10 Natural ways to prevent incontinence
In simple terms, incontinence means leaking of the urine i.e., a person urinates involuntary when he/she do not want to. The condition arises as the control over the urinary sphincter is weakened. Incontinence is more common in women than in men. The management for urinary incontinence depends on the factors like the age of the patient, general health, and mental state.
The following ways can be useful to prevent urinary incontinence:
Pelvic floor exercises
These exercises are very effective as they involve flexing of muscles which are involved in urinary flow and avoid the leakage. Pelvic floor exercises during initial phases of incontinence and also prior surgical restoration are recommended in order to sustain the tone of pelvic muscles. A regular pelvic floor exercise for three months can benefit the affected patients if performed properly.
Staying fit and healthy
Maintaining a healthy weight is one of the key aspects of prevention of incontinence. Excess body weight builds pressure on the bladder as well as on the pelvic muscles. This ultimately affects the mobility of urethra. As a result chances of leaking increases. Furthermore, having an appropriate weight also reduces the severity of incontinence and helps to restore the activity of the bladder.
Having a proper diet
If you have incontinence, then consumption of spicy foods like curries can cause
irritation of the bladder thereby making incontinence worse. Having a magnesium rich diet like bananas, green leafy vegetables, nuts, whole grains, avocados, yogurt, bananas helps to improve the functioning of muscles and nerves and prevent incontinence. Before having a magnesium diet, a proper consultation with a doctor is a must.
Intake of vitamin D
Vitamin D is essential for maintaining good bone health as it helps calcium intake. Research studies show that vitamin D helps in improving the muscular strength of the body functions. A deficiency of vitamin D can be responsible for the muscular disorganization of the pelvis that is important for controlling urination.
Acupuncture treatment can be an alternative modality of treatment for urinary incontinence. In this procedure, electrical stimulation is given to the nerves controlling the bladder movement for about 30 minutes by using small needles.
Reducing caffeine intake
Caffeine is basically diuretic that irritates the bladder and can stimulate muscle contractions leading to incontinence. Further, it also has an excitatory effect on the bladder as it excites the brain. Cutting down the caffeine intake is the best possible way to prevent incontinence.
Cutting down alcohol intake
Drinking alcohol increases the passing of urine causing irritation of the bladder which can pose a problem for incontinence. Limiting the alcohol intake can help to prevent the occurrence of this condition.
Drinking plenty of water
Staying hydrated by drinking enough water and other fluids is very vital to managing incontinence. The majority of the people think that drinking more water can cause more problems. Hence they avoid it. On the contrary, limited intake of fluids makes the condition of incontinence even more complicated as it hampers the capacity of the bladder.
Heavy smoking increases the chances of incontinence as coughing puts excess strain on pelvic muscles. Further, the nicotine present in the cigarette irritates the bladder and can damage the bladder.
Avoid heavy lifting
The lifting of heavy objects puts excess tension on the pelvic muscles which can lead to damage of the bladder. As a result, lifting should be avoided wherever necessary.