5 Easy Ways to Improve Your Urinary Continence

While it may seem like an embarrassing condition, the truth is, urinary incontinence is a common problem that many suffer from. Aside from vaginal tightening and vaginal rejuvenation, which may not always be an option, there are other things that you can do to help improve your urinary continence and improve your symptoms, so you cope with this condition that affects millions of both men and women. 

Pelvic Floor Exercises

You’ve probably heard of pelvic floor exercises, also known as kegel exercises. These exercises are easy to do and can improve the function of your pelvic floor muscles, thus helping reduce or eliminate urinary incontinence for many individuals. 

The pelvic floor muscles help hold the bladder, so when these muscles weaken, you can experience urine leakage. These exercises are great because they can be done easily at any time, anywhere. 

To do them, locate your pelvic floor muscles by stopping urination midstream. These are the muscles you will be working with. Once you know the muscles you will be using, you can start by contracting them several times each day in sets, for a few seconds each time.

Bladder Training

Bladder training might not sound very exciting, but in reality, it can be very helpful for those who are experiencing urinary incontinence. It is a simple behavioral therapy that aims to increase the amount of time that one will go between urinating. 

By doing this, the bladder muscle can be strengthened over time, which will improve urinary continence. Scheduling bathroom visits, not rushing to the bathroom, and keeping a log of how often you frequent the bathroom can help you train your bladder.

Maintain a Healthy Weight

Believe it or not, maintaining a healthy weight can go a long way toward healthy urinary continence. If you are overweight or obese, you may run the risk of having a lot of extra pressure on your bladder, which can cause leakage. 

Be sure to keep your body at the right weight to fit your best BMI (Body Mass Index). Talk to your doctor about losing excess body weight and starting a healthy diet.

Say No to Alcohol and Caffeine

Alcohol and caffeine, such as soda and coffee, can cause your body to increase urine production, which can, in turn, lead to urinary incontinence. 

If you are already suffering from urinary incontinence, it is important to stay away from any beverages that contain alcohol or caffeine. Instead, opt for decaf coffee or nonalcoholic beverages, such as juice drinks.

Start Practicing Yoga

Practicing yoga is a great way to work your body’s muscles, get in shape, and relax. But did you know that yoga can also go to great lengths to help with urinary incontinence, as well? Regular yoga practice can provide your body with exercise that can help strengthen the pelvic floor muscles.

If you are interested in learning more about urinary incontinence, call the office of Dr. Ghozland today and schedule a virtual consultation. Now, when you pre-book your service, you will receive 20% off when we reopen our doors.