There are drugs and surgeries that may help incontinence, depending on the cause of the problem, but there are other options. Exercises, lifestyle changes, and possibly even some supplements may help. Here are 12 to consider.
Regain bladder control
Few people want to talk about incontinence, but according to the National Association for Continence, nearly 25 million Americans struggle with bladder control. Of those, 75 to 80% are women.
There are drugs and surgeries that may help incontinence, depending on the cause of the problem, but there are other options. Exercises, lifestyle changes, and possibly even some supplements may help. Here are 12 to consider.
Kegel exercises
A physical therapist can tell you how to do them and how often; You may see an improvement after six to 12 weeks of continued practice. And you’ll have to keep doing the exercises to maintain the benefit, Dr. Zimmern points out.
Get fit
Train your bladder
Magnesium
Magnesium, an important mineral for proper muscle and nerve function, may also ease incontinent worries.
In a small study at Tel Aviv University in Israel, more than half of the 40 women who took magnesium hydroxide pills twice a day had improvements in their urinary incontinence and did not wake up as many times in the night to go to the bathroom.
Some doctors believe that magnesium could relieve incontinence because it reduces bladder muscle spasms and allows the bladder to empty completely.
Include magnesium-rich foods, such as corn, potatoes, and bananas in your diet, but talk to your doctor before you start taking magnesium supplements.
Vitamin D
Vitamin D promotes calcium intake and good bone health. Research suggests that it can also reduce the risk of incontinence.
A 2010 study found that women 20 years and older who had vitamin D levels that were in a normal range were less likely to have any type of pelvic floor disorder, including incontinence.
Unfortunately, many women are short on the sunshine vitamin. Be sure to meet your daily requirement (600 IU of vitamin D a day for women) with fortified milk, eggs, and fish.
Biofeedback
Pessary
Pessaries can remain in place for about a week, and some women end up using the device indefinitely.
Quit smoking
“Smokers tend to cough more than non-smokers and long-term, chronic coughing has been considered a risk factor for developing stress urinary incontinence and/or pelvic organ prolapse,” says Dr. Zimmern.
Acupuncture
While Addison emphasizes that it’s not a quick fix, she reassures, “I have had success with every person I have treated for incontinence.”
Hypnotherapy
More recent research hasn’t been as positive. Still, researchers seem to think it has potential.
Cut out caffeine
Stay hydrated
It sounds counterintuitive if you always have to go, but drinking enough water and other fluids is crucial in managing incontinence.
If you don’t stay hydrated, you may end up constipated, which can irritate the bladder and cause incontinence. Dr. Zimmern recommends drinking between six and eight cups of fluid a day. Just be sure to drink the bulk of them during the day, so you don’t find yourself rushing to the bathroom during the night.
And, keep in mind all the fluids that you drink, not just water, Dr. Zimmern says. Those cups of coffee, soda, and other beverages count toward that eight-cup limit, too.
Article from http://www.health.com/health/gallery/0,,20457139,00.html#regain-bladder-control-0
