Unless you have an issue with it, you probably haven’t thought very much about your bladder health. But bladder weakness, also known as urinary incontinence, is a common yet often overlooked issue affecting both men and women. It is estimated that around 7 million people in the UK suffer from urinary incontinence.
It can range from occasional leaks when coughing or sneezing to a sudden, strong urge to urinate that’s difficult to control. It can involve constant bathroom trips and restless nights because you’re having to get up to use the toilet. Experiencing sudden urges or occasional leaks can also knock your confidence. While it’s more common in older adults, it can affect people at any stage of life.
However the good news is that there are dietary and lifestyle changes that can help improve symptoms and support bladder health. In this blog we will explore the signs and symptoms of bladder weakness and the strategies you can use to support improvements.
4 signs and symptoms of bladder weakness
Bladder weakness can present in many different ways, depending on the underlying cause. The most common types of urinary incontinence include:
1. Stress incontinence: Leakage occurs during activities that put pressure on the bladder, such as coughing, sneezing, laughing or lifting heavy objects. This is often due to weakened pelvic floor muscles.
2. Urge incontinence (overactive bladder): A sudden, intense need to urinate followed by involuntary leakage. This can be caused by nerve damage, infections or an overactive bladder muscle.
3. Overflow incontinence: A frequent or constant dribbling of urine due to the bladder not emptying fully. It is more common in people with diabetes, nerve damage or an enlarged prostate.
4. Functional incontinence: Urine leakage due to physical or cognitive conditions (e.g. arthritis or dementia) that prevent timely bathroom access.
Recognising these symptoms early is key to managing and improving bladder health.
6 dietary tips for supporting bladder health
1. Stay hydrated (but don’t overdo it!): Dehydration can irritate the bladder, but excessive fluid intake may lead to frequent urination. Aim for around 2 litres of water per day but adjust this based on your individual needs.
2. Limit bladder irritants: Certain foods and drinks can aggravate bladder sensitivity. These include:
- Caffeine (coffee, tea, chocolate, energy drinks)
- Alcohol
- Spicy foods
- Carbonated drinks
- Artificial sweeteners
- Citrus fruits and juices
- Tomato-based foods
Try eliminating these for a few weeks and reintroduce them gradually to see if they affect your symptoms.
3. Increase fibre intake: Constipation can put extra pressure on the bladder, worsening incontinence. Support better bowel motility by eating more fibre-rich foods, such as whole grains (brown rice, quinoa, oats), fruit and vegetables, beans and pulses, nuts and seeds.
4. Consume bladder-friendly fluids: Water is the best choice, but herbal teas (such as chamomile or peppermint) and diluted cranberry juice can also support bladder health.
5. Prioritise a balanced, whole food diet to support weight management: Being obese can increase your risk of urinary incontinence so maintaining a healthy weight can help to improve bladder symptoms.
6. Try Extracted's Flowee: Flowee’s hero ingredient is Pumpkin Seed Extract which research suggests can improve urinary disorders such as overactive bladder. It also includes cranberry extract which has been proven to prevent urinary tract infection recurrence.
Lifestyle tips to strengthen bladder control
Strengthen pelvic floor muscles: Pelvic floor exercises help tone the muscles that support the bladder. Try the following recommended by the NHS - over time, these exercises can improve bladder control and reduce leaks:
- Contract the muscles used to stop urine flow
- Hold for 5 seconds, then relax
- Repeat 10 times
Regular exercise to maintain a healthy weight: Regular exercise can help maintain a healthy weight and ease symptoms. However be mindful that high impact and heavy weight training may increase stress incontinence.
Practice bladder training: Try scheduling bathroom visits at set intervals (e.g. every 2-3 hours) to help retrain the bladder and improve control. If you experience regular urges, use deep breathing or distraction techniques to delay urination slightly.
Avoid smoking: Smoking irritates the bladder and can contribute to chronic coughing, which worsens stress incontinence
Manage stress and anxiety: Research suggests that stress can contribute to overactive bladder symptoms. Relaxation techniques such as meditation, breathwork, and yoga can help manage stress levels and improve bladder function.
When to seek professional help
If bladder weakness is interfering with your daily life, it’s important to seek medical advice. A healthcare provider can help identify underlying causes and recommend appropriate treatments, such as physiotherapy, medication or other interventions.
By taking proactive steps, you can improve bladder control and boost confidence, so bladder weakness doesn’t rule your life.
This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.