Life throws us curveballs—seasonal colds, flu, and allergies. But there can sometimes be an unexpected side effect that often goes unmentioned: bladder leaks. If coughing, sneezing, or laughing has you rushing to the restroom, you’re not alone. In fact, millions of people experience stress urinary incontinence, and it’s nothing to be ashamed of! Let’s dive into why this happens and, more importantly, what you can do about it.
What’s Going On Down There?
Stress urinary incontinence (SUI) occurs when physical pressure—like a cough, sneeze, hearty laugh, or even a strong hug—puts extra pressure on your bladder. If the pelvic floor muscles are weakened or are not coordinating well with the added pressure, they may not be able to hold back the flow, resulting in leaks. Some common causes include:
Pregnancy and childbirth: The pelvic floor muscles take a hit from carrying and delivering a baby.
Aging: If we don't continue strength training into old age, muscles will naturally lose strength, including those in the pelvic floor.
Chronic coughing: Repeated pressure on the bladder due to illnesses or conditions like asthma or smoking-related coughs.
Physical strain: Consistent bearing down while lifting heavy weights or while on the toilet.
You’re Not Alone
If you’re nodding along thinking, “Yep, that’s me," know that you’re far from alone. Many women experience stress urinary incontinence at some point in their lives. Men can experience it too, especially after prostate surgery. But while common, it’s not something you have to just “deal with.”
What Can You Do About It?
Here’s the good news: there are practical steps to regain control and minimize leaks.
1. Consider Pelvic Floor Physical Therapy
Incontinence often results from multiple factors, making it challenging to treat without a comprehensive health evaluation. Pelvic floor physical therapy will take into consideration your pelvic floor muscle strength, coordination, and endurance as well as the overall health of all your other muscles, your diet and hydration, overall activity level, and goals, to create a comprehensive plan of care, helping you return to the life you want to live without fear of leakage.
2. Adjust Your Diet
Certain foods and drinks, like caffeine, alcohol, and spicy foods, can irritate your bladder. However, what's irritating for you, might not be irritating for someone else. Tracking what you eat/drink and what your corresponding bladder habits do can help you figure out if you have any triggers!
3. Stay Hydrated
The bladder is designed to hold a specific pH of urine. When we don't drink enough, it can cause our urine to become more acidic, which can attribute to leakage.
Practical Tips for Everyday Life
Wear Leak-Proof Underwear or Pads: There are stylish, discreet options designed specifically for leaks.
Keep a Spare Set of Clothes on Hand: A little preparation can save a lot of stress.
Practice Good Hygiene: To avoid irritation, change wet clothing or pads promptly.
Break the Stigma
Leaking when you laugh, sneeze, or cough is your body’s way of signaling it needs a little extra care. The important thing is to address it head-on. You deserve to live life confidently, whether you’re laughing at a joke or braving allergy season.
Remember: You don’t have to let bladder leaks hold you back. With the right tools, exercises, and support, you can get back to feeling like your best self. Schedule your first Pelvic Floor Physical Therapy appointment at The Health Lab today!
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