March 7, 2025
Have you ever noticed that right before your period or even during your period, your urinary incontinence starts to get a little worse? Maybe your urgency and frequency ramp up, while the rest of the month you can go about your activities without any problems. Does it ever seem that as soon as those hormones start to kick in you have to start wearing a pad or altering your exercise routine because of bladder leaks? If you’re wondering if this is normal or if something is wrong with your pelvic floor, this blog post is for you.
Today, I want to talk about the relationship between hormones and incontinence. Recently, a woman reached out to me, describing how she feels great towards the end of her cycle, able to run and engage in all her normal activities without any leaking. However, about a week before her cycle, her incontinence symptoms ramp up again. She can’t run without leaking, certain exercises become problematic, and she has to wear a pad.
Hormones are tough to regulate. Unlike diet, hydration, weight, or stress levels, we can’t control hormones as easily. For those who are sensitive to hormone changes, it’s important to keep other aspects of life in check. Here are some strategies to manage urinary incontinence during your menstrual cycle:
Pelvic Floor Exercises
Ramp up your pelvic floor exercises a few days before you expect symptoms to worsen. Consistency is key not increased time or repetitions. Incorporate daily exercises to keep your pelvic floor strong and maintain good blood flow.
Watch Your Diet
Certain foods can irritate the bladder, especially when your body is sensitive due to hormonal changes. Limit acidic foods, spicy foods, caffeine, cheese, and chocolate. Maintain good hydration to balance out the acidity.
Stay Hydrated
It might seem counterintuitive, but increasing your water intake can help. Proper hydration dilutes the urine, reducing irritation to the bladder lining. Aim to drink half your body weight in ounces of water, especially in the days leading up to and during your period.
Reduce Stress
Stress and high cortisol levels can negatively impact your muscles and overall health. Incorporate stress-reducing activities like walking, meditation, and general exercise to keep your cortisol levels in check.
Seek Professional Guidance
Work with a pelvic physical therapist to get the right exercises for your body. Kegel exercises alone are not enough; you need a comprehensive routine to improve blood flow and muscle activation.
Hormones can fluctuate monthly, making it challenging to manage urinary incontinence consistently. By controlling what you can, like diet, hydration, stress, and pelvic floor exercises, you can mitigate the impact of hormonal changes on your bladder.
I hope these tips help you manage your symptoms better. Let me know if you have any questions or need further assistance. Taking care of your pelvic health is crucial to reducing bladder leaks during hormonal changes. Stay tuned for more tips and advice!
Share to: