Managing Bladder Health

As we get older, our bodies go through a number of changes. One shift many adults face is trouble controlling urination. This could be anything from a slight leak when sneezing or coughing to a strong, sudden urge to urinate. 

While this is often seen as a normal part of aging, it can be managed and prevented with the right approach.

Types of bladder control issues

Struggles with incontinence typically fit into one of these four types: 

•  Stress incontinence: Leaking urine caused by pressure on the bladder from coughing, sneezing or physical activity. This is more common in women, especially during and after menopause.

•  Urge incontinence: Feeling a strong need to urinate right away, often followed by leakage. This may be triggered by certain actions like hearing running water.

•  Overflow incontinence: Occurs when the bladder doesn’t empty completely, causing leakage.

•  Functional incontinence: When physical or mental challenges make it hard to reach the bathroom in time.

Maintaining urinary health

Dealing with bladder issues is common, but it doesn’t have to take over your life. If you’re having symptoms, here are some things you can try:

•  Pelvic floor exercises: Strengthening the muscles that control urination is a great way to manage bladder problems. Known as Kegel exercises, these involve tightening and relaxing the muscles that control urination. You can do them anytime, and they help improve control over time. 

•  Bladder training: Training your bladder involves extending the time between bathroom visits. This can help the bladder hold more urine and improve your ability to control when you go. 

•  Lifestyle modifications: Simple changes can make a big difference. Avoid things that irritate the bladder like caffeine, alcohol and spicy foods. Drink less fluid in the evenings to avoid nighttime trips to the bathroom. Keeping a healthy weight helps reduce pressure on the bladder, and quitting smoking can improve bladder health, too.

Medications & professional help

If lifestyle changes and exercises aren’t making a difference, medications can help. Some drugs help calm an overactive bladder, while others strengthen bladder muscles. Talk to your doctor to find the right treatment. Bladder problems may signal other health issues like diabetes or infections, so a tailored treatment plan is essential.

Prevention

Struggles with urinary control don’t have to stop you from living your life. Staying active through regular exercise helps strengthen muscles and improve bladder function. It’s one of the best ways to prevent problems. Programs like SilverSneakers®, which is available to you through your health plan, offer fitness classes that can keep you healthy and help reduce symptoms.

Keeping your bladder healthy

If bladder problems are affecting your life, it’s time to take action. Small changes in your routine can help improve control. And if needed, medical treatments are available to manage the condition. Always remember, you don’t have to face incontinence alone. Reach out to your doctor to discuss symptoms and find a solution that works for you.

Fast Fact

Nearly 1 in 4 older adults experience urinary incontinence, with women more commonly affected than men. 

SOURCE: NATIONAL INSTITUTE ON AGING