Bladder Leaks After 50: Why It Happens and What to Know

Here’s what nobody warned you about turning 50: your bladder might become a little less reliable. 

A sneeze, a laugh, or simply not getting to the bathroom in time can sometimes result in a wee accident (excuse the pun). 

Bladder leaks are very common in both women and men after the age of 50: It’s estimated that nearly half of women and a third of men experience some form of incontinence. And yet you won’t get many people talking about it. 

Leaks can happen for many reasons, but it’s often linked to hormonal changes, bowel issues, weakened pelvic floor muscles, and bacterial imbalances. Once you’ve figured out what could be causing your issues, you can do something about it.

Why bladder leaks happen after 50

Bladder leaks are much more common in women than in men, partly due to biology. Women have a shorter urethra and a wider pelvic floor, which means less structural resistance when bladder pressure increases. Pregnancy and childbirth also put pressure on the pelvic floor muscles, causing them to weaken and become less efficient. Later, during perimenopause, hormonal changes can also affect the health of tissues around the bladder and urethra, reducing elasticity. 

In men, an enlarged prostate can affect urgency and flow. Both men and women may experience bladder leakage due to bacterial imbalances in the urethra, bladder stones, or certain medications. And while age is also a factor, not everyone will experience incontinence as they get older. 

Types of bladder leaks

Understanding the type of leakage you’re experiencing can help pinpoint the cause and how to deal with it. 

• Stress incontinence
  Stress-related leakage occurs when bladder pressure increases suddenly, usually due to a physical “stressor” such as a cough, sneeze, laugh, or when exercising or lifting something. This can be because weakened pelvic floor muscles are unable to cope with the sudden pressure. This weakness is common after childbirth, pelvic surgery, or hormonal changes. In men, it can also occur after prostate surgery.
  Stress leakage can also be linked to chronic constipation, so it’s worth thinking about your diet and bowel habits (more on that below).
  
  

• Urge incontinence
  Urge-related leakage occurs when the need to wee comes on very suddenly, and you may not reach the bathroom in time. Your bladder may not actually be full, but a trigger such as arriving home or being near running water can cause the bladder muscles to contract, sending a message to your body that you need to go NOW. Urge incontinence is often due to an overactive bladder or miscommunication between the brain and the bladder muscles. It may also result from bacterial issues in the bladder, or simply lifestyle habits such as stress, certain medications, or too much caffeine.
  
  

• Mixed incontinence
  Mixed incontinence typically affects women more than men - especially after childbearing or menopause - and leads to both stress and urge-related leakage.
  
  

How to support healthy bladder function

Bladder leakage isn’t necessarily something you have to live with. Techniques such as bladder retraining, pelvic floor exercises, and dietary changes can help support bladder control. 

Pelvic floor exercises (Kegels)
Kegels strengthen the pelvic floor muscles that support bladder, bowel, and reproductive organ function, which makes them effective for healthy bladder control. It’s important to get the technique right, so talk to your doctor or other health professional to make sure you're doing them correctly and safely.

Bladder training techniques

Bladder training is about implementing routines that support bladder regularity and control. This can involve scheduling bathroom visits so that your bladder becomes accustomed to ‘going’ at certain times. Another technique is to practise holding on for a little longer instead of rushing off as soon as you feel the need.

Bladder support supplements

The health and integrity of the bladder can play a major part in urinary frequency and control. Plant extracts such as cranberry, angelica, and hibiscus have long been used to support urinary tract health and microbial balance. Cranberry is a powerful antioxidant that helps to soothe and support the urinary tract lining while balancing healthy bacteria. D-mannose (a type of simple sugar) is also known to help support microbial harmony in the urinary tract. 

For men, herbal extracts such as horsetail and saw palmetto are often used alongside zinc to support prostate health and lower urinary tract health.

Remember: talk to your doctor before taking any new supplements. 

Reducing triggers 

Don’t be tempted to cut back on your water intake: your body needs at least 2 litres of water a day to support healthy function. Instead, reduce your intake of caffeine, alcohol, and fizzy drinks. These can increase pressure on your bladder and make controlling the urges even more difficult. Spicy foods and artificial sweeteners can also upset bladder control. 

Support healthy bowel function

Chronic constipation and straining can add pressure to the pelvic floor and bladder. Eating a diet rich in fibre can help produce softer, regular stools and reduce the strain on your bladder.
Soluble fibre absorbs water in the bowel, forming a gel-like substance that supports the passage of stools through the gut, while insoluble fibre provides ‘bulk’ that supports your need to ‘go’. 

• Foods high in soluble fibre: Beans, oats, flaxseed, chia seed, apples, pears, lentils.

• Foods high in insoluble fibre: Wheat bran, wholegrains, the skin of fruits and vegetables, nuts, seeds, and legumes.
  
  

Healthy weight management 

Being overweight can increase the strain on your pelvic floor and affect the health and strength of your bladder control. Getting down to a healthy weight may help support your bladder health. If you need help with this, consider speaking to a nutritionist or dietician. 

When to see a doctor

Bladder leaks can sometimes be a sign of a serious health condition. If your incontinence continues, see your doctor. 

Absorbent products

If the thought of wearing adult incontinence pads makes you cringe, you have to check out the range available now. Incontinence products have come a long way: there are now dozens of products designed to be discrete, comfortable, and keep you feeling fresh. Choose from liners and pads for light leaks, or briefs that fit and feel like normal underwear while protecting against odour and heavier flow.

Don’t be afraid to get support for your bladder issues: a few lifestyle changes could make all the difference. And you can be sure to find what you need at Bargain Chemist!

Always read the label and take as directed. If symptoms persist, see your health professional.