Four tips to stop bladder leaks (and Feel Dry By Christmas!)
Do you have a secret leaky problem? It’s the kind of thing that can ruin your enjoyment at any time – but especially at Christmas.
Do you find yourself planning shopping trips and long car journeys around the nearest loo? Maybe you are worried that you’ll leak during your Christmas do, or you’re feeling self-conscious about wearing pant liners daily? If bladder leaks are making you anxious then it might put you at ease to know you’re not alone, and that there are things you can do about it.
Firstly, you’re really not on your own. In fact, 4.6 million people in the UK experience similar issues (that’s 1 in 3 women) and there are many reasons why you might leak pee, from childbirth and pregnancy, to hormonal changes, bladder issues and even menopause. But the good news is that it IS treatable, and you don’t need to suffer in silence.
The community-driven healthcare brand Jude, is committed to breaking the silence surrounding bladder issues and empowering you to lead a life free of leaks. Here’s 4 simple tips for managing bladder leaks that actually work and should help you to have a happy, and dry, Christmas.
You Are What You Eat
There’s never a truer word spoken when it comes to bladder health – some foods and drinks are known to irritate your bladder, leading to potential leaks. Watching what you eat and cutting down on those potential irritants can help reduce many of the symptoms of OAB.
Research indicates that nearly 50% of people aged 60 and older* who drank about three cups of coffee daily showed signs of an overactive bladder. That might not be a surprise but did you know that fizzy drinks, chocolate, citrus fruits, tomatoes, tomato-derived products and sauces (ie ketchup, passata), and artificial sweeteners can also trigger symptoms?
But don’t fall into the trap of thinking drinking less will mean fewer trips to the loo. Whilst it might seem counter-intuitive, not drinking enough can cause dehydration, which leads to more concentrated urine which might further irritate the bladder lining and cause UTIs.
You should aim to drink eight glasses of water per day – sipping frequently rather than taking big gulps.
Adopt The Right Peeing Etiquettes
Adopting proper peeing etiquette might sound odd but, believe it or not, the way you pee matters. Learning how to urinate properly, means you stand a better chance of fully emptying your bladder, which could reduce the urgency to pee and frequency of bathroom visits.
When you need to pee, ensure you're adopting the right posture. Sit comfortably with your feet flat on the ground. Lean slightly forward, and rest your elbows on your upper thighs. This posture allows your pelvic floor muscles to relax and let your bladder fully empty itself. Squatting over the toilet seat can stop your bladder from emptying completely and cause unnecessary strain.
If you find yourself often going for a ‘just in case’ wee, it’s time to stop. When we go to the loo too frequently, that can train our bladder to feel the urge more often than necessary. Ensure you only go when you genuinely feel the call to pee.
Try Jude’s Bladder Strength Supplements
Supplementation can help boost our daily diet and support good nutrition, and it’s especially important when living a busy, full and active life. Knowing what foods are best for your bladder feels like a minefield, and that’s why supplementation can help target specific issues, such as bladder health.
Jude says its award-winning Bladder Strength Supplements are proven to improve bladder leaks and the need to dash to the loo by 66 per cent. This is through their blend of two powerful natural ingredients, pumpkin seed and soy germ extract.
Oestrogen is crucial for maintaining urinary health and the strength of the pelvic floor, Jude says, but during menopause, the production of oestrogen reduces, and for many women this can potentially lead to a weakened bladder and pelvic floor.
The soy germ extract in Jude’s supplement contains a plant-based oestrogen, and that binds to oestrogen receptors in your pelvic floor. This encourages collagen production, restoring and thickening your pelvic floor - which increases muscle control and enables you to hold in your wee better.
The pumpkin seed extract encourages your body to produce higher levels of nitric oxide, which has a relaxing effect on your arteries and muscles. As a result, it’s excellent for heart health and an overactive bladder.
It’s not just the experts that think Jude’s Bladder Care Supplement is great - their customers love to share how life-changing they’ve found it too.
“Jude has changed my life”, shares Desiree. “I have been taking it for a few months now and I no longer feel uncomfortable about going out for long periods of time. I don’t worry about having an ‘accident’ either when I’m out or in bed. I feel so much more comfortable.”
Meanwhile, Elizabeth says Jude’s supplements have helped her take back control of her life. She raves: “I have now been taking Jude for over a year and life is amazing. I am still doing my long walks - in fact, I did a 116-mile walk in September and wasn’t worried about finding toilets on route. I usually sleep through the night now as well. I would recommend Jude to anyone who experiences bladder problems, it can literally change your life!”
Do Your Pelvic Floor Exercises!
The muscles that support your bladder, also known as the pelvic floor, are crucial to your bladder health. Regular pelvic floor exercises enhance muscle strength and elasticity, and reduce inadvertent leaks.
Pelvic floor exercises involve squeezing and lifting the muscles used to halt urine flow, without tensing surrounding areas. If you’ve never done them before, it might seem a bit tricky at first. But with regular practice, these exercises strengthen the muscles, aiding bladder control, organ support, and even enhancing sexual pleasure.
Conveniently, these exercises can be done discreetly, whether you're at your desk, watching TV or even driving and you stop at a red light! Ideally, we need to do a set of 10 squeezes, three times a day to optimise our pelvic floor - and consistency is important.
Don’t forget that exercising your pelvic floor muscles doesn’t just mean squeezing - there are many more creative ways that you can add core movement in to support this area! Why not try hula-hooping, pilates, or even laughter yoga?
Reader offer:
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Use code SCOTSMAN at checkout to get 20% off your first order, or click the link here and your 20% off will be automatically applied at checkout.
*Figures come from A 2016 study published in Current Urology, which found that this percentage was ‘significantly higher’ than that of people who didn’t consumer excessive amounts ofcaffeine.