Treatment Guide to Bladder Control During Menopause

Leak No More: All About Menopausal Urinary Incontinence in Women.

We all are aware of the hormonal imbalances that occur during menopause. The levels of oestrogen and progesterone drastically become low during menopause. And this can set fire to a series of problems. One such problem that can arise is urinary incontinence, and the leading cause is low levels of oestrogen.

The Role of Oestrogen

Hormonal changes can also impact the strength of pelvic muscles, which control the bladder, making urinary incontinence more common among pregnant women, those who have given birth, and women experiencing menopause.

Among many other functions, from regulating menstruation to augmenting bone health, oestrogen also plays a part in the healthy functioning of the urinary bladder. Thus, during menopause, when the oestrogen levels decline, some women experience urinary incontinence.

Types of Urinary Incontinence A medical condition of urinary incontinence can come in different stages or types according to its intensity, cause, and overall symptoms. 

If you have any of the above types of urinary incontinence and are willing to make a change, you must know how to avoid the risk factors that may increase or worsen your symptoms. Some of the most common risk factors are;

• Being overweight
• Taking medications like steroids or diuretics
• Drinking alcohol and excessive caffeine
• Chronic constipation
• Falling of uterus (Uterine prolapse)

As always, the very first line of treatment is to avoid these risk factors. Now, let us look at the treatment options available for urinary incontinence. 

Treatment Options for Urinary Incontinence

Your treatment may vary based on the type and severity of your incontinence. There are many treatment approaches for urinary incontinence, including:

Medical Interventions

Medications

Several medications can help you to control your urinary incontinence. These medications work by either relaxing your bladder muscles or reducing the amount of urine that the bladder produces.

Surgery

In some conditions, you will need surgery to treat your urinary incontinence. Several surgical procedures can be used, depending on the type and severity of your incontinence.

Lifestyle Changes

Exercises

Strengthening your pelvic floor muscles by doing pelvic muscle strengthening exercises can help to control urination. Pelvic floor muscle exercises (Kegel exercises) can be done at home several times daily.

Timed Voiding

The process involves going to the toilet regularly, even if you don't want to pee. Doing so could help to train your bladder to hold more urine.

Dietary Adjustments

Certain foods and drinks can irritate your bladder and worsen your incontinence. These include caffeine, alcohol, spicy foods, and artificial sweeteners.

Fluid Intake Control

Drinking too much fluid can make your incontinence worse. Drinking enough fluid to stay hydrated and avoid drinking too much in a short period is essential.

Natural Remedies

• Cranberry Juice: You may know this juice for its action to prevent urinary tract infections (UTIs), which can worsen incontinence.
• Vitamin C: Vitamin C can help you to strengthen the bladder lining.
• Yoga: The much-celebrated poses can help strengthen the pelvic floor muscles and improve bladder control.
• Sitz Bath in Medicated Oils: According to Ayurvedic experts, excessive and uncontrollable vata make you lose control over your bladder muscles. So, using appropriate oil that reduces vata can help. Direct application in the form of a sitz bath in warm oil may make an impact by strengthening the pelvic muscles.

Making Daily Changes to Manage Bladder Problems

In addition to the general treatment approaches listed above, there are many things that you can do to manage menopause bladder problems precisely:

• Wear Absorbent Pads or Liners: This can help protect your clothing from leaks.
• Use a Bedside Commode: This can help prevent accidents if you urinate during the night.
• Talk to Your Partner: Explain your condition to them so they can be supportive.
• Reduce Your Body Weight: Maintaining a healthy body weight can help control your bladder by strengthening the pelvic muscles.

Never allow your problems to control your life; make changes so you can control the problem.

Exercises and Yoga for Urinary Incontinence

Staying physically fit and healthy during menopause is essential for a balanced life. If you are experiencing urinary incontinence, then daily practice of these exercises and yoga postures can help you:

Exercises

Kegel Exercises

Did you know a simple exercise can help support your bladder, uterus, and rectum? It's called Kegel exercises, and they're easy to do!  

How to Perform?

• Find a calm and comfortable spot to sit or lie down with your legs relaxed. 
• Then, tighten those pelvic floor muscles like you're trying to stop the urine flow. 
• Hold for 5 seconds, release for 5 seconds, and repeat ten times. 
• Do this three times daily, and you'll be well on your way to a stronger pelvic floor.

Squats 

• Start by standing with your feet. It should be shoulder-width apart and your toes pointing forward. 
• Then, bend your knees as if sitting in a chair. Make sure to stop when your thighs are parallel to the floor.  
• Stand back up. 
• It would help to repeat this motion ten times, three times daily, for best results. Doing so helps to strengthen the muscles of your pelvic floor.

Lunges

Lunges are practical exercises to strengthen your leg, hip, and core muscles, including your pelvic floor muscles. To perform a lunge, first,  

• Step forward with your one leg and bend both knees until your thighs are almost parallel to the ground. 
• Be sure that your front knee does not extend beyond your toes. 
• Push back up to the initial position and repeat the process with the other leg. 
• Ten lunges are performed on each leg three times a day.

Bridging

Bridging is an exercise that targets your back, hips, and glutes, including the pelvic floor muscles. To perform this exercise,  

• Lie down on your back with both knees bent and your feet flat on the floor. 
• Lift your hips from the floor until your body forms a straight line from your shoulders to your knees. 
• Hold this position for 5 seconds, then lower your body back to the starting position. 
• Repeat this exercise 10 times three times daily to get the maximum benefit.

Yoga Poses

Malasana (Garland Pose)

This pose can be beneficial in stretching and strengthening different parts of your body. It's great for your inner thighs and groin and does wonders for your pelvic floor muscles. To get into Malasana, start by 

• Standing with your feet hip-width apart and turn your toes slightly outward. 
• Then, squat down as if sitting on an invisible chair, but keep your heels on the ground. As you do this, bring your palms together before your chest. 
• Take a few deep breaths and hold this position for about five breaths before slowly standing back up.

Baddha Konasana (Bound Angle Pose)

This pose can be beneficial in stretching the inner thighs and groin while also strengthening the pelvic floor muscles. To try Baddha Konasana, start by 

• Sitting on the floor or a yoga mat with your legs extended in front of you
• Next, slowly bend your knees and bring the soles of your feet together. 
• Allow your knees to fall open as far as they feel comfortable going. 
• You can hold this pose for around five breaths to fully experience the benefits.

Utkata Asana (Chair Pose)

The posture is excellent for building strength in your thighs, quads, and lower back while toning your pelvic floor muscles. To perform Utkata Asana, 

• Stand straight with your feet hip-width apart and both your toes facing forward. 
• Bend your knees as if sitting in a chair, but keep your heels firmly on the ground. 
• Gently raise your arms overhead and bring your palms together. 
• Take a deep breath and hold the pose for five breaths before slowly standing back up. Remember to take it easy and listen to your body as you practice.

Vrksasana (Tree Pose)

This pose can significantly improve your balance and coordination while strengthening essential muscles in your core and pelvic floor. To try Vrksasana, simply 

• Stand up straight with your feet together. Shift your body weight on your right foot, then bend your left knee while placing your left foot on the inner thigh of your right leg. 
• Bring your palms together before your chest, and take five slow breaths. Then, switch legs and repeat the process. 
• Remember to pay attention to your body and do what feels comfortable.

It is essential to start slowly and gradually increase the number of repetitions and the time you hold each pose. Be sure to listen to your body and rest when you need to. If you experience pain, stop the exercise or pose and consult your doctor.

To Conclude

As discussed, the signs of menopause may be different from woman to woman. If you are experiencing incontinence of urine, then first know that it's not rare or uncommon. There are several ways we can address this condition. By incorporating some lifestyle changes and doing regular yoga and exercises, you can manage this condition more effectively.