Urinary incontinence refers to a loss or leaking of urine due to faulty bladder control. An estimated 25% to 33% of people in the United States suffer from urinary incontinence.
That means millions of people live with the condition. There are many different types of urinary incontinence. Although both men and women suffer from the condition, several factors unique to women increase the risk of urinary incontinence in females. It’s a common misconception that this is a normal part of aging. It is not. Thankfully, there are lots of ways to manage urinary incontinence and minimize the effect it has on your life.
Lifestyle Changes Can Help
Mild cases of incontinence may be helped with simple lifestyle changes. Drink adequate fluids to avoid dehydration – about six 8-ounce glasses per day – but don’t drink too much. Limit your intake of fluids after dinner in the evening to minimize nighttime accidents. Avoid caffeinated drinks like coffee, tea, and colas as caffeine is a diuretic. Avoid alcohol, smoking, and carbonated beverages which may contribute to leaks. Losing weight if you are overweight may help relieve pressure on the bladder.
The Importance of Fiber
Getting adequate fiber helps move your bowels, which in turn helps minimize the risk of incontinence. Most adults should aim to get between 25 and 30 grams of dietary fiber per day. Lentils, beans, artichokes, avocados, berries, and figs are good sources of fiber. Fiber and water work together to optimize bowel health and minimize constipation. Being constipated increases pressure in the abdomen.
Kegel Exercises for Women
Strengthening pelvic floor muscles can reduce or even cure symptoms of stress incontinence. Kegel exercises target the muscles that control the flow of a stream of urine. You need to do the routine regularly to attain and maintain maximum benefit. Kegel exercises are easy to do; it just takes a little practice to make sure you’re concentrating your efforts on the right area.
How to Do Kegel Exercises
To perform Kegel exercises, contract the muscles you use to stop a stream of urine. Hold for 3 seconds and then release. Relax for 3 seconds. Work up to 3 sets of 10 Kegels. You can start performing these workouts while lying down. As you get stronger, you can do them while sitting or standing. If you’re having trouble isolating the correct muscles, a doctor, nurse, or physical therapist can help you with your technique.
Healthy Habits Are Key
The best treatment for incontinence is prevention. Exercise regularly to boost your overall health and keep weight within a healthy range. Excess weight puts extra strain on the bladder. If you’re worried about having an accident while exercising, be active somewhere that has restrooms readily accessible, like a gym. Regular exercise reduces your risk of obesity and diabetes, two conditions that may trigger urinary incontinence or make it worse. Don’t forget to do Kegel exercises regularly to strengthen and tone muscles that control urination. Avoid smoking as it can lead to a chronic cough, which stresses the bladder and may trigger leaks.
Eat for Health
Certain foods may irritate the bladder and increase inflammation, both of which may trigger or exacerbate urinary incontinence. Potentially problematic foods and beverages include tomatoes, citrus drinks, and highly acidic foods. Spices, alcohol, and chocolate may provoke bladder irritation and leaks. If you’re unsure whether diet plays a role in your symptoms, keep a food diary and note what you eat and drink prior to experiencing symptoms. It may take some time to identify triggers, but it’s well worth the effort.
Artilce from: https://www.onhealth.com/content/1/urinary_incontinence_women
