Urinary incontinence is the loss of bladder control, and it is a common and embarrassing issue. Urinary incontinence can range from occasionally leaking urine when you laugh, sneeze, or cough to having an urge to urinate that is so strong that you don’t make it to the bathroom in time. You may feel powerless over your urinary incontinence, but there are some things you can do to eliminate bladder leakage.
Kegal Exercises: According to WebMD, Kegal exercises can strengthen your pelvic floor muscles, helping to reduce the frequent need to urinate, feelings of urgency, and accidents. You can do Kegal exercises anytime, anywhere without anyone noticing that you’re doing them. Begin by imagining that you’re trying to stop your urine flow. Tighten the muscles you would use to stop your urine flow, and hold the contraction for five seconds. Then, relax for five seconds. If this is too challenging for you, begin by contracting the muscles for two seconds and relaxing them for three seconds. Work your way up to holding the contractions for 10 seconds at a time. Mayo Clinic recommends doing three sets of 10 repetitions every day.
Diet: Certain foods, beverages, and ingredients are known to irritate the bladder. You may be able to eliminate bladder leakage by avoiding these things. Johns Hopkins Medicine suggests avoiding chocolate, honey, alcohol, caffeine, tomatoes, citrus fruits, spicy foods, artificial sweeteners, carbonated beverages, and corn syrup.
WebMD suggests taking the time to figure out which foods, beverages, or ingredients aggravate your bladder. Begin by completely eliminating a food, beverage, or ingredient you think may be irritating your bladder from your diet. Then, gradually try adding small amounts of it back into your diet.
Stay Hydrated: Some individuals who experience urinary incontinence try drinking fewer liquids so they won’t need to urinate as frequently. Drinking fewer fluids creates more concentrated urine. Highly concentrated urine is dark yellow and strong-smelling. Highly concentrated urine is also irritating to the bladder and may actually lead to more frequent urination, according to Cleveland Clinic. You should drink three to four glasses of fluids each day. Try to spread your fluid intake evenly throughout the day. Begin limiting your fluid intake each day approximately two to three hours before you go to bed. Remember to drink fluids that don’t irritate the bladder. Beverages that may irritate your bladder include alcohol, tea, coffee, and caffeinated soda.
Urinary incontinence is a common and embarrassing problem. However, you can utilize these tips to help you regain control of your bladder and your life.