No matter our age, everyone experiences moments of difficulty managing their bladder control. Being unable to hold our urine affects our urinary health, including our general wellness, hygiene, social life, and stress levels. If you are one of the millions of Americans who suffer from urinary incontinence, there is no need to feel alone—experts have plenty of advice and treatments on how to help you manage your bladder control.
1. An Overview of Urinary Health & Incontinence: What You Need to Know
Incontinence is one of the most common medical conditions in the United States and affects millions of Americans each year. That’s why it’s so important for everyone to understand some basic facts about urinary health and incontinence. Here’s what you need to know:
- You don’t have to put up with urinary incontinence. It’s a common problem, but that doesn’t mean that you have to suffer in silence. There are treatments and lifestyle changes that can improve the quality of your life.
- Incontinence is more common than you might think. Many people are embarrassed to talk about their incontinence, but it’s more common than you might think. And the good news is that there are many resources available to help you manage it.
- Your lifestyle can affect your urinary health. Lack of exercise, unhealthy diets, smoking, and drinking alcohol can all contribute to incontinence. Taking steps to improve your lifestyle can help to reduce or prevent incontinence.
Urinary health and incontinence are complex issues, but there are treatments and resources available that can help. If you’re dealing with urinary problems, don’t hesitate to speak with a healthcare provider.
2. Tips for Avoiding Leaky Outcomes: Bladder Control Strategies
Living with incontinence can be a challenge. Fortunately, there are many bladder control strategies that can help. Here are some tips to help you manage your leakage.
- Stay Hydrated: Drinking plenty of water throughout the day helps to keep your bladder functioning properly and can help reduce leakage.
- Monitor Your Fluid Intake: While it’s important to stay hydrated, too much fluid can also create leakage problems. Be mindful of how much fluid you consume, and avoid beverages which contain caffeine, alcohol and artificial sweeteners.
In addition to monitoring your fluid intake, there are other activities that can help minimize leakage. For example, you can use the restroom before and after any activity that may increase the risk of leakage, such as exercise, laughing or coughing. Avoiding constipation is also important, as it can contribute to incontinence. Eating a balanced diet and getting regular exercise can help you stay regular.
If you suffer from chronic incontinence, it’s important to talk to your doctor about treatment options. In some cases, medications and pelvic floor exercises may be helpful. In other cases, surgery may be necessary.
3. Taking Action: Essential Steps for Managing Incontinence
A diagnosis of incontinence can be overwhelming for many people. However, there are several steps individuals can take to manage their condition.
Tips for Managing Incontinence
Managing incontinence can help individuals remain socially active and prevent further health complications from developing. Here are some essential steps to consider:
- Communicate with a healthcare provider: It is essential to discuss incontinence with a healthcare provider in order to find a suitable treatment plan. This may involve changes in lifestyle, such as dietary and bladder retraining.
- Monitor bladder and bowel symptoms: Keeping a diary of bladder and bowel symptoms can help determine potential triggers and address any underlying health issues.
- Choose protective over-clothes: Incontinence products, such as pads and briefs, can provide added protection and peace of mind. Caregivers or family members can also provide assistance with changing and disposing of pads.
- Stay on top of medications: Individuals should follow the advice of their doctor and take their medications as prescribed. Many over-the-counter medications, such as laxatives, can also be beneficial in treating incontinence.
Incontinence can be challenging to manage, but with the right steps, individuals can take control of the situation. By creating a personalized plan with a healthcare professional and following through with it, individuals can find ways to cope with incontinence and enjoy the best possible quality of life.
4. How to Use Pelvic Floor Muscle Exercises to Support Healthy Bladder Control
Pelvic Floor Muscle Exercises can be an effective way to support healthy bladder control. They involve the practice of repeatedly contracting and releasing targeted muscles associated with the abdomen and pelvis. Performing these exercises can help to build and strengthen the muscles that form the internal walls and base of the pelvic cavity.
For people who are affected by bladder issues, these exercises can provide numerous benefits. These can include a decrease in urinary incontinence, improved bladder control, reduced urgency, and an increase in bladder capacity. They can also prove helpful for those who struggle with the side effects of bladder problems, such as anxiety and depression.
To begin your practice of pelvic floor muscle exercises, first it is important to know how to accurately identify and target the right muscles. Consult a healthcare professional for help in doing so.
- Locate your pelvic floor muscles by sitting in a comfortable position and trying to contract them.
- once you have identified those muscles, practice contracting and releasing them for about 10 to 12 times in a row.
- increase the number of repetitions as you get stronger. It is best to try to aim for 3 sets of 10-12 repetitions per day.
By regularly practicing these exercises, you can not only improve bladder control but also overall bladder health. Along with lifestyle changes, these exercises can provide positive and lasting effects to those wanting to support their bladder and urinary health.
5. Psychological Barriers to Seeking Treatment: Dealing with Related Stigmas
Mental health problems often come with a certain degree of stigma and shame attached to them, making it harder for individuals to acknowledge their struggle and reach out for help. Sometimes these unhelpful feelings can become serious psychological barriers to seeking treatment, and it’s important to acknowledge and work through them.
The Fear of Labels and Judgement
It can be frightening to be labelled with a particular mental health condition and worry about how you’ll be judged by others. You can feel deeply embarrassed about your difficulties, fearing that those around you will see them as a sign of weakness. Opening up can be a difficult experience without fear of judgement or feeling like your privacy is being invaded.
Performance Anxiety
Going into a therapy session can feel intimidating to some people, especially where there is so much pressure to ‘perform’ and express yourself. It’s easy for this to quickly escalate into fear that you won’t be able to maintain conversation or explain yourself properly; that the session won’t go as well as it should or that the treatment won’t be effective.
Barriers to Treatment and Resources
Far too many people will struggle to access treatment and resources due to a lack of financial freedom. Financial stress can also be linked to mental health, making it even harder to seek the treatment you need. It is also common for people to be unable to physically access the right treatment due to their location or availability of resources.
Take care of your urinary health to avoid the risk of incontinence and to improve the quality of life. Maintaining healthy habits, a balanced diet, and regular physical activity will make a difference in your everyday life. Start following these tips today and reclaim control of your bladder sense.
