6 wee tips for better bladder control (relax, it happens)

As Irish women, we're no shrinking violets when it comes to speaking out about the health of our families, friends and children.

When it comes to ourselves, however, it seems we still have a tendency to brush things under the carpet... especially when it comes to one wee issue: bladder control. According to new research, fifteen percent of Irish people experience overactive bladder (OAB) symptoms - yet almost 90 percent avoid visiting their doctor. In fact, 22 percent of Irish people claim they would either do nothing or are unsure of what to do if they experience OAB symptoms – and almost one in three report embarrassment as the key barrier to seeking help for OAB. Well, physiotherapist Maeve Whelan has devised some simple tips for managing bladder control:

“A leaky bladder doesn't have to take over your life and cause embarrassment,” says Maeve. “There are some simple solutions you can try right away to curb urinary incontinence."

Ready to deal? Here's what Maeve recommends:  1. Pelvic floor exercises strengthen the pelvic floor muscles. As with any muscle, regular exercise can make these muscles stronger and help you prevent or control urinary incontinence and other pelvic floor problems. You can do pelvic exercises discreetly just about any time, whether you’re driving in the car, sitting at your desk or relaxing on the couch. 2. Cut out caffeine and alcohol. Both make you produce more urine, and research shows that drinking a lot of coffee increases the likelihood of incontinence in women, as caffeine may have a diuretic effect. This diuretic effect increases the amount of urine you make. 3. But don’t avoid water! Drink six to eight glasses of water per day. Cut back in the evening if you leak overnight, but do drink throughout the day. If you don't, your body will still make urine, but it will be concentrated and can irritate the lining of your bladder, causing more of an urge. 4. Keep track of your symptoms. A ‘bladder diary’ is a good way to keep track of symptoms. Record when you visit the toilet during the day, as well as what and how much you drink and any times that you have had a leakage. The diary can help you and your doctor see how often you go to the toilet each day and the longest time between visits. With this information you can gradually increase the time between your trips to the toilet. 5. Watch what you eat. Extra body fat can lead to urine leaks - it puts pressure on the bladder or the urethra (the tube leading from the bladder). Watch what you eat as much as possible and make sure to fit a general exercise routine into your day. 6. Take control! As well as keeping a ‘bladder diary’, there are other simple things you can do to learn more about any symptoms you have. Visit oab.ie to take a self-assessment test, which you can bring to your GP for more information. Always talk to your GP if you are worried about your symptoms and want to know what treatments are available to help you.