Poor Bladder Control | Prevention & Practical Techniques

Many women suffer from poor bladder control. If you have a condition called stress incontinence, for example, you may leak small amounts of urine when you cough, sneeze, exercise, or lift something heavy. This can be due to weakness in the pelvic floor muscles (which support your bladder, uterus, and rectum) and is common in women who have had children. Other causes of stress incontinence include constipation, bladder infections, hormonal changes after menopause, and some drugs (such as diuretics). Some women have a problem called urge incontinence, which causes sudden urges to urinate or a large leakage without warning. This condition is sometimes due to a disorder that affects the nerves controlling the bladder.

What you can do yourself

There are several steps you can take to improve bladder control if you have stress incontinence, or to supplement treatment from your doctor.

● Drink 6–8 glasses of fluid a day so that your urine doesn’t become too concentrated, but don’t drink too much in a short time since this may cause leaks.

● Try to lengthen the periods between urinating to gradually improve the capacity of your bladder. Take your time on the toilet so your bladder empties completely. Empty your bladder before going to bed.

● Cut down on tea, coffee, cola, and alcohol; they may cause a sudden and/or uncontrollable urge to urinate. Avoid carbonated drinks, citrus fruits and juices, and spicy foods; they may irritate your bladder.

● If you leak urine during activities such as running or aerobics, insert a tampon just beforehand to help support the bladder. Remove it promptly afterward. Use only as an occasional measure.

Prevention

Bladder care Over time, these measures will reduce pressure and irritation affecting your bladder.

● Try to lose any excess weight.

● Eat plenty of fiber to prevent constipation.

● Stop smoking. Nicotine irritates the bladder, and smoke can make you cough and strain your muscles.

Practical Technique

Kegel exercises can be done anywhere, sitting or standing. It may take up to 12 weeks for you to benefit, and you will need to keep doing them to prevent symptoms from recurring.

● Tighten and release your pelvic floor muscles: these are the muscles you use to stop urinating midstream.

● Squeeze the muscles, hold for a few seconds, then relax slowly. Repeat several times. Gradually build up to 10 squeezes, taking 10 seconds for each and resting for about 4 seconds between squeezes.

● Do the exercises regularly throughout every day until they become second nature.