Why we wee wee wee all the way home

Why we wee wee wee all the way home

by Ruth Davy, RGON, Bachelor of Nursing, MPH, Women’s Health Nurse

Bladder health is a topic we don't often talk about even though over 40 percent of us suffer from bladder issues. Whether you wet with exercise or your bladder spasms as you get close to the toilet.  When you need to go that front door key can't unlock that door fast enough! 

What is bladder weakness? It can be as much as losing control when you laugh or cough, to really restricting you on a daily basis and intruding on your enjoyment of life. You may find you are unable to enjoy activities such as running or jumping on the trampoline with your kids without the fear of wetting yourself.

You may ask yourself why you lose control. Bladder weakness at any stage of life is annoying and frustrating; but it is most common in women who have given birth and/or are in menopause. As we get older our oestrogen levels drop, a process that starts in our 30s, our bladder walls and pelvic floor muscles thin loosing strength and elasticity. The pelvic floor muscles weaken with the trauma of giving birth, endometriosis and straining on the toilet when constipated.

The pelvic floor muscles are a group of muscles that surround the bladder and urethra and also support the uterus and internal organs. These muscles also control urine flow and contract during orgasm. If weakened the muscle cannot perform its function and bladder weakness results. You can think of the pelvic floor muscles like a trampoline. With age the springs and mat weaken, so too do our muscles. The harder someone jumps and heavier they are effect how trampoline mat is weakened. Our bladder is the same. Overweight women put a strain on their bladder. Losing weight combined with pelvic floor exercises makes a big difference to bladder weakness.

In addition to losing weight there are exercises you can do to counteract bladder weakness. These include pelvic floor exercises, pilates, yoga and physiotherapy. Pelvic floor exercises are a series of voluntary contractions of all the perineal muscles and are designed to strengthen all the muscles in this area. Simply put, the exercise involves contracting of the muscles used to stop a flow of urine. You’ll notice a 70 percent improvement to your bladder health if you shed some kilos especially around the midsection and do regular pelvic floor exercises.

Imagery can often help when trying to do your pelvic floor exercises. Start by sitting on a hard chair or on the floor or lie down on your back with your knees bent. Think of your pelvic floor muscles as an elevator closing its doors (contracting) and then going up to the fifth floor (lifting). Remember to breathe. The elevator pauses on the top floor before going back down stopping at every floor on the way down. Repeat this 10 to 20 times per day.

Once you learn how to contract these muscles you can do them anywhere at any time. Put reminders around the house such as stickers or notes in your diary.  Whenever you open the fridge do a set. I personally do mine combined with Pilates exercises at the gym or on the floor at night. It feels great and is rewarding as my back and abdomen get their work out at the same time. Keeping your core muscles strong also supports the bladder. 

If your bladder senses a toilet nearby and goes into a spasm the trick is to do your pelvic floor exercises. Ignore the bladder spasm by taking deep breaths, count to 10 slowly and lift your right big toe up towards you. Pull up your pelvic floor muscle now wait for the spasm to stop. Then slowly walk to the toilet and empty your bladder. Well done you are on your way to bladder control. Keep it up.

What we drink, how we exercise and our lifestyle will also alter our bladder control. Cut out caffeine, soft drinks and energy drinks. What is there to live for? Plenty! Try a decaffeinated or herbal tea. Cranberry Juice is a tried and true remedy for bladder problems try Lite Ocean Spray Cranberry Juice. Parsley soaked in hot water helps fight bladder infections and it’s cheap! Not to mention very refreshing as well.

Some women have chronic bladder infections during menopause. Cranberry juice tablets daily can help. If you have no improvements see your family doctor for estrogen cream and/or low dose antibiotic continuously. 

Bladder weakness at any stage is annoying and ongoing can become extremely frustrating and upsetting. None of us needs the stress that experiencing bladder weakness can bring to our lives, and no one deserves to be restricted in enjoying life to the full. For personal bladder control session or education sessions in the community phone The Well Women Clinic 09 846 7886 Ext 0.

Ruth Davy CEO. Women's Health Nurse.

Other articles by Ruth: Va Jay jay and lubes

About Ruth Davy
Ruth is a regular contributor to wisanow.  Ruth Davy is co founder and trustee of WONS, Well Women and Family Trust. A social entrepreneur she leads the organisation to address inequalities in health for high need women and their families.

Keeping the women well keeps the family well. Having recently completed her Master in Public Health in reducing inequalities for Maori and Pacific women in cervical screening, Ruth combines her public health and nursing background to enable innovative public health programmes to develop. Working with Maori, Pacific and Asian communities building their capacities through self empowerment has resulted in Ruth initiating the Asian Foundation of New Zealand; the Chinese Women’s Wellness Community Group; the Korean Women’s Wellness Community Group; the Maori and Pacific Short Courses in Community Women's Health Promotion.

Ruth is currently working with Maori key stakeholders to address the high mortality rate for Maori women in New Zealand. She also mentors Pacific trusts in capacity building to address their wide range of health issues. Ruth is also dedicated to increasing the capacity of the primary health care sector through training in cervical screening, women’s health and vaccinations.

Developing new training programmes that support cultural competency and wellness models has resulted in Ruth publishing articles and presenting nationally and internationally.

Contact:
Ruth Davy
Women’s Health Nurse
CEO Well Women Clinic / Education
Ph 846 7886
admin@wons.org.nz

Contact details for private clinic or education sessions on a range of menopausal issues:
Phone: (09) 846 7886 ext 0        or                  Email us at: admin@wons.org.nz