Nutrition and Wellness Guide

 

We’re all for living a healthy lifestyle and the sooner you learn these tricks, the sooner you’ll free yourself of worrying about incontinence.

4 Simple Exercises You Need to Master to Prevent Incontinence

Your bladder is a muscle surrounded by other muscles. Keep it in shape by doing these easy strength-focused exercises.

Kegels – Contract the pelvic floor muscles, like you’re stopping the stream of urine. Squeeze the levator muscles and hold for five seconds, then release for five seconds. Repeat.

 

Pelvic Floor Ball Squeeze – Sit up straight on a chair with your shoulders in line with your hips. Place an exercise ball between your thighs, squeeze the ball and hold for 10 seconds. Repeat 10 times. This will help strengthen inner thighs and abdominal muscles, which touch the pelvic floor muscles. This exercise contributes to better bladder control.

Melville JL, Katon W, Delaney K, Newton K. Urinary incontinence in US women: a population-based study. Arch Intern Med. 2005;165(5):537-42.

Augustina J, Ponmathi P, Sivakumar V. A Study to Compare Three Types of Assisted Pelvic Floor Muscle Training Programmers in Women with Pelvic Floor Muscle Weakness. International Journal of Pharmaceutical and Clinical Research. 2016;8(10):1446-1450.

Lunges – Unlike in gyms, you don’t have to do many of this; you just have to hold it for a long time. Do the lunge position and contract your pelvic floor muscles as you exhale. Contract and tighten those muscles. Repeat on the opposite leg.

 

Squat – Control your breathing. Inhale and exhale as you squat to practice holding your urine.

 

If you have other conditions that conflict with physical exercises, ask a physical therapist to design a workout plan for you.

Huang AJ, Jenny HE, Chesney MA, Schembri M, Subak LL. A group-based yoga therapy intervention for urinary incontinence in women: a pilot randomized trial. Female Pelvic Med Reconstr Surg. 2014;20(3):147-54.

Lunges – Unlike in gyms, you don’t have to do many of this; you just have to hold it for a long time. Do the lunge position and contract your pelvic floor muscles as you exhale. Contract and tighten those muscles. Repeat on the opposite leg.

 

Squat – Control your breathing. Inhale and exhale as you squat to practice holding your urine.

 

If you have other conditions that conflict with physical exercises, ask a physical therapist to design a workout plan for you.

Huang AJ, Jenny HE, Chesney MA, Schembri M, Subak LL. A group-based yoga therapy intervention for urinary incontinence in women: a pilot randomized trial. Female Pelvic Med Reconstr Surg. 2014;20(3):147-54.

Diet and Healthy Aging: A Nutrition Guide

 

Yes, there are certain foods and drinks that cause you to go more often. Here is a list of foods to avoid:

  • Caffeinated beverages and foods
  • Alcohol
  • Spicy foods
  • Citrus fruits and juices
  • Carbonated beverages
  • Sugar or honey
  • Artificial sweeteners

Diet and Healthy Aging: A Nutrition Guide

 

Yes, there are certain foods and drinks that cause you to go more often. Here is a list of foods to avoid:

  • Caffeinated beverages and foods
  • Alcohol
  • Spicy foods
  • Citrus fruits and juices
  • Carbonated beverages
  • Sugar or honey
  • Artificial sweeteners

And here is a list of less irritating foods:

 

  • Water
  • Low-fat or whole milk
  • Bananas
  • Blueberries
  • Fruits such as honeydew melon, pears, raisins, watermelon, and cucumber
  • Vegetables such as broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, mushrooms, peas, radishes, squash, and zucchini

 

You’re WELCOME! We hope that this guide would help you fight against incontinence and be worry free.

Gleason JL, Richter HE, Redden DT, Goode PS, Burgio KL, Markland AD. Caffeine and urinary incontinence in US women. Int Urogynecol J. 2013;24(2):295-302.

And here is a list of less irritating foods:

 

  • Water
  • Low-fat or whole milk
  • Bananas
  • Blueberries
  • Fruits such as honeydew melon, pears, raisins, watermelon, and cucumber
  • Vegetables such as broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, mushrooms, peas, radishes, squash, and zucchini

 

You’re welcome! We hope that this guide would help you fight against incontinence and be worry free.

Gleason JL, Richter HE, Redden DT, Goode PS, Burgio KL, Markland AD. Caffeine and urinary incontinence in US women. Int Urogynecol J. 2013;24(2):295-302.

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