Five Ways To Fight Bladder Weakness

Bladder weakness is one of the last remaining health taboos in Canada, yet it is more common than people think. Young or old, urine leakage can affect anyone at any age, and for different reasons. Women in particular often try to cope with private or embarrassing issues such as bladder weakness on their own, but it’s important to know that it is simply a part of life and there are solutions to help manage this change in your body.

Bladder Control Issues are Common
According to a recent survey, one in three women in Canada experience bladder weakness. Yet, of those women who experience urine leakage, 70 per cent don’t talk about it with anyone, ever!

The survey also reveals that:

• Women would rather talk about menopause or mental health issues than bladder weakness
• One in three women who experience bladder leakage feel they can’t be spontaneous in their daily lives
• One in four women feel their bladder weakness is out of control

Five Ways To Combat Bladder Weakness

Claudia Brown, a physiotherapist specializing in managing bladder weakness and a member of the Canadian Continence Foundation, recommends these tips to help combat bladder weakness issues:

1. Welcome a New Workout Routine: Pelvic floor exercises are not like your usual routine. These exercises strengthen the muscles that support the bladder and help to prevent urine leakage. And since these muscles are not visible to other people, no one can tell when you’re exercising them.
2. Choose Bladder-friendly Foods: There are some foods that can irritate the bladder and some that can support bladder health. Stay away from acidic foods like citrus and anything that contains caffeine, like coffee and chocolate. Also steer clear from diuretics like alcohol. To avoid pressure on the bladder and constipation, choose foods that are high in fibre. Berries are also a great choice since they have urinary tract infection—preventing tannins.
3. Drink Water: Reducing the amount of water intake can make urine more concentrated which will in turn irritate the bladder causing more frequent washroom visits. Instead, drink six to eight glasses a day. Drinking excessive amounts, however, is not recommended either because it could lead to abnormal bladder distension.
4. Train your bladder: Avoid visiting the washroom just in case. Try to go to the washroom between five and eight times per day. It will also help increase a smaller bladder capacity.
5. Get Protected: With the help of panty liners, pads and protective underwear, you can regain your confidence and don’t let anything get in the way of your day. Protective underwear is now available in different styles and absorbency levels, for men and women, so you can choose which product meets your lifestyle needs.
Whether it’s an “oops” moment or heavier amounts of leakage, it’s important to talk to a family member or your doctor so you can learn how to manage your bladder weakness properly.

Written by Terri Coleman, Direct Marketing and Digital Web Manager for TENA and blogger for Terri’s Café.

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