OOPS … I Think I Just Peed a Little! – If that title captured your attention, you are likely a woman going through, or who has gone through menopause, but let me assure you…
Girl, you are not alone!
Along with the thinning hair, night sweats, intense mood swings, weight gain, and a plethora of other wonderful body changes, the sudden realization that your bladder has weakened considerably is …
The icing on the cake … like, really?!
Days of jumping on the trampoline with kids/ grandkids are now a new “emotional trigger” and heaven forbid you must sneeze in public. What else can menopause possibly throw at us women?
Well, we need to be careful when asking this, because, in all honesty, there is a lot of stuff happening as your body navigates this transition in your life. So, once again I’m going to strongly suggest finding some humor in all of this … hey, it can help. And really, does getting angry or embarrassed change the situation in any way? Ummm, nope.
So why does our bladder seem to betray us as we go through menopause? When we are pregnant, the fact that we can barely blink without peeing even a little makes sense. I mean, we are growing and carrying a whole other human. But menopause? Seriously!
From the more scientific perspective here is what is happening with your body during this phase of your life, that contributes to a weaker bladder …
Decreased estrogen levels can weaken the muscles of the pelvic floor and the tissues that support the bladder and urethra. Also, with the decrease in estrogen, the lining of the urethra can become very thin.
Alright, so what can YOU do to support better bladder health? Before you run to your primary care physician to discuss surgical options, there are some lifestyle choices you can incorporate into your daily routine, that may help keep your pelvic floor and surrounding tissues stronger.
As with most muscles, exercise is key to building strength and keeping them healthy. This is also very true when it comes to your pelvic floor. There are exercises that you can do, that take only a couple minutes each day, that can help strengthen your pelvic floor…
Kegels… I’m almost certain you know what these are and how to do them. Bridge Pose … this yoga pose targets the pelvic floor as well as your core and glutes. And if you enjoy hitting the gym, squats are an excellent move that not only helps build great glutes but also strengthens the pelvic floor. If you don’t like the gym, go for bodyweight squats; it will still be beneficial for you.
What about diet? I’m so glad you asked! Yes, dietary choices can also have an impact on bladder health because there are certain foods/ beverages that can irritate your already weakened bladder…
Monitor, or try to avoid, caffeine, carbonated drinks, and drinks with artificial sweeteners. This includes energy drinks and even sugar-reduced foods. Alcohol causes your kidneys to produce more urine, so be mindful of your consumption. Citrus juices and fruits can also be quite irritating to the bladder so you may want to limit how much of these you consume. Spicy foods and foods that are high in sodium can also be irritating, so be aware of this and pay attention to how you respond to these foods when you eat them.
This does not mean that you should never, nor can you ever, enjoy these foods. All I’m saying is…
If a weak bladder is plaguing you, these are just a few suggestions that may help improve your situation. However, if a weak bladder has become a major problem and negatively impacting your quality of life, then you certainly want to have a conversation with your primary care provider to discuss other options such as medications or possibly hormone therapy.
Beyond the suggestions here… what else? That’s another great question and one that I’m not 100% sure I have THE answer for, but I will add this…
You are a beautiful, strong, intelligent woman who has done so many amazing things in her life! You have maybe raised a family, cared for loved ones when they were very ill, shouldered the weight of friends, family, colleagues, and neighbors when they were struggling, built a business, or stood in the background quietly supporting your spouse while they built their dream; the list is long, and it runs deep.
Face it babe… you are the ultimate badass! So, who cares if after hearing a hilarious, dirty joke and laughing hysterically, you pee your pants a little? Excuse yourself, go to the restroom, and do what you need to do to freshen up. Then get back out there and be the ultimate rock star that you are…
You got this, and never let anyone tell you or make you feel otherwise… warm pee and all!
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