Perimenopause is a natural process, defined by when ovaries gradually stop working. It precedes menopause, which is defined as not having a menstrual cycle for twelve months. Menopause generally happens between the ages of 40 and 58. The average age of menopause is 52. Menopause may also be induced by gynecological surgeries such as removal of the ovaries. People often use the words perimenopause and menopause interchangeably, although they are 2 distinctly different times.

During perimenopause, changing hormone levels cause the body to go through a variety of changes. There are physical changes that accompany perimenopause. Luckily, the ones that negatively impact your day-to-day function can be improved with physical therapy, from a pelvic-floor physical therapist that is trained to treat them. Biofeedback can help lower muscle tone to its normal resting tone and allow the muscles in the pelvis to stay in their normal state.

• Urinary leaking with coughing, laughing, urgency or sneezing, at any age, is not normal. While there may be a component of muscular weakness or poor muscle coordination, depleted estrogen may cause these symptoms. Physical therapy can help optimize muscle performance.

• Pain during sex is also not normal. Hormonal shifts can initiate or exasperate this pain. Proper pelvic-floor muscle function is imperative – especially when hormones may be working against you. Vaginal moisturizers have been shown to improve vaginal lubrication and may be as effective as topical hormonal creams. Two moisturizers we like here are V-magic, Hyalo Gyn, and Revaree. Consult your physician before starting any treatment.

• Cardiovascular disease becomes more common in perimenopause than any other time period in a woman’s life. Increasing cardiovascular exercise-sessions may help reduce the risk of heart disease. A physical therapist can help you to do this in a safe, effective and enjoyable manner.

• Poor sleep – hormonal disturbances/ fluctuations may lead to disruptions in sleep. Exercise may help reduce the severity of hormonal fluctuations and/or help to improve tolerance to the symptoms of hormonal fluctuations. Sleep quality can also fluctuate across the menstrual cycle , even if cycles are becoming more irregular. Tracking your cycle can still help to improve your sleep quality during this time. Please see our cycle tracking and sleep tracking blogs for more information on this topic.

• Bone density – as hormone levels decrease, bone density may decrease. Weight-bearing exercise may be helpful in reducing bone-density loss. Exercise needs to be done safely with respect to your physical capabilities. Weightlifting 2-3x per week with medium weights may help prevent bone density loss. A physical therapist can develop a program for you that is safe, effective and pain-free.

If you have questions and want to speak with one of our physical therapists, email us at info@solsticept.com or call (929) 269-2505 to schedule a free, 15-minute consultation.