5 Ways Mums Can Deal with Incontinence, and Embarrassment Isn’t One 

As if pregnancy and labor weren’t nerve-wracking enough, mums have several surprises lined up in the postpartum period. They show up as long, sleepless nights, with anxieties about your baby’s wet diapers. They may also manifest as disturbing health conditions like changed bathroom habits.

Lancet Global Health reports that at least 1/3rd of new mums face long-term issues after giving birth. The study found that up to 31% of mums face urinary incontinence during this sensitive period, which is already testing enough. 

The reasons are evident: all the pressure that having a baby exerts on the body takes a toll. Our pelvic floor muscles are weaker, and bladder control isn’t as good as before.

The good news is that incontinence needn’t be a lasting problem you cannot manage. Instead of feeling embarrassed because of something we cannot control, let us find out how to deal with it.

1. Pelvic Floor Exercises Do Work

First on the list is something that gets plenty of eye-rolls among mums: pelvic exercises! They seem to be prescribed for everything, from strengthening the pelvic floor during pregnancy to getting in shape. 

Well, it’s a classic case of no smoke without fire. Pelvic floor exercises can work brilliantly to manage incontinence. You need to do them correctly, preferably under the tutelage of a professional. Kegels are especially helpful as they directly target the muscles that handle the bladder and the urethra.

Experts recommend that the trick is to focus on pelvic floor therapy, as Kegels are not a one-size-fits-all solution. Parents magazine notes that Kegels will work for those who have a weak pelvic floor. You can build strength by squeezing and lifting the muscles. However, those with a tight pelvic floor should prioritize soothing movements through yoga and breathing exercises.

2. Readjust Your Diet 

It is no surprise your diet plays a role in your bathroom routines. The food and drinks you consume can keep you healthy or trigger health issues that build up over time. Incontinence has been linked to spicy, acidic foods, such as salsa and oranges.

A high-fiber diet can also help you manage incontinence. A diet lacking in fiber can make you susceptible to constipation. It exerts excessive pressure on the bladder, making you go to the bathroom repeatedly throughout the day. Consider adding fibrous foods like lentils and peas to your diet.

Hydration is another crucial requirement for managing this problem. It might seem counterintuitive at first: Shouldn’t you drink less water to avoid peeing too often? However, when your body is dehydrated, your bladder may feel irritated. It can lead to an urge to visit the washroom.

The best plan is to drink water (obviously), limiting intake to a few hours before bed. Managing your fluids this way can also help avoid nocturia, the vexing problem of waking up too often to pee at night.

3. Try Specially Designed Undies and Liners

Since incontinence is a common problem among new mums, some companies have thoughtfully created special underwear to manage the situation when out and about. You may use these discreet panty liners or undies to manage leaks without discomfort.

These options are safe and don’t pose the risks of surgical solutions. For example, surgically implanting a vaginal mesh can help with incontinence. But as the vaginal mesh lawsuit indicates, this treatment comes with the risk of pain, infection, and erosion.

Understandably, more serious incontinence may be difficult to manage without more potent solutions. Experts recommend staying alert and being cautious about potential side effects that the manufacturers of health and wellness products may have neglected to share. 

4. Cut Down Alcohol and Caffeine 

Diuretics are not your friend when you’re trying to cope with incontinence. Alcohol and caffeine can both increase the desire to use the toilet.

Moreover, tempting as these drinks may be, they also pose other health issues as we get older. Mums are already prone to substantial stress. Excessive alcohol and caffeine consumption can place excessive burden on the liver. You may feel worse hangovers and excessively alert even at bedtime, respectively.

The standard NHS advice is to limit alcohol consumption to 14 units weekly, which is roughly six pints of beer. Coffee is best restricted to 2-3 cups a day. You can try going decaf when your mum-brain is exhausted, and you’d do anything for that uplifting aroma of coffee!

5. Get Checked for Other Health Issues 

Occasionally, incontinence may suggest another underlying condition. It can be the case if you don’t find relief after following the above approaches. 

Consider getting diagnostics to rule out conditions like diabetes. This illness can sometimes lead to bladder issues. Some neurological problems also may be to blame. Multiple sclerosis can cause bladder dysfunction due to nerve damage.

Healthline notes that even COVID-19 can aggravate incontinence. It may be due to inflammation in the bladder. Lifestyle-related problems like poor posture may also affect your bathroom habits. You may not make the connection between slouching and incontinence until you notice other symptoms like constipation and heartburn.

Your physician can recommend a blood panel and other necessary tests to rule out these conditions or offer appropriate treatment.

As mums, we manage numerous things regularly, from grocery lists to dance classes and mental notes that do not stop. Let’s also make time to deal with health problems that affect our emotional and physical wellness. 

Incontinence can be distressing, but thousands of women suffer from it. You aren’t alone; you can find ways to make things better.