Are you tired of restless nights, constantly running to the bathroom, or the fear of embarrassing leaks while spending time with loved ones? If you’re nodding in agreement and you’re over 50, you’re not alone. 14 million people suffer from bladder problems – that’s more than asthma, diabetes and epilepsy put together! One common condition, known as ‘overactive bladder’ (OAB), includes symptoms such as sudden, uncontrollable urgency, urinary frequency during the day and night or even bladder leaks. But the good news? OAB is treatable, and there’s no need to suffer in silence.

Here are 5 simple and practical tips – that actually work – to help you manage bladder leaks and regain control of your life.

⦁ You are what you eat!
When it comes to managing bladder health, your diet plays a crucial role. Certain foods and drinks can irritate the bladder, potentially leading to leaks. Research suggests that approximately 50% of people aged 60 and older who consume about 3 cups of coffee daily exhibit signs of OAB.

Other culprits include carbonated beverages, chocolate, citrus fruits, tomatoes, tomato-derived products, and artificial sweeteners. However, reducing your fluid intake is not the solution. Dehydration can lead to concentrated urine, which may irritate the bladder lining and cause urinary tract infections. Aim to drink at least eight glasses of water per day, sipping frequently instead of gulping.

⦁ Adopt healthy bathroom habits
Believe it or not, the way you use the restroom matters. Learning how to urinate correctly can help you fully empty your bladder, reducing the urgency and frequency of bathroom visits. When you need to pee, sit comfortably with your feet flat on the ground. Lean slightly forward and rest your elbows on your upper thighs. This posture relaxes your pelvic floor muscles and allows your bladder to empty fully.

Avoid squatting over the toilet seat, as it can prevent complete bladder emptying and strain your pelvic floor. If public restrooms make you uneasy, consider placing some toilet paper on the seat for added protection. Additionally, resist the urge to make ‘just in case’ bathroom trips. Frequent restroom visits can train your bladder to signal more often than necessary. Only go when you genuinely feel the need.

Not sure how it’s done? Watch this tutorial: Jude (@meet.jude) | TikTok

⦁ Consider superfood supplements for bladder health
Another great way to support your bladder is with Jude’s Bladder Strength Supplements, which contain pumpkin seed and soy germ – two natural superfoods that are clinically proven to help strengthen pelvic muscles and reduce symptoms of incontinence.

During menopause, the production of oestrogen decreases, leading to a potential weakening of the bladder and pelvic floor. Soy germ extract contains a plant-based oestrogen that binds to these oestrogen receptors in your pelvic floor. It encourages collagen production, restoring and thickening your pelvic floor, strengthening muscle control and enabling you to hold your wee in better.

Pumpkin seed extracts encourage your body to produce higher levels of nitric oxide, which has a relaxing effect on your arteries and muscles. As a result, it’s excellent for heart health and an overactive bladder. It is also chock-full of zinc that encourages testosterone production, and in turn, pelvic floor muscle build.

Jude’s supplements, developed with input from urogynaecologists and Harvard Medical School’s Professor Leena Pradhan-Nabzdyk, PhD, MBA, have been rigorously tested and have benefited over 15,000 individuals in the UK.

These supplements are packed with the benefits of 96 pumpkin seeds and high-quality plant-based oestrogen and are clinically proven to strengthen pelvic muscles and reduce OAB symptoms, with 66% of people reporting fewer daily leaks, and 70% experiencing reduced nocturnal visits. Leena recommends a minimum three-month regimen for optimal results. Testimonials from satisfied customers attest to the life-changing benefits of these supplements:

“Jude tablets have given me back my life.
Jude tablets, pants and pads have revolutionised my life – thank you. Leaving the house (even for something as minor as a walk with the dog) was becoming challenging before Jude entered my life. Frequency and urgency are so much better – I no longer have to manage every trip out via numerous visits to the loo. Holidays are no longer filled with panic moments. Life is wonderful – I will be forever grateful to Jude and recommend you to all my friends.” – Lynne, July 2023

⦁ Practice pelvic floor exercises
The muscles supporting your bladder, known as the pelvic floor, are vital for bladder health. Regular pelvic floor exercises can enhance muscle strength and elasticity, reducing leaks. Pelvic floor exercises involve squeezing and lifting the muscles used to stop urine flow, without tensing surrounding areas. While they may seem challenging at first, with practice, these exercises strengthen muscles, improve bladder control, provide organ support, and even enhance sexual pleasure. These exercises can be done discreetly, whether you’re at your desk, watching TV, or stopping at a red light while driving. Aim for three sets of 10 squeezes each day to optimize your pelvic floor health. Explore creative ways to incorporate core movements, such as hula-hooping, pilates, or laughter yoga, to support this area.

⦁ Don’t let the fear of leaks limit your activity
As we age, it’s essential for overall well-being to stay active. Jude’s range is designed to free you from leaks and provide peace of mind between bathroom trips. Their Leakproof Pants can hold up to 8 teaspoons of urine, are super soft without any bulkiness, and effectively neutralize odours. With these pants, you can confidently engage in activities you love, whether it’s running, long dog walks, or hitting the gym. Don’t let bladder leaks hold you back from enjoying life to the fullest. By following these simple tips and considering the right supplements, you can take control of your bladder health and regain your confidence.

Reader Offer: Enjoy 20% OFF Bladder Strength Supplements from Jude (save up to £15 on your first order). Use code 20PLUS at checkout to get your discount, or click the link provided, and your 20% off will be automatically applied at checkout.

Terms and Conditions for the Offer:
⦁ Single-use discount code for new customers only.
⦁ Offer valid until December 31, 2023.
⦁ Cannot be used in conjunction with any other offer.

Embrace these tips and regain control of your bladder health and your life.