Empowering women with thoughtful, science-backed solutions for managing bladder leaks
Understanding Bladder Incontinence in Women
Bladder incontinence—the involuntary loss of urine—is far more common than many women realize, especially after 40. It affects up to 1 in 3 women at some point in their lives and is often caused by natural physical changes like pregnancy, childbirth, hormonal shifts during menopause, and aging [1].
There are several types of bladder incontinence:
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Stress incontinence occurs when physical pressure—like coughing, sneezing, or exercising—leads to leaks.
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Urge incontinence, or overactive bladder (OAB), is marked by a sudden, intense need to urinate, often followed by involuntary leakage.
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Overflow incontinence happens when the bladder doesn’t empty completely.
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Mixed incontinence combines symptoms of stress and urge types.
While these experiences can feel isolating, they’re highly manageable. The key is understanding your body, exploring options, and finding a personalized approach that supports both comfort and confidence.
Lifestyle Changes That Can Make a Difference
Lifestyle modifications are often the first—and most sustainable—step in managing bladder incontinence. These are not overnight fixes, but small, consistent adjustments can reduce symptoms and improve bladder health over time.
Here are some proven strategies:
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Bladder training involves gradually increasing the time between bathroom trips to retrain the bladder.
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Pelvic floor awareness (paired with exercises) strengthens muscles that control urination.
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Mindful fluid intake, such as reducing caffeine and timing hydration earlier in the day, can help minimize urgency and frequency.
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Weight management has a significant impact, as excess weight can put pressure on the bladder and pelvic muscles. Even a 5-10% weight loss may reduce symptoms [2].
Each of these approaches supports the body's natural ability to regulate bladder function. The goal is not perfection, but progress—measured in increased comfort and restored ease. We recommend speaking to your doctor about what approach may be best for you.
Pelvic Floor Therapy and Exercises
When it comes to first-line, non-invasive treatments, pelvic floor exercises—especially Kegels—are highly effective. These target the muscles that support the bladder, uterus, and bowels. By strengthening these muscles, you can reduce stress incontinence and improve control.
A trained pelvic floor physical therapist can assess muscle tone and create a tailored routine, often using tools like biofeedback or electrical stimulation to support results. Studies show that women who practice pelvic floor muscle training for at least three months can see significant improvement or complete resolution of symptoms [3].
This therapy is also valuable post-childbirth and during menopause, as both life stages can weaken pelvic muscles. The exercises are discreet, equipment-free, and easy to integrate into daily routines, making them an empowering and practical solution.
Medical Treatment Options
For women needing more intensive support, several medical treatments are available. Each option comes with its own benefits and considerations, so it’s important to consult a trusted healthcare provider before deciding.
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Anticholinergic medications can reduce bladder spasms and frequency for those with urge incontinence or OAB.
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Botox injections into the bladder muscle can help if medications don’t work, relaxing the bladder and increasing storage capacity.
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Topical estrogen therapy may be helpful for postmenopausal women experiencing incontinence related to vaginal and urethral thinning.
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Surgical procedures, like the mid-urethral sling or bladder neck suspension, are typically reserved for severe cases of stress incontinence and can offer long-term relief.
According to a Cochrane review, mid-urethral sling procedures are particularly effective, offering high success rates with relatively low complication risks [4]. However, surgery isn’t for everyone, and a careful discussion of side effects, downtime, and personal goals is essential.
Protective Products That Support Confidence
For many women, daily protection is part of their treatment strategy. Whether you’re retraining your bladder, waiting for therapy results, or managing leaks long-term, reliable incontinence products can provide both peace of mind and comfort.
That’s where Attn: Grace comes in.
Our bladder control pads and liners are designed with women’s bodies and experiences at the center. Made with Skin-Safe™, plant-based materials, they feel soft, breathable, and gentle—even for sensitive skin. From light liners to heavy-duty overnight pads, our collection supports your lifestyle without bulk or compromise.
Protection isn’t just physical—it’s emotional, too. And choosing products that work with your body, not against it, can be a vital part of reclaiming your freedom.
Finding the Right Combination for You
Urinary incontinence isn’t a one-size-fits-all condition, and the best treatment plan is one that honors your unique needs, lifestyle, and goals.
Some women find success through pelvic therapy alone. Others need medication or support from daily products. Many benefit from combining strategies—lifestyle changes + pelvic floor exercises + incontinence pads, for example—to create a comprehensive, empowering routine.
The path to comfort and confidence may take time, but it’s worth walking. And every step—whether it’s trying your first Kegel or finding a pad that finally feels good—is a form of self-respect.
You’re not alone. You’re not broken. You’re a woman with options.
References
[1] Minassian, V. A., Drutz, H. P., & Al-Badr, A. (2003). Urinary incontinence is a worldwide problem. International Journal of Gynecology & Obstetrics, 82(3), 327-338. https://obgyn.onlinelibrary.wiley.com/doi/full/10.1016/S0020-7292%2803%2900220-0
[2] Subak, L. L., et al. (2005). Weight loss to treat urinary incontinence in overweight and obese women. The New England Journal of Medicine, 353(20), 2109–2117. https://www.nejm.org/doi/full/10.1056/NEJMoa0806375
[3] Dumoulin, C., & Hay-Smith, E. J. C. (2010). Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews, 2010(1), CD005654. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD005654.pub2/full
[4] Ford, A. A., Rogerson, L., Cody, J. D., Aluko, P., & Ogah, J. (2017). Mid-urethral sling operations for stress urinary incontinence in women. Cochrane Database of Systematic Reviews, 7, CD006375. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006375.pub4/full