Many of us, especially those who have had children, suffer from the tendency for leakage. And while it’s common, it doesn’t have to be the norm. There are many things you can do to help improve incontinence, ranging from lifestyle choices to physical therapy and doctor consultation. To try to address the problem yourself first, follow some of these tips below.
Stopping the Leaks
- Practice your kegels. The daily pelvic floor flexing and tightening can be very effective to lessen or stop your problem with leakage, but be aware that it may take a few months to see positive effects from this.
- Avoid high-impact activities, such as running. The impact puts pressure on your pelvic floor, as do sit-ups. Instead, try Pilates, which gently tones your core, including your pelvic floor.
- Avoid picking up heavy things, as this can stress your pelvic floor muscles. If you need lift heavy things occasionally, then squeeze your pelvic muscles before and during the carry.
- Lose weight. The excess fatty tissue around and on your bladder can certainly cause an issue. The leakage might entirely disappear if you can drop extra weight.
- Change your drinking: cutting down on caffeine and alcohol can help improve symptoms of leakage. Drinking between six and eight glasses of water can also help, even though that sounds counter-intuitive. Drinking less fluids actually shrinks your bladder, making it smaller and able to hold less fluid. But drinking a good amount of water during the day (without over doing it), can help your system be healthy.
Following these steps can help you change the annoyance of leaks in your life. If you’re still facing an issue, feel free to schedule a visit today by clicking below. We look forward to hearing from you!
Dr. Julie Drolet
P.S. If you’re feeling down about things that seem to plague you, such as urinary incontinence it might be your hormones. You can find out more about them in our free webinar, found here.