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Call us on

 01952 913112

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How to experience fewer bladder leaks

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. 

How to stop bladder leaks

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 on exercising whilst experiencing incontinence.

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.
 
See our blog on the best drinks for incontinence to learn more. 

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

Investing in quality incontinence products can give you confidence day-to-day. Find the products that work best for you and they will support you during those times when you do experience bladder leaks. Whether it’s incontinence pads, incontinence pants, or disposable adult nappies that you need, all provide a specific purpose depending on your needs.

How to stop bladder leaks when coughing

Coughing can put a lot of pressure on your bladder, which can lead to leaks. If you find yourself leaking when coughing, then it’s beneficial to follow the above guidance to have the best chance of improving your pelvic floor muscles and supporting your body in controlling leaks. Some tips include:

  • Strengthening your pelvic floor muscles
  • Maintaining a healthy weight
  • Avoiding constipation
  • Practicing good bladder habits
  • Using bladder control products

Bladder leaks during pregnancy

During pregnancy, hormonal changes can weaken the pelvic floor muscles and increase the risk of bladder leaks. Here are some tips to manage bladder leaks during pregnancy:

  • Perform pelvic floor exercises: Kegel exercises are especially important during pregnancy to help strengthen your pelvic floor muscles.
  • Drink plenty of fluids: Staying hydrated is important during pregnancy, but avoid drinking too much caffeine or alcohol, as these can irritate your bladder.
  • Empty your bladder frequently: Don't hold your urine for too long, as this can put additional pressure on your bladder.
  • Wear comfortable clothing: Loose-fitting clothing that doesn't constrict your abdomen can help reduce pressure on your bladder.
  • Use incontinence products if needed: Incontinence pads or liners can provide extra protection and peace of mind during pregnancy.

Best pads for bladder leaks

Vivactive Large Shaped Pads

Vivactive Large Shaped Pads offer reliable protection with a focus on comfort and security. They are designed with a fast-absorbing core that quickly draws moisture away from the skin, keeping you feeling dry and confident. These pads feature reinforced leg cuffs to prevent leaks and are made with soft, breathable materials that are kind to your skin. They are also designed to be worn with Vivactive fixation pants for a close-to-body fit and maximum security.

Vivactive Lady Discreet

Vivactive Lady Discreet pads provide discreet and comfortable protection for everyday confidence. They are designed with a thin profile and TRIPLE LAYER LOCK™ technology for rapid absorption and odour control. The pads are individually wrapped for convenience and feature an adhesive strip to keep them securely in place. With a soft top sheet enriched with Aloe Vera, Vivactive Lady Discreet pads are gentle on the skin.

Age Co Maxi Absorb Discreet Pads

Age Co Maxi Absorb Discreet Pads offer comfortable and reliable protection for those with active lifestyles.
These pads are designed to fit discreetly within your own underwear and feature a waterproof backing for added confidence. The breathable material ensures comfort throughout the day, while the self-adhesive strip keeps the pad securely in place. Odour control technology helps to neutralise unwanted smells.

Attends Soft

Attends Soft pads provide discreet and comfortable protection for light incontinence. These pads are designed with a fast-acting absorption core that quickly draws moisture away from the body, keeping you feeling dry and confident. The soft, breathable material promotes airflow to reduce dampness, while the fixation tape ensures a secure fit within your underwear. Attends Soft pads also feature effective odour control to keep you feeling fresh. 

TENA Light Sensitive Liners

TENA Light Sensitive Liners are perfect for those with sensitive skin who need reliable protection from light leaks. These liners are free from fragrances and dyes, making them gentle and safe for even the most delicate skin. Dermatologically tested and made with breathable materials, they help maintain your skin's natural moisture balance. The Dry Fast Core quickly locks away urine, keeping you dry and comfortable.

Always Discreet

Always Discreet pads offer discreet and reliable protection for those experiencing light to moderate incontinence. Their DualLock core quickly absorbs liquid and distributes it evenly throughout the pad, keeping you dry and comfortable. These pads are designed to be ultra-thin yet still provide excellent protection against leaks with anti-leak guards and odour-neutralising technology. Always Discreet pads are individually wrapped for convenience and contoured for a comfortable fit. 

Shop with us today

Experiencing bladder leaks? If you’re looking for some incontinence pads that fit your needs, then be sure to take a look at our range of products. We have a range of products for both males and females from brands such as Vivactive, TENA, Age Co, Abena, Attends, and more.

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