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Call us on

 01952 913112

Opening Times

  • Monday - Friday9am - 5pm
  • Saturday & SundayClosed
  • Christmas DayClosed
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  • New Years DayClosed

How to experience less bladder leaks and seize the day

It’s common for people experiencing bladder leakage to simply accept their fate. But, did you know that by incorporating some lifestyle changes, you can make a real difference to your bladder weakness? You don’t need to just live with the issue, you can do something about it. Whilst you might not totally cure what’s going on down there, you can take steps to manage it better. In this article, we’ll be taking a look at some of the things you can do to build a stronger bladder and help you take control of your leaks. That said, if you haven’t done so already, you should probably contact your GP to let them know what’s happening. If you have an underlying condition that’s causing you to have an overactive bladder, you’ll want that looked at first. 

So, let’s get into it. 

Bladder leakage, also known as urinary incontinence, is more common than you might realise. According to the UK Gov, 1 in 10 people are experiencing some kind of bladder leakage. That’s a huge portion of the population. It affects millions worldwide and can happen to anyone. It’s most common in women, but it also affects men too. The good news is that with a few simple lifestyle adjustments, you can experience less bladder leakage and regain your confidence. 

Build a strong pelvic floor

Building a strong pelvic floor is a great first step to regaining control of your bladder. These muscles support your bladder and help control your urine retention. When they’re strong, they’re better at holding in urine until you’re ready to go. The pelvic floor makes up a group of muscles that form a hammock-like structure at the base of your pelvis. Your pelvic floor has several vital functions: It supports organs like your bladder, uterus, and rectum, while also maintaining continence, and providing stability to your spine and pelvis. So, probably important that we keep in good shape huh? 

Some exercises, such as kegels, can be performed anywhere, anytime, without a single person knowing you’re doing them. 

How to perform a kegel

Kegel exercises are the go-to workout for your pelvic floor. They’re easy to do and can be done almost anywhere, anytime. Here’s how to get started:

  • Empty your bladder before starting 
  • Imagine you’re urinating and you suddenly need to stop mid-stream (alternatively, imagine you are trying to stop passing wind)You should feel a contraction inside your body in the pelvic area
  • Hold the contraction for 3 to 5 seconds, then release
  • Wait 3 to 5 seconds and then repeat the contraction
  • You can perform this stood up, sat down, or laying down
If you’re keen to learn some more techniques, why not watch our Youtube video? We enlisted the help of our friendly personal trainer, Natalie Small, to run through some pelvic floor exercises that will keep your bladder in tip-top shape. 
 

Get on your bike!

But, why stop at kegels? If you’re mobile enough, you should consider getting in some exercise. Not only does exercise have a whole host of benefits for your physical and mental health, it can also have a positive impact on your bladder muscles. Try incorporating forms of exercise that strengthen your core, like Pilates or yoga. 
 
If you’re experiencing bladder leaks, the idea of exercise in any form might be a bit daunting. That’s totally understandable, as bladder weakness can be a point of anxiety for many people. But, rest assured, you totally can exercise if you’re incontinent. Have a read of our blog post for some handy tips to get you started.

Eat & drink with bladder health in mind

You might not realise, but the things you eat and drink play a part in what goes on in your bladder. There are a bunch of foods and drinks that can benefit your bladder, but there are also some you should avoid. Health is the name of the game, so we want to steer clear of anything that’s going to lead to irritation. Irritation can increase the likelihood of leakage.  

Stay hydrated

One of the best things you can drink for your bladder health is water. People with urinary incontinence are encouraged to still drink the recommended allowance of water. Drinking water is essential for keeping the body healthy. The British Nutrition Foundation recommends drinking six to eight glasses daily. If you dehydrate yourself, you could potentially put yourself in danger. Especially in the summer. Plus, dark, concentrated urine that comes with dehydration can irritate your bladder, or cause a UTI. In fact, it’s thought that dehydration is one of the leading causes of UTIs. You may or may not know that UTIs are really really bad for people with bladder weakness and should be avoided at all costs. 
 
Cranberry juice has long been touted for its antioxidant properties which are known to help prevent UTIs. As we’ve mentioned, UTIs are something we are really, really, trying to avoid. So incorporating a glass or two of cranberry juice into your day will help you keep on top of it. You can usually pick some up for a reasonable price in most supermarkets. Plus, it tastes really nice.

Choose bladder-friendly food

Certain foods are more bladder-friendly than others. Here are some you can include in your day-to-day:
 
  • High-fiber foods
  • Cranberries
  • Leafy greens
  • Bananas
If you’d like to read a bit more about which foods are great for supporting your bladder health, check out our other blog post ‘4 foods to keep your bladder healthy and what to avoid’. 

Avoid Bladder Irritants

Some foods and drinks are known to irritate the bladder. While everyone is different, it’s often helpful to limit or avoid the following:
 
Don’t shoot the messenger, but alcohol, caffeine, fizzy drinks, spicy food, and artificial sweeteners are all bladder irritants. They can cause the bladder to contract more frequently or with more intensity, leading to leaks and accidents. 
 
Alcohol is a diuretic, which means it increases urine production and can make incontinence worse. Caffeine also sits in the same camp, it has diuretic effects and can irritate the bladder lining; this is a difficult one to avoid if you’re a coffee fiend. Try switching to decaf if you need to break the habit. Fizzy drinks like lemonade, cola and sparkling water can be problematic because the bubbles can create gas in the bladder, leading to urgency and leaks. Spicy foods and artificial sweeteners have also been linked to bladder irritation and incontinence.
 
By limiting or avoiding bladder irritants, you may be able to reduce the frequency and severity of your incontinence symptoms. This can help you feel more confident and comfortable in your daily life, and may also reduce your reliance on incontinence products.
If you notice a certain food or drink tends to make your bladder leakage worse, try cutting back or eliminating it from your diet to see if it helps.
 

Try out some useful supplements

On top of exercise and nutrition, certain supplements can support bladder health and contribute to reduced leakage. Always talk to a GP before taking any supplements, as they could interfere with medication or other health issues. But, here are a few you can pick up easily that might give you a bit of a boost!
 
Magnesium Supplements
Magnesium plays a key role in muscle function. Taking a magnesium supplement can help relax bladder muscles and reduce the symptoms of urinary incontinence. 
 
Vitamin D
Vitamin D is essential for muscle health and can support the proper functioning of your pelvic floor muscles. Studies suggest that people with lower levels of vitamin D may be at a higher risk of urinary incontinence. Consider getting your vitamin D levels checked by doctor, and if needed, get yourself some vitamin D supplements.
 
Vivactive 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.
 

Supplements and more

Pick up some top protection 

It’s unlikely that our recommended changes are going to fix anything overnight, so in the meantime, you’re going to need some top-tier incontinence products to keep you going. That’s where we come in! 

We’re a budget brand with a difference. We provide premium products, rivalling and sometimes beating the leading household name brands. The big difference? Our products are far cheaper. With Vivactive you can get the same comfort and practicality from the brands you’re used to, but at a fraction of the cost. 
 
We totally understand that everyone has a massive shortage of money at the moment, but you shouldn’t have to cut back on necessary items like wearable incontinence products to make ends meet. Incontinence items aren’t a luxury, they’re a necessity, and you shouldn’t have to pay over the odds to get a good quality pair of pants.
 
Our online-only approach means that we can offer products far cheaper than supermarkets and pharmacies. We’re also experts in the field. Do you think the shelf-stacker in your local shop would be able to help you with complex incontinence-related issues? Probably not. We can. We pride ourselves on our fantastic customer service - we really care about our customers.

 

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