As well as women feeling older and isolated by sensitive bladder, the condition can also affect how attractive they feel, with 42% feeling less attractive or feminine, and 44% saying they can’t remember the last time they had sex. That’s not all…
• Nearly half (44%) lack the confidence to wear the clothes they want to wear
• 1 in 3 (37%) would exercise more if they didn’t have regular bladder leaks
• 3 in 4 women hold back from talking to their healthcare professional about urinary incontinence
• Sensitive bladder ranks as one of the top reasons they feel older, along with grey hair and wrinkles.
These fantastic tips from Dr. Sarah Jarvis and pelvic floor expert Lynne Robinson, will help all those of us with managing a sensitive bladder:
IT’S GOOD TO TALK
Share how you are feeling with someone. If you feel too embarrassed to speak to a loved one then set up an appointment with your GP. Millions of women in the UK suffer from sensitive bladder, you are not alone and there is help available.
SET A SCHEDULE
Your bladder is trainable: if you’re troubled by needing to pass water very often and needing to rush to the toilet, talk with your doctor about a daily schedule to build up your bladder’s holding capacity. Remember; allow your bladder to empty completely each time you go to the toilet.
DRINK JUST ENOUGH
There’s no need to avoid drinking in order to reduce the urge to visit the bathroom. Limiting your water intake makes your urine more concentrated, which boost your chances of bladder irritation.
BYE BYE BARISTA
Caffeine, alcohol and fizzy drinks could be your new worst enemies– they can irritate a sensitive bladder. Everyone with sensitive bladder could benefit from cutting down on alcohol. If your symptoms include needing to rush to the loo, try limiting those coffees, teas and carbonated beverages for a week or two to see if it helps.
If you experience anxiety, worry and concern because of your sensitive bladder, mental relaxation can be a very valuable aid. Avoid worrying about problems excessively. Deliberately include activities in your daily life that bring you pleasure for example meeting friends, going to the cinema or taking a walk.
Top tips for taking care of your sensitive bladder whilst exercising: Body Control Pilates founder, Lynne Robinson
Pilates, yoga, cycling, tai chi, brisk and Nordic walking are all great low impact activities that will keep you fit.
AVOID THE CRUNCHES
Strong abdominal exercises can put too much pressure on your pelvic floor. Opt for gentler core exercises instead, to keep your abdominals in shape.
DO YOUR PELVIC FLOOR EXERCISES DAILY
By practicing at least three times a day, these exercises can help you strengthen your pelvic floor muscles and give you more control when you need it. If you’re not sure how to do them, speak to your doctor or visit www.alwaysdiscreet.co.uk.
WALK, STAND, SIT TALL
Be aware of your posture whilst you exercise and go about your daily activities. Slouching inhibits your deep core muscles from working properly.
Learn to breathe more efficiently with Pilates or yoga. Never hold your breath while exercising as this puts pressure on your pelvic floor.
We perform many of our daily activities without consciously thinking about our movements. Stand square and close, bend from your knees and hips, keeping your back straight.