10 Ways to Prevent Urinary Incontinence
Urinary incontinence or the loss of bladder control is a very common problem that people in the old age usually face. However, it is not limited to the elderly. Pregnancy and childbirth, menopause, enlarged prostate, hysterectomy, cancer and neurological disorders are some other causes of incontinence.
Most people suffering through this disorder feel that nothing can’t be done to prevent it and thus, limit themselves to their house or rooms and often, feel embarrassed to go out in public. However, there are quite a few solutions that can help people counteract this problem and live their life freely.
The easiest solution for people suffering from this disorder is to buy adult diapers. They are an excellent way to prevent any accidental embarrassment. You can easily find adult diapers online as well as in the market in different kinds, sizes and brands for easy use.
However, if one wants to prevent them altogether, here are some simple, easy remedies that can help control urinary incontinence:
Try pelvic floor exercises
Urinary incontinence mostly occurs due to weak pelvic floor muscles. Doing pelvic floor muscle exercises daily can strengthen them and reduce leakage effectively. However, one has to do it for at least 3 months at a stretch.
The pelvic floor muscles can be felt when one tries to stop the flow of urine through the urinary bladder. To strengthen the pelvic floor muscles, one has to sit comfortably and squeeze them for a minimum of 10 to 15 times at a go. One should be careful enough to not hold back their breath and tighten their stomach, buttock or thigh muscles while doing the exercise. The duration during each squeeze can be increased gradually over time. However, it should not be overdone to avoid any unwarranted injury. One must always take enough rest between sets of 10 to 15 squeezes to reap optimum results.
When one smokes, they are warranted a chance of coughing and other lung disorders. Coughing exerts strain on the pelvic floor muscles; repeated coughing over a prolonged period of time can cause urinary incontinence.
Smokers who are facing urinary incontinence should thus quit smoking immediately. In case it is difficult for someone to quit the habit through sheer self-determination, they must seek professional help or ask their doctor to suggest ways to stay away from cigarettes.
Do the right exercises
Stress incontinence can increase with certain kind of exercises which are otherwise beneficial for the body. High intensity exercise can be great if one is looking to build muscles, lose weight and stay fit. However, they can strain the pelvic floor muscles and cause urinary incontinence.
Patients with the disorder going for a high intensity interval training can thus use incontinence pads or adult diapers while exercising.
Not only high intensity workout but sit-ups and other workout like aerobics, jogging and running can cause leakages. The best solution is to replace them with Pilates. Pilates is becoming an increasingly popular workout choice and help patients suffering from urinary incontinence to a great deal.
Avoid lifting heavy weights
Sometimes, patients with urinary incontinence can find themselves leaking when they try to lift weights. These are not just limited to heavy weights. Picking up children, grocery bags or even shopping bags can also cause leakages. This is because lifting heavy weight can put strain on the pelvic floor muscles.
People with urinary incontinence disorder can try tightening and squeezing in their pelvic floor muscle while lifting weights. This simple trick will avoid leakages.
Cut down on alcohol
Simply put, diuretics are substances that makes people urinate more often. When one is suffering from urinary incontinence, having diuretics can increase their disorder further because they will feel the urge to urinate more often. The already weak pelvic floor muscles weaken down even further.
Alcohol is an excellent example of a diuretic. Not only that, the sugary additives often had with alcohol can also make people urinate more and thus show the symptoms of incontinence. Thus, cutting down on alcohol will automatically prevent the urinary incontinence symptoms and increase the bladder’s capacity to hold more urine for longer.
Cut down on caffeine
Caffeine may help people stay awake and provide them with the much-needed dose of energy, but it has many negative impacts as well. Caffeine can irritate the urinary bladder and make people suffering with urinary incontinence feel worse. Coffee has one of the highest caffeine content and people who rely on coffee must avoid it completely or switch to a decaffeinated version.
Besides coffee, cocoa, soft drinks, tea and energy drinks also contain a substantial amount of caffeine. Reducing their consumption or avoiding them completely and replacing them with water, herbal tea, fruit juices or fruit teas can be an effective to way to prevent the signs on incontinence.
An increase in weight can be linked to an array of health disorders. In case of people suffering from urinary incontinence, being overweight can weaken the pelvic floor muscles. The fatty tissues exert pressure on them and the muscles cease to function properly. Thus, it is advisable for overweight patients to try and lose some weight to get rid of their urinary incontinence.
Drink plenty of water
Many people suffering from incontinence refrain from drinking water in the fear of getting the urge to urinate more. This, however, has more negative effects. Firstly, it can dehydrate the body and worsen their health. Secondly, limiting the water intake can reduce the bladder’s capacity of storing fluids.
Ideally, an adult should have a minimum of four liters of fluid in a day. The consulting physician can increase or decrease this amount depending on the symptoms– of patients and the medication that they have to follow. Thus, even if a patient suffers from urinary incontinence, they must strictly follow the adequate water intake routine to enjoy optimum health.
Following a healthy diet is the key to overall good health. Eating too much spicy and acidic food can affect the patients suffering from incontinence negatively. These foods irritate the bladder and can actually make the situation worse.
Thus, to avoid accidental leaks, one must follow a healthy, balanced diet. They should include lots of greens in their meals to help strengthen their pelvic floor muscles and in turn avoid the symptoms of urinary incontinence.
If one is suffering from constipation, they exert more pressure on their pelvic floor muscles while emptying their bowels and thus strain and weaken the muscles. Thus, if the patient suffers from any of the symptoms of constipation, they must relook at their diet and lifestyle. They should also consult their physician for help. Exercising and including lots of fiber in the diet can prove to be a boon for them.
While these are only a few easy ways to prevent urinary incontinence, it can never be the ultimate cure. It is always advisable to consult an expert physician to get detailed medical advice on its treatment.