Leaking More Before Your Period? Understanding Perimenopause and Stress Incontinence

If you’ve noticed that you leak a little more before your period than usual, you’re not alone. Many women experience changes in bladder control as they enter perimenopause, sometimes as early as their 30s. These changes are common, and there are strategies to help you feel more confident and in control.

Why It Happens

During perimenopause, your estrogen levels fluctuate. Estrogen helps support the tissues of the pelvic floor and bladder. When levels dip, your pelvic floor muscles can become more sensitive or weaker, which may lead to stress incontinence — leaking urine during activities like coughing, sneezing, exercising, or even just before your period.

What You Can Do

Even small, consistent changes can make a big difference in managing symptoms:

1. Pelvic Floor Exercises
   Strengthening the muscles that support your bladder helps improve control and reduces leaks. A simple daily routine can go a long way.

2. Diaphragmatic Breathing
   Relaxing the pelvic floor through focused breathing can reduce tension and improve bladder function.

3. Mindful Toileting Posture
   Adjusting how you sit on the toilet — leaning slightly forward and breathing into your diaphragm — can help your pelvic floor relax and empty your bladder more effectively.

4. Track Your Symptoms
   Keep a bladder diary or note when leaks occur. Tracking patterns can help you and your clinician tailor strategies to your specific needs.

You’re Not Alone

Leaking isn’t “just part of aging.” Many women notice changes like this during perimenopause, and there are effective ways to manage it. With the right techniques and guidance, you can regain confidence in your body and feel more in control.

💡 Take the Next Step:
Consider joining our Perimenopause & Beyond Workshop, where we dive into pelvic health, stress incontinence, and practical strategies you can start using right away.