There’s no one-size-fits-all solution when it comes to bladder leakage.
Because it affects so many people (as many as one in three women and one in ten men) and can be brought on by a range of causes, there’s no silver bullet that will magic it away.
For some, it’s a lifelong condition – just the way we’re built.
For others it’s the short- or long-term result of an illness or medical procedure, or just part of the ageing process.
But for many, it’s an inconvenience that can be minimized.
If it’s bothering you or stopping you doing what you want with life, such as travel or exercise, here are some simple ways you can try to regain control.
1. Do your kegels. At the risk of nagging, this is the easiest and most important thing most of us can do to strengthen our pelvic floor. Just a few squeezes a couple of times a day can make a real difference to bladder control. You can do them at your desk, in front of the TV or in the car at the traffic lights. If you have trouble remembering, set the alarm on your phone to ring mid-morning when you’re likely to be at your desk, and again in the evening when you’re relaxing on the couch. For details of how to do kegels see our blog.
2. If kegels aren’t helping, see a doctor or a physiotherapist specializing in pelvic issues. Some people don't like to bring up the issue of leakage with their family doctor (our research* tells us 70 per cent of people affected by bladder leakage won't discuss it, even with their GP), so you might feel more comfortable making an appointment with a physio who you'll only see for this issue.
3. Avoid certain foods – spicy food, citrus, tomatoes and chocolate have been found to aggravate leakage in some people. For others it’s diuretics like alcohol or coffee that increase the urge to go. Try to keep track of what might be triggering your episodes so you can quit or restrict that food or drink. Find out more on our blog.
4. Avoid constipation. A blocked-up bowel can put pressure on the bladder, leading to unwanted leaks. For advice on managing constipation read our blog.
5. Try bladder retraining. For some people, going to the loo too often ‘just in case’ trains the bladder to need to go more often. Bladder retraining is a safe, non-invasive way to actively work to regain control over leakage and incontinence. Over time, you should be visiting the bathroom less, and be able to hold more liquid in your bladder. Read our blog here and click here to download our bladder training diary.
Hopefully these actions will help reduce the volume and/or frequency of your leaks. In the meantime, or if you’re one of those folks for whom leaks are unavoidable, Confitex is here to help. Our undies look just like fashionable underwear, but with the secret bonus of an absorbent, leakproof panel to give you peace of mind every day. Give them a try today – they could well change your life!
*Confitex-commissioned US research 2017