Incontinence problems are more prevalent among women, especially in those who have had children, as going through childbirth may damage internal structures which are used to help retain urine. There are two forms of urinary incontinence, with one being stress incontinence and the other being urge incontinence.
Drinking Habits Impact Incontinence
One very simple way to help treat urge incontinence is to change one's drinking habits. In 1,001 Home Health Remedies, Browne et al. (2007) highlight key drinking behaviours helpful in combating urge incontinence, to include the following:
- Cut back on drinking caffeinated beverages
- Try to eventually avoid all caffeine drinks
- Avoid alcohol
- Do not cut back on fluids - drink 2 litres water a day
It may seem like a wise move to reduce daily fluid intake when suffering regularly from incontinence troubles. However, this is not a good idea, as dehydration can then lead to very painful kidney stones or bladder infections.
Incontinence Sufferers - Food to Avoid
In addition to changing drinking habits, it is also advisable to make a few changes to dietary intake to help reduce incontinence issues. There are a few foods and food-related products which are known to be a cause of bladder irritation and are thus best avoided. According to Browne et al. (2007) incontinence sufferers should cut out, as follows:
- Strawberries
- Rhubarb
- Spinach
- Artificial sweeteners
- Colourings
Pelvic Floor Exercises Reduce Incontinence - Kegel Exercises
Another way to help incontinence problems is to do regular pelvic floor or Kegel exercises, named after the doctor who identified this approach. Kegel exercises basically involve squeezing and then relaxing pelvic floor muscles, in order to strengthen them. For more information on pelvic floor exercises, it is well worth talking to a sports doctor or attending exercise sessions for new mothers.
For those who prefer not to discuss incontinence-related issues with others, there are devices available known as vaginal muscle weights and a pelvic toner, both of which help strengthen pelvic floor muscles, These devices are easily accessible online from sports retailers and then can be used in the privacy of one's own home.
Further Self-Help for Incontinent Women
In addition to changing drinking, eating and exercise habits, further self-help approaches for incontinent women, recommended by Browne et al. (2007) are as follows:
- Wear an extra-absorbent tampon for stress incontinence
- Reduce weight if over BMI 25
- Don't rush emptying the bladder
- Urinate every three hours for urge incontinence
- Rub right ankle down the shin to reduce urge
As highlighted above, the two forms of urinary incontinence include stress and urge incontinence, which can be treated by pelvic floor exercises and avoiding bladder irritants, such as strawberries and rhubarb. Avoiding caffeine, alcohol and drinking around two litres of water a day, should help prevent urinary incontinence, as well as reduce the risk of bladder infections and kidney stones.
Source:
Browne et al. (2010) 1,001 Home Health Remedies London: Reader's Digest
Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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