4 ways to stop those embarrassing bladder leaks

Keep waking up in the night to pee? You’re not alone. If your precious sleep is constantly disrupted by bathroom trips and you dread long car journeys or being caught short, then you aren't the only one struggling.

You could be experiencing a very common condition called Overactive Bladder (OAB), which affects as many as one in three women in the UK. But you don’t need to suffer in silence.

This is where bladder care company Jude can help – it’s here to offer holistic and preventative solutions, open up honest conversations about incontinence, and help you get on with your life, leak-free. And you can start today with these four simple steps…

1. Cut back on caffeine – and some other foods too

Certain foods and drinks can aggravate symptoms, but a few dietary changes can reduce them. If you suffer from bladder problems, limiting or avoiding alcohol, spicy and acidic foods, as well as caffeine, can help.

In fact, nearly 50% of people over 60 who drank more than 300mg of caffeine a day (around three cups of brewed coffee, or five cups of instant, or about seven cups of tea) suffered from overactive bladder symptoms, according to research. A 2016 study published in Current Urology found that this percentage was ‘significantly higher’ than that of people who had lower amounts of caffeine.

Fizzy drinks, chocolate, citrus fruits, tomatoes and tomato-based products such as ketchup, as well as artificial sweeteners, can also cause flare-ups. Plus, sugary foods, honey and raw onion can put you in a world of pain, so it’s worth limiting or avoiding these irritants.

2. Don’t go “just in case”

If you suffer from an overactive bladder, then you probably assume that one way to deal with it is to go to the bathroom as often as possible “just in case”. Wrong!

These last-minute toilet breaks when you don’t need to go could be making the problem worse – it’s actually “retraining” you to need the loo more often. Instead, it’s important to listen to your body’s, and bladder’s, cues.

Make sure your bladder is fully empty

When it actually comes to peeing, avoid straining your muscles and forcing the stream. Instead, place both feet firmly on the ground, and elbows on your knees. This position helps the pelvic floor muscles relax and lets the bladder fully empty.

Out and about when you need to go? While public toilets might not be the cleanest, it’s better to cover the seat with toilet paper and then sit, rather than hover over it, as hovering can stop the bladder from emptying completely, causing damage to the pelvic muscles.

3. Try Jude bladder control supplements

Oestrogen plays a key role in bladder strength, and a lack of it can have a negative effect on urinary health. During menopause, your body produces less and less of this important hormone, which can weaken the bladder and pelvic floor. But supplementing your diet with plant-based oestrogen can reverse this, strengthening bladder function and improving overall urinary health.

And surprisingly, research has found that pumpkin seed oil is particularly efficient at improving bladder control. These clever seeds are packed with essential nutrients including magnesium, potassium and zinc – all of which help relax the bladder muscles naturally.

Trusted by more than 35,000 people

That’s where Jude’s Bladder Control Supplements can be a game changer. Just one daily dose has 71 pumpkin seeds worth of nutrients, along with soy germ extract, a high-quality plant-based compound that mimics oestrogen. Together, these two natural ingredients are clinically proven to strengthen pelvic muscles and reduce that feeling of urgency.

It’s so effective that 9.2 out of 10 participants in a clinical trial said taking Jude’s formula had improved their quality of life. A further study found that 66% of participants reported fewer daily leaks, and 70% fewer night-time bathroom visits.

Developed with urogynaecologists and Harvard Medical School professor Leena Pradhan-Nabzdyk, PhD, MBA, Jude’s Bladder Control Supplements have been tried and tested by more than 35,000 people in the UK.

Leena recommends a course of at least three months for best results. She says: “I strongly recommend at least a 12-week treatment to significantly reduce urination urgency, plus daytime and night-time frequency.”

4. Do Kegel exercises

Kegel exercises can strengthen your pelvic floor muscles. They’re the ones that most of us know we should do, but hardly any of us actually get round to. But just five minutes of practice, three times a day, can make a real difference – and you can do them while watching television, cooking a meal, or many other things for that matter.

Kegel exercises have been shown to really help with bladder health. Studies suggest that pelvic floor muscle training could also improve your sex life. Win, win!

Here’s how to do Kegel exercises:

Identify the right muscles

To find your pelvic floor muscles, stop peeing midstream. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although it is easiest to do them lying down at first.

Hone your technique

To do Kegels, pretend you’re sitting on a marble and imagine tightening your pelvic muscles as if you’re lifting the marble. Try it for 2-3 seconds at first, then relax for a count of three.

Repeat three times a day

Aim for at least three sets of 10 to 15 repetitions a day. Pilates is also worth a try. It strengthens your core muscles, which can help reduce leaks.