Pelvic Floor and Bladder Health in Menopause

What you will be able to do

• explain what your pelvic floor does and why menopause can affect bladder control.
• describe the main types of bladder problem in plain words to your family doctor.
• find your pelvic floor muscles and do slow and quick squeezes (Kegels) correctly.
• keep a 3 to 7 day bladder diary and spot patterns in it.
• use drinks, bowel habits, lifting technique and urge-calming steps to support your bladder.
• recognize signs of prolapse and other symptoms that need checking.
• prepare for a doctor's appointment and know what pelvic health physiotherapists and continence nurses offer.

1. 1Why menopause affects your pelvic floor and bladder

   Understand what your pelvic floor does, why falling estrogen and age can change bladder control, and the common types of bladder problem in midlife.

   • Your pelvic floor: the hammock you never think about
   • What changes during menopause
   • Types of bladder problems: knowing the words

   When to get help checker

2. 2Finding and training your pelvic floor

   Learn how to find the right muscles and follow the standard method of slow and quick squeezes (Kegel exercises), then build them into your daily routine.

   • Finding the right muscles
   • Slow and quick squeezes: the standard method
   • Making it stick: habits, apps and The Knack

   12-week pelvic floor exercise planPelvic floor exercise cardsPelvic floor practice log

3. 3Your bladder diary

   Learn why a bladder diary is one of the most useful things you can bring to your family doctor, how to keep one, and how to spot patterns in it.

   • Why a bladder diary helps
   • How to keep your diary
   • Reading your diary and spotting patterns

   Bladder diaryWhen to get help checker

4. 4Everyday habits that support your bladder

   Learn how drinks, bowels, weight and toilet habits affect your bladder, and how bladder training can calm sudden urges.

   • Drinks: how much and which ones
   • Bowels, weight and lifting
   • Calming sudden urges and bladder training

   Bladder diary12-week pelvic floor exercise plan

5. 5Staying active with confidence

   Keep moving without fear of leaks, understand prolapse, and find practical products and tips that help you live life fully.

   • Exercise without the worry
   • Prolapse: knowing the signs
   • Products, comfort and confidence

   Pelvic floor exercise cardsWhen to get help checkerPelvic floor practice log

6. 6Getting help: family doctor, pelvic health physio and treatments to ask about

   Know what to expect from your family doctor, how pelvic health physiotherapy and continence care work in Canada, and which treatment options you can ask about.

   • Talking to your family doctor
   • Pelvic health physiotherapy and continence care in Canada
   • Treatment options to ask about

   When to get help checker12-week pelvic floor exercise plan

• Planner12-week pelvic floor exercise planPlan three short sets of pelvic floor (Kegel) exercises a day for 12 weeks, building up slowly, and note what you notice each week.
• TrackerBladder diaryRecord your drinks, bathroom visits, urges and leaks for at least 3 days (ideally a full week, including work days and days off) so you and your family doctor can see your real pattern.
• CheckerWhen to get help checkerCheck whether any of your bladder or pelvic symptoms need urgent help, a doctor's appointment soon, or a routine conversation with your family doctor or nurse practitioner.
• CardsPelvic floor exercise cardsPocket cards that remind you how to find your pelvic floor, do slow and quick squeezes, and use The Knack in everyday life.
• TrackerPelvic floor practice logTick off your daily sets and note leaks and urgency, so you can see your progress over the 3 months that health professionals suggest giving pelvic floor exercises.