An expert has busted shocking myths around incontinence – including if your style of jeans is affecting your pelvic floor muscles.
Dr Jenny Kruger 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.
Here, she tackles five everyday activities and fundamental parts of British life – such as drinking a lot of tea – and debunks common beliefs.
“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.”
Your pelvic floor is a group of muscles located between the tailbone and pubic bone, and supports the bowel and bladder – and both men and women have 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.
Let’s tackle the myths.
MYTH 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 Jenny 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 cuppas completely either (unless advised to do so by a doctor).
Dr Jenny added: “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.”
MYTH 2: DON’T ORDER EGGS AT BRUNCH
We’re not here to ruin brunch for you.
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.”
MYTH 3: ARE YOUR JEANS IMPACTING YOUR BLADDER?
Unfortunately, this one is (partially) true.
Certain jeans can affect incontinence.
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.
“Increasing abdominal pressure, i.e. pressure on the bladder from above, puts strain on the pelvic floor muscles that support the bladder.
“If you have a well-functioning pelvic floor, then often it wont be a problem but if you are vulnerable, then the chances of leakage increases.
“Imagine the bladder like a stretchy balloon – and when you squash it from above, and if is full, then the ‘water’ has to go somewhere!
“[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 Jenny says it may be advisable for people with bladder weakness to opt for looser fitting jeans or consult with their doctor for further advice.
MYTH 4: EXERCISE IS 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 (https://www.junofem.com/femfit) has a unique pressure array sensor system that has been clinincally proven to resolve up to 80% 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 Jenny 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.
MYTH 5: WATER IS THE ENEMY
Drinking too much water can also pose an issue if you overdo it – with more than two litres 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.
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.”
