Goodbye constipation: the straw trick to avoid damaging your pelvic floor and prevent prolapse during menopause

More than 50% of menopausal women suffer from constipation , according to the Fourth Large Menopause Study . A person is said to be constipated when they have trouble defecating and do so fewer than three times in a week . The hormonal changes a woman experiences when her period ends also alter her bowel movements . The onset of constipation creates other underlying problems, such as impaired pelvic floor function and the possibility of vaginal and rectal prolapse .

During this stage of a woman's life , diet plays a very important role , especially the consumption of fiber-rich foods that help regulate bowel movements. However, when faced with these types of problems, the pelvic muscles also become very important. The drop in estrogen during menopause not only causes constipation, but also begins to weaken the entire pelvic floor region, and new straining problems arise . Beyond the aforementioned prolapses, they also lead to, for example, urinary incontinence . But to address this, physical therapists always have their tricks, like the straw.

The straw trick to improve constipation

For every physical therapist , there are two key steps to using the bathroom correctly: posture and breathing . In this sense, the professionals at En Suelo Firme, such as pelvic floor specialist Laura Rojas, always recommend the squatting position . This position is no longer a novelty , as the population has seen that adopting this position helps with constipation, anal fissures, hemorrhoids, as well as other colon diseases and prolapses.

However, breathing also plays an important role in evacuating stool. In this regard, specialist Rojas assures that constipated people tend to push their viscera against the pelvic floor , so blowing helps relieve pressure on the abdomen. For this, there's a trick like using a straw , or even blowing up a balloon. Once you adopt the squatting position, and you can use a small stool to raise your stones, simply inhale and then exhale through the straw while drawing your navel in.

This simple gesture creates air resistance that activates the transverse abdominis muscle and prevents the pressure of evacuation from falling on the pelvic floor, thus preventing prolapse.

Why constipation occurs during menopause

The drop in estrogen has a significant impact on intestinal transit in women. These hormones play an important role in regulating intestinal activity ; however, when their levels drop during menopause, intestinal motility begins to decline.

In addition, other factors such as anxiety or stress, less physical activity, or a low-fiber diet are also associated with constipation during menopause. A study also revealed a "history of perianal surgery" as an associated factor.

How constipation affects the pelvic floor

Constipation is the worst enemy of pelvic floor dysfunction . During menopause, the hormonal decline experienced by women tends to weaken the pelvic region , especially if they have had vaginal births. In this sense, having forced bowel movements causes the weight to fall on these weakened muscles, which eventually cause them to "fall." In other words, these organs shift to the point of producing prolapses such as rectocele , the most common constipation problem.

A rectocele occurs when part of the tissue between the wall of the rectum and the vagina weakens, causing it to protrude through either the opening of the vagina or the anus. Also known by doctors as posterior vaginal prolapse , cases can range from mild to severe, requiring surgery to improve a woman's quality of life. Treatment for a rectocele, in milder cases, involves physical therapy and help keep the pelvic floor strong , while constipation is prevented with a balanced diet high in fiber and plenty of fluids.

References

Posterior vaginal prolapse (rectocele) - Symptoms and causes - Mayo Clinic. (n.d.). https://www.mayoclinic.org/diseases-conditions/rectocele/symptoms-causes/syc-20353414

Firme, MES (2021, November 9). How to Improve Constipation with a Straw or Balloon. In Suelo Firme. https://www.ensuelofirme.com/como-mejorar-el-estrenimiento-pajita-globo/

De Oliveira, SCM, Pinto-Neto, AM, Góes, JRN, Conde, DM, Santos-Sá, D., & Costa-Paiva, L. (2005). Prevalence and factors associated with intestinal constipation in women after menopause. Arquivos de Gastroenterologia, 42(1), 24-29. https://doi.org/10.1590/s0004-28032005000100007

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