Managing incontinence during menopause

Bladder leaks are a common part of menopause and aging, but that doesn’t mean they have to take over your life. Many women experience them, and it’s something worth talking about—not a taboo.

Below, we’re discussing why incontinence happens during menopause and sharing practical tips to help manage the symptoms. You’ll also find advice on simple lifestyle changes and ways to boost your pelvic health so you can feel more comfortable and confident through this stage of life.

Did you know that up to 30% of women in the Cananda between the ages of 50 and 64 experience urinary incontinence? It's more common than you might think!²

Between hot flashes, mood swings, and sleep disruptions², this might feel like one more thing to deal with—but the good news is, there are plenty of ways to manage it and keep feeling your best.

Read > Dealing with the emotional side of menopause

Hormonal changes, lifestyle shifts, and the natural aging process all contribute to urinary incontinence1, but with a few simple adjustments, you can stay in control and feel like yourself again.

The hormone estrogen is key when it comes to keeping your bladder and urethra functioning properly.¹ But as estrogen levels drop during menopause, it can lead to weaker pelvic floor muscles and thinner tissues, making it harder to control the urge to pee.¹

On top of that, things like weight gain and habits like drinking a lot of caffeine can make it worse.¹ Understanding these causes can help you figure out the best ways to manage your symptoms and take charge of your health.

Incontinence during menopause can show up in a few different ways.¹ The most common kind of bladder issue is stress incontinence, which happens when weakened pelvic floor muscles cause leaks during things like coughing, sneezing, or even laughing.¹ Then there’s urge incontinence, where you get sudden, intense urges to pee, even if your bladder is empty. This happens when the bladder muscles can’t relax.¹

Certain factors can make you more likely to experience these issues, like your overall health, previous pregnancies, or even your lifestyle choices.³ For example, having children can sometimes weaken those pelvic floor muscles, and things like smoking or carrying extra weight can put added pressure on your bladder.³

Understanding the cause of your incontinence can help you figure out the best ways to manage these symptoms.

If you reach out to your healthcare provider for a treatment plan, they will take several factors into account, like the type of incontinence you have and how it’s impacting your daily life.³

They’ll also talk to you about what kind of treatment you're most comfortable with. There are three main options to explore: medications, lifestyle changes, and surgery.³ Each has its own pros and cons, and your provider will go over these with you to find the best fit for your needs.³

Check out, Menopause diet: what’s good, and what’s good to avoid

It’s not always easy to spot urinary incontinence right away, but there are a few signs to watch for. You might notice increased frequency of trips to the bathroom, a sudden feeling of urgency to urinate, or even leakage during activities like exercising, coughing, or sneezing.³ Once you spot the symptoms, there are some simple self-care steps you can take to help manage things.

Start by maintaining a healthy weight—this can reduce pressure on your bladder.3 Avoid bladder irritants like caffeine and alcohol, which can trigger leaks. And practice good bathroom habits: don’t hold it too long, and make sure to empty your bladder fully when you go.³

When it comes to managing incontinence, choosing the right products can make a world of difference. Products like incontinence pads are designed to offer comfort, discretion, and effectiveness, helping you stay dry and confident throughout your day.

Whether you need something for light leaks or more absorbent options for overnight protection, there’s a solution to meet your needs. Explore our range of pads designed for women, like the TENA Ultimate Women's Incontinence Pads, the TENA Sensitive Care Extra Coverage Overnight Incontinence Pads, or the TENA Women’s Light Incontinence Liners, for comfort and peace of mind.

With the right tools and support, managing incontinence during menopause doesn’t have to hold you back. You deserve to feel confident, comfortable, and fully in control of this stage of life.

Is Incontinence More Common in Women?

Yes, women tend to experience incontinence more often than men, and there are a few reasons for that.³ Things like pregnancy, childbirth, and menopause can all contribute.³ Pregnancy and childbirth can weaken the pelvic floor muscles, and when menopause hits, hormonal changes affect bladder control.³

Does Drinking More Water Help Incontinence?

It's important to stay hydrated but drinking too much can actually make bladder problems worse.⁴ How much water you need really depends on your health, how active you are, and even where you live.⁴

If you find yourself getting up several times during the night to use the bathroom, try drinking more fluids earlier in the day and cut back a few hours before bed.⁴ Skip alcohol, and limit drinks with caffeine—like coffee, tea, and cola—since they can make you need to pee more often.⁴

On the flip side, drinking too little can cause waste products to build up in your urine.⁴ This buildup can irritate your bladder and make you feel the urge to go more often. So, it's all about finding that balance.⁴

How Can I Strengthen My Bladder During Menopause?

To strengthen your bladder during menopause, focus on a combination of exercises, diet, and lifestyle changes. Pelvic floor exercises like Kegels are a great way to build strength in the muscles that support your bladder.³

Eating a fiber-rich diet can help prevent constipation, which can put pressure on your bladder.^3,4 Avoiding bladder irritants like caffeine and alcohol and keeping a healthy weight can also help.³

Want to learn more? Check out this article for tips on pelvic floor exercises and how to support your bladder health.