Stress incontinence can be a problematic symptom for daily life. However, there are certain techniques that can help reduce incidences. Read on to discover the five must-do methods for stress incontinence management.
Regular aerobic exercise is essential to maintaining overall health, but experts recommend using Kegel exercises to manage stress incontinence, as it boasts a high success rate and is easy to perform anytime, anywhere. These exercises involve contracting the pelvic muscles, as if to stop urination midstream. It's best to hold contractions for about six to eight seconds, releasing for 10 seconds in between and increasing length as time goes on.
Knowing Your Triggers
Understanding the root causes of this disorder can make all the difference in finding the right management techniques. For many, it is a symptom of hormonal imbalance, and treating this larger problem may be what is needed. Weight gain, urinary tract infections (UTIs), and certain medications may also be contributing factors.
Opting for Mild Spices
Curries, peppers, and other spicy foods are digestive irritants, but they have a particularly negative effect when dealing with stress incontinence because they can directly inflame the bladder. Management and reduction of spices is important, and equally flavorful substitutions can take their place. Mint is an especially good addition to the diet, as are parsley, thyme, and oregano.
It may seem counter-intuitive to drink a lot of water when the goal is reducing incontinence, but dehydration can actually worsen symptoms when an episode does occur. Experts recommend four 16-ounce glasses of water a day for proper internal function, though that quantity can be broken up throughout the day to avoid potential leakage. Additionally, eliminating dehydrating substances like caffeine can help.
Getting Emotional Support
Stress incontinence management usually focuses on remedies for the physical manifestations of the problem, but the emotional stress that may result is equally important to address. Try to take more time to yourself to de-stress and relax each evening.
If you are ever concerned about you incontinence, talk to your doctor. Follow the link below for further information how to treat this menopausal symptom.
- Mannhiem, J.K. (2012). Kegel exercises - Self Care: MedlinePlus Medical Encyclopedia. Retrieved October 29, 2013, from http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000141.htm
- National Institutes of Health. (2013). When You Have Urinary Incontinence: MedlinePlus Medical Encyclopedia. Retrieved October 29, 2013, from http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000138.htm