Skip to content
Cart
    • Shop
    • All Products
    • Happy Skin by Lisa Curry
    • Bundles
  • Clinic
  • Articles
  • Recipes
    • Get Started
    • Take the Assessment
    • Get Started
    • Resources
    • Rewards
    • Podcasts
    • Our Groups
    • The Team
    • Support
    • Our Vision
  • My Account
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube
    • RSS
Change your site location
Currently shipping from our AUS site
Australia Stay on the Australian & NZ site Australia Go to the USA & Canada site
Contact My Account Log in
  • Shop expand
    • All Products
      All Products
    • Happy Skin by Lisa Curry
      Happy Skin by Lisa Curry
      Happy Skin by Lisa Curry
    • Bundles
      Bundles
  • Clinic
  • Articles
  • Recipes
  • Get Started expand
    • Take the Assessment
    • Get Started
    • Resources
    • Rewards
    • Podcasts
    • Our Groups
    • The Team
    • Support
    • Our Vision
10 Tips to Manage Stress Incontinence Naturally

10 Tips to Manage Stress Incontinence Naturally

Urinary incontinence is the term used when a woman (or a man) involuntary leaks urine from the body. Stress urinary incontinence (SUI) occurs when the leakage happens during exercise, coughing, sneezing, laughing or any movement that adds pressure or stress on the bladder. 

Many women live with these urinary issues without getting treatment for long periods not only because they're under-diagnosed; a lot of them are also ashamed to talk about their dilemma. Urinary incontinence is often not spoken about and many women suffer in silence with related issues such as emotional insecurity and loss of self-confidence.

The fact that stress incontinence affects women twice as much as men makes it a predominantly female health issue that requires more attention, awareness and solutions.

Pelvic Floor Muscles

The female urinary system

The bladder is connected to the anterior wall of the pelvic floor muscles through connective tissues, nerves and muscles. When the bladder is full, it communicates with the brain through the nervous system that it's ready to be emptied. As the bladder empties, it should void to a very low volume and there should be no feeling of incomplete elimination. 

When a woman experiences stress incontinence, the bladder muscles and pelvic floor muscles that support the bladder and pelvic organs are not functioning properly. This is often due to weak pelvic floor muscles or dysfunction of the pelvic floor muscles. As these muscles are weakened, any stress and external force placed on the bladder can cause leakage because the muscles are no longer able to maintain their strength and simply keep the bladder tight.

Leakage can be anything from a few drops to completely involuntary emptying of the bladder. However, any amount of leakage shouldn't be ignored and needs to be given attention and care.

Do not suffer in silence!

It is often not until we experience stress urinary incontinence that we realise and feel the importance of our pelvic floor muscles.

What causes stress incontinence?

The most common causes of stress urinary incontinence (SUI) are: 

  • Pregnancy and childbirth which stretches the pelvic floor muscles 
  • Pelvic surgeries such as hysterectomy or any other surgery that affects your pelvic floor
  • Menopause and reduced oestrogen levels that can cause the lining of the urethra to thin and reduced muscle tone
  • Obesity which weakens and stretch the pelvic floor muscles 
  • Chronic coughing
  • Excessive heavy lifting
  • Poor posture
  • General loss of muscle tone

Just as we need to exercise our superficial muscles to maintain strength and elasticity as we age, we must also work out our pelvic floor muscles to avoid urinary incontinence. 

What can you do to treat stress incontinence naturally?  

  1. Use a bladder diary.
    Keeping a diary to record instances that add external stress to your bladder and pelvic floor is a great way to start addressing the root causes of your stress incontinence. Track your activities throughout the week to notice any patterns or events that cause leakage. This way, you'll have the information you need to retrain your bladder so it doesn't take control of your life.

  2. Avoid 'just In case' urination.
    When your bladder fills to its volume, a signal is sent to your brain. That same signal produces an urge that stimulates your body to urinate. However, most people preempt that signal and go to the restroom prematurely. If we continuously run to the toilet ‘just in case’, our bladder can actually shrink and lose its strength to hold more fluid.

  3. Use proper posture when sitting, lifting and exercising to support the pelvic floor muscles.
    Proper posture is fundamental to a balanced and toned pelvic floor. Keep your body upright and arch your back slightly to reduce pressure on the bladder. Align your pelvis, feel your sit bones moving down to the earth, relax your belly, stack your shoulders above your hips, keep an open heart and relax your jaw. Always pay attention to how you sit and stand and address any postal misalignments with exercise and physical therapy.

  4. Avoid heavy lifting and high impact exercises until you feel you have control of your bladder. Instead, start a program that will help to strengthen your pelvic floor and inner core.

  5. Perform regular pelvic floor exercises.
    Keeping the pelvic floor muscles toned is essential to treat stress incontinence. Pelvic floor exercises not only strengthen the muscles; they also help stimulate blood flow to the tissues of the pelvic floor and improve drainage of fluids and toxins.

  6. Practice deep diaphragmatic breathing with pelvic engagement.
    The pelvic floor works in harmony with the diaphragm as we move, lift, train and relax our pelvic floor. Holding the breath adds stress and strain on the abdomen, pelvic organs, and pelvic floor muscles. Learning to control and reshape your breath is an essential part of restoring pelvic floor function.
    To do this, lie down on your back with the soles of your feet on the ground for your lower back to relax.

    > Start by exhaling completely.
    > Inhale deeply and channel your breath all the way down
        towards your pelvic floor and lower abdomen. Feel your
        pelvic floor expanding.

    > Exhale slowly and feel a gentle contraction of your pelvic
        floor moving in and up towards your heart.

    > Continue for 5-10 repetitions.

  7. Join a postpartum training program.
    If stress incontinence has been a problem for you since giving birth then joining a postpartum exercise program can be a great investment for your health! The postpartum period is just as important as your pregnancy – just because you feel whole on the outside doesn't necessarily mean that your body has healed on the inside.
  8. Reassess your diet.
    Diet can make a difference in how well your bladder is functioning. To support the healing of tissues and calming your bladder, you want to avoid foods that trigger inflammation and are stimulating to the nervous system.
    Avoid caffeine, processed foods, refined sugars and foods that are acid-forming. Our 8-Week Program is a great guide to alkalise the system and supports the healing of the tissues.

  9. Consider HAPPY BLADDER. Happy Bladder contains a combination of herbs that have been shown to reduce urinary frequency, urgency, and bladder accidents.  See how Happy Bladder works.

Stress urinary incontinence is common amongst many women, but often not spoken about. With a holistic approach, you can begin to heal your body from within to free yourself from bladder leakage, pain and frequent urination.
Don’t suffer in silence – reach out and speak up because your next-door neighbour might be dealing with the exact same thing! 

 Shop for Happy Bladder

 1. Schoendorfer et al, BMC-CAM, January, 2018. Research funded by the Australian Federal Government and Seipel Group.

If symptoms persist, consult your healthcare professional.

Matilda Tilly Andersson

Tilly is a yoga teacher with a passion for sustainable health & wellness. She is an advocate of natural medicine, sustainable living and organic food production. With a background in health & fitness, and a BSc in Biomedicine Exercise, and multiple yoga studies, she guides others toward a healthier, more balanced life.

bladder Happy Bladder incontinence leakage stress incontinence urinary
Featured Articles
  • The Optimal Skin Guide
    The Optimal Skin Guide
  • What is the Lymphatic System?
    What is the Lymphatic System?
  • What to Expect in an HHY Consultation
    What to Expect in an HHY Consultation
  • What happens when you take Happy Hormones?
    What happens when you take Happy Hormones?
  • How to Strengthen your Immunity Naturally
    How to Strengthen your Immunity Naturally
  • The Happy Hormones Cleansing Phase
    The Happy Hormones Cleansing Phase
Recent Articles
  • Watermelon Collagen Spritzer
  • 5 Skin Care Routine Steps to Aid Menopause Symptoms
  • Why You Need Collagen in Menopause
  • What are Collagen Peptides?
  • How Stress Affects Collagen Production
  • What Makes Happy Collagen So Special?
  • Strawberry Rhubarb Chia Jam
  • Asparagus Salmon Crust-Free Quiche
  • Lemon-Pepper Snow Peas
  • Mint Choco Chip HW Smoothie
  • What is Happy Collagen?
  • Mood Swings and Anxiety
  • Are You Practicing Mindlessness or Mindfulness at Work?
  • Hormones & Your Cholesterol
  • Why am I always tired?
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
  • RSS

Related Articles

What You Weren't Told After Your Cholecystectomy
Bedwetting: Causes and Treatment
Urinary Incontinence in Older Women

Recommended Products

Happy Hormones Capsules 240
Happy Hormones Capsules 240
1628 reviews
Regular price $99.95
Happy Bladder Bottle of 60 Capsules - Happy Healthy You
Happy Bladder 60
131 reviews
Regular price $49.95
Happy Turmeric 500ml
Happy Turmeric 500ml
266 reviews
Regular price $29.95

Invalid password
Enter

Join our Newsletter

Sign up to receive the latest news, updates & special offers.

  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
  • RSS
Happy Shop
  • Happy Skin by Lisa Curry™
  • Happy Hormones
  • Happy Calm
  • Happy Collagen
  • Happy Liver
  • Happy Turmeric
  • Happy Greens
  • Happy Bladder
Happy You
  • Happy Weight
  • Happy Reset
  • Menopause
  • Bladder Bundle
  • Assessment
Happy Us
  • Contact
  • Clinic
  • Our Groups
  • Reviews
  • Shipping & Delivery
Happy Info
  • Podcasts
  • Resources
  • FAQs
  • Articles
  • Recipes
  • Affiliates

Always read the label. Follow the directions for use. If symptoms persist, talk to your healthcare professional.

© 2022 Happy Healthy You Design by Stead Lane
  • Privacy
  • Terms
  • Disclaimer
  • Refunds
  • Referral Terms
★ Reviews

Our Customer Reviews

10671 reviews
Write a review
94%
(10036)
3%
(336)
1%
(83)
1%
(55)
2%
(161)
J
Happy Healthy You
Jodie L. (Brisbane, AU)
Amazing

I have been taking HH for over a year and each time i think I can go without them I notice such a decrease in energy and mood. They have made a significant difference to my life and mood. I am a shift worker and I highly recommend for any women peri menopausal and low energy levels.

User picture
S
Happy Healthy You
Sheena H.H. (Sydney, AU)
I wish I'd tried HH sooner.

100 Happy Hormone tablets later and WHAT a difference. I cant imagine not taking this little supplement of sanity every day. If you are tossing up needs v's wants .... HH are a need, do this for yourself. I wish I had've ordered sooner.

User picture
S
Happy Healthy You
Suzanne F.F. (Millendon, AU)
Happy Hormones is my life saver

I started going through peri menopause and am having a period every 3-5 months. My biggest symptom beside insomnia is hot flushes. I was having one every 10 minutes and I became a very horrible person as I just couldn't stand them. Enter Happy Hormones, I was having 2 morning and night and it wasn't doing anything and then someone on the FB page suggested 3 morning and night and for that I am forever grateful as now I am not grumpy all the time and the hot flushes are like maybe 5 a day now. I am sure my husband and kids thanks you more :)

User picture
A
Happy Healthy You
Angela B. (Perth, AU)
Mother's Little Helper

My great friend Lori Woodhouse recommended I take Happy Hormones almost four years ago. It is the only supplement I have really noticed a significant improvement in my well being. I haven't gone without it since! I went from struggling to cope with being a working mum to enjoying parenting, and being able to balance life. I returned to uni whilst still working, finished my degree, and accepted a new job which is interesting, family friendly and challenging. I don't believe I could have managed all that in the past 4 years without my daily dose of Happy Hormones, and of course the support of my wonderful friend Lori Woodhouse. Lori also landed her dream job in that time, which combines her skills as a Registered Nurse with a passion for health at Happy Healthy You! This is us at my 50th Birthday Lunch just four weeks ago!

User picture
D
Happy Healthy You
Denise B. (Melbourne, AU)
Thank goodness for your products

I use both Happy hormones and happy liver, although I am 68 I still get hot flushes, my recent blood test my liver is great
And I am very happy to say my hot flushes are gone Tks to your wonderful products, they travel all over Australia with me and I have spread the word about them. Tks sooooo much

User picture
123
Powered by Judge.me