“Hey, remember that one time I slightly peed myself while on the tennis court” 

Not exactly the best conversation starter at dinner, but nonetheless, something that happens to just about all women over the age of 30. There are a few topics that most of us don’t quite feel comfortable talking about: the ins-and-outs of our sex life, religion and politics on a first date, which Spice Girl we identified with at a young age, and (of course) having a super heavy period—bladder leakage (aka urinary incontinence).

This condition, which involves a lack of voluntary control over urination, isn’t something that only happens to older people or women (albeit, age definitely is a large factor). Nope, even you spring chickens might experience this disturbance in your daily routine. Sorry to be the bearer of bad news.

While pregnancy and menopause are major reasons for the increased prevalence of incontinence, certain medications, various health conditions, and nerve damage can also be factors.

Studies show that of the 25 million adult Americans suffering from some form of urinary incontinence, 75-80% are women. And over 4.6million of us with bladder control problems are aged 18 to 44 years old. Bet you didn’t factor this part into your 10-year plan.

This condition is so prominent that if you were to ask most women (particularly moms) about it, they’ll probably give you that sympathetic “I feel you, sister” nod. You know the one. That special kind of sign language that any woman that’s been through childbirth has proprietary ownership over. It bonds us.

Looking at the stats, one might wonder why incontinence is still seen as a stigmatizing condition that renders most outgoing women embarrassed, uncomfortable, and self-conscious. After all, something so common should probably be accepted in society much like tattoos or crocks.

Unfortunately, fear of leakage is so real that, in an effort to break this cycle of shame, we will explore in this blog post easy tips to help you overcome your shyness and exude confidence - even during your period.

What is Incontinence and How Does It Affect Women?

What does that ultra-sexy phrase “ urinary incontinence” even mean? Incontinence is the inability to control the excretion of urine. It can happen from time to time and it doesn’t need a specific cause, but if you have more than two episodes of wetting in a day for three weeks straight, this might be an issue that needs addressing.

Incontinence will affect each woman differently. Some women may experience urine leakage while they are asleep and only once every few months. Others experience frequent leaks throughout the day, particularly when jumping or running. The common denominator is that it compromises one's quality of life and self-confidence. I mean, let’s be real: we may not be one of those lucky women that “glistens” at the gym and we can accept that. But pee stains in our yoga pants? Not so much.

Urinary incontinence particularly tends to affect sufferers during their periods and right afterward. We'll first cover some of the basics about bladder leakage: what it is, why it happens, and how to avoid it. Next, we'll offer 7 tips for managing urinary leakage during your period with things like nutrition, exercise, and more!

The Link Between Your Menstrual Cycle and Incontinence

Women who experience bladder leakage sometimes have trouble holding urine in during their periods. It is also not uncommon for women to leak a couple of days before and after menstruation as your period actually increases pressure on your bladder muscles, causing a sensation of needing to pee. Furthermore, estrogen levels decrease during this time which weakens the urethra, making it more difficult to hold in both urine and blood. Lastly, the circulation of blood flow enhances the sensitivity of the nerves around the bladder which can also be a culprit.

In 2001, a small study of 483 women looked at the ability of each woman to hold urine as they menstruated. About 42% of the women noted that they experienced a slight loss of bladder control just before their period. Roughly 36% experienced the same slight loss of control during their periods. The numbers for after menstruation and mid-cycle were significantly lower.

So what can be done to alleviate stress incontinence associated with your menstrual cycle? Apart from removing your uterus or getting pregnant, there aren’t a whole lot of options to stop your period from showing up each month. However, there are certain things you do to mitigate the intensity.

How Can I Manage Urinary Issues During My Period?

While your period aggravates the ability to hold your urine, other things can also promote leakage such as:

1. laughing

2. sneezing

3. coughing

4. jumping

5. exercising

6. heavy lifting

7. sexual intercourse

But of course, a girl’s got to live her life, and far be it from us to tell you not to laugh or exercise. So here are some other measures you can take to relieve yourself from those embarrassing leakage moments.

What are some ways to keep urine leakage under control?

To alleviate bladder control loss during your period, try:

Working that pelvic floor. Your pelvic floor is like Spanx for your internal lower body - it keeps everything in. But over time with aging and having kids, the muscles of that pelvic floor weaken, and this causes issues with bodily fluids. Doing exercises like Kegels or using yoni balls both help to strengthen those muscle walls so you have more control over incontinence.

Train Your Bladder. To delay urination after you get the urge to go, you may start by trying to hold off for 10 minutes every time you feel the need to pee. The goal is to lengthen the time between trips to the bathroom until you're urinating only every 2.5 to 3.5 hours.

Double Voiding. This technique trains your body to completely empty your bladder to avoid incontinence. After urinating, wait a few minutes and try again.

Fluid and Diet Restrictions. Cutting back on caffeinated or alcoholic beverages is a good idea because these drinks are diuretics that make your body need to pee more frequently. Really acidic foods can also increase the urge to pee.

Weight Loss. We can practically see you rolling your eyes in the back of your head. How many times do you have to hear about the importance of being fit? But in all seriousness, excess weight puts a lot of pressure on your lower extremities which can add to urinary issues.

Wearing Incontinence Clothing. Sure, period pads help - both for leakage and blood flow. However, many women complain that extra discharge still gets through to their clothing. Also, pads are neither an eco-friendly nor economically sound idea. Clothing with built-in padding offers more protection and freedom, like Lumana’s athleticwear.