‘What would you say is the last female taboo? If you are a mum then it probably won’t surprise you to know that it is bladder sensitivity or adult incontinence (AI). After four children, surprisingly I don’t suffer too much, but I have many friends who do!
1 in 3 women over the age of 18 experience this problem at some point in their lives, and for millions of women, it is pregnancy and child birth that bring about this condition.
Despite being such a wide spread problem, us women still find it hard to talk about. You are not alone if you suffer from this, and there is no need to struggle in silence. Today, Always Discreet are releasing new research which reveals millions of British women are feeling older than their years and 42% of women with frequent bladder leaks agree that the condition makes them feel older.
Always Discreet launches the research as part of its mission to break the silence around AI so that women can feel empowered to live the age they feel inside, with nothing holding them back. With nearly half (45%) of sufferers admitting sensitive bladder affects their happiness, the brand wants to help give these women a voice by inviting them to share their stories.
Live the Age You Feel Inside Expert Tips
Always Discreet for sensitive bladder believes that every woman should be able to live the age they feel inside with nothing holding them back. Here are some top tips from Campaign Ambassador and GP Dr Sarah Jarvis:
IT’S GOOD TO TALK
Share how you are feeling with someone. If you feel too embarrassed to speak to a loved one then set up an appointment with your GP. Millions of women in the UK suffer from sensitive bladder, you are not alone and there is help available.
SET A SCHEDULE
Your bladder is trainable: if you’re troubled by needing to pass water very often and needing to rush to the toilet, talk with your doctor about a daily schedule to build up your bladder’s holding capacity. Remember; allow your bladder to empty completely each time you go to the toilet.
DRINK JUST ENOUGH
There’s no need to avoid drinking in order to reduce the urge to visit the bathroom. Limiting your water intake makes your urine more concentrated, which boost your chances of bladder irritation.
BYE, BYE BARISTA
Caffeine, alcohol and fizzy drinks could be your new worst enemies– they can irritate a sensitive bladder. Everyone with sensitive bladder could benefit from cutting down on alcohol. If your symptoms include needing to rush to the loo, try limiting those coffees, teas and carbonated beverages for a week or two to see if it helps.
If you experience anxiety, worry and concern because of your sensitive bladder, mental relaxation can be a very valuable aid. Avoid worrying about problems excessively. Deliberately include activities in your daily life that bring you pleasure for example meeting friends, going to the cinema or taking a walk.
Top tips for taking care of your sensitive bladder whilst exercising fromBody Control Pilates founder, Lynne Robinson:
Pilates, yoga, cycling, tai chi, brisk and Nordic walking are all great low impact activities that will keep you fit.
AVOID THE CRUNCHES
Strong abdominal exercises can put too much pressure on your pelvic floor. Opt for gentler core exercises instead, to keep your abdominals in shape.
DO YOUR PELVIC FLOOR EXERCISES DAILY
By practicing at least three times a day, these exercises can help you strengthen your pelvic floor muscles and give you more control when you need it. If you’re not sure how to do them, speak to your doctor or visit Always Discreet.
WALK, STAND, SIT TALL
Be aware of your posture whilst you exercise and go about your daily activities. Slouching inhibits your deep core muscles from working properly.
Learn to breathe more efficiently with Pilates or yoga. Never hold your breath while exercising as this puts pressure on your pelvic floor.
We perform many of our daily activities without consciously thinking about our movements. Stand square and close, bend from your knees and hips, keeping your back straight.
Do you suffer with this condition? If so, do you have any tips to share?’