Menopause brings a lot of changes – some predictable (hello, hot flashes) and some sneaking up on you like a 3 a.m. bathroom trip you didn’t see coming.
One shift that can leave you scratching your head is how menopause can mess with your bladder. Maybe you’ve noticed you’re running to the restroom more often or dealing with occasional leaks.
First off, you’re not alone. Second, there’s a lot you can do about it! Let’s chat about what’s happening and how you can take action (and even laugh about it along the way).
WHAT’S UP WITH MY BLADDER, ANYWAY?
During menopause, your body produces less estrogen, and here’s the thing – estrogen isn’t just for periods and pregnancy. This hormone helps keep your pelvic floor, bladder, and urethra in tip-top shape. When estrogen decides to pack its bags, these tissues can become weaker, thinner, and less stretchy, which might have your bladder acting… well, a little out of character.
What does this look like? Maybe you’re making urgent sprints to the bathroom, or struggling to empty your bladder completely when you get there. Some women notice leaks during a sneeze, laugh, or jump (trampoline time is basically cancelled).
And hey, age brings other challenges, too, like muscle changes, hydration shifts, and just life in general. But guess what? None of this has to be your new normal. There are easy, real ways to keep your bladder on its best behavior.
3 SIMPLE WAYS TO ADAPT AND STAY IN CONTROL
1. Show Your Pelvic Floor Some Love
Your pelvic floor is like the unsung hero of your body. This group of muscles works hard behind the scenes, supporting your bladder (and other important organs, like your bowel and uterus) and helping keep leaks under control. But like any muscle, your pelvic floor needs a little TLC to stay healthy strong. (However, with your pelvic floor, it’s less about strength and more about getting your pelvic floor moving in its full range of motion.)
Pelvic floor exercises, like kegels, are a great starting point. They’re easy, effective, and can be done while binging your favorite Netflix show or waiting in line at the store. BUT—and this is a big but—you’ve got to do them right.
It’s not just about random squeezing. Many people don’t even target the right muscles. That’s where a course like Leak Less, Laugh More comes in handy. (We help you get it right the first time so those exercises actually work.)
2. Re-Think Your Drinking Habits
Staying hydrated is a balancing act, especially during menopause. Sure, cutting back on drinks might seem smart to avoid extra bathroom trips – but dehydration can irritate your bladder too. The other extreme? For some, guzzling coffee, soda, or citrusy drinks, which can make your bladder loopy in a whole new way. (Since everyone’s bladder is different, they’re all irritated by different things.)
The trick? Stick to plain old water, and sip it consistently throughout the day. No need to chug a gallon at once – this isn’t a frat party. If you’ve got a sneaky habit of drinking things that might poke your bladder (caffeine, I’m looking at you), we help you figure out what’s worth keeping and what’s not. Small tweaks, big payoffs.
3. Teach Your Bladder Some Patience
Bladder training might sound intimidating, but it’s just a fancy term for teaching your bladder to hold out a little longer between trips. The idea is to gently stretch the time between bathroom breaks so your bladder doesn’t hit the panic button every 30 minutes.
At first, it might feel counterintuitive – especially if urgency is constant – but with some guidance (that’s what we’re here for!), it’s totally doable. The best part? You’re recovering some much-needed bladder confidence and ditching the fear of constant interruptions.
YOU DON’T HAVE TO DO THIS ALONE
Your bladder is its own boss, but that doesn’t mean you’re powerless. Every woman’s body is unique, and there’s no one-size-fits-all solution for pelvic health (spoiler alert: trendy gadgets and “miracle” products aren’t it). That’s why we break it all down into simple, doable steps in our Leak Less, Laugh More course.
We walk you through tailored exercises and strategies to retrain your bladder – all in a way that’s easy to understand and implement. Plus, we sprinkle in humor because honestly, laughing through life’s quirks beats stressing over them, right?
Menopause may bring surprises, but it’s also the perfect time to reconnect with your body, take the reins, and show your bladder who’s boss (spoiler alert – it’s you).
Join the Leak Less, Laugh More course and get back to feeling like, well, YOU. With expert guidance, a sprinkle of humor, and a manageable action plan, you’ve got everything you need to tackle bladder drama head-on. It’s time to take charge and keep laughing, leak-free.