Could jeans be ruining your pelvic floor? And could eating eggs for brunch really irritate your bladder?
Dr Jenny Kruger, a world-renowned expert on pelvic floors and leaky bladders, who has conducted over 15 years of research into the topic is here to sort fact from fiction when it comes myths surrounding female incontinence.
She finds most women are woefully uninformed about their bodies and is on a mission to change this.
Problems with poor pelvic floor health are common. More than 60 per cent of women in the UK have at least one symptom of poor pelvic floor health, according to the Royal College of Obstetricians and Gynaecologists (RCOG).
Certain jeans can affect incontinence and put you at risk of prolapse. Experts say it may be advisable for people with bladder weakness to opt for looser fitting jeans
‘Leaking is common but it’s not normal and not something women just have to put up with,’ said Dr Kruger, co-founder of JUNOFEM, a medical tech company that has just released a pelvic floor training device, femfit®, in the UK.
‘Many women experience symptoms of both urgency and stress incontinence, particularly as we get older.
‘The good news is that there is something that can be done about it.
‘And this starts with reliable information, such as debunking myths.’
The pelvic floor is a group of muscles located between the tailbone and pubic bone, that supports the bowel and bladder – with both men and women having one.
However, in women it also bolsters the uterus and vagina.
There are many misconceptions around the pelvic floor and what affects its strength and function, starting with what we eat and drink.
Dr Jenny Kruger (pictured left) is a world-renowned expert on pelvic floors and leaky bladders with over 15 years of research in her back pocket. She finds most women are woefully uninformed on their bodies and is on a mission to change this. The pelvic floor experts is the co-founder of JUNOFEM, (pictured right) a medical tech company that has just released a pelvic floor training device, femfit®, in the UK
1: TOO MUCH CAFFEINE IS BAD FOR YOUR BLADDER
Unfortunately, this is not a myth.
Caffeinated beverages are known to impact the bladder – though coffee is worse than tea, so that’s a small comfort.
However, Dr Kruger adds this issue is not always down to the caffeine effect, particularly with fizzy drinks.
Sometimes, it’s due to the sugar content, artificial chemicals, and the carbonated water that are added to the drinks.
She said: ‘Drinks such as coffee are known to irritate the bladder.
‘However, more often than not, it’s the sugar and other additives that often irritate the bladder, but also increase the risk of obesity – which in turn causes issues with the pelvic floor and incontinence.’
You don’t need to stop drinking coffee completely either (unless advised to do so by a doctor).
Dr Kruger says: ‘It’s about moderation. Not cutting out these things completely – and if you are experiencing symptoms (leaking or needing to rush to the toilet), then it would be a good idea to cut down.
‘Tea is probably the best way to go.’
While many foods can irritate the bladder, eggs are not one of them. But alcohol and chocolate are ones to watch out for
2: DON’T ORDER EGGS AT BRUNCH
Thankfully, while many foods can irritate the bladder, eggs are not one of them.
She said: ‘I haven’t seen any research that indicates eating greasy food or eggs poses a higher risk for incontinence.
‘There are some associations with cholesterol and a leaky bladder, but this is more likely due to the fact that those with higher cholesterol are often suffering from obesity, too.
‘Don’t stop eating the food you love because of this untrue myth – it’s not worth it.’
According to Origin, a women’s health start-up, there are some foods to stay wary of though.
Alcohol, chocolate and dairy products, as well as fruits containing fructose, are high up on the list of food and drink to minimise in a bid to stop a leaky bladder.
Dr Kruger said: ‘Eating more vegetables, a high fibre diet and avoiding constipation are all good ways to improve bladder health.’
3: ARE YOUR JEANS IMPACTING YOUR BLADDER?
Unfortunately, this one is (partially) true.
But don’t go throwing the denim away just yet, as it depends on the style.
She said: ‘Jeans that constrict your abdomen can increase the pressure on your pelvic floor, and may make any pre-existing issues worse.
‘If you’re opting for bottoms that press too much on the bladder muscles and pelvic floor, then you’re at risk of incontinence – and worse, prolapse.
‘[But] it’s not necessarily “wrong” to wear these types of jeans or trousers, and if you can do some exercises to help strengthen these muscles, then it may not be an issue at all.’
Dr Kruger says it may be advisable for people with bladder weakness to opt for looser fitting jeans or consult with their doctor for further advice.
4: EXERCISE IS ALWAYS THE ANSWER
Targeted products created specifically to tackle incontinence can be crucial in helping you strengthen or maintain a strong pelvic floor.
As an example, femfit has a unique pressure array sensor system that has been clinically proven to resolve up to 80 per cent of urinary incontinence symptoms.
However, exercise is also key.
Saying that, high intensity workouts can sometimes do more harm than good to your pelvic floor.
It’s about choosing the most suitable exercise to improve your health and fitness, without compromising your pelvic floor.
Dr Kruger said: ‘[As an example], if you are leaking, even a little bit, when going for a run, then continuing with doing this isn’t going to help.
‘Look at other exercises instead that’ll provide a good workout, without posing any risk for accidents.
‘Of course, being human, we’re all looking for easy ways and quick fixes, but the truth is that if you are wanting to train any muscles in the body, then you need to work at it.
‘Yoga and pilates are good for flexibility training and are known to activate the pelvic floor muscles.
‘But they are not a substitute for directly focused exercises that can significantly reduce the symptoms of incontinence.
‘It takes time, but it’s important to not only train the pelvic floor, but to also learn the difference between squeezing those muscles and lifting them, as well as relaxing them.
‘Once you do, it’ll be like a lightbulb has gone off.’
Dr Kruger advises that although some experts recommend specific yoga poses, more research is needed to determine which poses could offer more benefits.
As always, speak to your GP if you’re unsure.
Experts say you should not drink more than two litres of water unless exercising intensely or in extremely hot conditions
5: WATER IS THE ENEMY
Drinking too much water can pose an issue if you overdo it – with more than two litres a day not recommended unless exercising intensely or in extremely hot conditions – but you also shouldn’t avoid drinking water.
Dr Kruger said: ‘Some women reduce their water intake too much, to avoid the chance of leaking.
‘But be careful that you do not overdo this.
‘Too little fluid adds to the risk of urinary tract infections, and dehydration.’
Stick to a maximum of eight glasses a day unless otherwise told by a medical professional, she says.
Dr Kruger added: ‘If you are struggling with any involuntary leakage, that is not responding to effective pelvic floor exercises, then you should see a healthcare professional.
‘The NICE guidelines recommend that women should be offered pelvic floor muscle training as first line treatment for “leaky bladders – incontinence”.
‘It is equally important that the pelvic floor muscle exercises are effective, of sufficient intensity and stuck to for at least 12 weeks.’
