Stop bladder problems making your life miserable
WORDS: SAMANTHA WOOD.
There’s often an in-joke among midlife women about letting ‘a bit of wee out’ when we do anything too adventurous, such as bouncing on a trampoline or laughing too hard. Even a cough or a sneeze could be considered high risk at times! As we get older, bladder complaints such as incontinence, nocturia and the urge to go can become more common. In fact, one in three women experience bladder issues, but 57% would never seek treatment for the problem.* Feel like life is too short to put up with it any longer? Here’s what could help.
Is your lifestyle to blame?
Incontinence is the most typical bladder problem for women. ‘While it’s common in those who’ve had children – due to damage caused to pelvic floor muscles and ligaments during pregnancy and childbirth – there are lots of other factors that can cause it,’ says Dr Deborah Lee from doctorfox.co.uk. ‘Obesity can put pressure on pelvic floor muscles, while smoking can cause chronic coughing and bladder irritation. Plus, loss of oestrogen during the menopause can add to the weakening of the muscles that hold urine inside the bladder, causing leakage.’ Speak to your GP about whether HRT could be suitable for you.
Workout time
‘Giggle or stress incontinence is the involuntary emptying or leakage of the bladder in response to laughter, sneezes and coughs, and is often caused by the weakening of the urethral sphincter, the small muscle at the mouth of the bladder that holds urine inside,’ says Dr Lee. ‘Kegel exercises are the best way to strengthen these muscles.’ Easy to do, these can be done while watching TV, standing in a queue or waiting for the kettle to boil.
✣ With your knees slightly apart, imagine you’re trying to stop a stream of urine and a fart.
✣ Hold this squeeze for five seconds, then relax for five seconds.
✣ Repeat this 10 times and try to remember to do it daily.
The trouble at night
Need to wee more often overnight? Waking up to use the loo twice or more is known as nocturia, and it affects 50% of women over 60. ‘Just like many things change as we age, our body’s night-time habits can too,’ says Dr Naheed Ali from sleepbubble.com. ‘Try to avoid drinking too much four to six hours before bed, and don’t have caffeine after 2
