How to stop urinary incontinence naturally?
Are you tired of having urinary incontinence and constantly facing embarrassing moments? Don’t worry, it’s a common problem for many people. Urinary incontinence occurs when your bladder fails to hold urine or involuntarily leaks, leaving you with little control over the situation. While this can be frustrating and cause emotional distress, there are several ways to stop urinary incontinence naturally.
Urinary incontinence arises from various causes ranging from weak pelvic floor muscles and stress level to fluid intake, but by adopting some natural remedies, you can manage or even cure urinary incontinence (yeah! No more awkward situations).
Managing fluids is essential if you want any chance of controlling your bladder. Some helpful tips that can help improve fluid management include:
- Drinking limited amounts of caffeine as caffeine acts as a diuretic
- Maintaining sufficient hydration levels by drinking at least eight glasses of water per day
- Avoiding consuming too much liquid before bedtime
- Moderating alcohol consumption, particularly beer and wine
- Consider incorporating citrus juice such as lemon into your diet since they have dehydrating effects that prevents unnecessary trips to the bathroom
Pelvic Floor Exercises
Pelvic floor exercise typically known as Kegel exercises helps strengthen the pelvic floor which aids holding back urine resulting in fewer episodes of leakage.
- To locate these muscles try halting mid-stream while peeing.
- Squeeze those particular muscles tightly for about 3-5 seconds (leaving no room for external strain)
- Repeat 10 times consecutively trying not to clench other areas like buttocks
- While lying down contract your pelvic muscle using a towel method whereby placing rolled towels between inner thighs squeezing them toward one another demonstrating an effective way strengthening these underused systems.
Affirmations such as “I am strong, I can hold my bladder” or imagery techniques like picturing a stop sign may help intensify the results (while still keeping things upbeat).
Change Your Diet
Research affirms that weight and urinary incontinence are intertwined . Managing your diet can work wonders on the issue of weak pelvic floor muscles. Modifying your meals to include healthy diets which contain large amounts of fiber to assist with bowel movements ensures less pressure is put upon those weakened muscles.
Here’s what you should consume:
- Leafy vegetables
- Whole grains i.e Brown rice
- Fresh fruits
- Lean protein sources such as poultry and seafood
Note foods notorious for being acidic characteristics likely alter the pH balance within urinary tract rev risk for infection:
- Cranberries/cranberry juice; helps minimize UTIs by keeping bacteria from adhering to lining
- Selenium-rich food stuff e.g mushrooms and tuna reduces inflammation
While at it consider reducing consumption foods high in acid content ;
-Carbonated drinks damage urethra walls disturbing innervation impulses affecting various muscle groups including pelvic ones thus weakening them overall (This is not something we want, right?).
-Sugar-filled dairy products lead to irritation of bladder muscle tissues resulting urge leakage.
-Caffeinated drinks worsen Incontinence frequency due caffeine interaction with the brain stimulation eliminating urine production contraction together increasing urgency.
Maintaining a stable BMI crucial gets ride off unnecessary stress exerted onto our intimate regions hence maintain lower possibility incidence Urinary incontinence onset,. Exercise excessive loss could leave areas weaker than before worsening symptoms therefore start out small gradually ascending intensity+ maintaining recommended intake levels will regulate one accordingly(not good practice starting hard from scratch creates overwork feelings leaving discouragement as inevitable).
Check with specialists like physiotherapists who offer an exercise programs tailored around needs. Adding activities like yoga into routine activate dormant muscles simultaneously teaching body compositional awareness (it’s a win-win).
Although this ancient Chinese system not quite proven, healthy beneficial effects have been reported. Studies indicate that acupuncture performed well in reducing the number of urinary leaks by about three times per day as opposed to medication and placebo groups.
A fair amount scientists suggest usage magnesium supplements produces muscle relaxation assisting in turning down pressure upon pelvic floor relaxing those recalcitrant muscles tied up ready pounce any lull time present.
Other Ways Include:
- Keeping an hourly diary documenting fluid intake/bathroom sessions
- Using specialized devices such as vaginal weights or electrostimulation tools which aid strengthening pelvic floors.
- Wearing appropriate absorbent pads (there is no shame)
In conclusion, if you are struggling with urinary incontinence you’re not alone – but these natural remedies can help alleviate symptoms restore confidence better quality of life. Always prioritize building strides resilience instead living stuck within discomfort-driven walls; yay! control regained over our lives –no more embarrassing moments