How Stress is Affecting Your Pelvic Floor

Stress is a modern epidemic. When someone asks how I am, ‘stressed!’ is normally my first response. It seems like there is just so much to get done. All. The. Time. 

Most of us know that stress is a baddie for our general health. It can lead to all sorts of complications like weight gain, trouble sleeping, reduced immunity, high blood pressure, heart disease, and so on. 

But stress might also be contributing to your pelvic floor issues.

The pelvic floor contracts in direct response to physical or mental stress. This is known as the pelvic stress reflex response. 

Our nervous system helps all the parts of our body communicate with each other using chemical and electrical messages. 

The pelvic floor muscles are connected to the nervous system through a complex network of nerves that run through the pelvis. The pelvic nerves, which include the pudendal nerve, sacral nerve roots, and pelvic splanchnic nerves, are responsible for transmitting signals between the brain and the pelvic floor muscles.

The pudendal nerve, in particular, is a major nerve that runs through the pelvic floor and supplies sensation and motor control to the genital area, anus, and urethra. The sacral nerve roots also play an important role in controlling the pelvic floor muscles, as they are responsible for coordinating the contraction and relaxation of the muscles when we wee and poo.

The pelvic floor muscles are connected to the sympathetic and parasympathetic branches of the autonomic nervous system, which control many of the body's automatic functions, including the stress response. 

During times of stress, the sympathetic nervous system triggers the release of stress hormones, like cortisol and adrenaline (more commonly known as the fight or flight response), which can cause the pelvic floor muscles to become tense and tight.

Tense and tight pelvic floor muscles can be difficult to relax causing problems like pain, prolapse and incontinence. This condition is known as hypertonic pelvic floor (abnormally high muscle tone).

When we want to relax and process these stress hormones, we can activate the parasympathetic nervous system and regulate our bodily functions (rest and digest).

Spending too much time in fight or flight can also cause us to use up all the nutrients we need to make cortisol and this causes our cortisol levels to drop below healthy levels. Low levels of cortisol are associated with chronic pain, including chronic pelvic pain. 

As well as this direct influence, stress can also cause changes in how often we poo and its consistency, and how often we wee, which can further impact pelvic floor health.

And as if that wasn't enough, stress can also impact mental health, which can further impact the pelvic floor. Anxiety and depression, for example, can cause muscle tension and may exacerbate pelvic floor issue symptoms.

Overall, stress can have a significant impact on your pelvic floor health. 

But there is good news here too.

Managing stress may help improve symptoms of pelvic floor issues and promote overall pelvic floor health.

Try incorporating the following practises to reduce your stress:

1. Belly breathing

Relaxed diaphragmatic breathing will help stimulate the parasympathetic (rest and digest) nervous system which will calm your body and mind. Learn how to do this simple practise over on our YouTube channel @sheelawomen.

2. Prioritise your sleep

Making sure you allow yourself a sleep window of 7-9 hours every night will ensure your endocrine (hormone) system is working properly. Try and avoid late meals, excessive alcohol and coffee, and screens in the hours before sleep to make sure you get the rest your body needs.

3. Eat regularly and healthily

Skipping sugary treats and eating regularly helps reduce stress on your digestive system and avoid insulin spikes which can send your energy and mood soaring and crashing.  

4. Spend time with friends

Spending time with people you like can help lower stress hormones and your risk of anxiety and depression.

5. Limit alcohol and caffeine 

Chemical suppressants, like alcohol, and stimulants, like coffee can have a big impact on your natural hormone cycles and your ability to cope with stress. 

6. Take a walk outside

Exercise releases endorphins which help us process stress and time spent in nature is a mood booster. The fresh air and moderate exercise will encourage deeper breathing which will also reduce stress. 

7. Have more fun

Finding things you love to do (that are relaxing) and doing them more often is a great way to reduce stress and bring more joy into your life.

Spending a little energy finding ways to help your body cope with stress will have a big impact on how you feel. It will also help improve your pelvic floor health. 

For more accessible, practical content like this, follow us on Instagram (@sheela.ie) and YouTube (@sheelawomen). 

Lastly, if there is a woman out there you think might need to hear any of this, please share. Talking about these issues is essential if we're going to help women move past them.