Heal The Flow

I was in Costco, and came across this aisle, feeling grateful that at 52 years old, I don’t need the support of special panties or diapers to manage a urine problem.

I get asked about this issue all the time.

Urinary incontinence is common enough, many of the tampon companies have created products around leakage.

Leakage is rarely a problem with “just aging” or “weak muscles’”
It’s often a signal of deeper imbalance—nervous system, inflammation, hormones, gut pressure, or tissue integrity.

Root causes of urinary leakage:

1-The obvious one for most mothers is weak muscles, friends and family would tell you to do Kegel exercises. If you don’t know what those are, find a short video HERE.

2- Bladder overactivity that gives you the urge-related to needing to pee.

• Nerve misfiring signal sudden urge to pee- called overactive bladder

3-Obstruction / incomplete emptying

• Enlarged prostate (men)

• Urethral narrowing

• Severe constipation pressing on bladder

  Think of it like a sink with a partially blocked drain:

  • Urine keeps being produced

  • The bladder fills but can’t empty completely

  • Pressure builds

  • You get frequent urges + small or unpredictable leakage

  Over time:

  • The bladder muscle weakens or becomes overactive

  • Nerve signaling gets disrupted

  • Residual urine increases → higher infection risk

    If someone has obstruction:

    • Doing only Kegels can actually make things worse

4-Nerve & signaling issues

• Diabetes

• Spinal injury

• Stroke or neurologic disease

  High blood sugar = more urine production

  When glucose is elevated:

  • The kidneys pull extra water to flush out sugar

  • Urine volume increases

  This creates:

  • Frequent urination

  • Strong urgency

  • Nighttime waking

  Even without nerve damage, this alone can cause leakage.

5-External factors

• Urinary tract infection

• Medications

• Caffeine, alcohol

• Hormonal changes

• Mobility or cognitive challenges

Repairing Urinary incontinence is possible —but the path depends on why it’s happening.

The mistake most people make is jumping straight to Kegels without fixing the underlying pattern.

Bladder retraining

• Go on a schedule (every 2–3 hours to start)

• Gradually extend time between trips

• Avoid “just in case” urination

Fluid rhythm

• Steady intake across the day

• Cut off fluids well before bedtime

Gentle Kegels

• Progress to functional strength (lifting, walking, daily movement)

If muscles are tight or overactive:

• Down-training (learning to relax muscles)

• Breathwork (diaphragmatic breathing)

Many people actually need coordination, not just strengthening.

When there is pressure on the Bladder- Gut health matters

Constipation can worsen leakage by compressing the bladder

• Support regular bowel movements:

• Hydration

• Minerals

• Fiber balance (22 grams a day for women, 25 for men)

Core pressure suggestions-

• Avoid chronic straining

• Address any chronic coughing

Reduce triggers that make the bladder overreact:

• Caffeine

• Alcohol

• Artificial sweeteners

• Highly acidic or ultra-processed foods (for some people)

Then add:

• Hydration

• Anti-inflammatory foods (berries, leafy greens, omega-3s)

Support tissues and hormones -

• Estrogen decline affects urethral and bladder tissue

• Protein intake supports muscle repair

• Nutrients: vitamin C, zinc, collagen-building foods

I recently found a great homeopathic remedy, and it REALLY works!

Contact me for help with this product-never take things until you have had some guidance on the cause.

Set a time for a short appt, (about 20-30 minutes) to identify the cause of leakage and get working on the solution.

Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.

For all client offerings, visit Angie’s Real Food and discover your path to wellness.

Find the link to previous blog posts here: