Menopause and Bladder Leakage: Hormones, Pelvic Floor and Solutions

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Guest blog by Jenny Porter. Jenny is a doctor of physical therapy with specialization in pelvic PT and orthopedic PT. At Porter Pelvic she and Kimberly address not just the pelvic floor muscles, but how they relate to the rest of your body’s movement. When she’s not PTing your pelvic floor, she is teaching and mentoring the next generation of pelvic PT rockstars. If you want to connect, you can find her at porterpelvicpt on Instagram or her website at porterpelvic.com.

Porter Pelvic - Jenny PorterMenopause brings a lot of changes – some predictable (hello, hot flashes) and some sneaking up on you like a 3 a.m. bathroom trip you didn’t see coming.

One shift that can leave you scratching your head is how menopause can mess with your bladder. Maybe you’ve noticed you’re running to the restroom more often or dealing with occasional leaks.

First off, you’re not alone. Second, there’s a lot you can do about it! Let’s chat about what’s happening and how you can take action (and even laugh about it along the way).

What’s up with my bladder, anyway?

During menopause, your body produces less estrogen, and here’s the thing – estrogen isn’t just for periods and pregnancy. This hormone helps keep your pelvic floor, bladder, and urethra in tip-top shape. When estrogen decides to pack its bags, these tissues can become weaker, thinner, and less stretchy, which might have your bladder acting… well, a little out of character.

What does this look like? Maybe you’re making urgent sprints to the bathroom, or struggling to empty your bladder completely when you get there. Some women notice leaks during a sneeze, laugh, or jump (trampoline time is basically cancelled).

And hey, age brings other challenges, too, like muscle changes, hydration shifts, and just life in general. But guess what? None of this has to be your new normal. There are easy, real ways to keep your bladder on its best behavior.

3 Simple ways to adapt and stay in control

1. Show Your Pelvic Floor Some Love

Your pelvic floor is like the unsung hero of your body. This group of muscles works hard behind the scenes, supporting your bladder (and other important organs, like your bowel and uterus) and helping keep leaks under control. But like any muscle, your pelvic floor needs a little TLC to stay healthy strong. (However, with your pelvic floor, it’s less about strength and more about getting your pelvic floor moving in its full range of motion.)

Pelvic floor exercises, like kegels, are a great starting point. They’re easy, effective, and can be done while binging your favorite Netflix show or waiting in line at the store. BUT—and this is a big but—you’ve got to do them right.

It’s not just about random squeezing. Many people don’t even target the right muscles. That’s where a pelvic PT comes in handy. (We help you get it right the first time so those exercises actually work.)

2. Re-Think Your Drinking Habits

Staying hydrated is a balancing act, especially during menopause. Sure, cutting back on drinks might seem smart to avoid extra bathroom trips – but dehydration can irritate your bladder too. The other extreme? For some, guzzling coffee, soda, or citrusy drinks, which can make your bladder loopy in a whole new way. (Since everyone’s bladder is different, they’re all irritated by different things.)

The trick? Stick to plain old water, and sip it consistently throughout the day. No need to chug a gallon at once – this isn’t a frat party. If you’ve got a sneaky habit of drinking things that might poke your bladder (caffeine, I’m looking at you), we help you figure out what’s worth keeping and what’s not. Small tweaks, big payoffs.

3. Teach Your Bladder Some Patience

Bladder training might sound intimidating, but it’s just a fancy term for teaching your bladder to hold out a little longer between trips. The idea is to gently stretch the time between bathroom breaks so your bladder doesn’t hit the panic button every 30 minutes.

At first, it might feel counterintuitive – especially if urgency is constant – but with some guidance (that’s what we’re here for!), it’s totally doable. The best part? You’re recovering some much-needed bladder confidence and ditching the fear of constant interruptions.

You don’t have to do this alone

Your bladder is its own boss, but that doesn’t mean you’re powerless. Every woman’s body is unique, and there’s no one-size-fits-all solution for pelvic health (spoiler alert: trendy gadgets and “miracle” products aren’t it). That’s why we break it all down into simple, doable steps for all of our patients.

We walk you through tailored exercises and strategies to retrain your bladder – all in a way that’s easy to understand and implement. Plus, we sprinkle in humor because honestly, laughing through life’s quirks beats stressing over them, right?

Menopause may bring surprises, but it’s also the perfect time to reconnect with your body, take the reins, and show your bladder who’s boss (spoiler alert – it’s you).

Why Eating Less Isn’t Working Anymore (and What to Do Instead)

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Guest blog by Hailey Nolin, National Board Certified Health and Wellness Coach, Nutritionist, Personal Trainer & CrossFit L1 Coach/Athlete. If you want to connect, you can find me at @haileynolin on Instagram or on my website at https://haileynolin.com/

 

Nolin Nutrition and FitnessHi there! I’m so excited to be guest posting today, thank you for having me. I’m Hailey Nolin, and as you can see from my laundry list above, I wear a lot of hats in the health and wellness space. I work with so many women who are busy, overwhelmed, and trying to feel like themselves again, especially in their 30s, 40s, and beyond. One of the most common challenges I see in my practice is this:

“I’m eating less than ever… and I’m still gaining weight. What am I doing wrong?”

If you’d like to know why eating less isn’t working, this post is for you!

The Lie We’ve All Been Sold: Eat Less, Weigh Less

For decades, women have been told that weight loss is a simple math equation: eat less, move more. And yes, energy balance (calories in vs. out) matters. But your body is not a calculator. It’s a highly adaptive, brilliant system designed to keep you alive.

When you consistently under-eat, especially over weeks, months, or even years, your body doesn’t just give up fat. It starts protecting you.

What Happens When You Undereat for Too Long

Here’s what I see over and over in clients who have been chronically dieting or eating 1,200–1,500 calories per day:

  • Your metabolism slows down. Your body learns to burn fewer calories to match what you’re giving it.
  • Muscle loss begins. Without enough food (especially protein) your body breaks down muscle for energy, which further decreases your resting metabolism.
  • Hormones get disrupted. Leptin (your fullness hormone), ghrelin (your hunger hormone), cortisol (your stress hormone), and even thyroid hormones are all impacted by chronic under-fueling.
  • Energy crashes. You feel foggy, exhausted, and unmotivated. Exercise feels harder, not easier.
  • Cravings skyrocket. Especially for sugar, carbs, and salty snacks. Your body is literally trying to keep you alive.

“But I’m Scared to Eat More. Won’t I Gain Weight?”

This fear is real, and I want to acknowledge that. You’ve been told your whole life that eating more = gaining weight, so the idea of increasing your food can feel terrifying. But here’s what I tell my clients:

If your body has been in “survival mode,” giving it more food doesn’t make it worse, it actually helps it feel safe again.

Think of it this way: You’re not fueling weight gain, you’re fueling recovery. When your body feels safe and supported, it lets go of the stress. Your hormones balance out. Your cravings calm down. You sleep better. You can build muscle. And yes, you can lose fat sustainably.

What to Do Instead: A Sustainable Approach to Fat Loss

Let’s ditch the 1,200-calorie meal plans and talk about what works long-term.

1. Prioritize Protein at Every Meal

Most women I work with aren’t eating nearly enough protein. Start with a goal of 20–30g of protein per meal. This helps with satiety, supports lean muscle, and keeps cravings at bay.

Example protein sources:

  • Eggs and egg whites
  • Chicken, turkey, fish, beef
  • Greek yogurt, cottage cheese, or skyr
  • Protein powders (whey, beef, pea, etc.)

2. Balance Your Plate

Each meal should ideally include:

  • A protein source (20–30g)
  • A fiber-rich carb (think fruits, sweet potatoes, beans, or whole grains)
  • A healthy fat (olive oil, avocado, nuts/seeds)
  • Veggies – as many as you can enjoy

This combo supports blood sugar balance, digestion, and hormone health which are all key for midlife fat loss.

3. Eat Enough

Yes, you read that right. Most women need at least 1,800–2,200 calories per day just to maintain basic body functions and daily activity. If you’re lifting weights, chasing kids, running a business, or dealing with stress? You need more.

If tracking feels overwhelming, focus on:

  • Eating 3 meals and 1–2 snacks per day
  • Not letting yourself go more than 4–5 hours without food
  • Honoring hunger cues, even if they’re inconvenient

4. Lift Weights

Cardio has its place, but if your goal is to reshape your body and improve your metabolism, strength training is non-negotiable. It helps you build lean muscle, which burns more calories at rest.

No gym? No problem. Bodyweight resistance, bands, and short circuits at home can absolutely work, especially when paired with adequate food.

5. Improve Before You Increase

If you’ve been undereating for a long time, you don’t need to jump straight into a “bulk.” Start by improving food quality and balancing your meals. Then, slowly increase overall intake — 100–150 calories every few weeks — and monitor how your body responds.

Final Thoughts: Your Body Isn’t Broken

If you’ve been stuck in the low-calorie cycle, please know that you’re not lazy, unmotivated, or broken. Your body is doing exactly what it was designed to do when it feels underfed and overstressed.

Healing your metabolism and reaching your goals might require a new approach, but you don’t have to do it alone. If you want support with rebuilding your relationship with food and creating a sustainable nutrition plan that actually works, I’d love to help you.

Thank you again for having me as a guest!