Ways To Prevent Bladder Leakage

Women’s Health Kuel Thought Leader: Lisa King 

As we enter midlife there are often jokes about bladder leakage. And bladder leakage is NO LAUGHING MATTER!

“Overactive bladder is defined as that feeling of having to go to the bathroom right now..”

Women often feel ashamed and embarrassed about bladder leaks but if you are experiencing this issue know you are not alone. Studies show that nearly THREE-FOURTHS of all midlife women will experience BLADDER LEAKAGE at least once per month!

Hormonal changes can lead to a weaker pelvic floor that can cause an overactive bladder and also bladder leakage. Overactive bladder is defined as that feeling of having to go to the bathroom right now and urinating eight or more times per day and two or more times per night. 

5 Types Of Bladder Leakage:

Women can experience bladder leakage also known as incontinence in several different forms:

1. Stress Incontinence occurs upon exertion to the bladder such as coughing, laughing, exercising or lifting causing bladder leakage. 
2. Urge Incontinence occurs when there is a miscommunication between your brain and your bladder. Your brain signals your bladder that it is full causing an urge to urinate. This is the most common type of incontinence with overactive bladder. 
3. Overflow Incontinence occurs when your bladder does not empty fully and can cause bladder leakage.
4. Functional Incontinence is a type of incontinence that is due to a physical or mental impairment that prohibits proper bathroom usage.
5. Mixed Incontinence is a type of incontinence that many women will experience as a combination of Stress and Urge Incontinence. 

A Pelvic Floor Physical Therapist:

Pelvic focused exercises such as Kegel exercises can be very helpful, and it is important to do them correctly. A Pelvic Floor Physical Therapist can assist you in the proper technique of doing Kegel exercises and also assist with biofeedback to help with bladder leakage. 

“Avoiding certain foods can be helpful in preventing bladder leakage as well.”

Avoiding certain foods can be helpful in preventing bladder leakage as well. Spicy foods, citrus foods, caffeine, chocolate, alcohol, sugary foods and drinks can all contribute to overactive bladder and that sudden surge to urinate. Keep a bladder diary to learn if any of these foods may affect you as well. 

4 Supplements That May Help:

Supplements are often not discussed when it comes to preventing incontinence. Supplements can be helpful and are easily accessible. Ask a medical professional if these supplements may be right for you.

1. Vitamin D – studies indicate many women with a weak pelvic floor are found to be deficient in Vitamin D. Ask your doctor to test your Vitamin D levels. Even in sunny states many women are deficient in Vitamin D.
2. Collagen – collagen can not only improve skin, nails, bones and more but can help maintain the supportive function of the pelvic floor. 
3. Pumpkin Seed Extract – can be helpful with reducing symptoms of overactive bladder by strengthening the bladder tissue and allowing it to expand and contract properly.
4. Raspberry Leaf Tea – can be helpful in toning the muscles of the pelvic floor and reducing the urge to urinate. 

Constipation And Full Bowel:

Constipation and a full bowel can also contribute to bladder leakage. If constipation is an issue for you, be sure to take measures to improve gut health such as taking a probiotic daily and eating foods that are high in fiber.

Urinary incontinence and overactive bladder that can lead to urinary incontinence can be extremely frustrating. Know that you are not alone and that there are options. Speak to your doctor about medications and treatment options. 

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