In this blog, I’m joined by Christien Bird, physiotherapist and owner of the White Hart Clinic in Barnes. I’ve collaborated with Christien & her team for several years and I know my clients are in safe hands when they go for their appointment, be that a pregnancy pelvic floor check, postnatal return to strength or hysterectomy rehab and everything in-between.
Christien does a lot of great work in the menopause space and I was fortunate to do my Menopause Movement training with her. We both believe that the menopause can and should be joyful as long as we know how to look after ourselves. Enjoy this guest blog!
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Menopause — the transition can feel like a rollercoaster of hormones, heat, and emotions. But don’t worry! Menopause might be inevitable, but thriving through it is absolutely possible. Here are five key things you need to know to tackle menopause like a pro.
- It’s Time to Break Up with Myths
First off, let’s clear the air—menopause is not a catastrophe. It’s a perfectly natural phase, usually hitting around age 50. What happens? Your reproductive hormones (oestrogen & progesterone) take a nosedive, but that doesn’t mean life goes downhill (testosterone declines as well but earlier and much more gradual). In fact, it’s the perfect time to focus on what makes you feel amazing, and reclaim control.
- Exercise is Non-Negotiable
If exercise wasn’t your thing before, now is the time to make it your bestie. A solid workout routine benefits everything—your brain, bones, and muscles—and it helps you fight off diseases like cancer and heart conditions. Aim for about 300 minutes of exercise weekly, mixing moderate with high-intensity workouts. Strength training is a must, too—think resistance bands, body weight or lifting weights. Let’s keep those bones and muscles strong!
- Pelvic Floor—It’s More Important Than You Think
A healthy pelvic floor isn’t just about avoiding awkward leaks at the gym. It’s key to bladder & bowel control, better sex, and preventing prolapse. So don’t wait until a sneeze turns into a surprise! Get ahead by doing regular pelvic floor exercises (yes, there’s even an app for that!). You’ll thank yourself later, trust me.
- Bow Down to Bowel Health
Menopause can make bowel problems more frequent, so it’s important to keep things, well, moving. A little tip—when sitting on the toilet, position matters. Get your knees higher than your hips (a little footstool works wonders). And remember, patience is key. No rushing! Your body will reward you with regular, happy bowel movements.
- Vaginal Dryness is Normal—but Treatable
Feeling a little dry down there? You’re not alone! Vaginal dryness and discomfort during menopause can be painful, but it doesn’t have to be. Lubricants like YES or Sylk are great, but for more persistent symptoms, ask your doctor about topical oestrogen. It’s safe and effective, and will keep you in your favourite jeans a little longer!
Final Thoughts: Embrace the Change with Support
Menopause isn’t something you need to go through alone. Reach out to your friends, the women around you, and get some professional help. Services like pelvic floor physiotherapy and the Menopause MOT are here to help you with support, treatment and education, and help you go through the menopause in style.
To find out more about Christien and the range of pelvic physiotherapy services available for women she offers with her team, visit:
https://www.whitehartclinic.co.uk