These days, many people find themselves struggling with incontinence and the irritating, unwanted symptoms caused by the condition. Luckily, there are several strategies you can implement to attain relief from the inability to hold urine. Here are five tips you should start implementing now:
1. Pelvic Floor Muscle Contractions.
As noted in Wikipedia, pelvic floor exercise is a mode of activity that involves repeatedly contracting and then relaxing the muscles which comprise the pelvic floor. These muscles are oftentimes called “Kegel muscles.” Pelvic floor exercises help improve bladder control.
2. Diet And Lifestyle Changes.
Another great way to reduce the experience of incontinence is by making dietary and lifestyle changes. Some of the foods you should avoid include spicy items, artificial sweeteners, alcohol, tobacco, and caffeine. These items irritate the bladder. You should also avoid the use of feminine deodorants. These products irritate the urethra. In terms of exercise, make sure that you’re working out for at least 30 minutes five days a week. Also be sure to consume at least six cups of water each day. As noted in SheKnows, failing to consume an adequate amount of water can worsen incontinence and irritate the bladder.
3. Bladder Training.
Bladder training has helped many people decrease their challenges with incontinence. This strategy involves delaying the act of urination when you feel the need to relieve yourself. The objective is to increase the amount of time between your bathroom trips. Ideally, you should be able to lengthen this time until you are only urinating every two to four hours. During the bladder training process, it’s a good idea to define your urination pattern and make a record of what triggers symptoms.
4. Double Voiding.
Individuals who find that they have ongoing issues with incontinence may find this strategy quite helpful. With double voiding, you urinate once, wait several minutes, and then try to void again. This practice enables people to empty their bladders more thoroughly.
5. Scheduled Bathroom Trips.
Scheduling your bathroom trips is a great way to cope with issues of incontinence. Instead of going when you feel the urge, make daily bathroom trips an integral part of your lifestyle. Typically, bathroom trips should be scheduled every two to four hours.
Don’t Delay: Start Building A Healthier Life Today!
If you struggle with incontinence, it’s important to know that you can overcome the issue through the implementation of proven strategies such as those listed above. Start implementing these helpful tips now so you can lead a healthier, happier life.