Are you dealing with this “leaky” menopausal symptom?

Do you know that there’s a symptom that 1 in 4 women experience while going through menopause that no one really talks about?

Yes, we’re talking about urinary incontinence.

Urinary incontinence, or UI for short, refers to the loss of bladder control.

Have you ever had those moments where something is so darn funny you feel like you peed yourself laughing?

Or a sneeze so powerful you lose control of your body and you leak a little? 

Those are examples of urinary incontinence actually, and there’s absolutely nothing to be embarrassed about.

There are primarily 3 types of urinary incontinence:

Stress Incontinence
This is the most common kind of urinary incontinence. As women age, the loss in estrogen contributes to the weakening of the pelvic muscles, causing it to leak when under stress. Actions that cause such stress are:

• Coughing
• intense exercise
• Sneezing
• Laughing
• Lifting heavy objects

These actions can result in a small leakage of urine or a complete loss of control.

Urge Incontinence
Caused by an overly active bladder muscle, the signs of urge incontinence include a constant urge to urinate, even when your bladder is empty.

Also known as an “overactive bladder”, you may also experience leaking of urine or a loss of bladder control.

Overflow incontinence
Caused by an underactive bladder muscle, overflow incontinence presents itself as continuous urine dripping caused by a bladder that's not able to empty fully.

You might also develop an urge to urinate more at night, have trouble starting to urinate and a weak urinary stream.

The one that’s experienced most by menopausal women is...

None other than stress urinary incontinence.

During menopause, your level of estrogen drops and this weakens your pelvic muscles, which causes you to leak when going about your day.

This is because estrogen helps keep your pelvic muscles strong, supple and stretchy, which in turn gives you greater control over your bladder.

Urinary incontinence oftenly goes untreated because people don’t know that menopause played a part, or are just too embarrassed to seek help.

According to the National Association for Incontinence, women wait an average of 6.5 years from the first symptoms of incontinence to getting diagnosed by a professional.

What to do if I have urinary incontinence?

There are 2 solutions for women to fight back against urinary incontinence:

#1: Kegel Exercises

Kegels are designed to strengthen your pelvic floor muscles and help give you better control over things like your bladder. The beautiful thing about kegels is that you can do it anywhere and at any time.

How to do Kegel Exercise:

• Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. The muscle you feel contracting is your pelvic floor muscle.
• Fully empty your bladder, then proceed to sit or lie down.
• Tighten only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks.
• Relax the muscles and count 3 to 5 seconds.
• Repeat 10 times, 3 times a day (morning, afternoon, and night).

Note: Do avoid holding your breath while doing the exercise. Breathe freely throughout. 

#2: Restore hormonal balance

The drop in estrogen levels in the body is the primary cause of the weakening pelvic muscles.

To help restore hormonal balance, incorporating foods packed with phytoestrogens (plant-based compounds which mimic estrogen) are recommended.

Foods like:

• Herbs (turmeric, moringa leaf, curry leaf, licorice root)
• Nuts & seeds (sunflower, sesame, flaxseed, almond, walnuts)
• Grains (oat, barley, wheat germ)
• Fruits (apple, carrot, strawberry, cranberry, pomegranate)
• Vegetables (yam, lentil, alfalfa sprouts, mung bean)

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When estrogen levels take a dip during menopause, the ligaments of your pelvic floor might become thinner, weaker & less resilient...

Which is why during menopause, many women have increased incidences of urinary incontinence happening, due to their pelvic floor weakening.

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• Hormonal Imbalance
• Weight Gain
• Bloating
• Hot Flashes / Night Sweats

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