womens health

Perimenopause & Menopause: 5 Things Every Woman is Searching For (And Needs to Know)

If you’ve ever typed “why am I so tired all the time?” or “what’s happening to my body?” into Google, you’re not alone. For many women, perimenopause and menopause come with a wave of confusing, frustrating, and sometimes frightening changes—most of which we weren’t warned about.

At Head 2 Toe Solutions, we hear these questions every day from women who are strong, capable, and used to holding everything together—until suddenly, they don’t feel like themselves anymore. You may be the rock of your family, successful in your career, and ticking all the boxes… but inside, something feels off.

Let’s explore the top 5 things women are searching for during this powerful (but often overwhelming) transition—and what you can do about them.

1. “Am I in Perimenopause?” – Recognising the Signs

Perimenopause is the lead-up to menopause, and it can begin as early as your late 30’s, typically with neurodivergent ladies, or childbirth at later age can also trigger it to begin. It’s not just about hot flushes or skipped periods—it’s often subtle and sneaky.

Common symptoms include:

• Irregular or heavier periods

• Anxiety, mood swings, or tearfulness

• Poor sleep, especially waking around 2–4am

• Brain fog or difficulty concentrating

• Low libido

• Weight gain (especially around the middle)

• Joint aches, fatigue, and low motivation

If you feel like “something isn’t quite right,” trust that instinct. You know your body better than anyone.

2. “Why Am I So Tired?” – Fatigue, Brain Fog & Menopause Anxiety

That bone-deep tiredness? The kind that doesn’t go away after a good night’s sleep? It’s real. Hormonal fluctuations during perimenopause disrupt everything from your adrenal function to your sleep cycles, leading to exhaustion, irritability, and feeling mentally “foggy.”

You might forget words mid-sentence. Struggle to make decisions. Snap at your loved ones. These aren’t character flaws—they’re hormone-related. Anxiety may also creep in, especially for women who’ve never experienced it before.

👉 Support Tip:
Eliminating and heavily restricting carb in your diet worsens brain fog, high protein diet with complex carb is recommended in menopause transition phase. Good breakfast makes a huge difference.  Working with a health professional who truly listens can be transformative.

3. “Should I Try HRT or Natural Remedies?”

We’re lucky to have a women’s Health Pharmacist based at our clinic, Bo from ‘EmpowHer Menopause’ has joined Head 2 Toe Solutions and is available for consultations to discuss this very topic. Helping you decide the best course of action for you.

There’s no one-size-fits-all answer. Some women find enormous relief with Hormone Replacement Therapy (HRT), while others prefer a natural route—or a mix of both.

HRT may be an effective and safe option for many women—but it’s important to make an informed decision with a knowledgeable health provider who understands the full picture of your symptoms, history, and lifestyle.

If you have family history of breast cancer, fibroids, endometriosis, adenomyosis and history of experiencing bad side effects from contraceptive pills, Bo can explain and address your concerns.

4. “Why Can’t I Lose Weight?” – The Menopause Belly Struggle

One of the most searched (and sensitive) topics is weight gain, especially around the abdomen. The drop in oestrogen, combined with stress, poor sleep, and insulin resistance, creates the perfect storm for fat storage.

The truth? It’s harder—but not impossible—to maintain a healthy weight in your 40s and 50s.

What helps most:

• Resistance training (like Reformer Pilates or strength classes)

• Managing cortisol through sleep, rest, and breathwork

• Eating more protein, more fibre, and less sugar/alcohol

• Prioritising consistency over intensity

Forget quick fixes. This stage is about sustainable, supportive movement and treating your body with respect.

5. “Why Can’t I Sleep?” – The Nighttime Battle

Night sweats. Racing thoughts. Waking up at 3am like clockwork. Sleep issues are one of the most disruptive symptoms of perimenopause.

Why? Hormonal changes interfere with melatonin production, temperature regulation, and the body’s ability to wind down. Add stress and a busy mind, and sleep becomes elusive.

What may help:

• Magnesium and herbal teas

• Reducing screen time 1 hour before bed

• Keeping a consistent sleep routine

• Using breathwork or mindfulness to settle the nervous system

• Speaking with a professional about HRT or sleep support options

You Deserve Real Support—Head to Toe

At Head 2 Toe Solutions, we’re here for women just like you: tired of being dismissed, confused by vague symptoms, and ready to finally focus on themselves.

Whether it’s through physiotherapy, women’s health consultations, Reformer Pilates, or simply a space to talk—we offer care that’s grounded in science and delivered with empathy.

You don’t have to keep searching in silence. Let’s take the next step together.

Ready to feel like yourself again?
👉 Book a consultation or exercise class today.

Womens Health Physio – Book with Laura
Womens Health Pharmacist – Book with Bo
Clinical Nutritionist – https://xlr8yourhealth.com/ 

Understanding the Symptoms of Urinary Incontinence: Signs Women Shouldn’t Ignore

Urinary incontinence is a condition that affects millions of women, yet many suffer in silence, assuming that bladder leaks are a normal part of ageing, pregnancy, or menopause. The truth is, bladder leakage is not normal, and it can be treated. Recognising the early signs of urinary incontinence is the first step toward seeking effective treatment and regaining control over your bladder health.

Unsure if Physiotherapy would be right for you, Laura is happy to have a chat on the phone to discuss your queries, simply Click HERE and she will be in touch.

What is Urinary Incontinence?

Urinary incontinence is the involuntary loss of urine due to weakened or overactive bladder muscles, nerve dysfunction, or pelvic floor weakness. It can range from occasional small leaks to frequent and uncontrollable urges to urinate.

Different Types of Urinary Incontinence & Their Symptoms

Understanding the type of incontinence you’re experiencing can help in finding the right treatment. Here are the most common forms:

1. Stress Urinary Incontinence (SUI)

This is the most common type, often caused by weakened pelvic floor muscles that fail to properly support the bladder. Symptoms include:

• Leaking urine when sneezing, coughing, laughing, or exercising.
• Accidental leaks when lifting heavy objects or standing up quickly.
• Worsening symptoms after childbirth or menopause due to hormonal changes.

2. Urge Incontinence (Overactive Bladder – OAB)

Urge incontinence is caused by an overactive bladder muscle that contracts involuntarily, leading to a sudden and strong urge to urinate. Symptoms include:

• Frequent, intense urges to urinate, even when the bladder isn’t full.
• Leaking urine before reaching the toilet.
• Needing to urinate frequently during the night (nocturia).
• A feeling of losing control over your bladder.

3. Mixed Incontinence

Some women experience a combination of both stress incontinence and urge incontinence, leading to a mix of symptoms such as leaks with movement and a frequent, urgent need to urinate.

4. Overflow Incontinence

This occurs when the bladder doesn’t empty completely, leading to constant dribbling or frequent small leaks. Symptoms include:

• Feeling like your bladder never fully empties.
• Weak urine stream or difficulty starting urination.
• Frequent nighttime urination.
• Increased risk of urinary tract infections (UTIs).

5. Functional Incontinence

Functional incontinence is not due to bladder dysfunction but rather physical or cognitive impairments that make getting to the toilet difficult. Common in older adults, symptoms include:

• Mobility issues that delay reaching the toilet in time.
• Cognitive conditions (e.g., dementia) that cause difficulty recognising the need to urinate.💡 If you’re experiencing bladder control issues, our pelvic floor physiotherapist, Laura Lok, can help! Don’t wait—take the first step toward better bladder health today. 🌐 Book Online HERE

  Signs You Shouldn’t Ignore

If you experience any of the following symptoms, it’s time to seek help from a healthcare professional or pelvic floor physiotherapist:

• Frequent bladder leaks that interfere with daily activities.
• Waking up multiple times at night to urinate.
• Avoiding exercise or social events due to fear of leaks.
• A constant feeling of urgency, even with an empty bladder.
• A sensation of heaviness or pressure in the pelvic region.
• Recurrent urinary tract infections (UTIs) linked to incomplete bladder emptying.

Why You Should Seek Help

Many women feel embarrassed to talk about urinary incontinence, but you are not alone, and treatment options are available. Physiotherapy, lifestyle changes, bladder training, and in some cases, medical interventions can significantly improve symptoms. The sooner you address it, the easier it is to regain control.

Take Control of Your Bladder Health

Urinary incontinence is common, but it is not something you have to live with. Recognising the symptoms early and seeking the right treatment can make a life-changing difference.

💡 If you’re experiencing bladder control issues, our pelvic floor physiotherapist, Laura Lok, can help! Don’t wait—take the first step toward better bladder health today. 🌐 Book Online HERE

Unsure if Physiotherapy would be right for you, Laura is happy to have a chat on the phone to discuss your queries, simply Click HERE.

📅 Book a Consultation Now | 📞 9207 1594| 🌐 Book Online HERE

Bladder Leaks Don’t Have to Control Your Life: How Physiotherapy Can Help Urinary Incontinence

If you’ve ever experienced a sudden leak when sneezing, laughing, or exercising, you’re not alone. Urinary incontinence affects millions of women, especially those over 40, post-pregnancy, or going through menopause. While it’s common, bladder leakage is not something you have to live with. The good news? Physiotherapy can provide a natural, effective solution to help you regain control and confidence.

Unsure if Physiotherapy would be right for you, Laura is happy to have a chat on the phone to discuss your queries, simply Click HERE and book a time you would like her to call you.

Understanding Urinary Incontinence

Urinary incontinence is the involuntary leakage of urine, often caused by weakened or dysfunctional pelvic floor muscles. There are different types of urinary incontinence, including:

• Stress Incontinence – Leaks occur due to increased pressure on the bladder from coughing, laughing, sneezing, or exercise.
• Urge Incontinence – A sudden, intense urge to urinate followed by leakage, often linked to an overactive bladder.
• Mixed Incontinence – A combination of both stress and urge incontinence.

The pelvic floor is a group of muscles that supports the bladder, uterus, and bowel. When these muscles weaken due to pregnancy, childbirth, ageing, or hormonal changes, they struggle to maintain proper bladder control.

How Physiotherapy Can Help

Physiotherapy offers a non-invasive, evidence-based approach to treating urinary incontinence by strengthening and retraining the pelvic floor muscles. A specialised pelvic health physiotherapist will assess your condition and create a personalised treatment plan, which may include:

1. Pelvic Floor Exercises (Kegels)

Kegel exercises help to strengthen the muscles that control the bladder. A physiotherapist ensures you are contracting the right muscles correctly, as research shows that up to 50% of women perform Kegels incorrectly when attempting them on their own (Bo et al., 2017).

2. Biofeedback Therapy

This technique helps patients learn to activate their pelvic floor muscles using sensors and visual feedback, improving muscle control and effectiveness.

3. Bladder Training

Bladder training techniques teach patients how to gradually increase the time between urinating, reducing urgency and frequency.

4. Manual Therapy & Myofascial Release

Hands-on techniques can help relieve muscle tightness and improve pelvic floor function, especially for women with tension-related incontinence.

5. Lifestyle & Postural Advice

Simple changes like adjusting fluid intake, avoiding bladder irritants (caffeine, alcohol), and improving posture can significantly reduce symptoms.

If you’re struggling with bladder leaks, don’t wait—seek help from our qualified pelvic health physiotherapist, Laura Lok, today. 🌐 Book Online HERE

The Benefits of Physiotherapy for Bladder Control

✔ Regain bladder control naturally
✔ Reduce or eliminate leaks
✔ Improve core and pelvic muscle strength
✔ Enhance confidence & quality of life
✔ Avoid surgery or long-term medication use

Take Control of Your Bladder Health Today

Urinary incontinence can be frustrating and embarrassing, but it’s treatable with the right approach. Physiotherapy provides a safe, effective, and non-surgical way to strengthen your pelvic floor and regain control over your bladder.

If you’re struggling with bladder leaks, don’t wait—seek help from our qualified pelvic health physiotherapist, Laura Lok, today. 🌐 Book Online HERE

Unsure if Physiotherapy would be right for you, Laura is happy to have a chat on the phone to discuss your queries first, simply Click HERE and book a time you would like her to call you.

📅 Book a Consultation Now | 📞 9207 1594 | 🌐 Book Online HERE