Feeling like you can't control your bladder or bowels? It's a secret struggle for many women, but we’re here to help. This common issue is called double incontinence - keep reading to understand why it happens and what you can do to take back control.

The Gut-Bladder Connection: Why These Two Are Besties

Think of your bladder and bowel like neighbours. Sometimes, they're a little too close for comfort and don't always respect your boundaries. In other words, they can both leak unexpectedly!

But why does this happen?

It might seem like your gut and bladder are totally separate systems, but they're actually more connected than you think. They share a few things in common that can lead to double incontinence.

Let's explore some of the key reasons why these two are so connected. 

Reason 1: Nerve Network Mishaps 

Both your bladder and bowel share the same nerve pathways. These nerves are like little messengers, telling your brain when it's time to "go."

But sometimes, these messages get mixed up. 

Think of it like a game of telephone. The message starts out clear, but by the time it gets to the end of the line, it's all jumbled up.

Things like childbirth, nerve damage, or even conditions like diabetes can interfere with these nerves and lead to miscommunication.

Reason 2: Pelvic Floor Problems 

Your pelvic floor muscles are like a hammock for your bladder and bowel. If they weaken (pregnancy, aging, and straining can do this), things can get a bit...saggy. And leaks are more likely to happen.

Imagine a trampoline. If the springs are strong and bouncy, everything stays in place. But if the springs get weak, things start to sag and lose their support.

The same goes for your pelvic floor.

Reason 3: Constipation: The Bladder's Worst Enemy

Constipation can also worsen incontinence. When stool gets backed up, it pushes on your bladder, making leaks more likely.

So, keep things moving. Eat fibre-rich foods, drink plenty of water, and don't hold it in when you need to go.

Reason 4: Hormone Havoc

Oestrogen is a hormone that helps keep everything running smoothly down there.

But during menopause, oestrogen levels drop, which can weaken the muscles and tissues that control your bladder and bowel.

So What Can You Do About It?

There are lots of things you can do to manage double incontinence and feel more confident in your body. So here are a few ideas to get you started:

1. Pelvic Floor Focus

Pelvic floor exercises are your new best friend. But doing them right is key!

A pelvic floor physiotherapist can assess your pelvic floor and guide you through the most effective exercises. They can also offer other treatments like biofeedback, which helps you become more aware of your pelvic floor muscles.

2. Food, Fluids, and Bathroom Breaks

Eat more fibre (think fruits, veggies, and whole grains) and drink plenty of water to avoid constipation.

And when you gotta go, go! Don't hold it in.

Ignoring those urges can actually confuse your bladder and bowel and make things worse.

3. Bladder and Bowel Training

Yep, you can actually train your bladder and bowel.

Try going to the bathroom on a schedule and practicing delaying the urge to go when you feel it. It's like a boot camp for your bladder and bowels.

Start by keeping a bladder diary to track when you go and when you leak. This can help you spot patterns and triggers.

Then, gradually increase the time between bathroom breaks to strengthen your bladder control.

4. Talk to a Pro

If leaks are interfering with your life, talk to your doctor or a pelvic floor physio.

There are treatments that can help, from exercises to medications and other options.

Your doctor can rule out any underlying medical conditions that might be contributing to your incontinence.

They can also discuss medications that might help, such as 
anticholinergics for overactive bladder or topical oestrogen for menopausal women.

Lifestyle Changes Can Make a Difference

Want to take even more control of your bladder and bowels? Here are some simple lifestyle changes that can also help make a difference:

1. Maintain a Healthy Weight

Carrying extra weight puts extra pressure on your pelvic floor. Reaching a healthy weight can help reduce that pressure and improve bladder and bowel control.

2. Say "See Ya Later" to Bladder Irritants

Coffee, tea, alcohol, and fizzy drinks can irritate your bladder. Cutting back can help reduce those urgent "gotta go!" moments.

3. Kick the Habit

Smoking is bad news for your health, including your bladder and bowel. Coughing puts stress on your pelvic floor, which can lead to leaks.

Quitting smoking can make a big difference.

4. Stress Less

Ever noticed how stress can make you suddenly need to use the bathroom?

Finding healthy ways to unwind, like exercise, meditation, or spending time on a favourite hobby, can help you feel calmer and reduce those stress-related leaks.

5. Move Your Body

Regular exercise keeps your digestive system moving (bye-bye, constipation!) and strengthens your pelvic floor.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Small Changes, Big Impact

Making these lifestyle changes might seem like small things, but they can have a big impact on your bladder and bowel control.

And remember, every little bit counts!

Even making one or two changes can make a difference.