Prevent ‘chapped lips’ — and other dreaded menopause side effects — with these 2 steps

Chapped lips aren’t just for your mouth.

When menopause hits, hot flashes, night sweats and mood swings usually steal the spotlight, but the midlife shift can also dry you out down there — and significantly affect your pelvic floor, a key player in everything from bladder control to sexual function.

“A lot of women I’ve worked with find it surprising to learn how important their overall health and wellness is to maintaining pelvic health,” Melissa Waldron, a pelvic physical therapist speaking on behalf of vaginal care brand Plum Vagiceuticals, told The Post.

She shared the two key habits that every woman should adopt to prevent — and fight back against — the pelvic pitfalls of menopause. 

But first: what is menopause?

It’s a natural transition in a woman’s life that signals the end of her reproductive years.  

Menopause is officially diagnosed after 12 consecutive months without a period. But the hormonal roller coaster often starts years earlier — bringing along a host of uncomfortable symptoms with it. 

“Menopause is marked by a drop in estrogen, which can lead to multiple adverse health effects including loss of skeletal muscle mass, decreased bone density, vaginal dryness and incontinence,” Waldron explained. 

Pelvic power

“Women need to lift weights, and I don’t mean those pink two-pounders sitting in your closet!” Waldron cracked.

Your pelvic floor is a group of muscles and tissues that form a hammock-like support system at the base of your pelvis, holding up important organs like your bladder, bowel and uterus.

The downside: As estrogen dips during menopause, your pelvic floor takes a hit. While exercises like kegels can help address the weakness, Waldron said they aren’t enough on their own.

“Pelvic health isn’t just about keeping your pelvic floor strong,” she explained. “Your pelvic floor works together with the surrounding musculature, which means just doing kegels likely isn’t going to cut it.”

Instead, Waldron recommended that women going through the menopause transition — and those who’ve already made it through — prioritize strength training three to four times a week with moderate to heavy resistance, gradually increasing the amount of weight they’re lifting over time.

“Muscles and bones need to be challenged in order to change,” she said. 

Drink up, down there

Declining estrogen levels during menopause also dry out your vaginal tissues. This leads to a thinning of the vaginal lining, making it harder to produce natural lubrication.

“When your vulvar or vaginal tissues become dry, they become irritated, which can lead to pain,” especially during activities like sex, Waldron explained.

“Dry tissues are also less flexible and supportive, meaning the pelvic floor can lose its ability to contract and relax.”

This makes you more vulnerable to uncomfortable issues like incontinence, urinary urgency or pelvic organ prolapse — when organs like your bladder, rectum or uterus drop down into the vagina.

The fix? Hydration.

“Women often think that drinking more water will lead to more frequent bathroom trips; however, when you limit your fluid, your urine becomes more acidic, making it more likely it wants out,” Waldron said

Proper hydration, paired with fiber, also helps prevent constipation, a common issue for menopausal women due to hormonal shifts that slow digestion and affect bowel function.

“Most women are surprised to find out that constipation is a huge contributing factor to bladder symptoms and sexual dysfunction,” Waldron said. 

She explained that since your rectum, bladder and uterus all share space in the pelvis, even mild constipation can increase pressure and irritation on these neighboring organs.

“I always say, constipated until proven otherwise!” Waldron joked.

Don’t forget to hydrate the outside, too.

“Women should be using a vulvar moisturizer regularly — nobody likes chapped lips!” Waldron said. “Make it a point to include it in your morning and nightly routine. You won’t regret it.”