5 Natural Ways To Prevent Urinary Incontinence

Urinary incontinence is an unpleasant and embarrassing condition characterized by a temporary or permanent inability to retain urine.

The intensity of the condition varies from leakage of urine when coughing or sneezing to feeling the need to urinate so much that it is impossible to get to the toilet in time.

The main cause of urinary incontinence is loss of muscle tone in the pelvic muscles. However, it can also be due to childbirth, vaginal infections and long-term use of certain medications.

This condition is most common in old age. However, it can happen at any stage of life, especially if the person leads an unhealthy lifestyle.

Developing urinary incontinence problems can significantly affect your quality of life and emotional health. We will therefore review the main causes and make some recommendations to reduce the risk of suffering from it.

Causes of urinary incontinence

Urinary incontinence is not considered a disease, but a symptom. It is more common in women than in men because of the specific anatomy that characterizes women.

These symptoms are due to certain habits, some diseases and physical problems.

Some of the reasons include:

• Pregnancy and childbirth
• Overweight and obesity
• Sports with a high impact
• Urinary tract infections
• Constipation
• To consume sour and sweet foods
• To consume caffeine and alcohol
• Medications for blood pressure and heart, sedatives and muscle relaxants
• Use of diuretics
• An obstruction in the urinary tract
• Neurological or cerebral problems
• Dementia or other mental health problems
• Muscle and nerve problems
• Weakness in the pelvic or urethral muscles

Symptoms of urinary incontinence

Some people suffer from minor and sporadic leaks. However, other people suffer from continuous incontinence and leak much more urine.

Symptoms include:

• Urine leaks when there is pressure on the bladder when you cough, sneeze or laugh.
• Mild or moderate urine leaks when exercising or lifting heavy objects.
• A sudden and intense urge to urinate, followed by an involuntary urine leakage.
• Frequent urine leakage.

5 natural ways to prevent urinary incontinence

There are some causes of urinary incontinence that can not be avoided. However, there are some habits and advice that, in some cases, can help reduce the risk of suffering from it.

1. Exercise your bladder

First and foremost, training your bladder means creating a schedule for when to urinate. This allows you to strengthen the muscles of the pelvic floor. Thereafter, this gradually reduces the continuous desire to urinate.

• To begin, it is recommended to wait for about 10 minutes when you feel a urge to urinate.
• Furthermore, the idea is to increase the time little by little until you achieve a suitable schedule.

Practice cone exercises

Cone exercises or any other exercise to strengthen the pelvic floor can help reduce the risk of suffering from this condition.

These exercises improve the strength of the pelvic floor muscles. They thus help to control involuntary urine leaks.

• In addition, you can run them for short periods of time two or three times a day.
• You can also do it anywhere; while waiting for the bus, driving, in the office, etc.

3. Reduce the intake of irritating goods

Believe it or not, there are several foods and beverages that irritate the bladder. To avoid weakening your bladder, you should limit your intake of irritating foods and beverages.

In general, these are the most common irritating products:

• Coffee
• Alcoholic beverages
• Strong spices
• Soda
• Citrus juice
• Chocolate
• Sweeteners such as aspartame

4. Maintain a healthy weight

Similarly , excessive body weight increases the pressure on the bladder and surrounding muscles. This is especially true when coughing, sneezing or if there is another type of extra force.

To avoid developing this problem, you should change your habits so that you can reach a healthy weight.

• To do this, you should seek professional help. A personal trainer and a nutritionist can really help you.

5. Take reels

Thanks to the silicone content , reels are an alternative remedy that can control bladder spasms.

In addition, it acts as a diuretic. This plant also has diuretic effects that help eliminate fluid retained in the body.

Spools also help reduce the growth of bacteria in the urinary tract. This reduces the risk of infections.

Do you suffer from any of the risk factors associated with urinary incontinence? Have you ever had involuntary urine leaks? Consider the recommendations we have shared in this article and include them in your routine as a preventative method.