Writing it Down

By Lisa D. Ellis

If you often find yourself rushing to get to the bathroom in time but don’t always make it, you’ve got lots of company. This happens to as many as 38 percent of women in the United States, according to the National Kidney and Urologic Diseases Information Clearinghouse. The symptoms can range from little leaks when you laugh, cough, or sneeze to finding the sudden urge to relieve yourself.

Tracking Your Habits

Regardless of what affects you, many experts say that using the “power of the pen” can be one of the first, and also a very crucial step, toward effectively addressing your symptoms.

To this end, doctors often suggest that women keep a “voiding journal” or diary in which they write down everything they eat and drink throughout the day, as well as when they relieve themselves, at what time, how often, and how much. This information can offer valuable insight into what could be causing the problem and how to most successfully handle it.

In fact, once you track your daily information, you just might notice some interesting patterns and relationships that may lead you to better understand how best to control your situation. For instance, you may find that drinking too much caffeine sends your sensitive bladder into overdrive. Or, perhaps too much water after dinner sparks those middle-of-the-night bathroom trips. Some over-the counter or prescription medications can also turn out to be related.

Making Changes

Once you have captured your habits on paper, your doctor will be able to look at the information with you to determine how best to address your specific circumstances and needs. You will also be able to make some effective lifestyle changes, such as cutting out that second drink, avoiding alcohol, which can serve as a diuretic, and avoiding spicy food, which can also be a trigger. In addition, taking frequent bathroom breaks on a regular schedule (often starting with every hour and working out from there) can be a successful approach to try to retrain your body and your bladder. In many cases, these and other steps can be done in conjunction with other solutions that can include everything from taking medication and losing weight to strengthening your muscles.

Making a Difference

While bladder issues can be related to a variety of factors such as childbirth, hormonal changes that come with age, and even your daily eating and drinking habits, many women are finding that it can also be easily overcome. If you experience little leaks, you may be able to handle them on your own. But if you feel overwhelmed by your situation and need expert guidance, you may want to speak with a urologist or urogynocologist. Finally, if you want to learn from other women’s experiences, you may wish to join a support group. You can do a search online to find one—or ask your doctor to connect you to others dealing in your area who are dealing with bladder issues.