Light Bladder Leakage (LBL) Guide: Causes and Solutions

Every woman has her own triggers that can bring on leaks. Certain spicy and acidic foods (like tomatoes and citrus fruits) can aggravate the bladder, along with alcohol, carbonated and caffeinated drinks. There are other triggers, too, like chronic coughs, smoking, and certain medications. To discover what may be triggering your LBL, look for patterns by tracking your food, drinks, and activities.

One helpful way to reduce leaks is to strengthen the muscles of your pelvic floor. You can do this with yoga, Pilates, tai chi, walking, and Kegels. The trick is to make sure you have the correct form - it takes practice to find and squeeze your pelvic floor muscles correctly. We know that carrying extra pounds can weaken pelvic floor muscles and lead to LBL, so making time to exercise can help keep your weight in check. In fact, research shows that women with an average weight of about 200 pounds who lose 10 percent of their body weight can reduce leaks by 70 percent.

Since every woman's body is different, getting advice specific to yours offers the best chance of reducing or even eliminating leaks. Remember, LBL is very common, so it's nothing new to your doctor. To make the conversation easier, write down and share the following things: when you leak, how often you leak, how much you leak, and any triggers that cause you to leak. This will help your doctor determine the best treatments. You may want to ask if pelvic floor physical therapy is right for you as it's a non-medical, non-surgical option that's highly effective.

After an embarrassing LBL moment, it's easy to retreat from activities you once loved. But sitting on the sidelines isn't the answer. Stash your favorite Poise® incontinence products in your purse, and pack a "just-in-case" bag (with underwear and pants) should a leak happen away from home. Even if you use Poise® Impressa® Bladder Supports, you could still keep a few of your favorite Poise® pads or liners around. These will come in handy after using Impressa® for the maximum eight hours. It also helps to make a practice of emptying your bladder before doing any activities that tend to bring on a leak.

When you have LBL, you may be inclined to decrease your fluid intake. But actually, to keep your bladder healthy, you should try to drink six to seven 8-oz glasses of water a day (this could vary slightly depending on your size and physical activity level). When you drink less water, your urine becomes more concentrated and may irritate the lining of the urethra and bladder - which can cause spasms and unexpected leaks.