Here are five habits you can adopt to decrease symptoms of incontinence and get back to what’s most important to you!
- Quit smoking
Studies show bladder control problems are three times more likely to occur in women who smoke cigarettes than those who don’t smoke. Some believe the nicotine found in cigarettes can aggravate the bladder. Also, chronic coughing is a side effect of smoking, which can lead to bladder leakage.
- Create a diet that works for you
Foods such as dairy, caffeine and alcohol are known irritants for those with incontinence symptoms. In addition, despite being full of Vitamin C, the acid in citrus fruits makes them irritants for incontinence symptoms. Finally, it is recommended to limit sugar intake and carbonated drinks.
- Stay on top of your water intake
While it may be tempting to limit your fluid intake to avoid accidents, this actually only makes it worse. It’s recommended to consume between half an ounce and an ounce of water daily for each pound of weight. Not drinking enough water can lead to dehydration, constipation and kidney stones.
- Watch the scale
Extra pounds put added pressure on the pelvic floor muscles, which can contribute to incontinence issues. In addition, excess weight is associated with Type 2 diabetes, which can injure the nerves in the bladder and bowel areas.
- Find an exercise routine you enjoy
It doesn’t have to be an intense workout regimen, but even a 30-minute walk makes a difference and keeps your body active and flexible. Try to find a routine that makes sense for your lifestyle and mobility.
These small daily changes can make a huge difference in reducing the symptoms of incontinence. Which changes will you be making?