Help! I have a really weak bladder and have to wear a pantiliner in case I wee myself!
Urinary Incontinence, frequency, & urgency are common reports among women of all ages although particularly as women approaching peri and menopause. This is referred to as the genitourinary symptoms of menopause, or GSM for short. Often a result of changing hormones, pregnancy or weight gain, women CAN regain bladder control again without needing surgery.
What’s The Difference Between Them?
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Incontinence refers to the bladder & pelvic floor weakness that makes it difficult to stop urinary leaks during activities such as running, jumping or dancing. Leakage can often happen while sneezing or laughing, as these involve the same muscle group.
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Frequency may also be referred to as an overactive bladder. Women feel they have to ‘go’ all the time.
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Urgency Doctors often refer to this as keys in the door syndrome to reflect the urgent need to urinate when coming home & “you can’t open the door fast enough.”
Steps to Improve and Care For Your Bladder Health
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Kegels and Muscle Training Although it seems counterintuitive, an overactive bladder can be trained to be overactive. Taking a trip to do a ‘just in case’ pee before you leave for a trip before feeling the need to, may train your brain/bladder to become overactive. Using KEGELS helps strengthen your bladder muscles to contract and release in a more controlled manner.
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Pessaries can be a gamechanger for women who suffer with incontinence. Fitted initially by a pelvic floor therapist, this small rubber ring can be inserted by the patient herself and positioned vaginally up next to the bladder wall. Counter pressure inside the vagina and against the bladder wall acts to strengthen the weakened muscles and reduce incontinence.
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Vaginal Estrogen Cream replaces the estrogen a woman loses during menopause and beyond. This helps retain elasticity and general health of the vagina, urethra and vulvar area.
Proper Hydration One key omission in bladder care is the simple act of hydration. Are you drinking too much caffeine or alcohol? Both can irritate the urethra and bladder. A simple add in before you get your morning caffeine is to hydrate with a glass of room temperature water.
