I’m not sporting a doctor’s coat or wielding a stethoscope: Just a friendly reminder that I’m not your go-to for medical advice!
For the ultimate health advice, go to your doctor, thanks.
It is an involuntary and overactive bladder that causes leakage.
It’s uncomfortable and embarrassing and no one like to talk about it, but let’s.
Definition of Urinary Incontinence
Urinary incontinence happens when you are not able to control your bladder.
No!
Urinary incontinence may occur more often in older women, but it can happen to men and women at any age for different reasons.
Demographics and Risk Factors
Adults are at higher risk if they have a family history of UI.
Women are at higher risk due to childbirth, menopause, and hormonal changes.
Adults and older people might be at higher risk due to the weakening of the bladder and pelvic floor muscles.
Certain health conditions, such as enlarged prostate, prostate gland problems, and kidney diseases, can increase the risk of UI.
Urine leaks or leakage during coughing, sneezing, or laughing.
Frequent urination or feeling of urgency.
Inability to hold urine or experiencing accidents.
Difficulty in emptying the bladder.
Urinary tract infections (UTIs) or recurring UTIs.
May cause pain during intercourse
Temporary UI can be caused by certain drinks, foods, and medications that act as diuretics.
Persistent UI can be caused by physical problems or changes, such as nerve damage, pelvic organ prolapse, and chronic conditions like diabetes or multiple sclerosis.
Menopause due to less estrogen.
Prolapsed bladder.
Pelvic floor: Weakens.
Vulval dryness.
Less elasticity in the vagina.
Weight gain.
Weak bladder.
Urinary tract infections.
Kidney stones.
Too much alcohol.
Unhealthy diet.
Prostate issues (men).
Physical exam and medical history.
Urinalysis and imaging tests.
Cystoscopy and urodynamic testing.
Keeping a bladder diary to track symptoms.
Postvoid residual measurement.
Pelvic ultrasound.
*You may need other exams to get a proper diagnosis.
Reeducating your bladder and pelvic floor exercises.
Lifestyle changes, such as dietary modifications and fluid management.
Biofeedback and electrical stimulation.
Medications to help manage UI symptoms, such as anticholinergics and alpha-blockers.
Vaginal estrogen cream.
Wear a pessary: It’s a prosthetic device that goes into the vagina. A pessary helps stop leakage and supports pelvic organ prolapse (bladder prolapse).
A pessary will help temporarily and is sometimes used instead of surgery.
Bulking agents: Injecting a gel or a paste near the urinary sphincter helps close the bladder opening and diminish leakage.
Surgery to repair or strengthen the pelvic floor muscles.
Surgery to treat underlying conditions, such as prostate gland problems or kidney stones.
Lifestyle Changes and Natural Remedies
Dietary changes, such as avoiding caffeine and citrus fruits.
Exercise and physical therapy to strengthen pelvic floor muscles.
Stress management and relaxation techniques.
Prolapsed bladder or pelvic organ prolapse: The bladder can fall and create a bulge near the vagina opening..
weak vagina muscles
Childbirth
Smoking
Obesity
Genetics
Chronic constipation
Chronic coughing
You can’t!
You must see a doctor for a proper diagnosis and treatment plan.
A urogynecologist, a specialized doctor who understands the pelvic floor and more.
weak vagina muscles
Childbirth
Smoking
Obesity
Genetics
Chronic constipation
Chronic coughing
Kegels are the most popular, but please read on because combining Kegels with other exercises will yield better results.
One effective way to locate your pelvic muscles is during urination. Try stopping the flow of urine by squeezing specific muscles. The muscles you use to stop the flow are your pelvic muscles.
Kegel exercises involve controlling the muscles that control your bladder. You can find these muscles by squeezing them when you urinate.
Empty your bladder.
You can sit down or stand up to do Kegels.
Squeeze, hold, and tighten your muscles for 5 seconds. Release. Relax for 5 seconds. Repeat ten times. These exercises will help you strengthen your bladder muscles.
Start by doing them once a day and then do them twice and combine them with the other exercises.
The bridge pose.
Leg lifts: lie on the floor, bend your knees, feet flat on the ground, tighten your body (activate bottom and thigh muscles), lift your hip, keep your thigh and bottom activated while you lift one leg, hold for a few seconds, lower that leg and lift the other leg for a few seconds, lower your hips, breathe, relax for a few seconds, and repeat.
Squats.
*Exercises suggested by UT Health San Antonio MD Anderson Cancer Center
Prevention Strategies
Practicing good bladder habits, such as urinating when the need is felt.
Healthy diet.
Pelvic floor exercises and exercises in general.
Yearly check-ups with your doctor.
Some people swear by the squatty potty! Do you know what it is?
A squatty potty is a small footstool at the bottom of your toilet. You can place your feet on it and raise your legs so that you are almost in a squatting position while sitting on the toilet.
Squatting posture causes less stress on the pelvic floor and helps with constipation issues while using the toilet.
.
Updated September 2025
Marguerite Beaty, Blogger, Photographer & Artist
Welcome to the sunny side of life for women over 50! We aim to create a space where women feel empowered, supported, and inspired to lead their best lives after 50. Join our Instagram!
Share this article with your friends!
By providing your email here, you will receive a notification every time Marguerite posts a new article :)
By providing your email here, you will receive a notification every time Marguerite posts a new article :)