OB/GYN and women’s health expert Dr. Jessica Shepherd talks to thousands of women who are looking for ways to reduce their bladder leaks. Below she shares 10 things every woman should know about her bladder, especially if you experience incontinence.
In the video above, she also shares tips for minimizing urinary incontinence through core exercises, doing Kegel exercises, getting pelvic floor physical therapy, and changing your diet to avoid triggers.
1. Light bladder leakage (LBL) is common.
Dr. Shepherd: It’s more common than you think! 1 in 3 of us experiences Light Bladder Leakage (LBL), which is why talking about it is so important because that’s the only way we’re going to find a solution.
2. Bladder leakage is more common in women than men.
Dr. Shepherd: Fact! Most women experience bladder leakage after childbirth since vaginal delivery weakens the muscles that control the bladder. Estrogen loss during menopause can also weaken pelvic muscles.
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3. LBL isn't caused by aging.
Dr. Shepherd: Weak pelvic floor muscles can lead to urinary incontinence. Life events such as pregnancy, childbirth, menopause, and certain surgeries can increase a woman’s risk of pelvic floor muscle damage during intense abdominal exercise, as the muscles may already have sustained damage or become weakened from past trauma.
4. You likely encounter at least one common LBL trigger daily.
Dr. Shepherd: The involuntary loss of urine that occurs when pressure is suddenly placed on your bladder. This could happen when you cough, laugh, sneeze, exercise or lift a heavy item.
5. Exercising can help reduce leaks.
Dr. Shepherd: One helpful way to reduce leaks is to strengthen the muscles of your pelvic floor. You can do this with yoga, Pilates, tai chi, bridges, clams and Kegels. There are lots of benefits to incorporating exercises like this into your workout, including maintaining pelvic tone and pelvic health. In addition, strengthening the pelvic floor muscles can improve sex and help you avoid pelvic prolapse [a condition where the pelvic organs drop out of position]. The trick is to make sure you have the correct form - it takes practice to find and squeeze your pelvic floor muscles correctly.
6. Pelvic floor muscles also make up your core muscles.
Dr. Shepherd: The core is not limited to the muscles you can see around the stomach (what we often think of as the “six-pack” region). In fact, dozens of muscle groups make up the core, including Pelvic floor muscles, Obliques (which run along the trunk), Rectus abdominis (the “six-pack” muscles), multifidi (deep back muscles), Diaphragm Transverse abdominis (located underneath the external and internal oblique’s) and Gluteus maximus (butt muscles).
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7. Practicing good posture can help strengthen your pelvic floor muscles.
Dr. Shepherd: Poor posture can lead to weak abdominal muscles, which in turn weaken your pelvic floor muscles. Next time you find yourself slouching in front of a computer, practice what your mother always told you and sit up straight!
8. Drink MORE water to control LBL.
Dr. Shepherd: When you have LBL, you may be inclined to decrease your fluid intake. But actually, to keep your bladder healthy, you should try to drink six to seven 8-oz glasses of water a day (this could vary slightly depending on your size and physical activity level). When you drink less water, your urine becomes more concentrated and may irritate the lining of the urethra and bladder - which can cause spasms and unexpected leaks. If you’re still worried about your water intake and frequent bathroom visits, Poise® Impressa Bladder Supports or Poise® Pads & Liners a great option to help stop leaks before they start. Because the Impressa Bladder Support does not block the urethra — it merely provides added support to prevent accidental leaks — it is not necessary to remove the bladder support. So you can use the bathroom as you normally do while wearing Impressa – which is great and easy!
9. Changing my diet can help bladder leakage.
Dr. Shepherd: Certain spicy and acidic foods (like tomatoes and citrus fruits) can aggravate the bladder, along with alcohol, carbonated and caffeinated drinks. There are other triggers, too, like chronic coughs, smoking, and certain medications.
10. Surgery for urinary incontinence isn't always the best option.
Dr. Shepherd: While surgery may be the best option for some, it’s not the best choice for everyone. It's best to start with an accurate diagnosis in order to rule out other causes of incontinence and determine the best plan for you. There are subtle changes you can make like changing your diet, workout routine and finding a product that is personalized to your needs like Poise®.
To learn more about light bladder leakage (LBL), click here.
