Did you know that at least 50% of women cannot do a correct pelvic floor muscle contraction, also known as a Kegel, by following only written instructions? One of the reasons that women have such difficulty doing a correct Kegel is because the pelvic floor muscles are internal to the body.
Feel Like You are Sitting on a Ball?
If you feel like you are sitting on a ball sometimes (even though you are not!) or maybe just feel like you parts are “falling out down there,” then chances are that you have pelvic organ prolapse, also called POP.With POP, your parts down south are literally succumbing to gravity. Talk about the “fallout” associated with aging-as if wrinkles and that hard-to-get-rid-of underarm fat aren’t enough!
But here’s the thing-you are not alone and the condition is definitely treatable. One in five U.S. women is affected by POP, and 30% of U.S. women over 50 have this condition. And of course, the condition becomes more common the older we get-no big surprise there!
Almost 50% of women who have had vaginal births will develop some form of POP in their lifetime. The uterus, bladder, intestines, and rectum are all located around the vagina. Because of their close proximity, it is possible for them to “herniate” or bulge into the vagina. Such bulges are called pelvic floor prolapse and present as a feeling of pelvic pressure or heaviness. Who is at risk? Moms, heavy-lifters, and smokers are susceptible. POP can be brought on by chronic coughing, chronic constipation, menopause, normal aging, previous pelvic surgery (hysterectomy), or genetics.
Symptoms of prolapse include:
– A bulge in your vagina that ranges in size from that of small egg to that of a grapefruit
– Discomfort or pressure in your pelvis or vagina
– Difficulty having a bowel movement
– Difficulty emptying your bladder (can cause overflow incontinence) or your rectum/bowel
– Loss of urinary control with coughing, laughing or sneezing (stress urinary incontinence)
– Pain during intercourse
– Lower back pain
– Increased discomfort with long periods of standing
– Recurrent bladder infections
If you experience any of these symptoms, then you are definitely overdue for a visit with your urologist or gynecologist. You can explore both conservative and surgical options with your healthcare provider, which will relieve you of the feeling that stuff is “falling out” down south!
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Female Urinary Incontinence: Are You Afraid to Sit on Your Friend’s Couch?
General Urinary IncontinenceMixed Urinary IncontinencePelvic Floor MusclesStress Urinary IncontinenceUrge Urinary IncontinenceWomen's Healthcare
Although this may seem silly to women who don’t have urinary incontinence,it is nevertheless true.
According to a landmark study conducted by the National Association for Continence (NAFC) the fear of soiling a friend’s furniture with urine leakage ranks as one of the top fears for women with urinary incontinence.
Here are the top fears of women who have urinary incontinence:
– 78% of women surveyed said that one of their greatest sources of potential embarrassment would be leaking urine on a friend’s upholstered furniture
– 78% said they feared that they smelled like urine
– 76% were afraid that other people would know they had urinary incontinence
Is it any wonder that women with urinary incontinence become more and more isolated? Is it any surprise that these women cut off social contact and refuse to venture out?
More importantly, do these fears resonate with you?
What to Do If You are Afraid to Sit on a Friend’s Couch
If you are one of the women who share the fears listed above, here are some tips to help you feel safer about sitting on your friend’s couch. If you haven’t already, you need to seek help from a qualified health professional to get a correct diagnosis and explore your treatment options. In addition, here are some conservative steps you can take on your own to prevent urine leakage while sitting on your friend’s couch.
1. Avoid Bladder Irritant Food and Drinks
Although your friend is likely to offer you everything from coffee to wine during a social visit, both of these are bladder irritants, and are likely to increase your chances of a urine leakage accident. Stay away from acidic food and drinks, as well as caffeinated and alcoholic beverages. Ask for plain water or herbal tea instead. Learn more about the food and drink to avoid here.
2. Strengthen Your Pelvic Floor Muscles
Doing exercises like Kegels, which are pelvic floor muscle contractions, can strengthen your pelvic floor and prevent leakage accidents. If you are not sure how to do a Kegel (or are not sure you are doing Kegels correctly), download our ebook for some quick instructions.
Start by doing Kegels at home. Once you are proficient at doing them, take then on the road with you. Practice Kegels while waiting in line at a fast food joint or while idling in your car at a stoplight. More importantly, if you feel a urine leakage accident about to happen, do a couple of quick Kegels. This often buys you some time so you can make it to the bathroom before the accident.
3. Limit Fluid Intake and Practice Bladder Training
If you know you are going to visiting with friends, limit your fluid intake before you leave your house. You might need to experiment with this to find out how long before you leave the house you need to decrease fluid intake. Don’t stop drinking fluids altogether, as this can actual worsen urinary incontinence symptoms, but do learn your body’s reaction to fluids so you can time your fluid intake correctly.
Also, you can practice bladder training, starting at home. When you feel the urge to urinate, hold off visiting the bathroom for a few minutes. Work you way up to a 10 minute delay. This bladder delay technique will serve you well if you are visiting friends and feel the sudden urge to urinate.
Stay Social to Avoid Isolation and Depression
The whole point here is that you shouldn’t be afraid to sit on your friend’s couch, even if you do suffer from symptoms of urinary incontinence. With a little planning and some practice at home, you should be able visit all of your friends. In fact, it is important to stay socially connected with your friends and family.
Women with urinary incontinence typically decrease their social connections over time, and begin isolating themselves. This can often lead to depression, weight gain, and worsening urine leakage … it’s a vicious cycle. Staying socially and physically active are major factors in helping you keep your urinary incontinence symptoms at bay.
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Photo credit: Free Digital Photos