You're certainly not alone. Around 12m UK women experience the problem to some degree, according to the Quality of Life report, a recent clinical study carried out on behalf of Always Discreet.
Left unaddressed, urinary incontinence can lead to sleep disturbances, confidence issues, relationship problems and even depression. But 28 per cent of women delay seeking treatment for three to five years - largely due to embarrassment. The solution? Actually, there are plenty of ways to prevent - and cope with - the problem...
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Tempted to drink less in the hope you'll pee less? One word: don't! 'There's no need to avoid drinking in order to reduce the urge to go to the loo,' says GP and Always Discreet ambassador Dr Sarah Jarvis. 'Limiting your water intake makes your urine more concentrated, which boosts the chances of bladder irritation. So it's important to stay hydrated.' That said, it's a good idea to try cutting down on the amount of caffeine and booze you drink, as both can irritate a sensitive bladder. And if you find you need to urinate frequently during the night, it can help to avoid drinking anything in the couple of hours before bedtime - as long as you've taken in enough fluids during the day.
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Being obese increases your risk of urinary incontinence - so eating a healthy, balanced diet to help keep your weight in check can help conquer your bladder problems. And if you're already a healthy weight? It may still pay to up your fibre intake in a bid to avoid constipation. When you're constipated, the bowel can push against the bladder, which leads to stress incontinence. High-fibre foods include fruit, vegetables, wholemeal bread, bran, cereals, nuts and seeds. One extra tip? Some medication - such as codeine-based painkillers - can cause constipation. Talk to your pharmacist or GP about alternatives.
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Need to shift a load of boxes or drag your new mattress upstairs? Stop! 'Lifting heavy objects is really bad for the pelvic floor - not to mention your back,' warns Dr Jarvis. 'It's best to ask for help from other people instead.' Of course, it's difficult to go through the day without having to lift anything - even if it's just your handbag - but it's important to know your limits. Remember, there's a difference between the amount you can lift and the amount you can safely lift.
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More than four out of 10 women with incontinence experience urinary loss when they're physically active, according to the Quality of Life survey. As a result, 18 per cent tend to avoid exercise altogether. But this just makes the problem worse - particularly if you're trying to keep your weight in check. So which activities are best? 'Low-impact sports such as cycling, yoga and Nordic walking are ideal ways to keep yourself fit and healthy without affecting your bladder,' says Dr Jarvis. 'However, abdominal workouts such as sit-ups, crunches or plank kicks place a lot of pressure on your pelvic floor - so opt for alternatives, such as targeted Pilates and yoga exercises.'
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Calm down! We're talking specifically about pelvic floor exercises here - and these can be done anywhere, any time, without anyone else knowing. Physiotherapist Elaine Miller (twitter.com/gussiegrips) explains: 'Doing exercises to strengthen the pelvic floor three times a day cures 80 per cent of stress incontinence cases within 16 weeks.' The simplest exercise? 'Imagine you're bursting for a pee and the "fasten seatbelt" sign has gone on. That feeling of holding on is you working your pelvic floor. Hold for a count of 10 seconds. Really squeeze, as hard as you can. You should feel a "drop" in your pants when you let go. No drop? Your muscles are too weak to hold for 10 seconds - so aim to build up the time. Do 10 repetitions, and remember to relax in between each one.'
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Yes, there's an app for everything nowadays - and that includes one to beat bladder weakness. Although 79 per cent of women are aware of the importance of pelvic floor exercises, just 10 per cent remember to do theirs daily, according to research from TENA. Download the free 'my pff' app for iPhone and Android, however, and you can create a bespoke exercise programme that works for you, plus get regular reminders to work your pelvic floor. There's also a personalised notes section and plenty of helpful tips. Find out more here.
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Need some extra help with your exercises? Kegel8 Weighted Vaginal Cones have been designed in consultation with a top physiotherapist to help you strengthen your pelvic floor as quickly and effectively as possible. Clinical trials saw a 70 per cent success rate after 12 weeks of usage. So how do they work? Insert the cones into your vagina, following the visual indicator to ensure you're targeting the muscles correctly. When the cone 'tail' moves downwards, you'll know you've found the right area and that you're exercising correctly for maximum results. They're now available on prescription - or you can buy them for £29.99 at www.kegel8.co.uk
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We'll move on from exercises in a minute, we promise. But in the meantime, how's this for state-of-the-art incontinence-beating technology? The Kegel8 Ultra 20 is a newly upgraded pelvic toner with 20 clinically proven programmes. Electrical impulses are introduced to the body via a vaginal probe. These impulses stimulate a contraction within the pelvic floor, which in turn exercises the muscles. At £149.99, it's not cheap - but the big selling point is that it works 90 per cent of the pelvic floor muscles, whereas manual exercises are only able to target 40 per cent. Find out more at www.kegel8.co.uk
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OK, so you've vowed to eat well, shape up and do your pelvic floor exercises three times a day? Good for you! In the meantime, though, it pays to protect yourself - properly. Around 67 per cent of women with bladder incontinence don't use a product designed for sensitive bladder, with more than half compromising with sanitary pads or frequent underwear changes, according to recent research. The brand new Always Discreet for Sensitive Bladders includes super-slim but absorbent pads and pants; from all major supermarkets. Or try Lights by TENA - a range of four products, specially designed for women who experience occasional light bladder weakness; from chemists nationwide.
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Of course, all the tips we've mentioned here can help strengthen and retrain your bladder so that urinary incontinence becomes a thing of a past. But you can speed things up by sticking to a schedule. Dr Jarvis explains: 'Your bladder is trainable. If you're troubled by the need to pee very often and always having to rush to the toilet, talk with your GP about devising a schedule to build up your bladder's holding capacity. One final tip: remember to allow your bladder to empty completely each time you go to the toilet.' Good luck!
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Best incontinence products for women
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Posted by 11280Adrienne Wyper
Posted by 11320Carol Muskoron