The surprising connection between weight and bladder problems

“Lose weight.”

Whether it’s a persistent heart issue or achy joints, doctors tend to dish out this (somewhat general) advice for a wide range of health problems. Which, of course, can lead to a major eye-roll. Can weight loss really be the cure-all doctors say it is?  

The short answer, at least for those suffering from bladder problems: yes. In fact, many researchers believe it should be the first treatment a person suffering from incontinence should try.

How Much Weight Do I Have to Lose to See Results?

You don’t have to drop huge amounts of weight to get bladder problem relief. “Overweight and obese women who lose five to 10 percent of their weight experience an approximately 70 percent reduction in SUI [stress urinary incontinence] episodes,” notes University of Michigan experts in a study in the International Urogynecology Journal.

And it’s not just the number on your bathroom scale. Carrying extra fat around your middle—called central adiposity—seems to be the big culprit. In a Washington University School of Medicine study of women and men with urinary tract problems, researchers found that a waistline bigger than 40 inches for men and bigger than about 35 inches for women raised risk for urinary incontinence by 41 percent.

“Increased abdominal pressure from obesity could increase the pressure on the bladder, stretch the pelvic floor, or trigger urine entry into the urethra,” the researchers note. What this means: A bigger waistline can lead to frequent urges to urinate, leaking, and other frustrating symptoms of incontinence.

And if you’ve got a bad cough, these problems can get a lot worse.

That’s because, when you cough, extra pressure gets placed on your bladder. And that force is even greater if you’re carrying extra pounds. In the same study from the University of Michigan, researchers found that, compared to those at a healthy weight, bladder pressure during a cough was 15 percent higher in overweight women and about 36 percent higher in obese women. That can force urine through the ring of muscle that’s supposed to keep it in your bladder, they note.

Small Changes, Big Results

If losing weight with a strict diet and exercise program seems daunting, don’t worry. Simply trying to adopt healthier habits. A University of California in San Francisco study found that the simple act of attending informational classes about healthy living led to a reduction in bladder issues by 28 percent.

Although it’s best to consult with your doctor first, aim to incorporate at least 150 minutes of easy- to moderate-intensity exercise (like walking, dancing, gardening, hiking, or cycling) into your week. As for food, fuel up on fresh fruits and veggies as much as possible, and trade processed, refined carbohydrates for whole-grain varieties.