Healthy Bladder Series: Stop The Leaks

It can happen to anyone. Both women and men.
 
It’s common after some pregnancies and as you get older but not a normal part of aging.
 
Do you have any leaking of urine when you sneeze, cough, laugh, jump, or run?
 
If so, that’s called Stress Incontinence.
 
It’s when the bladder leaks urine during physical activity or exertion.

Stress is on the bladder due to suboptimal pressure management in the abdominal region.
 
The good news: you can improve leaking no matter your age.
 
The first step is to uncover the cause or causes of it. 

Stress Incontinence can be caused by any of the following:

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1. Bladder irritants (spicy or acidic foods, alcohol, caffeine, carbonated beverages, tomato based products)
2. Hormones (in particular low estrogen levels at beginning of the menstrual cycle or during peri-menopause or menopause)
3. Urinary tract infections (#1 and 2 can increase risk for UTI’s)
4. Constipation
5. Neurological disorders (Brain or Spinal Cord Injuries)
6. Pelvic floor muscle dysfunction (weakness, over activity or decreased coordination)
7. All apply to men plus the health of their Prostate

When you look at this list, it might be obvious what your main issue is but it’s more likely that you need to address a combination of them.

It pretty much boils down to having some healthy practices in place to support your bladder, gut, and pelvic floor muscles. 

Getting Started Strategies:

1. Improve your Bladder Health- good hydration but limit fluids 2-3 hours before bed, identify your irritants, address low estrogen, and decrease risk for UTI's. Consider bladder training with time voids to increase how much it can store.

2. Improve your Gut Health- good hydration and clean eating will help with decreasing risk of constipation.

3. Improve your Pelvic Floor Health- learn how to stretch, strengthen and improve the coordination of your pelvic floor muscles. They're the foundation to your core and are responsible for anticipating movements.

Are they contracting for you to take a walk down the hall or to run from a fire?

How well they're doing their job impacts whether you end up leaving a trail behind

FYI there are 2 other forms of incontinence (urge and mixed) which can be a little more complicated to treat. 

And if you’ve experienced childbirth, back, sports or neurological injuries, you’ll probably benefit from a health professional like a gynecologist, urologist, or physical/occupational therapist to help you come up with a treatment plan for incontinence.

Leaking can fluctuate.

You might find it’s only an issue when your bladder is full, you’re sick, or in different parts of your cycle.

Maybe it's when you sneeze but not during exercise.

Don’t ignore it.

The earlier you address it, the easier it will be to reverse.

Up next I'll address my favorite topic...how to have a strong, healthy pelvic floor. 

P.S. Want to get stronger with less effort? You'll want to check out the updated version of REST Camp: SHINE™- get on the interest list here.