5 Top Guides in Dealing with Urinary Incontinence

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Urinary incontinence is common and sometimes distressing. So we have collected a few strategies that can improve symptoms and help us cope with everyday urinary incontinence.
You can take steps to alleviate urinary incontinence symptoms.
Incontinence affects millions of men and women of all ages.


It is estimated to occur in 2-3% of teenagers. Adolescents with urinary incontinence may be at reduced risk in high school.

About 25% of women experience urinary stress incontinence for at least one year after giving birth.

Many women report that they are instructed to stop weak bladder participation in sports or to give up completely.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, incontinence affects 11-34% of older men.

Loss of bladder control that causes urinary incontinence or leakage of urine is a widespread problem. However, you can take a few steps to reduce symptoms.
Changing your lifestyle to ensure your urinary incontinence is the best strategy for strengthening your pelvic floor muscles and retraining your bladder.

1. Perform a pelvic floor exercise.

The pelvic floor is a muscle sheet that supports the bladder and intestines. Coughing, laughing or sneezing when you feel weak, needing to go to the bathroom often, you may have to urinate when you enter the bathroom and there is an urgency to lean on the floor
Pelvic floor exercises can be practiced anywhere in the home, while walking, even on the desk.
Pelvic floor exercises, sometimes known as the Kegel exercise, aim to maintain the organs, improve bladder control, and strengthen the muscles to prevent leakage of urine.

The University of Otago, New Zealand, led reviews of studies comparing exercise without any treatment. They found that those who performed Kegels were 2.5-17 times more likely to recover completely from urinary incontinence.

Another study at the University of Montreal (Université de Montreal) found that dancing in the pelvic floor muscle program is a key to success.

Practicing a combined program on a video game console reduced daily urine leakage for women over 65 years of age compared to pelvic floor muscle programs.

The researchers found that fun dance elements motivated women to participate in weekly physical therapy programs to improve exercise frequency and strengthen pelvic floor muscles.

Dancing also allowed women to apply pelvic muscle exercises, which are carried out while they are traditionally static, to exercise.

After menopause, physiotherapy associated with pelvic floor muscle exercises has shown a significant reduction in urinary leakage by 75% in women with urinary incontinence and osteoporosis.

How to do pelvic exercises
First, look for pelvic muscle. You may want to stop the urine middle flow. Exercise should first be done by sitting on a chair on a flat floor, and the elbow resting on the knee.

You should perform two types of exercises: slow contraction and rapid contraction to exercise your pelvic floor. Always perform a slow contraction and then a quick contraction.

To practice a slow contraction exercise:

Draw muscles around the anus like to stop passing gas. But do not squeeze your buttocks muscles.
Lift the muscles around the urethra as you would like to stop the urine flow.
If possible, keep this position. Initially, you can keep this contraction for only 2 seconds, but keep the target for 10 seconds.
Slowly relax and go for 10 seconds.
Gradually increase the time to maintain the contraction and repeat until the muscles feel tired.

To practice a quick shrinking exercise:

Draw the muscles surrounding the anus and urethra as before.
Let's hold the shrink for 1 second.
Repeat shrinking up to 10 times or until muscle is exhausted.
Present a workout plan that includes 10 quick shrinks twice a day and 10 slow shrinks twice a day.

Be sure to breathe normally during your workout and focus on the right muscles. You should start seeing results within 3-6 months.


2. Re-train the bladder.

The American College of Physicians' Clinical Practice Guidelines for Urologic Surgery Management proposes bladder training for women with urinary incontinence and pelvic floor exercises and bladder training for mixed urinary incontinence.

Distractions and delayed techniques such as sitting on a crossed leg, holding a fist, or simply thinking about something can delay your trip to the bathroom.
Bladder training is a behavioral therapy aimed at increasing the time between urine.

Because the muscles control the bladder, the muscles can be strengthened in a similar way as making the biceps and quadriceps muscles.

People with urinary incontinence usually have a habit of going to the toilet, so they do not get caught.

However, this type of behavior exacerbates the problem of making the bladder less urine and making it more sensitive and overactive.

Bladder training helps reduce urinary incontinence by keeping the bladder holding more urine and making it less active.

It may be useful to maintain diary information related to the condition before you begin training to be a starting point for measuring progress.

Record urine in your bladder diary, including whether you can empty the bladder completely, time to go to the toilet, and other relevant information.

Schedule bathroom visits. The goal of bladder training is to reduce the time you urinate every day about 6-8 times.

Record your bladder diary when you go to the bathroom and gradually widen your visit to the bathroom. For example, if you go to the bathroom once an hour, extend to 1 hour and 15 minutes and gradually increase it over the next few weeks.

The urination is delayed. If you feel the urge to go to the bathroom, delay your trip about 5 minutes. Slowly keep urinating until the toilet is about 3-4 hours between visits.

The following tips can help your bladder training success:

Do not rush to the bathroom when trying to urinate. Sit still and wait for as long as possible.
"In some cases" Avoid unhealthy habits that do not go to the toilet.
Distract your attention by thinking about other things.
Slow down tactics such as holding your fist or crossing your legs.
Practice your pelvic floor exercises to strengthen your ability to withstand urine.
Continue to drink enough water daily to prevent urinary tract infection.

Limit drinks that increase urination, such as coffee, tea and other caffeinated beverages.
Your doctor will recommend the right program for you, but most bladder training involves similar techniques.

3. Maintain a healthy BMI

Overweight or obesity is a high risk for urinary incontinence. In fact, a study of women aged 70 years or older found that the prevalence of incontinence and stress incontinence was two times higher than the lowest in the highest body mass index (BMI) category.

Eat more fruits and vegetables in your diet to help maintain a healthy BMI.
Women who took action to lose more than 5% of the BMI were also less likely to experience persistent or new stress incontinence for three years than those who were less weight-loss.

If you are overweight or obese, you can control your incontinence to reduce your BMI.

You can reduce your BMI by choosing the following healthy lifestyle habits:

Active for 5 minutes a week for 30 minutes
Reduce the amount of calories you consume depending on how active you are.
A diet rich in fruits and vegetables
Fill half the vegetables at meal time
Replace refined grains with whole grains
Increase fiber intake
Avoid sweet snacks
Reduce saturated fat.
Discard processed food
A dietitian can create a healthy and balanced diet plan to get all the nutrients your body needs.

4. Limit alcohol and caffeine.

Alcohol and caffeine drinks increase urine production. Therefore, if you have incontinence, you should limit their consumption.

Limit alcohol and caffeine intake. Urine production increases.
A study published in The Journal of Urology found that drinking coffee and urinary incontinence is associated with men.

The researchers found that coffee consumption, such as drinking two cups of coffee a day, was significantly associated with male incontinence.

In particular, men who consume more than 234 milligrams of caffeine daily had a 72 percent greater incidence of moderate to severe urinary incontinence than those who did not consume at all.

Another study found that at least 204 milligrams of caffeine per day is associated with urinary incontinence

5. Yoga

UCSF has found that yoga can help patients effectively control urination and avoid accidental leaks.

Those participating in a yoga program designed to improve pelvic health reduced urinary leakage by 70%.

The researchers pointed out that yoga can improve urinary incontinence for several reasons.
Incontinence is mostly related with anxiety and depression,  patients may benefit from yoga meditation and relaxation.

Regularly practicing yoga will help strengthen the pelvic floor muscles that support the bladder and prevent urinary incontinence.

The Yoga Journal recommends the following Viniyoga sequence to improve pelvic stability.

Lie in a hook block.
Comfort Bound Angle Pose
A pair of pose
The leg leans to the big toe posture with the big hand.
Pose on the wall above the bridge.
A systematic review of all articles on incontinence from 2005 to 2015 revealed that surgery is superior to all other incontinence therapies. Surgery was 82% successful compared to 53% for pelvic floor exercises and 49% for drug treatments.

If you are interested in urinary incontinence, talk to your doctor about possible lifestyle changes and treatment options.

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