When I was a young girl, my grandma put a book on my head and asked me to walk across the room without dropping it. After two steps, the book tumbled to the floor. “Watch me,” grandma said. I was surprised to see her walk the length of the room and back with the book steady on her head. She showed me how good posture can help demonstrate confidence and poise. I didn’t realize until recently that good posture might also help prevent LBL.

When you sit or stand for awhile with rounded shoulders and your pelvis tipped forward, your system has to adjust to that posture. Could it be that rounding your posture puts a strain on your pelvic area as well? Some experts believe that misaligned posture and sedentary lifestyles contribute to issues like LBL. Is it true? I’m not a medical professional, but it makes sense to consider the possibility.

Christine Kent, RN, author of Saving the Whole Woman, Natural Alternatives to Surgery for Pelvic Organ Prolapse and Urinary Incontinence says, “While posture may seem like a minor contributor to LBL, the ways in which we sit, stand and move, while breathing under the forces of gravity, actually create and maintain the female pelvic organ support system. Outside of pelvic surgeries (including episiotomy), which can damage nerve and support structures of the pelvic interior, or high-impact activities such as gymnastics and horseback riding, LBL is a direct result of alterations in the shape of that system. The differences between the “good posture” we were taught as children and natural female posture, which aligns the pelvic organ support system, may surprise you.”

Christine surprised me by saying, “Natural female posture does not pull the stomach in, which is a very tough sell to women, but is, in fact, a beautiful, natural look once you get the hang of it.”

How would you rate your posture on a scale from one to ten? I’d give myself a high rating, except for that I spend far too much time slumped over my laptop. Perhaps your job requires long hours leaning over paperwork. Or you find yourself carrying a child in one arm, a diaper bag slung over your shoulder, as your other arm strains to hold onto your purse and the groceries! What can you do differently to help improve your posture today? Here’s a tip: Pull your string. What do I mean?

Years ago a photographer was taking my family’s photo. Before snapping the first picture she said, “I’d like you all to imagine you have a string that starts where you’re sitting, and goes all the way up through the top of your head. I want you to pull your string straight up.” All of a sudden my whole family’s posture snapped into alignment. From that point on, whenever any of us notice poor posture, we say, “Pull your string!”

Imagine if we all had a “pull your string” sign taped onto our computers and on the dashboard of our cars. It might just improve LBL!

What about you? Have you heard of the link between posture and LBL? If so, please comment below.

Over the last couple weekends, I attended two backyard graduation parties AND an outdoor wedding reception. How about you? With summer in full swing, weekends are filled with outdoor affairs. For ladies who experience LBL, that can pose a bit of a challenge.

Do you find yourself having one conversation with your outdoor party host, and another with yourself?

You say: “Great menu! I love your spicy fried chicken, and that chocolate cake,” but you think, “This bladder-aggravating food is going to tempt and taunt me all day!”

You say, “It’s so great to see such a large turnout of family and friends,” but you think, “Why so many people and so few bathrooms!?!”

You say, “How fun! You want everyone to try out your new trampoline,” but you think, “How horrifying! Please God! Let it rain!”

If you’re feeling a bit anxious about your next outdoor event, relax! Here are a few tips to help:

Scout out alternative bathrooms.

When you’re invited to a backyard barbeque, there’s nothing more uncomfortable (and potentially embarrassing) than waiting in line for the bathroom. You know there’s another bathroom, perhaps upstairs, but it feels like an invasion of the host’s privacy to use it without permission.

Don’t wait until you’re doing the potty dance. At the beginning of the party, ask your hostess, “If a line starts forming in front of the bathroom, do you have alternative bathrooms for your guests to use?” This pre-paves permission to run upstairs or down the hall when you need to, without feeling rude.

Bring a security blanket.

I’ve heard sad stories from women who had to leave important celebrations because of what happened when they lifted a watermelon, chased after a child, or simply sneezed. Even if you’ve never had a leak that caused you to change your clothes, bring an extra pair of pants (same color as what you’re wearing, so no one notices.) It’s comforting to know it’s there, just in case.

Or better yet, why not wear an LBL related pad, and carry an extra pad or two in your purse? I have a girlfriend who says, “Going without a pad, is like playing Russian roulette. I can go out and be fine four times out of five, but it’s just not worth chancing it."

Don’t stay home!

The next time you’re tempted to shy away from an outdoor event, give yourself a pep talk. You deserve to live a full, active and vibrant life. Enjoying a summer afternoon with friends beats sitting home alone, even if it involves some inconvenience. And remember . . . you are not alone. One in three women experience LBL. Look around the next party and you’ll see them. And if you’re feeling bold, start the conversation. You just may gain a few great tips to help you enjoy that party all night long!

Do you have a tip or idea to help make those sunny summer parties more enjoyable and less stressful? Please share!

A couple months ago, a lady on our message board asked, “Why isn’t anyone talking about sex?” Her post was visited by over 2,600 curious women, but only one joined the conversation! Even though it’s not always easy to talk about sex, women have been reaching out. I received several private questions asking, “What can I do about leakage during sex?” That was my cue to get some answers, and I knew just where to find them.

I asked Donna Carrico, Clinical Director and a nurse practitioner at the Beaumont Women’s Urology Center in Royal Oak, Michigan. Fortunately, Carrico was very familiar with the topic as she handles questions like these all the time from women looking to manage LBL in all parts of their lives.

“First of all, you are not alone. Secondly, many people have issues that have to be accommodated during sexual activity,” Carrico said. “For example, people with arthritis in their joints cannot use certain positions; men often need medications to help with erections. LBL is just another one of those things that may need a bit of accommodation. Have a towel close by to use as needed---why not consider getting something colorful and fun, or whimsical to use?”

She was quick to say that not all women with LBL experience leakage during sex, but for those who do, there are specific things that can be done to reduce or prevent it from happening:

• Reduce liquids a couple of hours before sexual activity
• Empty your bladder right before sex
• Use slow relaxation breaths as it may help avoid contraction of the muscles which contribute to LBL
• Limit the time of actual intercourse.

I like Carrico’s advice because it eases anxious feelings by offering a practical (even playful) perspective. Of course, if you plan to bring out a bright towel, you may want to talk to your partner about why it’s there. Some couples talk openly about LBL. For those who don’t, Carrico suggests that couples read information on the internet or in publications. The more we talk about these things, the more "normalized" they will be in our culture.

LBL does not have to stop you from enjoying an intimate relationship with your partner. If you’d like to delve deeper, contact your physician or urology specialist.

Have you talked to your partner about sex and LBL? If not, why not use this post as a way to start the conversation?

There are moments in life when opportunity falls right in your lap. For me, it was at the Madison airport in Wisconsin. I was waiting to board my plane after a speaking engagement. I’m one of those people who likes to people-watch. So, I entertained myself by looking around.

Everyone seemed a bit antsy waiting for the delayed flight, except for a honey-blond woman in her early forties who was sitting across from me. She was reading a big blue textbook with the word, “Incontinence” on it.

I wanted to talk to her. Then, a pesky thought in the back of my head said, “Don’t!” Lucky for me, I didn’t listen to myself.

We chatted about the book, and her work as a nurse. When I told her about this blog, she was excited to tell me what she had been learning about LBL. “Women who take certain heart medication can have a temporary side effect of bladder leakage,” she said.

I asked her, “What do you think women should do to improve light bladder leakage?”

She said, “Kegels!” Though, I heard two women’s voices. The lady sitting to my right had been listening to our every word and burst out with the answer in unison!

“I’m 80 years old,” she said, “I’ve never had bladder leaks, but my daughter does.” Her daughter’s LBL improved with Kegel exercises, which is something that both the nurse and I do regularly.

Just then it was time to board our plane. Too bad we didn’t have longer to chat. We had become fast friends over a talk about LBL.

I almost held myself back from starting that conversation. If I had I would have missed out.

What types of conversations have you been the first to start? And what might have been missed if you hadn’t?

(If you’d like to start an LBL related conversation, don’t stop yourself, feel free to post a question on our message board today.)

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Edited by MarilynSuttle at May 25, 2010 7:33 AM PDT

Do you remember the last time you and your girlfriends enjoyed a good laugh together? Now, I’m talking about an eye-tearing, belly busting moment of utter hilarity. When was it?

Look no further than this blog! Each week, I’ll be posting snap shots of laugh-out-loud girlfriend time from the 1000 Ladies Who Laugh Parties that took place across the country to grow women’s awareness about LBL (light bladder leakage.)

You might see yourself. You’ll definitely see your sisters – those 1 in 3 women (like us) who experience LBL.

This week’s featured photos can be viewed by clicking here

Next week: Come back and see more great photos!

Tell us about your girlfriends.
How have they helped you to live, learn, and laugh out loud?

Nominations are now being accepted for the Passion Award, sponsored by Poise®. The award will be presented at: Below the Belt: Fighting for Women's Pelvic Health, an annual fundraising event, in Chicago on Friday, June 4, 2010.

The Award is given to a woman who has overcome pelvic conditions like LBL (light bladder leakage) through personal effort. She found strength through pelvic wellness and lifestyle changes. We want to help her share the story to inspire others to take control of their pelvic wellness.

To nominate yourself or someone else, click here.

Nominations must be received by May 15, 2010. The winner will receive a trip to the Chicago event (and a large trophy to boot!)

Linda Michael is a past Passion award winner with an inspiring story. After decades of being brushed in her attempt to get answers, she stood strong and made some remarkable discoveries. Michael, now leak free, educates women and medical professionals. Read about the passionate action she took here.

Beyond the award, the event promises to be a big draw for anyone. So if you’ve got space on the calendar to get to Chicago on June 4, join the Women’s Health Foundation for their first summer party of the season, with a special live acoustic performance by acclaimed Grammy-nominated singer-songwriter, Jewel. It includes a silent auction (priceless vacation packages, premium sports tickets, and more.) You’ll enjoy music and dancing; summer cocktails, incredible food – including a dessert extravaganza! Tickets are available at www.belowthebeltgala.org


What about you?

Have you or one of your friends overcome an adversity? Your story can make a world of difference for other women.

Do you think twice about taking long road trips, or shopping the outlet malls because you just don’t know if you’ll be able to find a restroom when you need one?

I’ll never forget having to stop at a convenience store when I was nine-months pregnant. I asked the store manager where I could find the restroom. He said, “We don’t have a public bathroom here. Try the gas station down the road.” I explained my urgent need but he didn’t care. I was irate! My panic and outrage made no impression on him. I begged him to reconsider. I even offered to pay to use the restroom, but he wouldn’t budge.

Experiences like that create a lot of anxiety for women, especially when they have bladder issues. When we need to go, we need to go - NOW!

Good news! The medical profession is making improvements in recognizing women’s needs in the area of bladder leakage. I recently toured the Beaumont Women’s Urology Center in Royal Oak, Michigan. It’s a new facility and the first of its kind in the Midwest. I was impressed to see that it was designed exclusively for women’s urological care and sexual health. It was particularly exciting to hear that a “Bathroom Card” can be prescribed by a physician or nurse practitioner, giving ladies the green light to gain access to private restrooms at business establishments.

“A store that says, ‘No we don’t have a bathroom, but really does, has to let our ladies in to use the bathroom,” said Donna J. Carrico, clinical director and a nurse practitioner at Beaumont’s Women’s Urology Center, “A lot of people don’t know that it’s a law.”

Beaumont employee, Jill Sklar wrote the legislation for the bathroom card. Eight years ago, she was denied access to a restroom at a children’s shoe store, despite her medical need due to Crohn’s disease. “I couldn’t understand why there weren’t laws to protect people who have a medical need to use a restroom,” Jill said, “There’s handicap parking and special menus for people who need it. There should be access to bathrooms for those who have a medical need.”

With the help of her state representative and state senator, she wrote the legislature, and in 2009 it became the law in Michigan. It is currently law in 11 states, and pending in 19 others. The “Restroom Access Act” gives women with urinary issues, (including pregnant women) a whole new level of freedom.

At Beaumont Hospital's Women’s Urology Center, woman with bladder leakage can receive a bathroom prescription card that has a preprinted explanation on it to make it easy for retail staff to understand. It can be used at any business open to the public, where at least 2 people are working. In my book, Jill Sklar is a hero for women everywhere!

Imagine the options this opens up! Site-seeing, long road trips, shopping in unfamiliar areas – it becomes a lot easier when there’s no fear of being denied access to the restrooms!

Can you feel the shift in today’s culture? When it comes to women’s health, our voices are starting to be heard! Has your voice been heard?

I'm going to a party on Saturday! Not just any party. It's one of the one thousand Ladies Who Laugh parties with House Party™ scheduled to take place across the country! Some are calling them Poise® parties; a few are playfully calling them Pee parties. I'm calling it a big step forward for women!

At first, I wondered if that many women would be willing to invite their friends over to look at the lighter side of light bladder leakage. Are today's women ready to let their secrets out of the bag and make LBL part of their party conversation? When over 9000 women applied to host a party, I had my answer - A resounding "YES!"

The party hosts are coming up with all kinds of fun party ideas. My friend Dawnaree is asking all her guests to wear the type of outfit they're most often dressed in when they experience LBL. I'm expecting everything from maternity wear, to business suits. I'll be decked out in gym wear!

Some hostesses will be playing fun video clips from the 1in3likeme.com site. Then, they'll invite guests to share their most humorous LBL moments. Some have hilarious party games planned too. Guests will also get to shoot and upload their own videos right from the party! The ladies will be laughing till they leak! And when women share their stories, it gives the rest of us a chance to learn and get more comfortable sharing too.

Feeling left out? No need. I'm inviting everyone to share their party-talk right here in our blog comments and on our message board. We can create a virtual party on this page! And if you tweet, follow the hashtag #ladieswholaugh to hear about the party happenings as they take place.

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Edited by MarilynSuttle at Apr 21, 2010 5:57 AM PDT

When I was growing up, girls were told to “be nice!” I thought that meant: selfless, quiet, and agreeable. I bought right into that definition without even realizing it.

As an adult, I realized that for years I had been the self-sacrificing one, the one who made life easier for everyone but me, all because of my definition of the word “nice.”

The old definition screamed loudly - it isn’t NICE to talk about certain issues - especially “feminine issues.” Our moms and grandmothers didn’t feel as free as we do to talk openly about their bodies - not even with their closest girlfriends. Can you imagine grandma comparing stories about the after effects of child birth, or those little leaks that escape so many of us after a sneeze, a hearty chuckle, or while picking up a heavy box?

I’ve been happier since I updated my definition of “nice” to include words like assertive, honest, and authentic. Women tell me that they are so relieved when just one friend tests the waters (sorry, I couldn’t resist) and talks frankly about her experiences with LBL. It opens everyone up. We start talking. And while we start talking, we have really good advice to share with each other! How's that for nice?

Here’s some advice my friends shared with me:

“I can’t stress how much EXERCISE has helped me overcome LBL and listening to my body (and not waiting till I really HAVE to go to the bathroom). Also Kegels are very helpful and I went to physical therapy to learn how to do them right.”

“I used to drink 3 or 4 cups of coffee a day. Since I cut it back to one cup my LBL has improved a lot. I drink a lot more water now.”

“I always worried about wearing a bathing suit. Then, I read a post from a woman on your message board who suggested I just jump in the water first thing, that way if I leak later on, the whole suit is already wet, and nobody can tell.”

It is so nice to compare notes with ladies who won’t let LBL slow them down. Have you updated your definition of “nice” during the course of your life? Let's share some stories.

Want an easy way to get started? Join our supportive community of women who share their stories, advice and questions on our message board.

What fun! I got a good laugh watching Saturday Night Live’s hilarious spoof of Whoopi Goldberg and her “Great Women in History” Poise videos. If you haven’t seen it yet, take a look. She’s making a difference for all of us by getting everyone talking.

I am thrilled that popular culture is FINALLY talking about LBL. Helping women manage light bladder leakage starts with cultural conversation. And as far as I'm concerned, that conversation is long overdue.

Personally, I see this as a turning point. Imagine if we all felt comfortable enough to talk with our families, doctors and girlfriends about light bladder leakage. It would improve life for (yes, we're going to keep saying it) 1 in 3 women. One in 3!

So how are you feeling about all the attention this issue has received? Are you finding it a bit easier to talk about LBL? Leave a comment and let us know what these efforts have meant to you. Then, come join our message board to keep the conversation going.

I love going to the movies. Though, I’ve come to realize that trophy-worthy performances aren’t happening just on the screen. Ladies with light bladder leakage (LBL) can be amazing actresses.

In honor of the movies, I asked a few of my girlfriends to share their red-carpet moments when dealing with LBL at the theater. Maybe you’ll recognize yourself in one of them. I sure did!

Don’t-wanna-miss-a-moment mishap – Sometimes the movie is so good, you don’t want to miss a second of it. When the urge to go gets strong, you calmly walk to the restroom. No one can tell that you’re panicking and praying all the way there. If this happens to you, you’ll love these great little tips my from award-worthy women friends.
• Preplan your bathroom breaks by visiting www.RunPee.com. It’s a site that tells you when the slow parts of the movie are so you can plan out the best time to go. How cool is that? There’s even a phone app for it!
• Concentrate on your breathing. The urge to go can be overwhelming, especially during those last few feet to the bathroom. That’s the worst! When your mind is busy thinking, “I gotta go, gotta go, gotta go,” it’s makes things worse. Replace those thoughts by counting your breaths – in for the count of five, out for the count of five. The distraction can help get you into the bathroom and back to your movie with minimal to no panty dampening.

Laugh-out-loud leaks – The audience bursts into laughter. You laugh so hard, tears well up in your eyes. Then, oops, you feel a little leak. If this happens to you, don’t worry. You aren’t the only one. I did a Google search on the phrase, “I laughed so hard, I peed.” It brought up 278,000 matches!

My girlfriend said, “The first time it happened to me at the movies, I was watching the boardroom scene from “Liar, Liar.” I had to wrap my underwear in toilet paper.”

She now has an award-worthy solution that keeps her laughing in her chair instead of rushing to the restroom. She wears LBL-specific pads. They keep her comfortable no matter how long she laughs.

Movie-night munchies – Everyone loves going out to dinner and a movie. It’s so tempting to order cocktails, spicy appetizers, and to end the meal with a cup of coffee. Then, when you get to the movies, that giant-sized soda goes so well with your popcorn. After eating sensibly all week long, it’s hard not to splurge once in a while. That’s the recipe for an LBL inducing movie night. The excitement of the movie, combined with the typical LBL food triggers of alcohol, spicy foods, caffeine, and carbonated drinks can aggravate your bladder.

So what do you do AFTER the splurge? Sit in an aisle seat. That way you can get up easily as often as you need to.

With these tips, any woman with LBL can become a star at enjoying a night out at the movies.

Has managing your LBL ever turned YOU into a best-actress nominee?

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Edited by MarilynSuttle at Mar 5, 2010 2:59 PM PST

My friend Teresa (who is totally hilarious) has been working pretty hard lately to lose weight. But, she told me, there was a side effect that she hadn’t anticipated.

“I can’t go running without peeing in my pants,” she laughed.

Teresa keeps an exercise diary and, when I told her that I was writing this, she shared part of it with me:

“I guess from now on, I’ll wear a long t-shirt when I run just in case,” she wrote. “ Getting older SUCKS. I mean really – I’m already killing myself at the gym trying to get these extra pounds off – and now I pee when I run – you gotta be kidding me. You know – not a LOT of pee just a little tinkle, enough to make you paranoid and uncomfortable.”

She didn’t know how many other women have this, or that there are ways to manage it.

If, like Teresa (and me!), you have LBL and you know what your triggers are, it makes it a lot easier to plan. Now she wears a pad specifically designed for LBL when she’s going running or working out at the gym.

And I bet you didn’t know – she didn’t! – that even though it seems like exercising and drinking lots of water would make things worse, they actually help a lot. Anything that helps your body to function better is going to help keep LBL in check. Just in case you were thinking you could use another excuse to skip the gym.

With spring break coming up, you might be getting ready for a vacation.

Lucky!

There’s no need to worry that LBL could dampen your vacation spirits (sorry for the pun). Here are a few tips to help make sure you can relax and have fun without having to think about your underwear.

En route:

• Pack extra LBL-specific pads in your carry-on. If you’re driving, stick a few in your purse (I always have one or two in the glove box, just in case).
• While you should always drink plenty of water, you may want to watch your fluid intake when frequent bathroom trips aren’t an option. And stay away from caffeine as much as you can.
• Wear dark pants. When you can’t change, why risk it?
• Pack an extra pair of underwear in your purse or carry-on.

When you get there:

• If you’re going to be lounging poolside, make sure to note where the nearest bathrooms are.
• Steer clear of spicy or highly acidic foods. They can exacerbate LBL symptoms.

If you’re nervous, talk to your doctor before your trip. She can help give you some options too.

Anyone else out there have travel tips they want to share? Or how about a good vacation story?