The One Unexpected Peeing Habit Urogynecologists Want Every Woman Over 50 to Start Doing ASAP

Cross your legs every time you pee? Schedule extra time on long car trips for several bathroom breaks? Get up in the middle of the night to use the restroom? If you answered yes to these questions, congratulations, you are likely a woman in her 50s or older.

Changes in urinary function are a natural part of aging, including not being able to hold your pee as long as you may have been able to when you were younger. While you should absolutely use the restroom whenever you feel the urge to pee, there’s one habit that urogynecologists wish more women 50 and older would do that can help improve their urinary health.

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The One Peeing Habit Urogynecologists Wish More Women 50 and Older Would Do

The number one habit that urogynecologist Dr. Tirsit Shiferaw Asfaw, MD, FACOG, recommends women 50 and older start doing is pelvic floor exercises. “Pelvic floor exercises help women with bladder control by helping combat the natural weakening of the pelvic floor muscles that are involved in bladder control,” she says.

Never heard of pelvic floor exercises? These types of exercises (also known as kegels) are done to train pelvic floor muscles, helping with pelvic floor muscle function, power, endurance and relaxation. Studies have shown that exercising the pelvic floor muscles can improve symptoms of incontinence up to 70 percent, regardless of age.

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To do a kegel, take a deep breath into the lower abdomen, allowing the belly to rise. Then, gently contract your pelvic floor muscles as you exhale. This is similar to a gentle squeeze you may do in order to prevent urinating.

If pelvic floor exercises are new to you, it can be helpful to talk to your OB/GYN or a urogynecologist who can offer you advice on how to do them correctly. “Women should not wait until they are older to start doing pelvic floor exercises. Having pelvic floor awareness and control would allow women to have better bladder health as they get older,” Dr. Asfaw says.

Related: The One Thing You Should Absolutely Never Do if You Want To Avoid Getting a UTI, According to Urologists

Other Ways To Support Your Urinary Health As You Age

In addition to doing pelvic floor exercises regularly, there are other ways to support your urinary health as you age. One that Dr. Lopa Pandya, MD, MS, FACOG, the Vice Chair of the Public Education Committee for the American Urogynecologic Society and a medical advisor for Aeroflow Urology, suggests is talking to your doctor about any symptom that doesn’t feel right. “A lot of people are told it’s normal to leak urine on themselves as they get older. This is absolutely not normal. It’s common. I am constantly telling patients and trainees that common is not normal. No one should have to walk around in wet clothing, or be worried that is going to happen. We have very good treatments for this with very little downtime. People should be empowered to advocate for themselves,” she says.

Dr. Aldene Zeno, MD, a urogynecologist at Essence Health and Gynecology, agrees. “The one peeing habit that people over 50 should adopt is to pay attention to bothersome urinary symptoms,” she says. “With 51 as the average age of menopause, people may have perimenopause changes starting five to 10 years before they stop having periods. These hormonal changes impact the bladder because the bladder and its surrounding tissue have estrogen receptors. As estrogen levels decrease, the resulting changes make the bladder more sensitive,” Dr. Zeno says.

She explains that more than 50% of postmenopausal women experience more frequent urinating, difficulty controlling bladder urges, burning with urination and weakening of the surrounding tissues causing leaks with activity. All of this is worth talking to your doctor about. “Addressing bladder health early with your doctor can prevent frequent infections, embarrassing leaks and improve bladder control,” Dr. Zeno says. She says that a urogynecologist may recommend vaginal estrogen for women experiencing age-related changes to tissue in and around the bladder. “This has been shown to also prevent urinary tract infections and decrease irritative bladder sensations,” she says.

That said, there isn’t a one-size-fits-all solution to urinary symptoms many experience as we age, which is why it’s important to talk to your doctor about what may be the best fit for you. Yes, urinary health may change as we age, but having to suffer through painful or embarrassing symptoms isn’t inevitable. If something is bothering you, talk to your doctor about it. Together, you can find a solution that works for you. 

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Sources

• Dr. Lopa Pandya, MD, MS, FACOG, reconstructive pelvic surgeon in the Department of Obstetrics & Gynecology at UI Health and medical advisor for Aeroflow Urology
• Dr. Tirsit Shiferaw Asfaw, MD, FACOG, urogynecologist and Associate Professor of Clinical Obstetrics and Gynecology at Weill Cornell Medicine
• Dr. Aldene Zeno, MD, urogynecologist at Essence Health and Gynecology