Women spend nearly half of their lives navigating the hormonal changes of menopause. While this life stage brings many transformations, treating and reversing unwanted symptoms like urinary incontinence can significantly improve your quality of life. If you're struggling with bladder leaks you might be wondering – is this due to menopause? Let’s explore the connection.

What Exactly is Menopause?

According to the North American Menopause Society, menopause is the “final menstrual period … usually confirmed when a woman has missed her periods for 12 consecutive months.” It marks the end of fertility due to reduced ovarian function and lower levels of estrogen and other hormones.

Menopause looks different for every woman. Some experience a wide range of symptoms, while others may notice only a few. Common symptoms include mood changes, hot flashes, sweating (especially at night), vaginal dryness, difficulty concentrating, joint pain, weight gain, irritability, and brain fog. Among these, urinary incontinence is very common.

But What About Urinary Incontinence?

Urinary incontinence one of the most frequent issues during menopause, with studies finding it affecting more than 50% of postmenopausal women along with being twice as common in women than men. Another recent study found the prevalence of urinary incontinence in adult women in the United States more than 60% with 83% of women having urinary incontinence over the age of 70.

The steep hormonal changes during menopause can lead to thinning of pelvic floor muscle tissues, combined with aging-related changes, lifestyle changes, and past pelvic floor issues, can contribute to bladder leaks.

Common Factors That Worsen Incontinence During Menopause

Several factors can exacerbate incontinence, including:

• Constipation
• Decreased muscle mass (often due to reduced activity)
• Past injuries or childbirth
• Reduced water intake
• Decreased levels of exercise
• Sedentary lifestyle

You might be surprised to learn that reducing water intake to avoid leaks can actually backfire. Dehydration can lead to constipation, cause concentrated urine, and worsen incontinence. It’s a vicious cycle, but don’t worry – we’ll share some tips to break it.

Understanding Genitourinary Syndrome of Menopause (GSM)

Let’s talk about genitourinary syndrome of menopause (GSM), which involves changes to the vulva, vagina, and urinary tract due to decreased estrogen levels. Symptoms include:

• Vaginal dryness
• Reduced lubrication
• Pain with penetration
• Increased urinary urgency, frequency, and incontinence
• Recurrent urinary tract infections (UTIs)

GSM is common, affecting 50-70% of postmenopausal women. If this sounds familiar, consider using lubricants for intercourse and vaginal moisturizers for daily comfort. Speak with your healthcare provider to determine if hormone replacement therapy (HRT) or topical estrogen may be helpful for your symptoms.

Different Types of Urinary Incontinence During Menopause

Menopausal urinary incontinence comes in various forms, such as:

• Stress Urinary Incontinence (SUI): Leakage during activities like sneezing, coughing, laughing, or exercising.
• Urgency Urinary Incontinence (UUI): A sudden, intense need to urinate, often resulting in leaks.
• Mixed Urinary Incontinence (MUI): A combination of both stress and urgency incontinence.

Weak pelvic floor muscles, combined with hormonal changes, can prevent proper closure of the urethra, leading to leaks. Menopausal dryness can further irritate tissues – worsening incontinence.

Track Your Symptoms to Take Control

Wondering what you can do to manage these frustrating symptoms? Start by tracking them. Take note and monitor:

• Vaginal dryness (internal discomfort)
• Urinary urgency and frequency
• Urinary incontinence
• Nocturia (waking up at night to urinate)
• Hot flashes and night sweats
• Any other symptoms you are experiencing

Documenting your symptoms can help you and your healthcare provider develop a personalized plan to manage menopause more effectively.

Keeping a Bladder Diary

A bladder diary can help you identify patterns and triggers for your bladder leaks. Here’s how to do it:

1. Log your fluid and food intake.
2. Record your bathroom visits (voids note small <8 sec, medium 8-10 sec, large >10 seconds)
3. Note the intensity of urge present during each bathroom visit (1=mild urge to urinate, 2=medium urge, 3=strong urge)
4. Record the amount and cause of leakage (small is few drops, medium is underwear wet, large is outerwear wet).
5. Record pad usage

Aim to complete diaries on different days to get a comprehensive view. Use this data to pinpoint triggers like certain foods, drinks, or habits that might be worsening your symptoms.

At-Home Tips to Reduce Bladder Leaks

If you’re tempted to cut back on water to avoid leaks, think again! Drinking less water leads to more concentrated urine, which irritates your bladder and worsens leaks. Aim for around 68 ounces (2 liters) of water daily, and increase your fiber intake to prevent constipation, which can add pressure on your pelvic floor.

Here are some other strategies:

• Use Flyte from the comfort of home: Treat your bladder leaks in only 5 minutes a day with results comparable to surgery!
• Gradually increase your water intake by 1-2 ounces a day to help your bladder adjust.
• Start by taking short walks. Even a 5-10 minute walk can help improve your health and boost your mood.
• Learn The Knack: This technique involves contracting your pelvic floor muscles before activities like coughing or sneezing to prevent leaks. It’s as simple as “Squeeze before you sneeze!”

Treat & Strengthen Your Pelvic Floor with Flyte

If you’re looking for an effective, at-home solution to treat urinary incontinence, use Flyte. Flyte is an FDA-cleared device that uses mechanotherapy to strengthen your pelvic floor muscles. With just 5 minutes a day for 6 weeks, Flyte’s technology can increase the impact of Kegels by 39x, delivering surgical-level results without surgery. Clinical studies show that 82% of women using Flyte achieved continence in just 6 weeks, with results lasting for years.

Flyte is effective for mild, moderate, and even severe incontinence, and 90% of customers find it easy to use. You can additionally use the newly designed Flyte App to track your progress and keep you motivated! If you have questions, Flyte offers complimentary support from Doctor of Physical Therapy specialized in pelvic health.

Embrace Menopause with Confidence

While menopause can bring a lot of changes, it doesn’t have to decrease your quality of life. With the right treatments, you can navigate this new chapter confidently. Remember, menopause isn’t a setback – it’s a stepping stone to a vibrant new phase of life.

If you’re ready to reclaim control over your bladder health, start treating with Flyte today. Together, we’ll help you say goodbye to leaks and hello to a leak-free life!