How To Treat Urinary Incontinence?

Suffering from urinary incontinence can be embarrassing.  However, there are many life style changes that you can make to treat urinary incontinence.  Here are some changes that you can make:

Pelvic Floor Exercises

Those who suffer from urinary incontinence have weak pelvic floor muscles.  Pelvic floor exercises can help strengthen your muscles.  You might need to do pelvic floor exercises for 3 weeks before you find some positive results.

Quit Smoking

Smoking puts you in greater danger of having Urinary Incontinence.  This is because smoking leads to coughing, which puts pressure on your pelvic floor muscles.  You can talk to your physician on the ways to help you stop smoking.

Exercises 

To strengthen your pelvic floor, replace high-impact exercise (i.e. jogging and HIIT), with strengthening exercise. Strengthening your core muscles is beneficial for stress incontinence. .

Avoid Lifting

Lifting puts pressure on your pelvic floor muscles.  It is best to avoid lifting if possible.  If you need to lift something tighten your pelvic floor muscles beforehand and throughout lifting.

Lose Weight

Being obese can weaken your pelvic floor muscles and can lead to incontinence, due to the strain of tissue.  If you lose  weight your symptoms will improve, and can clear up entirely.

Treat Constipation Immediately

If you feel like you have to go to the bathroom, do not delay going.  By delaying your need to go bathroom, you can cause constipation.  Some other ways to treat constipation include eating more fiber and exercising.  Also, changing the way you sit and using your muscles to empty out your bowels can help treat constipation.

Eliminate Caffeine

Caffeine can make incontinence worse.  Caffeine disrupts the bladder and may make incontinence worse.  Its best to replace all of your caffeinated drinks with decaff coffee, juice and water. .

Cut Out Alcohol

Alcohol is a natural diuretic, which also makes you urinate more often.  By cutting  out alcohol you can give your pelvic muscles a break.

Drink A Lot Of Water

People with incontinence usually don’t drink enough water because they believe it will cause more issues.  However, limiting your water intake makes incontinence worse, since it reduces your liver’s capacity.  Not enough fluid can aggravate constipation.

Eat The Proper Foods

Avoid spicy and acidic foods.  Spicy foods can irritate the bladder and make incontinence symptoms worse.

As you can see, there are many simple life changes you can make to treat urinary incontinence.  Giving these life style changes a try is worth getting relief from urinary incontinence.  So make the life style changes starting today so that you can start feeling relief soon.