Fix the Leak

If you’ve ever felt a sudden unexpected leak when you sneeze laugh or lift something heavy, you’re not alone.

Stress incontinence is common in middle age and particularly so in those over 80, according to the NHS. In fact, around one in three women experience it at some paint. “Stress incontinence is more usual than hayfever, but certainly not discussed as much”, says Jane Simpsobn, a continence specialist and author of The Pelvic Floor Bible.

What is it? Stress incontinence happens when urine leaks out at times when your bladder is under pressure – for example, when you cough, laugh, lift something or exercise. But for many, it’s not just about the odd leak. The fear of accidents can affect confidence, stopping you from going far from home or enjoying activities.

What causes it? Like all muscles, the pelvic floor can lose elasticity with age. In women, pregnancy and childbirth can also take a toll on the pelvic floor, while hormonal changes during menopause can weaken it. Around one in 10 men will experience urinary incontinence in their lifetime, often linked to prostate issues.

Does lifestyle contribute? Constipation from a low-fibre or a poor diet can cause problems, as can chronic coughing or sneezing, which you might experience with conditions like hayfever or if you smoke. There is some evidence that repetitive heavy lifting or high-impact sports can strain the pelvic floor over time. Being overweight can increase your risk too.

Care for your pelvic floor. Pelvic floor muscles are probably the most important, ignored and under-appreciated muscles in our body. It’s vital we all do pelvic floor exercises, even if we don’t have a problem.

Drink smart. Cutting back on fluids can back-fire – concentrated urine irritates the bladder. Sip water steadily all day, but limit caffeine and alcohol.

Keep things moving. Constipation, and all the straining it involves, puts pressure on the pelvic floor. Eat plenty of fibre and drink water. Staying active and a healthy weight can also help.