There’s no one-size-fits-all solution when it comes to bladder leakage.
Because it affects so many people (as many as one in three women and one in five men) and can be brought on by a range of causes, there’s no silver bullet that will magic it away.
For some, it’s a lifelong condition – just the way we’re built.
For others it’s triggered by an illness or medical procedure, or it’s just part of the ageing process.
Whatever the cause, if it’s bothering you or stopping you doing what you want with life, here are some simple ways you can tell your bladder where to go.
1. Avoid certain foods – spicy food, citrus, tomatoes and chocolate have been found to aggravate leakage in some people. For others it’s diuretics like alcohol or coffee that increase the urge to go. Try to keep track of what might be triggering your episodes so you can quit or restrict that food or drink. Find out more on our blog.
2. Avoid constipation. A blocked-up bowel can put pressure on the bladder, leading to unwanted leaks. For advice on managing constipation read our blog.
3. Do your kegels. At the risk of nagging, this is the easiest and most important thing most of us can do to strengthen our pelvic floor. Just a few squeezes a couple of times a day can make a real difference to
. You can do them at your desk, in front of the TV or in the car at the traffic lights. If you have trouble remembering, set the alarm on your phone to ring mid-morning when you’re likely to be at your desk, and again in the evening when you’re relaxing on the couch. For details of how to do kegels see our blog.