Sometimes the muscles get a little bit flabby when you have a baby or as you age, making it harder to stop yourself from peeing. If you have to run from the room when someone tells a joke, there is hope. Many doctors recommend Kegel exercises to help you stop peeing when you laugh. Squeezing the muscles in your pelvis to firm them up can help prevent the problem. Also, you should drink less caffeine and use the bathroom more frequently, because the bladder leaks more when it's full.
Trying to hold off on using the bathroom will lead to many more instances of leaks. Use the bathroom whenever you first feel the urge to go. Treat any unresolved constipation. Constipation contributes to stress incontinence by increasing abdominal pressure and stimulating nerves near the rectum that increase urinary frequency. Eliminate foods and drinks that cause bladder irritation.
A variety of foods and drinks can irritate your bladder or act as a diuretic which means it makes you have to urinate more often. Try to isolate them in your diet to find out the ones that increase your stress incontinence. Some common options that increase stress incontinence include: [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Caffeine Carbonated beverages Citrus Chocolate Alcohol Spicy foods.
Reduce fluid intake. If you still have occurrences after eliminating bladder-irritating beverages, then try to reduce your overall fluid intake; [6] X Research source however, do not risk dehydrating yourself. Only reduce the amount of fluid you drink if you already drink more than the suggested eight to ten glasses of water a day. Reduce the amount of liquid that you are drinking after if you are having problems in the evening and at night.
Quit smoking. In addition to a wide array or other health complications, smoking can also irritate your bladder, leading to overactive symptoms and increased incidence of stress incontinence. Many smokers also develop a chronic cough, which can cause more instances of leakage.
Take advantage of available smoking cessation aids such as nicotine patches and gum, as well as support communities to taper off your tobacco addiction. You can find more information related to smoking cessation at How to Quit Smoking.
Get more exercise. Carrying extra weight can place increased pressure on your bladder and pelvic floor muscles. Even the moderate loss of some excess weight can lead to dramatic improvement with symptoms.
A great exercise routine for shedding extra pounds includes thirty minutes of moderate aerobic activity such as brisk walking or cycling five times a week. If you prefer high-intensity workouts such as playing sports , then aim for seventy-five minutes a week. In fact, chronic heavy lifting can increase stress incontinence by reducing the strength of your pelvic floor.
Some doctors suggest that you wear a tampon if you are having stress incontinence symptoms when you do exercise like running, as this increases support in the vagina. Balance your diet. Eating right is just as important to losing extra weight as exercise.
Cut out processed foods, sugary foods and beverages, and sources high in saturated fat. Instead opt for a diet rich in fruits, vegetables, lean meats fish and skinless chicken , and whole grains. Consult your doctor about the most effective changes you can make to your diet.
Strengthen your pelvic floor muscles. Weakened pelvic floor muscles often from childbirth are a leading cause of stress incontinence. Up to 75 percent of women with the condition have success with Kegel exercises to strengthen these muscles though both men and women can do them. Have patience because it can take weeks or even months to show results.
Do ten repetitions three times daily. You can also try vaginal weights, which are cone-shaped weights that you insert into your vagina like a tampon and help to strengthen the pelvic floor muscles. You will start with a low weight, holding it for one minute twice a day.
If you are looking for your pelvic floor muscles, you can find them at the bottom of your pelvis. These muscles stop the flow of urine, feces and gas and support your bladder, uterus and rectum. No surprise here, but both women and men have pelvic floor muscles. These muscles can be weakened by inactivity, pregnancy or childbirth. Like any muscle, they become stronger and larger with exercise. The authors of the review suspect that larger muscles are more effective at closing off the urethra, the tube urine takes from your bladder out of your body.
In addition, the stronger muscles could provide better support to the bladder, reducing movement with jumping or sneezing. Women with all types of urinary incontinence experienced improvement in their quality of life.
The women in the PFMT groups vs the control groups with:. The authors conclude,. We can be confident that PFMT can cure or improve symptoms of stress urinary incontinence and all other types of urinary incontinence. What can be done to stop this from happening?
Lifestyle changes — Your doctor may recommend changing how much and when you drink fluids. This will help determine if your fluid intake has any effect on leakage. Other lifestyle changes, such as losing weight, quitting smoking or treating a chronic cough, may improve symptoms. Pelvic floor rehabilitation — Bladder training and pelvic floor muscle training can help mild cases of urinary stress incontinence.
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