This article has been created in partnership with AZO Bladder Control® https://bit.ly/AlbertsonAZO but all opinions are my own. Consult your doctor or health care professional for medical advice.
Can we talk? There’s a health problem that women aren’t discussing: Bladder Control. An estimated 30% of women between 30 and 60 experience this problem, which peaks around menopause and effects five times more women than men. Millions of us are experiencing it, but we’re too embarrassed to talk about it and get the help we need. As a result we may restrict exercise and other physical activities, not hydrate properly, and even avoid social interactions. All of which can erode confidence and negatively impact quality of life. Plus, the urge to go can keep us from getting a good night’s rest, which is key to feeling our best. That’s why I’m excited to partner with AZO® to talk about Bladder Control and share what you can do starting today to take charge of your health and get on the road to relief. These are my opinions based on research and my experience as a women’s wellness expert. Here are my best tips on how you can deal with or address the struggle and frustration and finally get relief.
Stop feeling isolated and self-conscious: The first step is to stop feeling alone and embarrassed. Ask your Mom, friends and co- workers, and you’ll discover just how common occasional bladder leakage and/or urgency is. When I was a personal fitness trainer and group exercise instructor, I actually had clients who were scared to enjoy activities like yoga, running, dance cardio, and aerobics class that they loved because they were worried about leakage. What was particularly frustrating and troublesome was the amount of leakage was unpredictable – varying from a little to a lot.
Educate Yourself: The next step is to know the facts. It’s a normal part of the aging process. While it can happen at any point in time, at midlife our bodies undergo a number of changes including hormonal shifts that can impact the vagina and lower urinary tract. These changes can cause you to lose muscle tone in your pelvic floor. As a result you may experience occasional bladder leakage from laughing, coughing sneezing, standing up quickly, or exercising. It’s also more common after you’ve had kids.
Take Action: The last step is to be proactive. Fortunately there are easy, safe ways to address occasional bladder leakage and urgency. Here are my top three:
1. Strengthening the Pelvic Floor. Since leakage and urgency are partially caused by weak pelvic muscles you can address the problem by strengthening the pelvic floor. Research suggests that yoga can help. Another effective exercise you can do are Kegels. Simply squeeze the vaginal muscles that stop the flow of urine and hold for about 10 seconds. Perform five sets three times per a day. (It can also improve your sex life☺ No one needs to know you’re doing Kegel’s). Do them in line at the grocery store, while watching TV or driving.
2. Lifestyle reformation. For example, weight is one of the contributing factors in bladder control issues. Cutting back on caffeinated beverages like coffee and tea, both of which are diuretics (i.e., they increase urgency), can also help.
3. Supplementation. Taking a supplement, like AZO Bladder Control® with Go-Less®, specifically designed to safely help reduce occasional bladder leakage and/or urgency can also be beneficial. What I like about AZO Bladder Control® is it does what pads and liners can’t do: Helps support pelvic floor muscle strength and allows you to feel more confident when you work-out and laugh without worry! It works 24/7 and also supports a good night’s sleep.* The supplement is free of synthetic colors, flavors, yeast or gluten. It contains a naturally sourced blend of pumpkin seed extract and soybean isoflavones, which support pelvic floor muscles during everyday activities.
Of course always talk with your doctor or health professional for medical advice about any bladder control concerns and treatment options.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. AZO Bladder Control® is a trademark of DSM and Go-Less® is a trademark of Frutarom.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1476070/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032845/
3. https://www.pharmacist.com/article/pumpkin-seed-extract-and-soy-isoflavones-blend-urinary-incontinence
Known as The Midlife Whisperer™ Dr. Ellen is a Psychologist, Registered Dietitian, Board Certified Health and Wellness Coach, Mindful Self-compassion Teacher, and author.
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