5 Measures to Prevent Future Urinary Incontinence
Bladder control, or the lack thereof, can be not only annoying and embarrassing, but over time incontinence can begin to really affect your life. If you are struggling with this problem, here are five ways you can help alleviate it.
Control Your Weight
Surprisingly; excess weight can often be a contributing factor in bladder control issues. The extra weight actually weakens the pelvic floor muscles. These are the muscles, which help you control the release of urine. It stands to reason then, that if these muscles are weak, you will have less control over the flow and stop of urine. Losing weight can help with this along with a host of other health issues.
Smoking is another healthy step you can take toward better bladder control. The nicotine found in cigarettes is associated with urge incontinence. If you are already having issues with this problem adding nicotine will only make it worse. Putting down cigarettes also has many other health benefits.
Exercising regularly will help your muscles in the pelvic wall stay strong. You should think of all of your muscles as a team. In many ways they are connected. If you strengthen your entire muscle system, you will see the benefits everywhere. You can also see specific improvements in the muscles of the pelvic floor by doing exercises that target those muscles. These are often called Kegels. These exercises are simple to do, and can be done throughout your day. Over time these exercises can help weak pelvic floor muscles to operate correctly.
Cut Out Caffeine
Certain substances are known to be bladder irritants. This means that these substances will cause the muscles of the bladder to begin spasming. This can cause either issues with incontinence or it can cause you to think you need to go to the bathroom even when you do not. Caffeine is also a known diuretic, which means that it will cause the body to shed excess water quickly. If you are already dealing with incontinence, you do not need to introduce diuretic substances into your body.
Another such substance, which has a similar effect, is alcohol. Both of these substances will complicate incontinence issues while also dehydrating you. Since neither of these substances are necessary for your health, eliminating them is a great option.
Pay Attention to Bowel Movements
You may think one has nothing to do with the other, but in fact they do. If you struggle with difficult bowel movements, it could also affect incontinence issues. Constipation will cause you to strain in the bathroom. This straining will in turn weaken the pelvic floor muscles. If you struggle with constipation and incontinence, try using a mild stool softener.
Incontinence can be a difficult problem to deal with. These steps should help to prevent issues but if you are still struggling, consult your doctor for more advice.