The study at the National Association for Continence has come out with the fact that nearly 25 million Americans struggle with bladder control, out of which 75 to 80% of them are women. Apart from drugs and surgeries that help incontinence, there are other options, such as exercises, lifestyle changes, and some supplements that may come of help. Let us discover a few of these for you to choose from:
Kegel exercises
They involve flexing of the muscles that are used to stop urine flow. Kegels are useful at the early stages of incontinence, after surgical repair to maintain pelvic tone over time. A physical therapist could advise you on the method and how frequently it should be done. A period of 12 weeks will show improvement, along with long term practice of the same will benefit.
Get Fit
Losing weight is a necessary step to be taken in case you are obese. Excess belly fat puts pressure on the bladder and the pelvic muscles. Ensure you have the right weight to restore bladder control.
Magnesium
Magnesium is an important mineral that helps muscle and nerve function, thus easing the incontinence issue. A study at Tel Aviv University in Israel has brought out facts that more than half of 40 women who took magnesium supplements had better maintenance of urinary incontinence. Doctors believe that magnesium reduces bladder muscle spasms and allows the bladder to empty completely. Magnesium-rich foods are corn, potatoes, and bananas. Talk to your doctor before including these magnesium-rich foods.
Vitamin D
Vitamin D helps in calcium intake and also promotes bone health. A study has found that women who are 20 years and above, who had vitamin D levels in the normal range, had lesser chances of having pelvic floor disorder or even incontinence. Women need to get the sunshine vitamin to get the daily requirement 600IU of vitamin D. Fortified milk, eggs, and fish are good sources of vitamin D.
Quit Smoking
Nicotine can irritate the bladder, so quit smoking. A study at the Aristotelian University in Greece theorized that heavy smokers are more likely to suffer incontinence than nonsmokers. Smokers tend to cough more than nonsmokers, and coughing has a risk of developing urinary incontinence or pelvic organ prolapse.
Caffeine
Caffeine being a diuretic can irritate the bladder and stimulate muscle contractions, thus causing incontinence. Since caffeine can excite the brain, and the frontal lobe of the brain the bladder, which in turn can cause incontinence, it is important to keep away from too much caffeine.
Stay Hydrated
Drink as much water and other fluids you need to stay hydrated. You may suffer from constipation if you are not well hydrated, followed by an irritating bladder causing incontinence. Recommended quantity of water intake per day is about 6 to 8 glasses which includes other liquids too. Make sure to distribute the whole quantity through the day, with limited liquids after late evening.
Psychotherapy
During hypnotherapy, the patient is put in a stage of deep relaxation and intense concentration. This state helped people have more control of the body in terms of bladder and muscle contractions. A study published in the British Medical Journal said that out of 50 women who took 12 hypnotherapy sessions in a month showed noticeable improvement. Recent research does not prove the above study.
Contact 080 28483939 for more information on Urinary Incontinence and Female Urological Health at our Specialised Clinic, ReSCUE Urology Hospital in Bangalore, Kengeri.
