Incontinence pertains to a condition where the patient experiences reduced bladder control that leads to involuntary release of urine. This could lead to inconveniences, feelings of discomfort, and frustration. This condition is found to be more common among females than males, and it is one of the more common conditions among the elderly: an estimated 70% of nursing home patients are reported to have incontinence.
The good news is that there are many ways one can prevent incontinence. Here are just a few of them:
Perform Kegel Exercises. Kegel exercises are designed to strengthen a woman’s pelvic muscles. It also aims to strengthen the perineal muscles, which are the muscles that control urination. For best results, these Kegel exercises should be done consistently for at least 10 weeks.
It’s very easy to do the Kegel exercises. First, locate your perineal muscles. To do this, imagine that you are stopping yourself from urinating. These are the muscles that you will need to strengthen.
Relax your back and abdominal and thigh muscles. Sit down with your knees together, and then squeeze your perineal muscles. Hold it for three to four seconds, then relax it for another three to four seconds. Practice doing this until you can do the constricting-relaxing motions for up to five minutes every day.
Once you’re used to constricting and relaxing your perineal muscles for three to four seconds, increase this time to eight seconds.
Live a healthy lifestyle. Nothing beats consciously living a healthy lifestyle in order to combat any preventable condition or disease. It’s important that you consume a lot of fiber, since fiber helps prevent constipation (a risk factor associated with incontinence). It’s also very important that you maintain a healthy weight, since too much weight can increase the pressure on your perineal muscles.
Avoid smoking. Smoking, as well as drinking alcohol, can increase your chances of incontinence. Avoiding smoking is really one of the single best ways that you could take better care of your health.
Try to improve your bladder habits. Make it a point to train yourself to listen to your body. First of all, maintain the good condition of your perineal muscles by going to the bathroom to urinate whenever you need to, and not waiting until it’s absolutely an urgency.
Avoid stressful activities. One of the negative effects of stress is increasing the likelihood of developing incontinence upon old age. That’s why you should make it a point to treat your body to utter relaxation, so it can break away from the stresses and pressures of your normal life.
Consult your doctor if you have any problems related to urinating. If you experience any type of problem related to urination, such as if you urinate too frequently or painfully, make sure that you get treated right away. Untreated conditions, such as Urinary Tract Infection, might increase your chances of developing incontinence.
There you have it! These are just some of the simple ways to prevent incontinence. Remember, incontinence need not be something you’d have to live with in your old age. Act now, and your future self will thank you for it. Good luck!