Oh No! I’m Going to Sneeze – Bladder Control Problems During Menopause
At that first intake of breath – before the "achoo" is released – do you cross your legs and tightly clamp all the muscles in your pelvic area?
Me too!!! And millions of menopausal women around the world do the same. If you're dealing with a bladder control problem, you are not alone.
Why Bladder Control Problems Occur During Menopause
Some will tell you it’s because you birthed babies, and the pelvic muscles were stretched and weakened during childbirth. This is true to some extent, but why do women who have never had children experience the same anguish?
The answer lies in the hormonal changes that occur during menopause. Bladder control problems are just yet another common issue associated with the menopause cycle, affecting women whether or not they’ve given birth.
As your estrogen levels decline during menopause, the tissues in your pelvic region, including your bladder and urethra, lose some of their strength and elasticity. Estrogen is responsible for maintaining the health of your bladder and urinary tract. When levels of this hormone drop, it affects bladder function, making it harder to control the urge to urinate.
Many women find that they experience increased urgency, sometimes feeling the need to urinate even when the bladder isn’t full. This leads to bladder control problems, which can cause accidents in situations like sneezing, coughing, laughing, or exercising. You might also find yourself waking up one or more times during the night to use the bathroom – a common symptom known as nocturia.
Common Symptoms of a Bladder Control Problem
Bladder control problems during menopause often manifest as:
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Stress Incontinence: This happens when the pelvic muscles are unable to properly support the bladder, leading to leaks during activities like sneezing, laughing, coughing, or lifting heavy objects. Even small movements can sometimes cause a leak, especially when the bladder is full.
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Urge Incontinence: This occurs when you feel a sudden and uncontrollable urge to urinate. This can be accompanied by bladder leaks, as the muscles responsible for holding urine in are weakened and less effective.
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Frequent Urination: Many women find themselves needing to use the bathroom more often, even if the bladder isn’t full. This can be disruptive to your daily life and even your sleep, as the need to urinate during the night becomes more frequent.
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Nocturia: Getting up to urinate multiple times during the night is a common bladder control problem associated with menopause. The constant disruptions can lead to fatigue and poor quality of sleep, which affects your overall well-being.
Causes of Bladder Control Problems Beyond Menopause
While hormonal changes are a significant factor in developing bladder control problems, they aren't the only cause. Ageing plays a role as well. As we grow older, our muscles naturally weaken, including those in the pelvic floor. Gravity also takes its toll over time, contributing to the weakening of muscles that help keep the bladder functioning properly. This is why bladder control problems aren't exclusive to women who have had children or gone through menopause – they can occur in any woman, especially as she ages.
In addition to menopause, factors like obesity, smoking, chronic coughing (from conditions such as asthma or bronchitis), and certain medications can also contribute to bladder control problems. Even your diet can have an impact – consuming too much caffeine or spicy foods may irritate the bladder, leading to more frequent urination or leaks.
Emotional Impact of Bladder Control Problems
Experiencing a bladder control problem can be more than just a physical inconvenience – it can also have an emotional toll. Many women feel embarrassed or anxious about leaking in public or even in front of family members. This anxiety can lead to social withdrawal, where women avoid certain activities, like exercise classes, hiking, or social gatherings, for fear of an accident happening.
Some may even begin to limit their fluid intake in an attempt to reduce the chances of leakage. Unfortunately, this can backfire. Dehydration can cause the urine to become more concentrated, which may irritate the bladder and make the problem worse.
The good news is that there are effective ways to manage bladder control problems, allowing women to regain their confidence and participate in everyday activities without fear or embarrassment.
Effective Solutions for Bladder Control Problems
Dealing with a bladder control problem during menopause doesn’t have to be overwhelming. There are practical solutions to help manage and even improve symptoms over time.
1. Pelvic Floor Exercises (Kegels)
One of the most effective ways to address bladder control problems is to strengthen the muscles that support your bladder and urethra. Pelvic floor exercises, also known as Kegels, involve repeatedly contracting and relaxing the muscles that form part of your pelvic floor.
To perform Kegels, imagine you're stopping the flow of urine mid-stream. Hold that contraction for a few seconds, then release. Repeating this exercise several times a day can gradually improve bladder control. Many women report significant improvements after incorporating Kegels into their daily routine.
2. Vaginal Oestrogen
Some women find that topical vaginal oestrogen creams or inserts can help improve the elasticity and strength of the tissues in the pelvic region, including the bladder and urethra. This can help reduce leaks and improve bladder control. Always consult with your healthcare provider to determine if this is the right option for you.
3. Absorbent Panty Liners
For daily protection against leaks, many women find comfort and peace of mind in wearing absorbent panty liners or pads designed for incontinence. These liners can help prevent accidents from becoming visible and allow women to go about their day without worrying about leakage.
4. Avoid Strenuous Exercise
While exercise is essential for overall health, high-impact activities such as running or jumping can exacerbate bladder control problems. Low-impact exercises like walking, swimming, or cycling may be better suited to avoid putting pressure on your bladder.
5. Practice Mid-Flow Exercises
When urinating, try stopping mid-flow for a few seconds, then continue. This exercise can help retrain and strengthen your pelvic floor muscles, improving bladder control over time.
6. Dietary Adjustments
Certain foods and drinks can irritate the bladder, worsening the urge to urinate or causing more frequent leaks. Caffeine, citrus, and acidic foods are common culprits. Limiting or avoiding these items may help reduce your symptoms. Staying well-hydrated is also essential, as dehydration can cause more concentrated urine, irritating the bladder further.
7. Share Your Concerns
Don’t suffer in silence! Discuss your bladder control problems with friends or family members who may be experiencing the same issues. Opening up about your challenges can relieve stress and anxiety, reminding you that you're not alone.
8. Timed Bathroom Trips
Set a schedule to visit the bathroom at regular intervals, even if you don't feel the need to go. This can help train your bladder to become accustomed to a routine, reducing sudden urges and accidents.
9. Consult with a Professional
If your bladder control problem worsens or becomes unmanageable, it’s essential to consult with a healthcare professional, such as your GP or a naturopath. They can offer personalised advice and recommend treatments or therapies to improve your symptoms.
Final Thoughts on Managing Bladder Control Problems
Experiencing a bladder control problem during menopause is incredibly common, but it doesn’t have to control your life. With the right strategies, such as strengthening pelvic muscles, making dietary changes, and considering topical treatments, you can manage the symptoms effectively.
Most importantly, remember that you're not alone in this journey. Millions of women worldwide face similar challenges, and open conversations about bladder control problems can help break the stigma. If your symptoms worsen or you’re unsure where to begin, reach out to a healthcare provider for support.
Written by Mona Hecke
Mona Hecke is a degree qualified Naturopath, nutrition specialist and health and wellness writer.
With over 20 years in the health industry, beginning with a focus on children and families, and a bestselling book ‘The Lunchbox Revolution’, Mona is now empowering women through education and conversation to take action and embrace change. Gut health, mindfulness, nutrition, hormones, and menopause are the topics that women want and need to know to create their healthy future.
Mona holds certifications in Lifestyle Coaching, Kinesiology, holistic herbal medicine, and nutrition.
A recognised leader in the health industry, Mona’s strong social media presence and passion for influencing change will continue to be a catalyst for health reform for the benefit of every Australian.
