Urinary Incontinence
Causes and Solutions in Menopause
Urinary health changes are a common but often overlooked part of the menopause transition. If you’ve noticed shifts in how your bladder behaves—maybe you’re running to the bathroom more often or dealing with unexpected leaks—you’re not alone.
Hormonal fluctuations can affect your urinary system and impact daily life. Still, the good news is that there are ways to manage these changes and maintain your comfort and confidence.
Menopause Urinary Health
Menopause brings a lot of changes, and your bladder and pelvic floor muscles feel the effects too. It is believed that about 50% of people in the menopause transition have some urinary incontinence. That’s a significant number, and it highlights why urinary health deserves attention at this stage of life.
So, what’s causing these changes? As estrogen levels decline, the tissues in your urinary tract become thinner, your pelvic muscles may weaken, and bladder elasticity can decrease. These shifts can lead to:
Thinning of the urethral lining – making it harder to hold urine.
Weakened pelvic floor muscles – reducing bladder control.
A less flexible bladder – leading to increased urgency.
A higher risk of urinary tract infections (UTIs) – due to changes in vaginal and urinary tract health.
These factors contribute to different types of incontinence, including stress incontinence (leaking when you sneeze, cough, or exercise) and urge incontinence (a sudden, intense need to go).
Lifestyle Changes That Help
Fortunately, small adjustments can make a big difference in managing urinary incontinence:
Manage Your Weight
Stay at a Healthy Weight – Extra weight puts pressure on your bladder. Losing 5-10% of body weight can reduce incontinence symptoms.
Pelvic Floor Exercises
Pelvic Floor Exercises – Strengthening your pelvic muscles with Kegel exercises can improve bladder control.
What You Eat and Drink
Your Diet – Caffeine, alcohol, and spicy foods can irritate the bladder, making symptoms worse. Cutting back may help.
Bedtime Beverages
Always stay hydrated, but try not to drink too much right before bed to minimize nighttime bathroom trips.
Bladder Training
Bladder Training – Delaying bathroom visits can help retrain your bladder to hold urine longer.
Medical Options
If lifestyle changes aren’t enough, there are several medical treatments:
Medications – Some medications can reduce an overactive bladder and reduce spasms.
Hormone Therapy – Local vaginal estrogen has been shown to improve incontinence and reduce UTIs.
Pessaries – These small devices, inserted into the vagina, provide extra support to help with stress incontinence.
Biofeedback Therapy – A technique that helps you gain better control of your pelvic floor muscles.
Urinary incontinence isn’t something you just have to “put up with.” Whether through small lifestyle tweaks or medical support, there are ways to manage symptoms and stay in control.
Menopause is a personal journey—what works for one person may not work for another. Finding the approach that fits your needs and keeps you feeling your best is essential. You don’t have to let bladder concerns disrupt your life. With the right strategies, you can navigate this transition with confidence and comfort.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
