In my practice, I hear about women’s incontinence issues quite often. It’s one of the many reasons I created my pelvic floor care talks and workshops. Not enough people are talking about these kinds of women's issues and too many women suffer in silence. For simplicity, this article is focused on women’s urinal incontinence, though men can suffer from urinal incontinence too.
Since I have moved to Brisbane, Australia and am originally from the USA here are some statistics from both places along with general world statistics. According to the website www.contience.org.au, about 37% of Australian women are effected by urinary continence and 50% of those women aged between 45-59 years will experience some degree of urinary incontinence at some point during most any random 3 month period (Citation no. 1*). About 20 million United States women suffer from some kind of urinal incontinence and around 200 million people world wide are effected by the condition (Citation no. 2*). The bottom line is incontinence in it’s varying forms is widespread, especially in the developed nations.
Why does this happen and what are some of the things you can do to prevent it or start to do now to help yourself, maybe even, correct this inconvenient issue?
First, there are several factors to consider when addressing bladder incontinence. These are your genetics, accumulated lifestyle choices, current health, and medical history. All these play a role in affecting your overall pelvic floor health and the most important of these to look at in the present moment is your current health especially in deciding what do do now.
Woman have unique anatomy and generally a larger pelvic outlet (the opening in the hips that allow a baby to pass out of the body vaginally during child birth) which makes us particularly more susceptible to particular pelvic floor issues such as incontinence. In fact, having a baby is one of the factors contributing to incontinence. Many women will experience incontinence at some point right after labour or years later post child birth. However, there are many things that can be done that help keep the pelvic floor healthy, thus the owner happy.
After a baby, if a woman is able, it is important to get adequate rest and not put too much strain on her body. Having a strong support network at this time and for this reason is vital during this time. Not only for the critical bonding period with the new baby but also for the complete recovery of the woman’s body. Too much strain during this “golden month” as it’s sometimes referred too, can over burden the ligaments of the uterus and pelvis that are trying to heal. The uterus sits slightly above the bladder. If the uterus starts to sag not only is their a risk of uterine prolapse but also of bladder issues as well as the uterus can then begin to put weight on the bladder. The uterus is a dense muscle while the bladder is a soft sac, so we really don’t want the uterus sitting on the bladder. Good news is this issue is usually easily corrected with a belly therapy session or two, if this is the cause of urinary incontinence.
Second, if the urinal incontinence is due to a prolapsed or tilted uterus or an imbalance of abdominal muscles (tightness in the diaphragm and upper belly muscles), then a few belly therapy sessions is all that is needed to correct the issue. Seeing a good belly therapist can help gently and externally repositioned the uterus back to it’s ideal position in the pelvis sandwiched between the colon and bladder. A belly therapy session also release belly tension and helps to re balance the hips and pelvic ligaments and muscles. Many of my clients report much better urinal control and comfort after just one or two sessions and with the ongoing self care taught in each initial session or in a three day workshop.
Third, keep the pelvic floor warm and avoid sitting on cold surfaces. Note that if you already have a cold bum, (low thyroid, general fatigue, etc.) then cold surfaces don’t feel cold anymore. Cold metal benches at railway and bus stops can also cause issues especially during the colder months and help to weaken the tissues over time with repeated exposure. Try sitting on a spare jacket or magazine to avoid over exposure to cold surfaces with the pelvic outlet for prolonged pelvic good health. Actually protecting the pelvic floor from cold surfaces is equally important for male and female pelvic health. You might also try vaginal / pelvic steaming if you have had a history of cold exposure to help balance the body and bring warmth back to this area. You can read more about pelvic steaming here.
Forth, for women that are menstruating, a good rule of thumb for awesome pelvic health is to avoid strenuous activity and heavy lifting while on the period. The uterus is engorged during this time and there is extra stress on the uterine ligaments. If the uterus falls down because of too much heavy lifting and stress (pregnant, difficult labour, pulling the baby out with forceps, or too much heavy lifting and physical activity during the period) especially combined with poor diet/ lifestyle choices and cold, this can all lead the uterus to sag inside the body and thus sit on top or the bladder.
Fifth, getting enough magnesium can also have an impact. For some people just increasing
their magnesium intake (this can be both topical and internally taken) may help solve their incontinence issues. Magnesium is vital for nerve and muscle control and function. A study in Tel Aviv Israel showed that taking magnesium hydroxide tablets improved more than 50% of the trial women’s incontinence issues (Citation no. 3*). This outcome is mirrored among some of the Arvigo® practitioner case studies who have used magnesium for themselves and for their clients for urinal incontinence.
Sixth, in addition to enough magnesium, is getting enough vitamin D. A study in the United States observed that older women who had normal levels of vitamin D were 45% less likely to have urinary incontinence and this was just at true for younger woman. Vitamin D is essential for strong bones and muscles (Citation no. 4*).
Seventh, consider finding a good pelvic physiotherapist. Remember just like finding a good car mechanic, or that right house cleaner, not all people of the same profession are created equal and it may take a minute to find the right person in your area to help you. A good practitioner will be skilled to find out just which muscles are working right and which need a little help. If your issues of incontinence is related to surgery or scar tissue such as from an episiotomy then a good pelvic floor practitioner can also help address the scar tissue in the area.
Eighth, if you are a little or a lot overweight and suffering from urinal incontinence try loosing weight. It is important this is done without doing too much jarring exercises such as jogging as this can cause more strain on the ligaments as a woman. Extra weight adds extra stress and tension on the pelvic floor, surrounding organs and ligaments and can lead to more incontinence issues.
Hopefully, if you do have pelvic floor issues, this article gets you started in a good direction or gives you great ideas to keep your pelvic floor and bladder healthy.
Remember to always talk with a doctor to make sure things are right for you especially before beginning anything new. Also remember if you proceed with any advice in this article without additional medical advice then you do so at your own risk and assume all liability.
Since I have moved to Brisbane, Australia and am originally from the USA here are some statistics from both places along with general world statistics. According to the website www.contience.org.au, about 37% of Australian women are effected by urinary continence and 50% of those women aged between 45-59 years will experience some degree of urinary incontinence at some point during most any random 3 month period (Citation no. 1*). About 20 million United States women suffer from some kind of urinal incontinence and around 200 million people world wide are effected by the condition (Citation no. 2*). The bottom line is incontinence in it’s varying forms is widespread, especially in the developed nations.
Why does this happen and what are some of the things you can do to prevent it or start to do now to help yourself, maybe even, correct this inconvenient issue?
First, there are several factors to consider when addressing bladder incontinence. These are your genetics, accumulated lifestyle choices, current health, and medical history. All these play a role in affecting your overall pelvic floor health and the most important of these to look at in the present moment is your current health especially in deciding what do do now.
Woman have unique anatomy and generally a larger pelvic outlet (the opening in the hips that allow a baby to pass out of the body vaginally during child birth) which makes us particularly more susceptible to particular pelvic floor issues such as incontinence. In fact, having a baby is one of the factors contributing to incontinence. Many women will experience incontinence at some point right after labour or years later post child birth. However, there are many things that can be done that help keep the pelvic floor healthy, thus the owner happy.
After a baby, if a woman is able, it is important to get adequate rest and not put too much strain on her body. Having a strong support network at this time and for this reason is vital during this time. Not only for the critical bonding period with the new baby but also for the complete recovery of the woman’s body. Too much strain during this “golden month” as it’s sometimes referred too, can over burden the ligaments of the uterus and pelvis that are trying to heal. The uterus sits slightly above the bladder. If the uterus starts to sag not only is their a risk of uterine prolapse but also of bladder issues as well as the uterus can then begin to put weight on the bladder. The uterus is a dense muscle while the bladder is a soft sac, so we really don’t want the uterus sitting on the bladder. Good news is this issue is usually easily corrected with a belly therapy session or two, if this is the cause of urinary incontinence.
Second, if the urinal incontinence is due to a prolapsed or tilted uterus or an imbalance of abdominal muscles (tightness in the diaphragm and upper belly muscles), then a few belly therapy sessions is all that is needed to correct the issue. Seeing a good belly therapist can help gently and externally repositioned the uterus back to it’s ideal position in the pelvis sandwiched between the colon and bladder. A belly therapy session also release belly tension and helps to re balance the hips and pelvic ligaments and muscles. Many of my clients report much better urinal control and comfort after just one or two sessions and with the ongoing self care taught in each initial session or in a three day workshop.
Third, keep the pelvic floor warm and avoid sitting on cold surfaces. Note that if you already have a cold bum, (low thyroid, general fatigue, etc.) then cold surfaces don’t feel cold anymore. Cold metal benches at railway and bus stops can also cause issues especially during the colder months and help to weaken the tissues over time with repeated exposure. Try sitting on a spare jacket or magazine to avoid over exposure to cold surfaces with the pelvic outlet for prolonged pelvic good health. Actually protecting the pelvic floor from cold surfaces is equally important for male and female pelvic health. You might also try vaginal / pelvic steaming if you have had a history of cold exposure to help balance the body and bring warmth back to this area. You can read more about pelvic steaming here.
Forth, for women that are menstruating, a good rule of thumb for awesome pelvic health is to avoid strenuous activity and heavy lifting while on the period. The uterus is engorged during this time and there is extra stress on the uterine ligaments. If the uterus falls down because of too much heavy lifting and stress (pregnant, difficult labour, pulling the baby out with forceps, or too much heavy lifting and physical activity during the period) especially combined with poor diet/ lifestyle choices and cold, this can all lead the uterus to sag inside the body and thus sit on top or the bladder.
Fifth, getting enough magnesium can also have an impact. For some people just increasing
their magnesium intake (this can be both topical and internally taken) may help solve their incontinence issues. Magnesium is vital for nerve and muscle control and function. A study in Tel Aviv Israel showed that taking magnesium hydroxide tablets improved more than 50% of the trial women’s incontinence issues (Citation no. 3*). This outcome is mirrored among some of the Arvigo® practitioner case studies who have used magnesium for themselves and for their clients for urinal incontinence.
Sixth, in addition to enough magnesium, is getting enough vitamin D. A study in the United States observed that older women who had normal levels of vitamin D were 45% less likely to have urinary incontinence and this was just at true for younger woman. Vitamin D is essential for strong bones and muscles (Citation no. 4*).
Seventh, consider finding a good pelvic physiotherapist. Remember just like finding a good car mechanic, or that right house cleaner, not all people of the same profession are created equal and it may take a minute to find the right person in your area to help you. A good practitioner will be skilled to find out just which muscles are working right and which need a little help. If your issues of incontinence is related to surgery or scar tissue such as from an episiotomy then a good pelvic floor practitioner can also help address the scar tissue in the area.
Eighth, if you are a little or a lot overweight and suffering from urinal incontinence try loosing weight. It is important this is done without doing too much jarring exercises such as jogging as this can cause more strain on the ligaments as a woman. Extra weight adds extra stress and tension on the pelvic floor, surrounding organs and ligaments and can lead to more incontinence issues.
Hopefully, if you do have pelvic floor issues, this article gets you started in a good direction or gives you great ideas to keep your pelvic floor and bladder healthy.
Remember to always talk with a doctor to make sure things are right for you especially before beginning anything new. Also remember if you proceed with any advice in this article without additional medical advice then you do so at your own risk and assume all liability.
- https://www.continence.org.au/pages/key-statistics.html July 4th, 2019
- https://phoenixpt.com/statistics/ July 4, 2019
- https://www.ncbi.nlm.nih.gov/pubmed/9647159, July 4, 2019
- https://www.webmd.com/urinary-incontinence-oab/news/20100322/low-vitamin-d-linked-incontinence, July 4th, 2019