Urinary incontinence: how to prevent it?

In the category of intimate topics that are still too rarely discussed, we have urinary incontinence !

When we talk about urinary incontinence, we are referring to uncontrolled urine loss , which can vary in severity and can occur at any age. It affects both women and men.

According to a study conducted by the French Association of Urology (AFU), 43% of French people consider urinary incontinence to be a taboo subject.

We all know that intimate conversations can be difficult, but urinary incontinence is a real health issue. It impacts your daily comfort, your rest, your intimacy, and also your self-confidence.

In this article, we finally break the taboo surrounding urinary incontinence and give you our advice on how to best prevent it.

How can urinary incontinence be explained?

Understanding your pelvic floor to better prevent urinary incontinence

Urinary incontinence can affect women and men of all ages. Contrary to popular belief, it's not "just" a problem for seniors!

One in three people over the age of 18 suffers from urinary incontinence in France.

When we talk about urinary incontinence, we're not necessarily talking about "wetting yourself." But believe us, a few drops are enough to ruin a day. If you suffer from urinary leakage, you know how unsettling it can be.

There are 2 types of urinary incontinence:

1. Stress incontinence : a small amount of urine leaks during physical exertion or any (even minimal) strain on the pelvic floor muscles. For example, coughing or laughing can cause a small leak, without the need to urinate afterwards.

2. Overactive bladder (OAB) : This involves the involuntary leakage of urine, often in larger quantities and accompanied by a sudden and uncontrollable urge to urinate. This type of leakage is particularly debilitating and can occur at night or during working hours.

Whatever type of urinary incontinence you experience, you'll inevitably hear about your perineum (also called the pelvic floor) . This is a group of muscles that supports the bladder, uterus, and rectum. Incontinence is often linked to a weakening or weakening of the perineum. Like all muscles in the body, it needs to be exercised!

Lifestyle and urinary incontinence

Another factor in understanding your urinary incontinence is your lifestyle.

• An unbalanced diet and being overweight increase your risk of incontinence. Again, excess weight puts pressure on the perineum, which is then under considerable strain.

• Excessive consumption of coffee or alcohol and lack of hydration also affect your pelvic floor and genitourinary organs.

• Engaging in intense and repeated physical activity should also be considered. This is especially true for high-impact sports like boxing, where your perineum can be weakened by blows.

• Indirectly, the effects of tobacco also increase abdominal pressure . Daily use also increases the risk of cancers in the genitourinary area. Incontinence is often one of the first symptoms of a serious condition affecting these organs.

As you've probably gathered, what you eat, your perineum also absorbs. Sometimes, a few adjustments to your lifestyle can help you regain the intimate comfort you deserve . Don't hesitate to discuss this with a trusted healthcare professional. Your general practitioner can refer you to a urologist if they deem it necessary.

Urinary incontinence after childbirth

Many women first hear about urinary incontinence during the postpartum period, after giving birth.

During the 9 months of pregnancy, your baby gains weight and puts increasing pressure on the perineum . The perineum is also heavily used during vaginal delivery.

Throughout pregnancy, the perineum works extremely hard. Once the baby is born, the perineum is exhausted and needs to be cared for as well.

Postpartum urinary incontinence affects 15 to 40% of women . For others, incontinence even begins during pregnancy, particularly in the third trimester.

It is therefore highly recommended to take the time to rehabilitate your pelvic floor muscles postpartum . It's even essential if you want to regain your independence, comfort, and intimate sensations !

Generally, the rehabilitation process begins 8 weeks after childbirth. The first 10 physiotherapy sessions are fully covered by health insurance. Subsequent sessions are covered at 65% if prescribed by a doctor.

Urinary incontinence and menopause

Menopause is another pivotal period in a woman's life . Hormonally , it's a real upheaval. Simply put, estrogen and progesterone levels drop, putting the body in a state of hormonal deficiency.

This results in a range of symptoms, including those of GS : Genitourinary Syndrome of Menopause . This term refers to all the menopausal symptoms that affect your intimate area: vaginal dryness and urinary problems , among others. These are directly related to the weakening of the pelvic floor muscles during this period.

According to the AFU , at least one in three menopausal women is affected by urinary incontinence .

Fortunately, there are plenty of techniques to strengthen your pelvic floor and overcome this incontinence. We recommend you try:

• hypopressive gymnastics

• Perineal rehabilitation sessions with a physiotherapist (which are not reserved solely for new mothers),

• electrostimulation sessions,

• Kegel exercises at will,

• rehabilitation chair sessions (Emsella).

If you are affected, don't be ashamed . Not only is urinary incontinence quite common during menopause, but it's also biologically explained. In fact, men are also affected at this age.

What are the consequences of urinary incontinence?

Disturbed sleep

Urinary incontinence can occur at any time. Yes, even when you are sound asleep.

At night, they become particularly debilitating. Getting up once, twice, three times to go to the toilet, checking for leaks, changing clothes, going back to sleep… or not. The result: fragmented nights and accumulating fatigue.

During menopause, it's often a double whammy. Urgent nighttime urges are added to other already exhausting symptoms, such as hot flashes or nighttime awakenings.

Even in the postpartum period, urinary incontinence can be very difficult to cope with . You're already managing a newborn, short nights, a body still recovering… and you weren't always warned that incontinence could be a factor. It's neither rare nor abnormal, but it definitely deserves attention.

Self-confidence and intimacy

Naturally, urinary incontinence is very difficult to cope with emotionally. It can cause a feeling of helplessness, sometimes even a sense of "regression," as if your body is no longer functioning properly.

Little by little, fear takes hold: fear of laughing too loudly, of sneezing in public, of playing sports, of dancing, of simply living. Every movement becomes a potential risk. And that's a heavy burden to bear.

When you struggle to feel continent, it can also become difficult to embrace your body as a space for pleasure and relaxation. Intimacy can suffer, even though urinary incontinence has nothing to do with your desire or your femininity (or masculinity, for that matter).

It's essential to remember one thing: you're not to blame. Urinary incontinence is a mechanical phenomenon, linked to how your body functions, and absolutely not to a lack of control or willpower. And above all, you're far from alone.

Talking about it, getting support, and taking action are key steps. Don't hesitate to talk to your partner if you feel the need . Putting things into words often helps to lift a significant portion of the emotional burden.

How to prevent urinary incontinence?

Good lifestyle practices

1. Urinating properly is something that can be learned.

First golden rule: don't force it when you urinate . Pushing to "go faster" or to make sure you've emptied everything does absolutely nothing to help your bladder... or your pelvic floor. Just let it happen.

Similarly, take the time to urinate completely. Getting up too quickly or interrupting urination can disrupt the natural functioning of the bladder in the long term.

Conversely, holding it in too often isn't a good idea either. We know it's not always practical, but systematically postponing the urge to urinate eventually disrupts the signals sent by the bladder.

2. Managing urinary tract infections

Another important point: treat urinary tract infections promptly. A poorly treated or delayed cystitis can weaken the bladder and promote the development of urinary problems.

3. Adopting a healthy lifestyle

Adopting a healthy lifestyle is also essential to avoid being overweight, which puts additional pressure on the perineum. Again, this isn't a matter of aesthetics, but rather of bodily mechanics.

Finally, some drinks tend to stimulate the bladder . Tea, coffee, cola-type sodas, and alcohol can increase the urge to urinate. There's no need to ban them for life, but consuming them in moderation can definitely help.

Taking care of your perineum… whatever your age

Today, there are several solutions to strengthen and maintain your perineum.

1. Perineal rehabilitation , for example, can be done with a probe or various accessories. Kegel balls are particularly useful: they allow for gentle, independent progress at your own pace.

2. Hypopressive exercises are another very effective option. They rely on specific movements and contractions of the pelvic floor, which we don't usually consciously engage. As a bonus, they also benefit the back and posture.

3. Rehabilitation sessions with a specialist physiotherapist remain a reliable option. They allow you to learn the correct movements, correct bad habits, and receive long-term support.

The most important thing? Don't wait until you have leaks to worry about it. A perineum needs to be maintained, much like any other muscle in the body.

A closer look at Kegel exercises to strengthen your pelvic floor

Kegel exercises These are often the first things that come to mind… and for good reason. Simple, discreet and effective, they can be done almost anywhere (yes, even on public transport, nobody will know).

The principle is simple: contract your pelvic floor muscles as if you were trying to hold back gas or a stream of urine, then release. The important thing is to correctly identify the right muscles and breathe normally during the exercise.

Start with short sets: for example, contract for 5 seconds, relax for 5 seconds, and repeat about ten times. Over time, you can gradually increase the duration and the number of repetitions.

Consistency is key . A few minutes a day is enough to see improvements, provided you stick with it. And if you have any doubts about performing the exercises correctly, a healthcare professional can guide you.

With all this information, you can navigate the murky waters of urinary incontinence with confidence. Don't let incontinence affect your well-being and privacy. Talk about it, take control of it, and take care of yourself.