Urinary incontinence which is the involuntary loss of urine is more common than you may think in both women and men. It is a fact of life in many people. It can happen as we get older and for women during pregnancy or after birth or even as the result of a persistent cough.
Few things are listed below that you can do to keep it under control.
1. Do pelvic floor exercises
Pelvic floor exercise is an important urinary incontinence treatment. It is especially effective for women with mild symptoms. Pelvic floor exercises are simple to do. Simply clench and unclench your pelvic floor muscles. Repeat exercise about 40-50 times during the course of the day.
Do not stop your urine when you wee, as it can weaken your pelvic muscles.
2. Go regularly
Make sure you go to the loo, but do not over do it. 4-5 times a day is about right.
3. Fill the void
When you are in the toilet, take your time. After you have finished urinating, relax a bit and then urinate again. This is called double voiding. It helps to really empty the bladder.
4. Keep the path clear
Make sure you clear your path of obstacles so you can get to the toilet faster. Wear easy to release clothes for example clothes with elastic waist bands.
Other ways of coping include, taking the aisle seat on a plane, go to the loo before a big presentation etc.
5. Cut down on caffeine
Caffeine is a diuretic, makes you urinate more. Try to cool it on your caffeine intake to help control urinary incontinence.
6. Keep hydrated
You must not limit your fluid intake. Drink about 8 glasses a day to keep your bladder and kidneys healthy.
7. Lose weight
Weight loss helps with urinary incontinence. Being obese or overweight can contribute to urinary incontinence.
8. Change your diet
Make sure you have enough fruit, vegetables and fiber in your diet to encourage regular bowel movements as constipation can make incontinence worse as it put pressure on the bladder.
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