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Breaking the Silence: Why Pelvic Health for Women 65+ Deserves Attention

Let's Talk Pelvic Health
From leaking after a cough to skipping a road trip with the grandkids because you’re worried about finding a bathroom—urinary incontinence is common for women 65 and up. Yet many women feel too embarrassed to talk about it with their provider. If this sounds like you, you’re not alone.
Pelvic health means how well the muscles, organs, and tissues in the pelvic area work. This includes your bladder, bowel, and sexual health. As women age, taking care of this part of the body becomes even more important, but it shouldn’t be something we have to suffer through in silence.
What Happens to Pelvic Health After 65?
As we get older, the body changes, and so does the pelvic area. Women may experience some of these common changes:
Weaker Pelvic Muscles.
The pelvic muscles can become weaker over time. These muscles support the bladder, bowel, and uterus. If they weaken too much, it can lead to problems like urinary incontinence or trouble holding bowel movements.
Less Estrogen.
After menopause, the body produces less estrogen. This can affect the tissues in the pelvic area, making them drier and less flexible. It can cause discomfort, especially during sex, or lead to other issues like vaginal infections or urinary problems.
Prolapse.
Pelvic organ prolapse happens when the bladder, uterus, or rectum drops from its normal position because the pelvic floor muscles are too weak to support them. It affects nearly 50% of women as they age.
Changes in Bladder Capacity.
As women age, the bladder may hold less urine than before, causing more frequent trips to the bathroom, even if there’s no infection or other problem.
How to Take Care of Your Pelvic Health
There are ways to keep your pelvic health in check. Here are some tips and strategies to try:
Stay Active.
Regular physical activity is crucial. Activities like walking, swimming, or yoga help keep muscles strong, including the pelvic floor muscles. It also improves blood flow to the pelvic area, which can help prevent conditions like prolapse.
Eat a Healthy Diet.
Eating a balanced diet can also affect your pelvic health. Fiber is especially important. It helps keep your bowels regular and prevents constipation, which can put extra pressure on the pelvic muscles. Try to eat plenty of fruits, vegetables, and whole grains.
Drink plenty of water, even if you have leaks.
Some women stop drinking water to avoid accidents, but that can make things worse. When you don’t drink enough, your pee gets stronger and can bother your bladder. This can make you feel like you have to go more often. Try to drink 6 to 8 cups of water a day, unless your provider says something different.
Check Your Medications.
Some medications can affect your bladder, bowel, and sexual health. For example, certain drugs may cause trouble fully emptying your bladder or increase how often you need to go. Talk to your provider if you notice any changes in your pelvic health after starting a new medication.
Things to Watch Out For
Sometimes, problems with pelvic health may need medical attention. If you experience any of the following, it’s important to talk to your provider:
• Persistent urinary incontinence (leaking urine)
• Pain or discomfort during sex
• Trouble emptying your bladder completely
• Pressure or a feeling of heaviness in the pelvic area
• Unexplained vaginal bleeding after menopause
• Frequent urinary tract infections (UTIs)
Along with these physical symptoms, changes in sexual health can also be a sign of shifting pelvic health


Sexual Health Is Pelvic Health, Too
Sexual health is a key part of pelvic health, but it’s often overlooked. As estrogen levels drop after menopause, many women experience vaginal dryness, pain during sex, or a lower interest in intimacy. These changes are common, but that doesn’t mean you have to live with discomfort.
Here are a few tips that can help make sex more comfortable and enjoyable:
• Use a vaginal moisturizer. These are intended to be used more regularly to keep tissue healthy and hydrated, but can help with lubrication for sex. You can find vaginal moisturizers at your local drugstore or grocery store.
• Try a water-based lubricant during sex. This adds extra moisture and helps reduce discomfort or pain. Look for gentle products that avoid scents and harsh ingredients.
• Go slow and talk openly with your partner. It’s okay to ask for what you need and take your time. Feeling relaxed and supported can make a big difference.
• Talk to your provider. If dryness or pain keeps happening, there are treatments that can help that are safe and effective.
Remember: sex is still part of your overall health. If something feels off, don’t be afraid to speak up. You deserve to feel good in your body at every age.
Understanding Urinary Incontinence and What You Can Do
There are different types of urinary incontinence and knowing which one you have can help you find the right treatment.
Stress Incontinence
Stress incontinence happens when a small amount of urine leaks out during activities like coughing, sneezing, laughing, or lifting something heavy.
Tip: Try doing pelvic floor exercisesdaily to help strengthen the muscles that support your bladder.
Urge Incontinence
Urge incontinence means you feel a sudden, strong need to pee and might not make it to the bathroom in time.
Tip: Going to the bathroom on a schedule can help your bladder hold more urine over time.
Overflow Incontinence
Overflow incontinence is when your bladder doesn’t empty all the way, so you may leak or dribble urine without meaning to.
Tip: Take your time when using the bathroom and try leaning forward slightly to help empty your bladder fully.
Functional Incontinence
Functional incontinence happens when something like pain, trouble moving, or memory issues makes it hard to get to the toilet in time.
Tip: Keep your path to the bathroom clear and wear clothes that are easy to take off quickly.
Mixed Incontinence
Mixed incontinence is when you have more than one kind of bladder leak, usually both stress and urge.
Tip: A combination of exercises and bladder training may work best. Talk to your provider about a plan that fits your needs.

More Than Just Kegels
Pelvic floor exercises, like Kegels, help strengthen the muscles that support your bladder, bowel, and other pelvic organs. Try to do these exercises every day.
1. To start, squeeze the muscles you would use to stop urinating, hold for five seconds, then relax.
2. Repeat this 10 times, three times a day.
3. Doing this regularly can help build stronger pelvic muscles and prevent leaks.
While Kegels are a great way to keep your pelvic muscles strong, they’re not the only option. There are many other pelvic floor exercises that can support your bladder and improve your overall pelvic health.
You can try some of these at home but be sure to check with your provider first to make sure they’re right for you.
Want to get started? Check out this simple guide with different pelvic floor exercises you can do on your own:
Local Resources
Local Pelvic Resources:
These organizations offer pelvic health programs you can learn more about below. As always, talk to your provider if you have questions about what’s right for your care plan.
CoreVia Pelvic Health: A specialized program for adults and children affected by pelvic floor dysfunction.
Viverant Physical Therapy: They help to treat chronic pain, tightness, weakness, or injury keeps you from moving and living the way you want.
Fitness classes:
Local YMCA Programs offering yoga and tai chi.
Community Wellness Center with strength-training classes tailored to seniors.


Take Control of Your Pelvic Floor
A guide for women looking to strengthen and lengthen their pelvic floor to prevent urinary/bowel incontinence, eliminate pelvic pain and return to functional activities with confidence!
Date: Wednesday, July 16th
Time: 12:00 pm – 1:00 pm CST
Location: Virtual
Final Thoughts
Pelvic health is an important part of overall health, especially as women age, and it's something we should feel comfortable talking about. Too often, symptoms are ignored or dismissed, even though support and treatment are available. If you’ve noticed changes or have concerns about your pelvic health, don’t wait.
Schedule a visit with your provider to start the conversation and take charge of your health. Call us at 888-290-1209.
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