According to statistics from the Ho Chi Minh City Pelvic Floor Association, approximately 40% of women over 50 experience conditions such as urinary incontinence, overactive bladder, bladder prolapse, and urinary tract infections. While these disorders do not directly threaten life, they can significantly impact quality of life, causing anxiety due to urinary leakage during coughing, laughing, or physical activity. Patients may also experience frequent urination or a heavy sensation in the pelvic area from organ prolapse, leading to self-consciousness and limiting social interaction and daily activities.

Doctor Le Phuc Lien, Head of the Female Urology Unit at the Center for Urology - Nephrology - Andrology, Tam Anh General Hospital in Ho Chi Minh City, states that most female urinary conditions are preventable or their risk can be reduced with proper healthcare. Doctor Lien suggests 5 simple yet effective methods to protect the urinary system and pelvic floor as women enter middle age.

Doctor Lien examines and consults a patient. Illustration: Tam Anh General Hospital

Daily pelvic floor exercises are crucial for strengthening the muscles that support the bladder, uterus, and rectum. After multiple childbirths or as part of the aging process, these muscles can weaken, potentially leading to urinary incontinence or pelvic organ prolapse.

The squeeze-release pelvic floor exercise is an effective way to strengthen this muscle group. To perform it, imagine trying to hold in urine or gas, then tighten the muscles around the vagina and anus for about 3-5 seconds. After that, relax for 3-5 seconds. Repeat this 10-15 times per set, completing 2-3 sets each day.

Women can perform these exercises while sitting at work, watching TV, or before sleep. However, it is important to avoid tensing the abdominal muscles or holding your breath during the exercise for optimal results.

Maintaining a healthy weight is another vital step in protecting the urinary system. Excess weight increases pressure on the abdomen and pelvic region, causing the muscles supporting the bladder to bear significant force over prolonged periods. This is a factor that increases the risk of urinary leakage when coughing, laughing, or engaging in strenuous activity. Keeping a stable weight not only helps protect the urinary system but also reduces the risk of many other chronic diseases.

To manage weight, middle-aged women should maintain a balanced diet, increasing their intake of green vegetables, fruits, and fiber-rich foods, while limiting fatty, sugary, and processed foods. Additionally, regular exercise such as brisk walking, cycling, yoga, or swimming for about 30 minutes daily is recommended.

Preventing prolonged constipation is essential to avoid weakening pelvic floor muscles. Constipation often causes individuals to strain during bowel movements. If this habit persists, it can stretch and weaken the pelvic floor muscles, contributing to urinary incontinence or pelvic organ prolapse. To minimize constipation, consume sufficient fiber, approximately 25-30 grams daily, from green vegetables, fruits, and whole grains. Drink 1.5-2 liters of water daily, especially in the morning. Furthermore, maintaining regular physical activity helps stimulate bowel movements.

Avoiding holding urine for extended periods is important for bladder health. Keeping urine in the bladder for too long can disrupt urinary function and increase the risk of urinary tract infections. Doctor Lien advises urinating when the urge arises and maintaining a regular urination schedule, typically every 3-4 hours during the day. Urinating before bed can also help reduce the incidence of waking up to urinate at night.

Limiting bladder irritants can significantly reduce urinary discomfort. Some beverages can stimulate the bladder, causing individuals to feel urgent or frequent urges to urinate, particularly those with sensitive bladders. Women should limit coffee, strong tea, alcohol, and carbonated drinks. Instead, prioritize plain water and avoid excessive fluid intake in the evening to reduce nocturia.

Beyond maintaining a healthy lifestyle, middle-aged women should undergo regular health check-ups, especially if symptoms such as urinary leakage, urgency, frequent urination, painful urination, or a heavy sensation in the pelvic area appear. Early examination helps detect urinary and pelvic floor disorders in their initial stages, allowing for simpler treatment and preventing the disease from progressing to a more complex stage that could have a long-term impact on quality of life.

Dinh Lam