Suffolk Woman's Wellness

WHAT HAPPENS TO THE PELVIC FLOOR DURING PREGNANCY AND BIRTH?

The pelvic floor is a group of muscles and connective tissues forming a supportive base underneath the pelvis. It helps to support the bladder, bowel and uterus, contributes to continence and works alongside the diaphragm and abdominal muscles as part of our core.

During pregnancy, the pelvic floor is already adapting long before labour begins.

It carries the increasing weight of the uterus and baby, while hormonal changes affect the tissues supporting the pelvis. Constipation, coughing, reduced movement, changes in posture and increased pressure through the abdomen can all add to the demands placed upon it.

During a vaginal birth, the pelvic floor must then soften, lengthen and open to allow the baby to pass through.

Research using biomechanical modelling suggests that the most stretched areas of the levator ani muscles may reach more than three times their original resting length as the baby is born. That is an extraordinary amount of change for any muscle to accommodate.

This does not mean that vaginal birth inevitably causes lasting damage. The body has a remarkable capacity to adapt and recover, and many women regain good function with time and appropriate support.

However, it does help us understand why recovery should not be reduced to simply being told to “do your pelvic floor squeezes.”

Some pelvic floors may feel weak or less responsive after birth. Others may remain tense, guarded, painful or unable to relax fully. There may also be changes to sensation, bladder or bowel control, pelvic support and confidence with movement.

Pregnancy affects the pelvic floor regardless of how your baby is born, so women who have had a caesarean birth may also benefit from pelvic health assessment and rehabilitation.

A postnatal MOT assessment can look at breathing, abdominal recovery, pelvic floor strength and relaxation, symptoms, scars and how everything works together during movement.

Your body has undergone an enormous physical transition. It deserves time, understanding and individual support as it recovers. Love, Nina x

Classes resume after Summer break. Tuesdays 6:30pm Sproughton Church Hall, near Ipswich If you’re pregnant in Ipswich, Sproughton or the surrounding Suffolk area and looking for a safe, supportive way to keep moving through pregnancy, come and join my Pregnancy Pilates classes.

Pregnancy brings so many changes to your body, your posture, core, pelvic floor, hips, back and breathing all adapt as your baby grows. Pregnancy Pilates can help you stay mobile, build strength, support your changing body and prepare physically for birth and postnatal recovery.

It’s also a lovely hour each week to slow down, connect with your body and baby, and meet other local mums-to-be.

Classes are taught by me, Nina — an experienced midwife, women’s health practitioner and specialist pregnancy and postnatal exercise instructor, so you can feel confident that your pregnancy and individual needs are always at the heart of the class.

Pregnancy Pilates – Sproughton, Ipswich
Tuesday evenings at 6.30pm
📍 Sproughton Church Hall

There is free parking on the road outside, or additional parking just a two-minute walk away down Church Lane, so it’s nice and easy to get to.

Suitable throughout pregnancy, with exercises adapted as your pregnancy progresses. You don’t need any previous Pilates experience and you certainly don’t need to already feel fit — just come as you are.

If you’ve been searching for Pregnancy Pilates in Ipswich, pregnancy exercise in Suffolk, prenatal Pilates, antenatal exercise, pelvic floor exercise during pregnancy or safe pregnancy fitness, I’d love to welcome you into the class.

Book via my website or send me a message if you’d like to know more. xx

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My unplanned solo parenting holiday!

Croatia turned out to be so much more than a holiday.

At the airport, just as we were about to leave, my husband was turned away at the gate because his passport had expired.

Suddenly I had minutes to decide.

Do I turn around and go home too… or do I get on that plane with my children and just work it out?

I got on the plane.

And that meant arriving in another country without the person I’d expected to share the driving, navigating everything myself and then getting into a left-hand-drive car and driving for over an hour, in the dark, on the opposite side of the road.

I was completely out of my comfort zone, but I did it.

I did it for my children because I didn’t want their holiday to disappear in that moment. But, I did it for myself too as I desperately needed this break.

And somewhere between the fear, the driving, the exploring, the sea and the sunshine, I was reminded of something I think we women sometimes forget.

We are capable of so much more than we think we are.

I’ve learnt that sometimes your mind has to lead and your body follows. You take the next turn, then the next one, and suddenly you realise you’re doing the very thing you were convinced you couldn’t do.

Growth for me this year arrived at the airport gate and says, “Right then… what are you going to do?” I’m proud of what I chose. ❤️

FREE GIVEAWAY – ZINZINO BALANCE TEST WORTH £120!!!! Update! Winner announced on the 17th as Sam Evans, big congratulations

I have a Zinzino BalanceTest to give away to one lucky person.

This test is designed to measure your personal omega-6 to omega-3 fatty acid balance using a small self-collected blood sample, which is then sent away for analysis.

Learning more about your own fatty acid profile can be really interesting, particularly if you’re curious about nutrition and how your everyday diet is reflected within your body. Omega-3 and omega-6 are both important fats, and having some personal information can give you a useful starting point for thinking about your food choices and overall wellbeing. It’s information rather than a diagnosis, but sometimes knowing a little more about what’s happening inside can help us make more informed choices for ourselves.

To enter:

* Like this post
* Comment BALANCE below
* Share this post to your stories

I’ll randomly select a winner on Monday 17th August.

Terms: This giveaway is for the test kit only. I am not affiliated with, sponsored by or working with Zinzino. The winner is responsible for carrying out the test themselves, following the instructions provided, arranging and paying for any postage required, registering the test and retrieving their own results via the Zinzino website.

I take no responsibility for the testing process, sample collection, postage, laboratory analysis, results or interpretation of those results. The test should not be used as a substitute for medical advice, and any health concerns should be discussed with an appropriate healthcare professional.

There is no cash alternative and the prize cannot be exchanged. Good luck! love, Nina x

Hello Summer Holidays!!!

I’m now officially out of office and taking a little time to rest.

Thank you so much to everyone who has kept me so wonderfully busy this year. I have loved working with so many interesting, inspiring women and being trusted to support you through such personal and important stages of your lives.

It is always a privilege to hold space for the women who come through my door, whether you have needed physical support, emotional care, guidance, reassurance or simply somewhere to pause and feel heard.

Now it is time for me to practise what I so often encourage others to do. I’m stepping back for a little while to rest, replenish and recoup my energy, so that I can return feeling refreshed and ready for the rest of the year.

Thank you for your continued support, your recommendations, your trust and for helping my little business continue to grow. I will respond to messages and enquiries when I return. Until then, I’m switching off and allowing myself some proper time to rest. Love, Nina xx

Have you heard of a caesarean scar niche?

A niche, sometimes called an isthmocele, is a small indentation or pouch within the muscle of the uterus where the caesarean incision has healed.

They are being talked about more because improved scanning and recent research have helped clinicians identify them more clearly. Niches are common, and many women will never know they have one because they cause no symptoms.

In some women, however, a niche may collect menstrual blood or fluid. This may contribute to prolonged brown spotting after a period, bleeding between periods, pelvic discomfort or difficulties conceiving again.

Researchers are also exploring whether retained fluid or inflammation around the niche may affect s***m movement, implantation or IVF treatment. The evidence is still developing, so we cannot say that every niche causes fertility problems. The size of the niche, whether fluid collects within it and how much healthy uterine muscle remains are all important.

What about caesarean scar therapy?

Scar therapy may support the comfort, sensitivity and mobility of the external abdominal scar and surrounding tissues. It may also help women reconnect with an area that feels tight, numb or uncomfortable.

However, the external scar and the niche inside the uterine muscle are not the same structure. At present, research has not looked specifically at whether external scar therapy can prevent a niche, reduce its size or improve fertility.

This is why we need to use the word may. Scar therapy may support wider caesarean recovery, but it should not currently be described as a treatment for a uterine niche.

Women experiencing prolonged spotting, pelvic pain, fluid within the womb or secondary fertility difficulties may benefit from further investigation, usually with a transvaginal ultrasound or saline scan.

This post is not intended to create fear around caesarean birth, but rather improve awareness, supporting further research and helping women receive appropriate, individualised care. love, Nina x

One month completed! I promised I'd share an honest update after trying **Phase Bloom** and completing both phases of the seed cycling programme.

As with anything relating to hormones, digestion and wellbeing, I know that one person's experience isn't evidence, but I do think it's helpful to share real-life experiences alongside the research.

For me, the biggest change has been my digestion. I've struggled with constipation for years, and this month I've noticed a real improvement in how regular I am. That, in itself, has made a huge difference. When my digestive system is working well, everything else seems to feel more balanced. I feel lighter, less uncomfortable and more comfortable in my own body.

I've also noticed that my mood has been relatively stable this month. Whether that's entirely down to seed cycling, or a combination of factors, I can't say for certain. Hormones are influenced by so many things including sleep, stress, nutrition, movement and life itself. However, I haven't experienced the mood fluctuations that I sometimes notice, which has been lovely.

My energy has remained good too, despite working some very long days recently. Again, I can't say this is solely because of Phase Bloom, but I've generally felt steady and well throughout the month.

One thing I really like about Phase Bloom is that it encourages you to become more aware of your cycle and your body. It feels less about searching for a quick fix and more about creating supportive daily habits that nourish your health over time.

If you're thinking about trying seed cycling, don't just think of it as something for your menstrual cycle. Many women choose to explore it as part of supporting their overall health, digestive wellbeing and hormonal balance. Everyone's body is different, so your experience may be completely different to mine. Some people notice changes quite quickly, while for others it may take two or three cycles before they begin to feel any benefits.

As always, be curious rather than expecting perfection. Listen to your body, give it time and remember that lasting changes often happen gradually rather than overnight. Love, Nina x

🌸 **Endometriosis isn't "just bad periods"… and hormones are more complex than we once thought.**

For years, endometriosis has been viewed simply as an oestrogen-driven condition.

But researchers are now discovering that the hormonal picture may be far more complex.

Women with endometriosis can have changes in the way their bodies respond to hormones—not just oestrogen, but progesterone and, in some cases, testosterone too.

Studies have identified:

🌸 Progesterone resistance, where the body doesn't respond to progesterone as effectively as it should.

🌸 Altered local oestrogen activity within endometriosis lesions, allowing inflammation to continue.

🌸 Lower circulating androgen (including testosterone) levels in some women with endometriosis, with researchers exploring whether this may influence pain, inflammation, muscle health, energy and sexual wellbeing.

Endometriosis is now recognised as a whole-body inflammatory condition, not simply a reproductive disease.

It can affect:

• the bladder

• bowel

• pelvic floor

• muscles and fascia

• fatigue

• mood

• intimacy

• quality of life

This doesn't mean testosterone is now a routine treatment for endometriosis.

It isn't.

The research is still developing, and more high-quality studies are needed before treatment recommendations change.

But it does remind us that women's hormones don't work in isolation.

Understanding how oestrogen, progesterone and testosterone work together may help us develop better treatments in the future.

Too many women spend years waiting for a diagnosis or are told that severe period pain is "normal."

It isn't.

If your symptoms are affecting your life, keep asking questions.

You deserve to be listened to.

Women's pain deserves investigation.

Women's symptoms deserve explanation.

And women's hormones deserve to be understood as an important part of the bigger picture.

August is National Wellness Month, but looking after yourself does not need to involve expensive treatments, complicated routines or buying more things.

Sometimes wellness is found in the simple, everyday moments that help your body and nervous system feel safer, calmer and more supported.

Here are ten free or low-cost ideas that may feel a little different:

1. Put your bare feet on the earth
Stand on grass, sand or soil for a few quiet minutes and let your eyes look towards the horizon rather than a screen.

2. Create a “not doing” list
Wellness is not always about adding more. Write down one thing you are giving yourself permission not to do this week.

3. Hum on your exhale
A gentle hum naturally lengthens the out-breath and creates a soothing vibration through the chest and throat.

4. Take a sensory walk
Notice five colours, four sounds, three textures, two scents and one thing that makes you smile.

5. Rest before you have earned it
Take ten minutes to sit or lie down before you reach exhaustion. Rest is a physical need, not a reward.

6. Shake off the day
Put on one favourite song and gently shake, sway or dance in whatever way feels good.

7. Enjoy a warm foot soak
A bowl of warm water and a little salt can become a simple evening ritual. Put your phone away while you soak.

8. Calm one corner of your home
You do not need to organise the whole house. Clear one chair, shelf or bedside table and make it feel peaceful.

9. Borrow wellness instead of buying it
Use your library, swap books with a friend, walk in a public garden or try a free relaxation practice online.

10. Ask what you actually need
Before reaching for your phone, caffeine, food or another task, pause and ask: am I tired, hungry, tense, lonely, overstimulated or in need of fresh air?

Wellness is not about doing everything perfectly. It is about noticing yourself, responding with kindness and making small choices that help you feel more at home in your body.

Which one could you try this week?
Love, Nina xx

🦴 **Women's hormones, fascia, muscles and frozen shoulder**

Have you noticed how many women develop new aches, stiffness or injuries during perimenopause?

Painful shoulders.

Tight hips.

Tendon pain.

Plantar fasciitis.

Reduced flexibility.

Longer recovery after exercise.

Frozen shoulder.

For years these have often been treated as completely separate conditions.

But research is asking a different question...

**Could hormones be influencing our muscles and connective tissues too?**

The answer appears to be yes.

Oestrogen receptors are found in muscles, tendons, ligaments and connective tissues throughout the body.

Oestrogen helps to:

🦴 support collagen production

🦴 maintain healthy tendons and ligaments

🦴 aid muscle repair

🦴 regulate inflammation

🦴 support joint mobility

🦴 maintain bone strength

As oestrogen fluctuates and declines during perimenopause and menopause, many women notice their bodies no longer recover in the same way. They may feel stiffer, less flexible, more injury-prone or find old aches suddenly appear.

One condition receiving increasing attention is **frozen shoulder**.

It affects women far more often than men and is most common between the ages of 40 and 60—the same years many women are navigating hormonal change.

Researchers believe declining oestrogen may contribute to changes in collagen, inflammation and scarring within the shoulder capsule. While more research is needed, hormones may be one important piece of the puzzle.

This doesn't mean hormones are the only cause. Diabetes, thyroid disease, previous injury and surgery also increase the risk.

But perhaps we should be asking better questions.

Instead of treating a painful shoulder in isolation...

What else has changed?

How is your sleep?

Have your periods changed?

Are you experiencing other symptoms of perimenopause?

Women's bodies are connected.

Our healthcare should be too.

Sometimes the shoulder isn't just about the shoulder.