Daily Kegel exercises
Through pelvic floor exercises, you can effectively resolve your incontinence issues. Use the Maximum Personal Trainer (MPT) if you are a man or Feminine Personal Trainer (FPT) for women for the best results from kegels. In fact, performing Kegel exercises by use of MPT and FPT is the most effective method for solving incontinence problems. Plus, the results are long-lasting.
If you smoke, that could be the reason why you have weaknesses in your pelvic floor. Smoking makes you cough which strains the pelvic floor muscles. If you can’t quit smoking on your own, seek help from your doctor. Although quitting smoking may help solve your incontinence problem, you should consider incorporating a faster and more effective method such as performing Kegel exercises using the MPT [link to page] or FPT [link to page].
People who do high-impact exercise put a lot of strain on their pelvic floor, which can cause incontinence. That includes sit-ups, too. One of the ways to recover from pelvic floor weaknesses is to try Pilates instead of aerobics and jogging. Pilates involves gently strengthening and stretching the pelvic floor muscles. Correct and consistent Kegel exercises are even more effective
Avoid any lifting
Any form of heavy lifting can greatly strain the pelvic floor. Anytime you must lift anything, first ensure to tighten the pelvic floor. That way, you can prevent pelvic floor weakness, thereby reducing your risk of becoming incontinent.
Significant weight gain can cause your bladder to be pressurized by fatty tissue. Weight loss could either be a temporary or permanent solution to pelvic floor weaknesses. You only need to ensure you lose all the excessive fat. But then, losing weight may not rid of your incontinence problem once and for all. Using MPT or FPT is faster and many times more effective.
Promptly treat constipation
A strain on the pelvic floor muscles due to constipation can be a major cause of incontinence. You should never sit on full bowels for longer than necessary. Try exercising regularly and adding more fiber to your diet. Also, try to work on how you sit when emptying your muscles.
Reduce caffeine intake
Caffeine is a known irritant to the bladder and a major risk factor when it comes to incontinence. When it comes to caffeine , the worst culprit is coffee, and it should be avoided if possible. You should also limit your intake of hot chocolate, energy drinks, carbonated drinks, and tea. It is best to drink water in order to promote hydration.
More than 80 percent of the human body is made of water. Therefore, it is advisable that you drink between 6 and 8 glasses of water in a day unless otherwise specified by a doctor. Drinking more water increases the capacity of your bladder, which helps to reduce your risk of incontinence. On the other hand, reduced fluid intake can make you constipated.
Reduce alcohol intake
Alcohol is one of the strongest diuretics and has the ability to make you want to pass urine more. Reduce the amount of alcohol you take and you will be able to become more continent.
To reduce your risk of developing incontinence, make sure you avoid acidic and spicy foods. Citrus fruits and curries can also irritate the bladder and thus worsen incontinence.