Menopause, Movement and Incontinence

Guest blog by Coni Longden-Jefferson, co-founder Nixi Body Leakproof Underwear

Around 50% of menopausal women struggle with incontinence and little bladder leaks (and that’s just the ones who are admitting it!) Whilst the issue may be common, it’s not something that should be normalised or put up with. We’ve partnered with NIXI Body leak-proof underwear to break the taboo and share some tips on supporting your pelvic floor strength through menopause. Find the perfect leak-proof & period pant cut to suit you and your lifestyle, get 15% off with code MM15 at checkout.

Why Incontinence Happens During Menopause 

Anyone moving through menopause will know there can be a wide range of symptoms, most of which are connected to our dramatically changing hormones! 

One of the key reasons menopausal and postmenopausal women experience bladder leaks and/or weakness is that the tissues of the vagina and urethra lose elasticity as we get older and our oestrogen levels drop. This can lead to a sudden and strong urge to pee, followed by an involuntary loss of urine (this is called urge incontinence) as well as cystitis-like symptoms including dysuria (burning or discomfort when passing urine). 

There can also be a higher incidence of losing urine when you laugh, sneeze, or jump (which is known as stress incontinence). This can make staying active harder. Around a third of women say they become less active during menopause and 20% of women over 40 say they quit exercise due to issues with bladder leaks.   

Kelly's Story 

Someone who understands the perils of menopausal incontinence all too well is Kelly Newton, Founder of NIXI Body leakproof underwear. 

Kelly experienced early menopause, triggered by a hysterectomy, and one of the biggest symptoms she experienced was bladder leaks. “I had struggled a little bit with a weakened pelvic floor after the birth of my sons, but my issues with bladder leaks seriously ramped up once I hit menopause!” Kelly explains. “It really knocked my confidence and had a huge impact on my quality of life and mental health”  

Like many women, Kelly found that exercise was something that really helped with both the mental and physical symptoms of menopause - including improved sleep and reduced fatigue. But her issues with leaks almost made her quit the sports she loved. 

“I’ve always been really active, but I started leaking every time I would run or play hockey.” Kelly says. “I couldn’t wear standard incontinence pads, as they made my vaginal dryness worse and were so uncomfortable - which is actually why I designed my first pair of NIXI Body knickers!”    

Managing Leaks Through Menopause

If like Kelly, you’re struggling with bladder leaks, don’t despair! There are lots of things you can do to improve your pelvic floor strength so you can stay active through menopause.  

Talk to your GP: Firstly, don’t suffer in silence. Talk to your doctor or gynaecologist about what you’re experiencing. They will be able to help and support you and can also identify the root cause of your incontinence - whether it’s purely menopause-related or if something else is going on. 

Pelvic Floor Exercises: Whilst weakened pelvic floor muscles are common with age, you can train them to be stronger! Kegels are simple exercises that can be done anywhere and at any time - a good place to start is to imagine you are stopping a wee halfway through, you’ll soon feel the muscles contract!

Adapt Your Workouts: But there are other exercises you can do to reduce the risk of bladder leaks - including pilates and core work. If you are really struggling with leakage it might be a good idea to reduce the amount of high-impact exercises you are doing until things are feeling stronger down there.

Consider Seeing a Physio: If your problems persist, it might be worth investing in a few sessions with a pelvic health physio who understands the complexities of the pelvic floor. If you had a sports injury or a bad back you wouldn’t hesitate to seek specialist support - and your pelvic floor deserves the same attention! 

Find Leak Proof Protection that Works:  Leakproof pads and knickers aren’t a long-term solution to incontinence - but they can give you the confidence to stay active and get the support you need, Disposables can play havoc with your vaginal health, so finding a reusable option like NIXI Body knickers (which are also totally VPL free under gym leggings!) can be a real game changer for your health and happiness. 

Finally, it’s vital that we talk about bladder health and leaks and remove the stigma attached to them. They are incredibly common and nothing to feel ashamed about- the key thing to remember is that there is a lot you can do to improve your bladder health, so it doesn’t become a barrier to living life to the full! 

June 2024

Thanks to Nixi Body for offering our followers a 15% discount. Apply the code PP15 at their checkout. We don’t have any financial arrangement with NIXI. We’re just happy to support and promote a great female founder, a product that we like and you can get a discount. It’s a win-win!

Our sister business Menopause Movement trains pelvic health physiotherapists and fitness professionals to appropriately treat and train menopause women.

If you are experiencing pelvic health problems and want to find a menopause trained specialist in your area, look no further! Search our Menopause Movement Directory.