Urinary incontinence and bladder leakage affects an estimated 50 percent of all women, yet we rarely talk about it – or seek help.

The sad statistics show that as low as 25 percent of women suffering with this embarrassing issue seek treatment, and those women are usually given a prescription bladder medication that has a side effect of dementia!

I received an email from a dear friend asking me to address this highly sensitive issue, and I think she accurately summarizes the heart of the matter:

“Ann Louise, I have a topic I would love to see you write about. After having 6 kids I have some urine leakage when I cough, sneeze, jump on a trampoline, etc.

There are a lot of women in my age group (over 40) who are newly single, and I’m sure they must be struggling with the same issue I am.

When I think about becoming sexually active again, this bladder issue affects my confidence and holds me back (especially with younger men).

I would love to see you write about urinary incontinence, and address all the issues around it – how it affects the activities we choose, our sexuality, our exercise routines (lifting heavy weights or straining is a problem), and even our choice of undergarments. I’d like to see what choices we have.

For instance, we have the menstrual cup now as an option for monthly cycles, but what do we have besides chemically laden pads for urine leakage? What else can women do at home to resolve this issue and feel more confident again?”

Fortunately, urinary incontinence isn’t something you need to medicate or tolerate – there are new, innovative solutions that promise lasting relief. I understand many women are too private to seek out physical therapy for their pelvic floor, and using a pessary is not only messy but inconvenient for sexual spontaneity.

The first solution I want to introduce you to is one I’ve personally had done, and I’m very happy with the results.

Rejuvenation for Your Sensitive Tissues

Urinary incontinence affects all areas of your life, from how you exercise to which undergarments you choose – and your sexuality as well.

It’s often a result of the weakening or atrophy of tissues in the surrounding area, including the vagina. The bladder begins to bulge down into the vagina when the supportive tissues have begun to weaken and stretch, or even atrophy.

This is known as a cystocele, and is most commonly the result of straining during childbirth or bowel movements, or from the hormone changes associated with menopause.

ThermiVa Vaginal Rejuvenation

When you get to a certain age and stage of life, your soft tissues may require a little assistance – they need strengthening, lubrication, and rejuvenation. A technique was created for women with vaginal atrophy, women who have problems with sexual intercourse, and women with bladder problems or urinary incontinence. It’s called ThermiVa vaginal rejuvenation, and it came out in 2015.

I first learned about it from a Duke trained physician named Dr. Natalie Drake, an expert in nonsurgical treatments for women with pelvic dysfunction. I sought out her help for postmenopausal vaginal dryness, and was looking for a therapy to share with my clients who were seeking me out for unique solutions after reading my bestselling book, Before the Change.

ThermiVa is a radiofrequency treatment for everyone from young women who have just given birth up until your golden years. It essentially warms the vaginal tissues in a way that induces the tissue to produce and remodel collagen, which firms and strengthens your soft tissues, including those that support the bladder. It remodels the shape and structure of the entire vaginal area and improves blood flow, which in turn improves nerve sensation and perception of both sexual pleasure and the signal for urination.

Because it’s an intimate area you are having treated, it is essential you choose a practitioner you feel safe with. There is an emotional discomfort that comes with receiving treatment in the pelvic area, but the procedure itself is not painful. I felt a warming sensation throughout the procedure, never any pain or burning, and Dr. Drake made sure I was grounded so there was no harmful EMF exposure.

Each of the 3 treatments lasts up to 30 minutes in length, and there’s no “down time” afterward, so you can resume normal activities immediately following.

Once you finish the 3 initial treatments, Dr. Drake recommends a yearly maintenance treatment – and that’s all that’s needed to maintain healthy bladder functioning, vaginal lubrication, and sexual pleasure.

Cleansing for Bladder Health

Another system of your body that affects your bladder and vaginal health is your digestive system. A constipated adult colon can hold as much as 50 pounds of waste waiting to be eliminated! Your heavy colon then puts constant downward pressure on your bladder, causing it to not only change shape, but also to protrude down into your vagina. This is why it is essential to routinely cleanse your colon and keep yourself free from constipation.

A good quality probiotic is a must, especially to restore disordered flora if you are prone to bladder infections. You want to choose a formula that numbers in the billions of CFUs, not millions, and that is in powdered form so you can easily control your dose. This is something I take daily for both digestion and immune health, and I recommend it for all my clients as well.

Combat Hormone Havoc with Friendly Fats

If you’ve read either my Before the Change book or Radical Metabolism, then you are already familiar with the importance of essential fats for cellular repair, reducing inflammation, hormone balance, and healthy, moist tissues. The fats I am referring to, of course, are the Omega 3 and Omega 6 essential fatty acids found in wild caught fatty fish, free range eggs, grassfed meats, and nuts, seeds, and their oils.

My personal favorite way to get my essential fats in is hempseed oil, because it has the perfect 3:1 ratio of Omega 6 to Omega 3 fats in it. However, once you are experiencing urinary incontinence or vaginal dryness, more exact supplementation may be needed. In that case, I recommend:

• 1 to 2 grams of Omega 3 from Super-EPA
• 3 to 6 grams of CLA (Conjugated Linoleic Acid) per day for Omega
• up to 1 gram of GLA (Gamma Linolenic Acid) per day for proper prostaglandin production

I cannot think of ginseng without conjuring the image of Indiana Jones. Both are often found in the depths of the forest, both are brilliantly adaptive to all situations, both are constantly under attack, and both are powerful enough to survive and thrive. Both are exotic, mysterious, and dare I say, quite good looking—although one has been respected for over 5,000 years, and the other... not so long.

Ginseng is a plant with a root shaped like a human. In fact, the Chinese character for ginseng begins with the ideogram for human. It has also been called the man root, because ginseng harvesters think the root is man-shaped, and also because it is purported to be full of manly virtues. I don’t like this characterization as much, because ginseng is every bit as beneficial for women as for men.

One myth claims that there was a beautiful celestial woman who loved to descend to bathe in the pools in the Changbai mountains in Northeast Asia. Her father was not happy with his daughter’s mountain visits, especially when she fell in love with and married a mortal. Soon thereafter, a lethal epidemic threatened her home and village. She scattered magic seeds all through the forest, and the seeds sprouted into a plant that could cure everyone. Again, her father was displeased, and he imprisoned his daughter in a cave. Her beloved husband died of grief. Not exactly a happy ending to this fairy tale! I am not sure how many, if any, other herbs have this level of mythology, reverence, and history attached to their origin story.

Ginseng is incredibly powerful. It is also incredibly valuable, with large roots worth more than their weight in gold, even to this day. It is so valuable that Emperors of China have gifted jewels and honors to hunters finding unusually old specimens. At one point, all ginseng was reserved for use by the royal family, and commoners were not allowed access to this plant medicine.

Ginseng (Panax ginseng) originated in Asia and is in a class of herbs called adaptogens. Adaptogens boost an individual’s physical and psychological adaptability, creating strength to respond to dangers such as extreme heat, cold, viral infections, injuries, psychological stressors, and even aging itself.

Types of Ginseng

Panax ginseng is not American ginseng (Panax quinquefolius). They are cousins, but their health benefits differ. This article focuses on Panax (Asian) ginseng.

Red and White Ginseng

You may hear debate about white or red ginseng. While both forms come from the same plant, white ginseng is very minimally prepared, which means that it’s beneficial compounds, including ginsenosides, ginsans, and gintonins, are too bound up in the plant’s cell walls to be of much use.

Red ginseng, by contrast, is steamed, which breaks down some of the cell walls and gives the root powder a characteristic red/brown appearance. While all ginseng has some benefits, the majority of studies show that the steamed form, called red ginseng, is the most medicinally useful.

Benefits of Red Ginseng

• Energy, Stamina, Focus

  One area where red ginseng shines is in energy and stamina. It is not a stimulant like caffeine. Instead of acting as a stimulant, ginseng prevents fatigue in the first place. That means people can have a long-term boost without jitteriness. It also improves concentration.

  A clinical study found that red ginseng helps stressed people do detailed tasks with better accuracy and speed. The people in this study worked in stressful jobs such as telephone communication, engineering, and information technology. People in these fields can become overloaded with cognitive tasks, leading to a drain of mental energy and focus. Because of that, attention and accuracy were two of the main areas of investigation of the study.

  One group consumed a form of red ginseng with high levels of ginsenosides (HRG80) while the other used a placebo. Participants took either red ginseng or placebo in the morning. They were asked to do a tedious error-finding cognitive task before work and after work. The expectation was that after a hard day of multiple cognitive demands, individuals would make more errors.

  That is exactly what happened in the placebo group. That group made 11 more errors in the task at the end of the day than in the beginning. But in the red ginseng group, participants actually performed better than when they were fresh in the morning. Even after a grueling day, they made an average of 5 less errors!

• Response to Stress

  Ginseng also strengthens our ability to withstand stress.

• Mood

  Depression, anxiety, even cognitive changes and memory impairment, are related to an unhealthy brain environment with excessive inflammation and oxidative stress. Red ginseng contains ginsenosides that are able to protect brain cells from these destructive forces. Research has found that red ginseng helps keep our brain (and subsequent mood) healthy by preventing the death of brain cells.

  Ginseng’s activities include boosting nitric oxide production to keep blood flowing efficiently in both the body and brain, hormone signaling that is associated with clarity and focus, neural cell regeneration, and anti-inflammatory actions that reduce threats to vulnerable brain wiring.

  A Korean human clinical study found that red ginseng significantly improved depression symptoms, including those physiological symptoms such as the physical slowdown that people suffering from depression so often feel.

• Longevity

  Traditional Chinese Medicine (TCM) doctors have always considered ginseng a longevity herb for both men and women, especially as they age. This has been borne out by modern science. Preliminary animal research has shown that daily use of ginseng can extend life by 14 percent or more. A human study of people with HIV-type 1 showed significant improvements in long term survival.

• Women’s Health

  There are studies on red ginseng and women’s health, including energy, focus, concentration, cancer, and menopausal symptoms, that have shown the safety and efficacy of this herb. One area of menopausal concern that responds well to red ginseng is mood.

  Also, as women age, they may experience unwanted changes in sexual function and libido. Red ginseng (Panax ginseng) can help restore vigor, receptivity, desire, and enjoyment. There is growing research that shows it is extremely helpful for women with reduced libido.

  Women in a placebo-controlled, double-blind clinical study reported that red ginseng significantly improved their sexual arousal and desire. The success of red ginseng was strong enough for researchers to consider that the herb may be used as an alternative to prescription medication for women to improve intimacy and libido.

  Other clinical work showed that red ginseng also boosted a sense of well-being, reduced menopause symptoms, and increased arousal, orgasm, and overall sexual satisfaction as well.

• Erectile Dysfunction (ED)

  According to the National Institutes of Health (NIH), about 30 million American men deal with erectile dysfunction (ED), which is often related to circulatory issues that impede blood flow.

  Scientific research on red ginseng shows that it can be very effective for ED. One double-blind, placebo-controlled study reported that men with mild to moderate ED noted a significant improvement on the Erectile Function Scale – from 16.4 to 21.0. The placebo group showed no improvement.

  The researchers in this study also stated that ginsenosides may work through some of the same brain pathways and receptors as GABA, dopamine, and serotonin – brain neurotransmitters that are heavily involved in mood and desire.

  Other clinical studies of red ginseng have demonstrated strong benefits, resulting in improvements in every parameter of sexual performance and a significant reduction of ED.

  Red ginseng increases stamina, balances hormonal health, and promotes the dilation of blood vessels by activating nitric oxide – the body’s “on switch” which circulatory activity in the penis to achieve sexual satisfaction.

• Cancer and Immunity

  There are more than 1,400 published studies listed in the electronic database of the NIH, called PubMed, specifically on ginseng and cancer. Not only does ginseng help to prevent cancer by protecting the DNA inside our cells to keep it from dangerous mutations, it also helps people who have cancer or are recovering from cancer treatment. In addition to helping prevent/slow the spread of cancer, it helps enormously with cancer fatigue.

  Likewise, there are over a hundred studies on ginseng and viral illness, including prevention, survival, and accelerated recovery. There are studies on hepatitis B, enterovirus respiratory tract infections, and much recent focus on its effectiveness in COVID-19. Ginseng has also been shown to be effective against many bacterial illnesses as well.

The Tragedy of Wild Ginseng

Humans have loved wild ginseng almost to death.

The demand for ginseng has eliminated most of the wildcrafted sources, and now it is grown on farms, many of which are in Northern China and Korea. Unfortunately, farmed ginseng has many challenges, as the cultivated plant is sensitive to weed competition and a variety of insects.

In order to assure a commercially successful crop, a wide variety of herbicides, pesticides, and fungicides are used on farmed ginseng crops. An article published in Horitcultural Science lists 15 chemicals applied at different stages of the growing process to control such pests as cutworms, slugs, nematodes, gray mold, and root rot.

Also, ginseng plant cultivation takes a long time – about six years between harvests to produce even a minimally effective ginseng. Slow growth allows time for the roots to absorb toxins and pollutants in the soil. Red ginseng has become notorious for contamination with toxins.

Good News: Hydroponics

Because of these concerns, new ways to grow ginseng have been investigated and developed. Researchers in Belgium are using novel hydroculture growing techniques that result in a much cleaner, more powerful ginseng.

Researchers have recently learned that specific compounds in ginseng, called noble ginsenosides, are not only better absorbed by the body, but have specialized, energizing effects. Noble ginsenosides are found in small amounts in ginseng. One of the problems with modern ginseng cultivation is that it robs the plant of its levels of noble ginsenosides, too. They just aren’t present at levels that may have been the norm for wild ginseng.

Also, there are no benefits from ginsenosides if they cannot be absorbed. Noble ginsenosides are the smaller, easier to absorb, more effective, and most rare of the beneficial compounds from ginseng. They are 17 times easier to absorb.

Whole Root Red Ginseng

While there are commercial red ginseng extracts that focus only on ginsenosides, whole root red ginseng powder offers a high concentration of noble ginsenosides plus synergistic compounds including gintonin and ginsan.

Whole root powder means the full spectrum of ginseng compounds are present, and have superior benefits.

Ginseng for... Everything?

Because red ginseng works in ways that impact nearly all bodily systems, it can be used for the vast majority of health concerns and illnesses. It would be difficult to find a health problem for which red ginseng would not be useful!

As we head into fall, our focus shifts to protecting our immunity as cold and flu season nears, focusing on your diet and how you can use nutritious foods to nourish yourself at this time is vital. We break down what to add to your diet and lifestyle in this transitionary season.

Autumn signals a time of change – in weather, daylight, and temperatures. Days are shorter and the nights are cooler. As the colors of summer are stripped from the trees and quietly transformed to deep, rich hues, you are reminded that winter is nearing, and you need to prepare.

It’s the ideal time to begin to slow down, storing your energy for the upcoming cold months and take time to enjoy as much natural sunlight as you can before the darker days of winter arrive.

Emotionally, you learn to let go and open yourself up to change as you pause to reflect inward. Physically, you need to take special care of the two vital organs of this season, the lungs and large intestines.

Lung Health - Your First Line of Defense Against Respiratory Issues

Your lungs – along with the bronchial tubes, throat, sinuses, and nose – are a major detox pathway. They are your first line of defense against unhealthy air; they hold the key to respiration. Your lungs act as the go-between for the internal and external environment, inhaling oxygen and exhaling carbon dioxide through their pulmonary capillaries. As the only internal organ to interact with the outside environment, your lungs are vulnerable to dryness and certain weather conditions. So, it’s always best to protect them from cold and damp weather by keeping your chest, neck, head, and feet warm.

Every function of your body relies for existence on the oxygen intake of the lungs, In fact, each cell performs as a miniature lung by taking in oxygen from the bloodstream and eliminating carbon dioxide, which is then carried back to the lungs. That’s why it is so essential for your lungs to have good quality air that is clean, moist, warm, and rich in oxygen. When your lungs aren’t functioning properly, your body accumulates heat, propelling other health issues into motion, resulting in poor circulation, night sweats, excessive perspiration, fatigue, and listlessness. Estimates indicate that 92 million of us nationwide (that is more than 1 out of 3) already struggle with at least one of the more common chronic respiratory diseases: sinusitis, allergies, bronchitis, and asthma.

A Healthy Gut Equals Healthy Immune System

Equally important to your health and detox process are your large intestines, which also need your special attention during autumn. Lying along the outer edge of the abdomen, your large intestine is divided into three parts: a caecum, where your appendix is attached; colons – ascending, transverse, descending, and sigmoid; and the rectum. This five-foot, often-overworked organ absorbs water and finishes nutrient absorption so its blood vessels can transport it to the liver for further metabolism. The main function of your colon is to gather your body’s putrefied toxins and eliminate them via peristalsis so the entire system can work without undue stress.

Your gut is like a fortress, maintaining a protective environment where food can be broken down and fed to voracious cells waiting for much-needed nutrients. Its thin mucous membrane absorbs vital nutrients and expels toxins. In a healthy gastrointestinal tract, there are literally trillions of bacteria – good and bad ones. As long as they stay in balance, things are fine. So, to keep your detoxification pathways healthy and your healthy bacteria count high, it is imperative to follow a diet designed for autumn detox, which will help you to cleanse your system by expelling toxins from the large intestine, thereby helping to prevent autointoxication.

Foods to Ward Off Virus & Respiratory Issues

Fenugreek tea is the autumn herbal tea of choice because it is so effective as a lubricant; it softens and dissolves mucus in the lungs and moistens the intestinal tract to prevent constipation. Other lung-protecting herbs include usnea, which the Native Americans fondly named “the Lungs of the Earth,” because it works against “bad” bacteria like staphylococcus, streptococcus, pneumococcal pneumonia, and mycobacterium tuberculosis; osha, which is a powerful aid for bronchial irritations and has immune-stimulating properties; mullein, which has long been associated with alleviating pulmonary problems because it is an expectorant; and lobelia, a strong bronchial dilator and antispasmodic useful for overall lung congestion and asthma.

Autumn spices include warming cinnamon, cloves, nutmeg, and anise, which not only are deliciously aromatic but also help to prevent indigestion, gas, and cold hands and feet. Anise is a lung remedy as well, known to help bronchial disorders and asthma. Your autumn tea, herbs, and spices all help to support intestinal and respiratory function and to alleviate dampness.

The harvest season is the time to decrease your intake of cooling summer foods and to add more cooked and warming foods (like velvety okra and crunchy snow peas) into your eating plan in preparation for winter. It is also the season to reduce your fruit intake from three portions to two because fruits are especially cooling to the body. We need more warmth now.

Now is the time to enjoy more bull-bodied, richer foods like nuts and seeds, eating them as snacks or adding them to stir-fries and stews. Enjoy heartier, more sustaining foods that will be warming and help protect you from cooler, and often damper weather. For autumn detox, consume foods like sauerkraut, which protects the GI tract. Also, make this special Apple Cider Vinegar Healing Tonic to enjoy morning and evening throughout the autumn season:

Apple Cider Vinegar Healing Tonic

• 8 ounces of filtered water
• 1 tablespoon organic, unfiltered, raw apple cider vinegar
• 2 teaspoons of GI, lung and liver supporting Daily Greens
• A pinch of Ceylon cinnamon

Mix ingredients together and enjoy these benefits:

• Balances the body’s pH
• Provides easily available potassium so helpful to mineral balance and balanced detoxification
• A natural antiseptic for overall health, including respiratory health
• Provides overall digestive support

Other Nutritional Tips

• Use organic beef and chicken bone broth for special dishes that require liquids for basting or sautéing.
• Increase your menu options and choose from a large variety of fiber-rich harvest vegetables as colorful as the autumn leaves.