Lead the Life You Want; Don’t Let Incontinence Stand in Your Way
Urinary incontinence describes any accidental or involuntary loss of urine. This can be due to bladder disorders, muscular structure of the pelvic floor, or other contributing factors. Urinary incontinence can come on suddenly, making it difficult for the people affected to continue leading an active lifestyle. Some activities make the problem worse, while others, by their very nature, take participants beyond easy reach of a toilet. This can result in people withdrawing from social situations.
How to Jump the Incontinence Hurdles
Fortunately, there are many ways to reduce the impact of incontinence symptoms so you can lead the active lifestyle you’ve always imagined. To support the natural function of the bladder you can make small alterations to your diet and introduce specific daily exercises, including:
- Diet: Follow a wholesome diet with plenty of easily digestible, high fiber foods, such as whole meal bread, oats, raw fruit and vegetables. Yogurt and kefir are useful additions to your daily diet, as they support your natural intestinal flora. Regulate your digestion by taking enough time for eating and avoiding excessive pushing during defecation.
Avoid drinking fruit and vegetable juices, black tea, coffee and alcoholic beverages, as these can lead to increased urination and, therefore, act as irritants to the bladder.
- Routine: You can 'accustom' your bladder to empty at fixed times, with specific intervals. Over time it adapts itself exactly to this rhythm and “forgets" the urge between these times. Begin your bladder training by going to the toilet during the day exactly every two hours for two weeks. With support the bladder can be retrained to hold urine and the number of times it is emptied is reduced. Gradually you can increase the intervals between the planned trips to the toilet.
- Exercise: Regular exercise is very important and can improve symptoms, but choose activities that don’t exert great pressure on the abdominal cavity and pelvic floor. Walking, swimming, dancing, yoga, and cycling are ideal. Yoga specifically helps to reduce anxiety, as it focuses on posture and includes exercises to strengthen the pelvic floor muscles.
From a practical perspective, it’s a good idea to make a list of all the situations where you pass urine involuntarily (maybe when sneezing or coughing) and practice pre-emptive behaviors such as tensing the pelvic floor before the triggering moment. Being prepared with the right incontinence products such as discrete panty-liners, pads, and briefs will give you confidence in your everyday activities. Brands such as Prevail, offer multiple options based on absorbency levels.
Similarly, practice regular relaxation techniques such as yoga or meditation and include activities in your daily life that reduce anxiety and bring you pleasure.
Be sure to talk with your physician about your incontinence issues and treatment plan to make sure you’re being paired with the best solutions possible. The experts at Dusini Drug & Home Medical Equipment can also assist you with selecting the appropriate incontinence products. Sign up for our new Dusini At Your Door service and we will conveniently and discretely deliver your incontinence products directly to your home.