There is a long list of factors that can cause urinary or bowel incontinence in men and women, such as pregnancy, diabetes, prostate problems, and much more.
Incontinence is a subject that is very uncomfortable for people to talk about, even with a healthcare provider. But incontinence is a common condition and can be cured with proper diagnosis and treatment. And the treatment could include a few exercises.
Your journey with incontinence is incomplete without Confidence Club incontinence pants. These pants will help you stay fresh and confident throughout the day and will considerably reduce the chances of leakage accidents.
Fortunately, for many people with incontinence, lifestyle changes and following self-help techniques are enough to relieve symptoms to a great extent.
Here are few tips to manage incontinence like an expert:
Pelvic Floor Exercises
This regime involves squeezing and relaxing the pelvic floor muscles. Squeeze the pelvic muscle for 5 seconds and then relax it for the next 5 seconds. Don’t forget to relax the muscles in between squeezing them as the muscles will get some rest. Each squeeze and rest counts as one.
Each set of the pelvic floor exercises must include three different positions:
- 10 repetitions lying down,
- 10 in the sitting position,
- And the last 10 standing.
You must repeat all the sets at least twice a day.
Pelvic floor exercises can be effective in reducing leaks, but you must perform the exercises correctly. And you must perform these exercises for at least 3 months before you start seeing any improvement in your condition.
NDIS Australia supports people with incontinence and advises people to stop smoking to reduce the risk of incontinence. Smoker’s cough puts strain on the pelvic floor muscles and hence smoking must be avoided at all costs.
Lose Excess Weight
Excess weight can weaken your pelvic muscles and cause incontinence because of the pressure of fatty tissue on the bladder.
If you lose excess weight, your symptoms could improve or go away completely.
Cut Down On Alcohol And Caffeine
As much as you may like it, but Alcohol is diuretic and must be kept away from you if you are suffering from incontinence. If not reduce the amount of alcohol your intake to stay away from bladder issues.
On the other hand, caffeine in tea and coffee irritates the bladder and can make incontinence worse. Coffee contains the highest amount of caffeine so stop drinking it or switch to decaffeinated coffee.
Aerated drinks, tea, green tea, energy drinks, and chocolate drinks also contain some amount of caffeine so cut down on these too. Replace them with healthier options that do not contain caffeine.
Cutting down may help incontinence symptoms.
Eat The Right Foods
If you are suffering from incontinence, you must avoid spicy food and foods that are acidic in nature such as curries and citrus fruits. These can irritate the bladder and make incontinence symptoms worse.
Drink Plenty Of Water Throughout The Day
Despite suffering from incontinence, you must drink at least 6-8 glasses of water throughout the day unless your doctor advises otherwise. Unfortunately, many people suffering from incontinence avoid drinking fluids, as they feel it could create more problems. Limiting your liquid intake can make incontinence worse because it reduces the bladder’s capacity. Also, not drinking enough water can cause constipation or make it worse.
Incontinence is a common condition and is treatable. Incontinent patients must not be embarrassed about their condition and must seek help from professionals.