Experiencing Urinary Incontinence? You're Not Alone & It's Time To Take Control
Don’t suffer in silence. Simple lifestyle shifts can help you minimise this problem
Nobody likes to discuss the problem, but urinary incontinence has recently been identified by the World Health Organisation as a major health issue in developed and developing nations.
Urinary incontinence affects all age groups and is very common in women. In New Zealand, 17% of adult women have "bothersome" urinary incontinence, yet only a proportion seek health professional assistance.
So taboo is the topic that women suffer with symptoms for 6.5 years on average before doing something about it.
"Some are so embarrassed, they don't even bring it up with their doctor, while others avoid going out due to fear they might leak in public," says GP and women's health expert Dr Penny Adams. "There's no doubt it can have a huge social and emotional impact.
Although there are different forms of incontinence, stress incontinence is the most common type and affects up to 20 per cent of women over the age of 40. It typically leads to the leakage of urine when movements such as laughing, sneezing or exercise place sudden pressure on the bladder.
Unfortunately, this topic is not only sensitive but also widely misunderstood. Here's why:
If lifestyle shifts aren't doing the trick, don't be afraid to seek further help. Dr Adams suggests, "Book in with a continence physiotherapist. They can tailor a bladder exercise programme to suit you, which may include a combination of pelvic floor training and core strengthening exercises."
For more extreme cases, surgery may be an option. There are several types of procedures for stress incontinence, but tension-free or trans-vaginal tape (TVT) is one of the most common.
"Carried out by a urogynaecologist, the operation involves creating a sling under the bladder to support it and prevent future leaks," says Dr Adams. The procedure is typically carried out as a day surgery and recovery takes about two weeks. And it seems to work - studies show that around eight out of every 10 women who undergo the surgery are cured afterwards.
Stress incontinence is made worse by a weak pelvic floor, which is responsible for the release and control of urine. So strengthening these muscles can help. “Simply tighten and squeeze your pelvic floor, holding for 10 seconds before relaxing again,” Dr Adams advises. Repeat this up to 10 times, five times daily.
It’s no surprise that loading up on liquids can place added pressure on the bladder, making incontinence worse. On the other hand, cutting back on liquids can cause dehydration. “A balanced approach is the best,” Dr Adams says. “Drink water when you’re thirsty and don’t go overboard trying to get eight glasses a day.” Limiting bladder-irritants - such as coffee, tea and alcohol, and spicy and salty foods - may also help.
“As important as emptying your bladder is doing it completely,” Dr Adams says. A technique called double voiding can help release any residual urine that may remain in the bladder. After you finish urinating, just relax and go again.
“This will help you properly empty your bladder. So many of us go to the toilet in a rush and don’t do it properly. The less urine you have in there, the less likely you are to leak.”
Incontinence pads are a simple, discreet way to deal with occasional leaks. “Like sanitary pads, incontinence pads vary in size, material and strength,” Dr Adams says. “But don’t try to substitute with sanitary products. Incontinence pads are much more absorbent and designed to draw urine away from the body without irritating the skin. I’d advise buying them from your local pharmacy.”
Your pharmacist is professionally trained to give you advice in this area, so don’t be afraid to ask for help. And remember - don’t use pads to mask a growing problem. If incontinence starts to affect your daily life or becomes more severe, see your GP.
Whether you’re going to a casual brunch with friends or planning a big trip, being prepared can ease some of the anxiety around incontinence. “Find out where the nearest toilets are ahead of time, so you know where to go at short notice,” Dr Adams advises. “And if you expect to be out the whole day, wearing incontinence pads can help give you peace of mind.
It seems logical to routinely empty your bladder and keep incontinence under control but according to Dr Adams, urinating just for the sake of it can make matters worse.
“One of the most common traps women fall into is going to the toilet too often,” she says. “This causes your bladder to adjust to having smaller quantities of urine, so its capacity reduces over time.”
A healthy bladder should be able to hold one-and-a-half to two cups (around 300-400ml) of urine during the day, claim the experts. This means that if you drink eight glasses of water, it’s normal to pass urine up to six times a day. If you find yourself going for frequently or have trouble controlling the urge to urinate, see your GP.
Text: Bauer Syndication