in perimenopause, the fall in testosterone to levels that are half of what it was in our 20's, creates space for us to focus on our own needs and wants. Use this shift positively to invest in self-care but also to discover new skills and talents. As we move into a new chapter of our lives, being able to enjoy new experiences helps us own our change and gives us the confidence that the future holds exciting opportunities for us, if we open our eyes and seek them out.


EMBRACING CHANGE HACK


There are so many generous, talented people offering their services online for free right now, so today's challenge is to try or book a class with someone new or an activity you haven't done before. YouTube is a great source to access a variety of guided tutorials and classes. Alternatively, check out @digmefitness for HITT workouts, www.otherness.co for mind, body and soul workshops, www.pilateslive.co.uk or yome and doyogawithme for yoga.  TheBreatheAcademy run 45 minute free mindfulness sessions, every Wednesday and Sunday evening or start the week with a free 15 minute meditation - www.superarilife.com. NaturalOptiMUM is running an introductory 1 hour free essential oil workshop April 8 & 14 on eventbrite. If you've been thinking about learning a language, what better time than now. Apps such as DuoLingo, Memrise  and Livemocha use intuitive methods to accelerate learning. So, what are you going to try today?


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