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How the menopause can impact symptoms of incontinence

The menopause is a natural stage of life that most women experiences at some point. It typically begins to affect people in their late 40’s to early 60’s, but there are some people that experience the menopause much earlier. The menopause is a super complex topic, affecting every woman differently, and sometimes coming with a long list of symptoms. If you strip it down to it’s most basic definition, it’s a woman’s body signalling the end of their reproductive years.

With more than 50% of postmenopausal women experiencing some form of urinary incontinence, you can understand why bladder health is such an important talking point. In this article we’ll be talking about how the menopause can impact symptoms of incontinence, and provide a few tips to help you.

Why symptoms worsen during menopause

The role of oestrogen

Firstly, let’s talk about oestrogen. Oestrogen is a hormone that helps to regulate the menstrual cycle, but it also helps to maintain bone strength, skin elasticity, and cholesterol levels. In terms of bladder weakness and urinary incontinence, oestrogen supports the strength of your bladder and urethral tissue. During menopause, oestrogen levels begin to decline. This leads to a weakening of these all-important tissues, in turn affecting your ability to hold in urine.

Hormonal shifts caused by the menopause affect the body in a lot of ways, many of which can make symptoms of incontinence worse. For example:

1. Thinning of vaginal and urethral walls

As oestrogen levels start to decrease, the walls of the vagina and urethra grow thinner, losing some of their elasticity in the process. The weakening of these muscles impact their ability to support the bladder, increasing your chances of leaking.

2. Decreased muscle strength

Your pelvic floor muscles are super important when it comes to holding in pee. During the menopause, hormonal changes can contribute to them weakening, making it harder to control your urine. It’s not all doom and gloom though, there are plenty of low-impact exercises you can perform in the comfort of your own home that will build a strong pelvic floor (more on this further along the article).

3. Changes in your bladder’s behaviour

Menopause can change how your bladder functions. With some women experiencing:

Increased frequency of urination
A sudden and urgent need to urinate
Incomplete emptying of the bladder

These symptoms actually directly correlate to the different types of urinary incontinence.

Stress incontinence – caused by things like coughing, sneezing, or exercise.
Urge incontinence – a sudden, intense urge to pee followed by leakage.
Overflow incontinence – when your bladder doesn’t completely empty. Which leads to frequent dribbles.
Functional incontinence – physical or mental impairment prevents getting to the toilet in time.

4. Weight gain

A bit of weight gain is common during menopause due to a slowing metabolism and the changes in oestrogen levels. Unfortunately excess weight can increase pressure on the bladder, making the symptoms of incontinence worse.

Lifestyle tips to manage menopause-related incontinence

Managing urinary incontinence during menopause can be a challenge, but it’s not impossible. With some lifestyle adjustments While incontinence during menopause can be challenging, several lifestyle adjustments can help manage symptoms effectively.

1. Maintain a healthy weight

You don’t need to train like an athlete, but it might be worth dusting off that old Davina McCall workout DVD. If you’re carrying some extra weight, it can’t hurt to lose a few pounds. As we’ve mentioned before, excess weight can put additional pressure on your bladder, making symptoms worse. Staying active and eating a balanced diet can help you ease up some of the pressure on your bladder.

Low-impact exercises to try

Everyone is different, with different abilities. The exercises listed below are just a general example, so if you find you can’t do them, don’t beat yourself up about it. If there’s any alternatives that you can try instead, go for it!

Walking: Walking is an excellent, low-impact way to maintain overall fitness. Not to mention, it’s also great for your mental health.
Yoga: Ready for zen? Yoga is brilliant for mobility and some poses will even help to strengthen your pelvic floor muscles.
Swimming: Swimming deserves a mention as a joint-friendly exercise known for building strength and aiding weight loss.

2. Strengthen your pelvic floor muscles

A strong pelvic floor is one of the very best ways to manage urinary incontinence in the long term. The muscles form a supportive hammock at the base of your pelvis. As we’ve mentioned before, the pelvic floor is super important, playing a vital role in bladder, uterus, and rectal support, as well as spinal stability and continence. Impressive, right?

Pelvic floor exercises are incredibly simple and can be done discreetly, anytime and anywhere. One of the most effective exercises is the classic Kegel. Here’s how to do it:

Empty your bladder before starting.
Imagine stopping the flow of urine mid-stream or holding in gas.
You should feel a contraction in your pelvic area.
Hold this contraction for 3–5 seconds, then release.
Rest for 3–5 seconds and repeat.
Perform this exercise sitting, standing, or lying down.

Want more ideas? Check out our YouTube video where personal trainer Natalie Small demonstrates effective pelvic floor exercises to keep your bladder in great shape.

3. Make changes to your diet

This is probably nobodies favourite thing to do. But, keep in mind we’re not talking about making any drastic dietary changes. There are some small additions you can make, as well as some things to avoid that can make a significant difference to your incontinence symptoms.

Food & drink to include in your diet to help with incontinence:

Water
Cranberries:
Fruit, vegetables & whole grains
Leafy greens
Bananas

Food & drink to avoid in your diet to help with incontinence:

Coffee (caffeine in general)
Alcohol
Spicy food

4. Stay Hydrated

It might seem logical to cut back on fluids if you’re dealing with incontinence, but this can actually make things worse. Dehydration leads to dark, concentrated urine that irritates the bladder and increases UTI risk.

Proper hydration keeps your urine diluted, which helps avoid irritation. A simple way to check if you’re drinking enough is to observe the color of your urine—it should resemble the pale golden hue of champagne (the drink isn’t necessary, just the color!).
By staying hydrated, you’re giving your bladder the best chance to function well and keeping UTIs at bay, especially during the hotter months.

Medicine and supplements

If you think you’re starting to go through the menopause, have a chat with your GP. They can provide you with a comprehensive list of available treatments and possibly signpost some alternatives to try.

1. Hormone Replacement Therapy (HRT)

HRT is a common treatment for menopausal symptoms, including incontinence. HRT works by restoring your bodies oestrogen levels. The increase in oestrogen can improve bladder and urethral tissues. If you think HRT might be right for you, have a chat with your GP.

2. Bladder training

Some people have found it beneficial to set up a toilet schedule to avoid being caught short. Rather than waiting for the urge to pee, you can be proactive and empty your bladder in advance. This is sometimes called timed voiding or bladder training. By setting a toilet schedule, you can help to reduce your risk of having an accident.

3. Bladder supplements

Our industry-leading bladder supplements are created with a blend of pumpkin seed extract and soy isoflavones to deliver a bladder-boosting experience. It was our mission to create a supplement that’s affordable, but also delivers the best results on the market. We’ve accomplished that mission. We’re totally thrilled to bring our amazing customers another product we can be proud of.

Using only natural ingredients, you can strengthen your bladder and experience 73% fewer leaks in as little as 8 weeks. Some supplements on the market take 10 weeks, or even 12 weeks. To us, that’s too long. Our unique blend of ingredients can ease your symptoms in just 8 weeks, saving you money in the long run.

Our clinically tested formula is a groundbreaking achievement in the incontinence market, boasting a 69% reduction in night-time leaks. Nocturia (leaking at night time) is a super common type of incontinence and one that most people could do without.

Shop Vivactive Bladder Supplements

Take care of your mental and emotional wellbeing

Living with incontinence can impact mental health. It’s a constant challenge and for some people, a cause of stress and embarrassment. With 14 million people in the UK experiencing some form of bladder leakage, it really shouldn’t be this way.

Normalise the experience: Remind yourself that incontinence is a common condition experienced by millions of people worldwide. Sharing your experiences with supportive friends, family, or joining a support group can provide a safe space to discuss and get some perspective on your situation.

Educate yourself: Understanding the causes and management techniques for incontinence can help you regain a sense of control and empowerment. Knowledge about available treatments, exercises, and lifestyle changes can significantly improve your quality of life and boost confidence.

Open and honest conversations: Encouraging open and honest conversations about incontinence can help normalise what you’re experiencing and create a safe space for people to share their experiences. By breaking the silence and speaking openly about your incontinence, we can promote understanding and compassion, while also offering support and solidarity to those who may be struggling.

Support groups and networks: Joining or starting support groups and networks specifically for individuals with incontinence can be seriously beneficial. They provide an opportunity for people to connect with others facing similar challenges, share advice, exchange coping strategies, and offer emotional support. By fostering a sense of community, these groups can help combat feelings of isolation and empower you to overcome the stigma associated with incontinence.

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