Bladder leaks are inconvenient, embarrassing and frustrating. And experts say over half of seniors are battling them.
But no matter how they present themselves—from leaks when laughing to overnight breeches—bladder leaks take a serious toll on your quality of life. And they can wreak havoc with your emotional health and make you feel isolated.
The good news is, despite bladder leaks being so common experts say they shouldn’t be considered a normal, or inevitable, part of aging. In other words, they aren’t something you just have to live with. There are things you can do to make them far less common, and in some cases even stop them.
And today I’m going to share with you a simple three pronged plan that has helped many folks reverse their own bladder leaks. It could be the key to taking charge of your own bossy bladder.
One: Drop foods that can trigger bladder leaks
Most folks are surprised to learn that certain foods could be contributing to their bladder leaks. But it turns out a number of common foods can irritate your bladder causing urgency and breeches. And this can happen even if you’ve been eating them your whole life.
Following are four types of foods that experts say are common culprits behind a cranky bladder. To figure out if they’re contributing to your own bladder leaks try eliminating them from your diet one at a time for at least two weeks each.
Keep a bladder diary and record anytime you have urgency or an actual leak. If you find the number of incidents drop when you stop eating a particular category of food, you’ll know you need to cut back on it permanently.
Acidic foods: Acidic foods including oranges, grapefruit, pineapples, lemons, limes and tomatoes can cause trouble with a sensitive bladder. They can trigger irritation that leads to urgency and bladder leaks.
Caffeinated foods: For some folks foods which contain caffeine including coffee, tea, soda and chocolate can send you running to the rest room. Caffeine is a natural diuretic, which mean it triggers our urge to pee.
Hot foods: Hot and spicy foods can irritate the lining of the bladder in some people. And this can stimulate the urge to go more often, leading to leaks.
Artificial sweeteners: There are many reasons to drop artificial sweeteners from your diet. But potential bladder leaks is one more. Research has found they can cause urgency and frequent urination in some folks.
Two: Become the boss of your bladder with these hacks
Diet can go a long way towards stopping bladder leaks. But don’t stop there. These two tricks can help keep things dry.
Kegels: You may have heard of kegel exercises before. They can help you build up the muscles in the floor of your pelvis giving you more control over urination, and stopping bladder leaks in their tracks.
To locate the muscles you need to target, the next time you pee try to stop your stream hallway through. Avoid tensing the muscles in your rear end, thighs or stomach and focus on those that stop your urine from flowing. You’ll be targeting THOSE muscles outside of the bathroom.
To do a kegel tense up those pee-stopping muscles you found for a count of three and release. Do at least 10 of these, three times a day, whenever you feel like it (no one can even tell when you’re doing them).
Lose weight: I know weight loss hardly seems like a hack. But if you’re carrying around a few extra pounds, they may be putting extra pressure on your bladder. The good news is even dropping a pound or two could help. Try cutting back on carbs for a nearly effortless way to shed the extra weight.
Three: Supplements could help curb bladder leaks
Supplements round out the bladder control plan. Research has found that certain herbs and nutrients can help calm a demanding bladder.
Following are seven of the top bladder friendly supplements recommended by experts…
- Horsetail: Can reduce urgency and frequency.
- Vitamin D: Women with healthy vitamin D levels are less likely to suffer bladder leaks or pelvic floor problems.
- Ganoderma lucidum: Can reduce urinary urgency, reducing bladder leaks.
- Three leaf caper: Also known as crateva nurvala supports smooth muscle function improving bladder tone.
- Lindera root: Supports kidney health and urinary function. Can relieve urgency and eliminate bladder leaks.
- Magnesium: Supports muscle and nerve function helping to relieve muscle spasms and contractions.
- Gosha-jinka-gan: Traditional blend of 10 herbs, shown to reduce bladder contractions and leaks.
If you’ve decided to just hide out at home rather than face the inconvenience and embarrassment of bladder leaks I get it. But let’s face it, that’s no way to live. Try this simple three pronged plan and take back control of your bladder instead.