Ibs/Bladder/Pelvic floor weakness - all connected?

[Letsfixit1]

Hi all, I am in a very good place, mentally and physically at the moment, my IBS has been great for the last 6 weeks! Unheard of.

But my bladder weakness has been causing me as much concern as the IBS. Its not stress incontinence, but urge incontinence. I only have to see a toilet, or start thinking about it, and I have an urge to pee. The urgency is bad, and I always have to wear liners.

I know my pelvic floor is weak - my consultant commented on this when inserting the finger to check the anus, I can clench my teeth, but that's about it! I have had a hysterectomy following a womb prolapse. I have decided I have to strengthen my body core.

So, I firstly I found an online programme called Buff Muff - I just did the 17 dollar subscription, I haven't joined the whole programme - but there is a ton of useful information and exercises for pelvic floor exercises - kegels. I learnt that my whole life I have been doing these exercises wrong!

Secondly, I have been doing core exercises at the gym, various exercises classes, but with the aim of strengthening my core. I have no upper body strength, so trying a few light weights.

My posture is poor, it always has been. I slouch over the computer, and over the years my shoulders have become rounded. I started to wonder if my IBS has more to do with this core weakness and bad posture than my diet? I work from home and always eat my breakfast sat at the computer - slumped. If my body is squashed forward, is this affecting the digestion? I probably eat my food too fast, not concentrating. I have read a few online articles suggesting that sleeping on one side is better for heartburn and indigestion than the other. I never thought about it, I tried it, indigestion is much worse on my right side.

Trying to cut down on the tea/caffeine which I understand can cause bladder irritation. I'm cutting down on the sugar again - I love sugar, but I think it makes both IBS and bladder issues worse. And I'm increasing my protein to improve my muscles, trying to increase the fruit/vegetables, but with caution. And I have reduced the fibre intake, it has taken me years to accept that the more fibre I eat, the softer the stools, greater urgency etc.

And finally, trying to change my mental attitude - I am always thinking negative thoughts, like "oooh my stomach aches" or "fed up of feeling queasy". If the brain/cut is connected, am I thinking myself into feeling bad? I have a goal to improve my body and health fitness this year - positive thinking! I hope some of this helps someone else, it helps me focus just by writing and posting this.

[IBSdietitianUK]

You made some really good points here. I am sure others will find it helpful. It is definitely all connected from pelvic floor weakness, the quality of our sleep, what and how we eat, our stress levels and even our thoughts.

When it comes to eating, it is best to avoid eating in front of a screen to eat more mindfully and promote good digestion. Chewing food to apple puree consistency is important especially when eating high fibre foods as our gut cannot break these down - we have to break fibre down with our teeth. And yes slouching or bending forward especially after a meal can contribute to symptoms. Due to the shape of the stomach sleep on the left side is best. Raising the head of the bed so you're not lying flat and avoiding eating 2-3 hours before bed can also help.

Having struggled with IBS myself and now working with people with IBS for many years, mindset can have a big impact as you mention. A negative thought can be sufficient to set off an IBS flare up at times for some individuals. It was definitely the case for me. Cognitive behaviour therapy (CBT) can help in reframing and challenging the current thought process and can be very effective in IBS management. Most areas in the UK accept self -referrals for CBT through the local IAPTs program.

Sounds like you're off to a great start. I'm sure these positive changes will pay off.

[heartmatters1]

There is a definite link with brain/gut. I am a very anxious & overthinking person. Stomach/bowel issues & discomfort constantly ☹️

Best wishes.

[Dahliaforever]

hiya, I think you have hit the nail on the head !Everything connected . I am using the Nerva app . It has a lot of visualisation techniques which I find helpful. I am so much better on the low fibre / dairy free diet.

All these things are not for everyone but I think that the support on this forum helps.

Hope your bladder behaves soon

Take Care

[MOLLYMILO007]

Hi there...maybe my info may help I managed a bladder prolapse for 10 years I bought a kegal 8 and later a tens pelvic floor exerciser I used it twice a day for a month and boy did it help massively also I researched vitimins and found collegan and vit d are a help also..I ended up having a prolapse repair 2 years ago as I'm now in my 60s and felt it was time...however I still use my pelvic floor exerciser every week ..as a woman I'm sure you know our bladder is right next door to our rectum so ibs will not help your bladder ...my gynie told me as I had a posterier repair and anterior I really had to watch my bowels as I've always suffered with constipation so I take lacido everyday ...this may not apply to you...but maybe consider a pelvic floor exerciser and try the vitimins...I take collegan anyway but it's the lack of estrogen that can weaken your pelvic floor so if you are post meno or menopausal this may be a reason too....let me know if my experiences have helped you....jeanette x

[Letsfixit1 in reply to MOLLYMILO007]

That is very helpful info, thanks. You have done a great job with your research and not just accepting it as a part of ageing. Just googling the Kegal 8 on the Kegal website. There are several options, the most expensive being £139. Which one did you buy? The tens options are cheaper. Which one helped you massively? I don't take collagen, but I do take a daily 1000 vit d for osteoporosis. I had a womb prolapse and a hysterectomy about 15 years ago. I'm nearly 70 now, so I would imagine lack of oestrogen is a big problem, but my family has a history of breast cancer and I think oestrogen can cause it. I am determined this year I am finally going to strengthen my entire pelvic floor and my muscles in general - I have done 4 exercise classes a week for a couple of years - 2 zumba, 2 table tennis. I have added two gym classes with light weights.

[MOLLYMILO007 in reply to Letsfixit1]

Wow u sound super fit....I'm 66 I'm healthy but not into fitness if I can find a short cut I will lol...I bought my last one off amazon I will look and send you the name it's just as good.....tens care isure pelvic floor strengthen 59.99 amazon it has a burgundy pouch just so you get the right one it's just as good you need to buy some lube I get mine from a pound shop it's a gel...hope this helps ...jeanette x

[Bracondale]

I'm not sure how long your urgency has been going on, and I'm sure that you've already considered this, but a very common cause is urinary tract infection. And as we age the typical cystitis symptoms are not always evident. Another cause of urgency and irritable bladder can be due a high level of oxalates in the diet. The sharp oxalate crystals find their way to the bladder and cause inflammation. You can Google high oxalate foods but for starters.... rhubarb, spinach, beetroot, chocolate, raspberries, nuts....