An increasing percentage of women in the United Kingdom are experiencing incontinence and bladder control challenges, a situation compounded by a decade-long reduction in public toilet facilities, creating what experts describe as "public toilet deserts." This scarcity of accessible restrooms forces many women into difficult and sometimes embarrassing situations, impacting their daily lives and health.
Alice Snape, a 43-year-old experiencing these issues, recounted frequent public incidents and the anxiety that accompanies them. Her personal struggle, which has worsened with age, involves planning outings around available restrooms and often resorting to less-than-ideal solutions like using public parks or pulling over on the roadside. To mitigate risks, she has sometimes forgone drinking water, leading to dehydration and urinary tract infections. A survey by bladder care company Jude indicated that 67% of women have deliberately limited fluid intake due to public toilet scarcity.
Approximately 35% of women in the UK report suffering from incontinence or bladder control issues. Over the past ten years, public toilet numbers in England have dropped by 14%, according to the Royal Society for Public Health, intensifying the problem for those affected.
Addressing Bladder Control
In response to her ongoing challenges, Snape sought advice from medical professionals. Dr. Ginny Ponsford, a GP and director at The Women’s Hormone Clinic, identified two primary types of incontinence: stress incontinence, triggered by actions like coughing or jumping, and urge incontinence, stemming from an overactive bladder. Many women, like Snape, may experience both.
To combat stress incontinence, strengthening pelvic floor muscles is recommended. Pilates teacher Sophie Ritchie advised a technique focusing on awareness of different muscle sections, visualizing a progressive tightening and releasing akin to an elevator ascending and descending. Consistent daily practice of these exercises over a couple of weeks has shown Snape a noticeable improvement in her bladder control.
Bladder training is also suggested to help reprogram the bladder's signals to the brain, reducing the urgency to urinate. This involves practicing holding urine for gradually increasing durations when the urge first arises. Snape has found this method helps her bladder adapt to the sensation of fullness without immediate urgency.
Diet and fluid intake also play a significant role. Dr. Sarah Jenkins, a pelvic health expert, noted that acidic, carbonated, alcoholic, or caffeinated beverages can exacerbate bladder irritancy. Many NHS trusts advise women with pelvic floor issues to avoid diet colas. While not eliminating coffee entirely, Snape reduced her intake of Diet Coke, reporting that even these dietary adjustments have led to a swift improvement in managing leaks.