5 Ways To Manage Light Urinary Incontinence
Do you or your loved ones experience light bladder leakages now and then? Do they also face accidental light leaks of urine while coughing, laughing, or sneezing? This occasional leak of small amounts of urine is known as light urinary incontinence. Bladder control issues are not necessarily an inevitable sign of aging and are faced by both men & women regardless of their age. Many absorb this pain silently because they feel awkward or are too embarrassed to talk about their situation with anyone. However, in most cases, even if not curable, light urinary incontinence can effectively be managed by making a few lifestyle changes.
Make Dietary Changes:
Making dietary changes in your daily routine can help solve a lot of issues. Food items that are acidic or contain caffeine should be avoided altogether as they trigger incontinence and are bladder irritants. Spicy foods, artificial sweeteners, dairy products, and citrus food items should be eliminated from the diet completely. Limiting the intake of these food items can reduce your urge to urinate frequently, improve control over pelvic muscles and make your bladder healthy. People suffering from incontinence should also ensure that they are getting enough fibre & should include grains, legumes, non-citrus fruits & green leafy vegetables in their diet.
Take Vitamin D and Magnesium:
Low levels of Magnesium & Vitamin D can hamper the proper functioning of muscles and lead to incontinence. Taking the right amounts of Vitamin D helps control urine leakage, while magnesium is essential for improving occasional incontinence by reducing bladder spasms. It also helps in emptying the bladder fully during bathroom visits. Hence, incorporating food items such as egg yolk, mushrooms, cheese, cereals, legumes, nuts, green leafy vegetables, seafood, etc., in your daily diet can help fight incontinence better.
Avoid Lifting Heavy Weights:
Lifting heavy weights is also harmful to the bladder & puts strain on the neck, knees, and pelvic floor muscles. If your body cannot provide proper support to the pelvic muscles, it can lead to stress or urge incontinence along with an OAB (Overactive Bladder). Hence, people suffering from incontinence should avoid lifting heavy objects. Doing Kegels is also highly advised by doctors as it helps in supporting and thereby building muscles in and around the bladder.
Constipation is one of the primary causes of incontinence. If a person is suffering from constipation, they may have a swollen colon; hard stools can cause enormous pressure on the abdominal muscles. This strain can adversely affect the bladder muscles thus, leading to a weak or an Overactive Bladder (OAB). To prevent constipation, one should eat fiber-rich foods, stay hydrated, and try different yoga poses.
People need to make sure that they are exercising the right muscles. High-impact exercises, such as jumping or jogging, can put pressure on the urinary bladder or pelvic muscles; thus, making your bladder weak. Instead, opt for less jarring exercises that will strengthen the core and pelvic floor muscles. These exercises include pilates, Kegels, knacks, and yoga.
Hence, making a few lifestyle changes, eating the right food, and exercising regularly can help you manage light urinary incontinence effectively. If symptoms persist or worsen with time, please consult a doctor. Switching to light inco pads is also an alternative to help you be independent and active in your life.
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