Squeeze The Day

They say what you don’t see can’t hurt you. But when it comes to the pelvic floor, that’s a lie for sure. Hidden away, rarely spoken of over lunch, this unsung hero is quietly holding up your bladder, uterus and bowel like the best supporting cast in a West End production. And yet, the moment menopause struts in with her low-oestrogen swagger, the curtain wobbles. Suddenly, lifting a shopping bag, laughing with friends, or a badly timed sneeze feels less like everyday life and more like competing in the Olympics of leak management.

It made me wonder: if we can celebrate foundation for older skin, health smoothies, and downward dogs, why aren’t we giving the same airtime to the pelvic floor?

Here’s the science, minus the shame. As oestrogen levels dip, those trusty muscles lose strength. The result? Leaks, a heaviness ‘down there,’ or that dreaded dash to the loo. It’s common. It’s nothing to be embarrassed about. And yes, lovely reader, you can absolutely do something about it.

Step one: seek advice from someone who actually knows their stuff, whether that’s your GP or a menopause specialist. I met Rozzy Scott, a pelvic health physiotherapist in North Devon, when she spoke at the Hot Flush Menopause Information & Support event hosted by Studio KIND back in June. Rozzy offers assessments and tailored treatment plans, which sound far more civilised than planning your week around loo stops.

Step two: think holistically. Eat well, sip less wine (I know, cue sad face), stretch, lift a few weights, practise those famous kegel squeezes, try hypopressive breathing, and maybe, just maybe, teach your bladder who’s boss.

And because no woman should reinvent the wheel alone, let me introduce a few modern muses of the pelvic floor:

Kim Vopni, aka @vaginacoach: Her ‘Buff Muff Method’ made me laugh before it made me stronger. I tried her special offer promotion 30-day challenge (£23 well spent), and the name alone was worth the price of admission.

Dr Kassie Dewitt: Who knew blowing your nose on the loo was a bad habit? She did. Her Instagram reels are like tiny public service announcements for your pelvic health.

Hypopressives with Alice: A former gynaecology nurse, now teaching breathing techniques that support prolapse recovery. Think yoga for your insides, with free resources on YouTube to get you started.

Dr Louise Newson: is a GP, hormone specialist and a leading voice in transforming menopause care worldwide. As the founder of the Newson Clinic and the not-for-profit Newson Education, she is dedicated to improving awareness, education and access to evidence-based care.

And hey presto, the pelvic floor went from unsung to centre stage. Because here’s the thing: silence might be golden, but when it comes to leaks, it’s just soggy.

So, if you’ve been suffering quietly, it’s time to Squeeze the Day. Your future self, striding confidently into midlife without scouting the nearest loo, will thank you.