The Short Story
- Did you know that 1 in 3 women experience bladder incontinence at some point in their lives? This blog post gives you some quick tips on what you can do to improve what you may be experiencing.
- Squeeze those pelvic muscles like you’re trying to stop the flow of urine, not like you’re trying to hold in a fart. Trust us, it makes a difference.
- Just make sure to use your Kegel ball properly and don’t leave it in for too long, or you’ll be singing a different tune.
- Yoga can be a great way to strengthen your pelvic floor muscles; just make sure to keep the squatting to a minimum while wearing white pants.
- And trust us, they’ve seen it all, so there’s no need to be embarrassed when seeking help from a pelvic floor specialist.
The Deep Dive
Are you tired of feeling like you have to plan your entire day around finding a bathroom? Well, have no fear, because we’ve got some tips and tricks to help strengthen your pelvic floor muscles and reduce those pesky bladder leaks.
First things first, let’s talk numbers. Did you know that 1 in 3 women experience bladder incontinence at some point in their lives? But don’t worry, we’re here to help you regain control. According to a study by the National Institutes of Health, pelvic floor exercises can help reduce incontinence by up to 50%.
Tip #1: Kegels (Pelvic Floor exercises) These exercises can be done anywhere, at any time. Just squeeze those pelvic muscles like you’re trying to stop the flow of urine. Try to hold for a count of 10, then release. Repeat this 10 times, 3 times a day. And for the love of all things holy, please don’t do Kegels while driving; we don’t need any accidents caused by that
Tip #2: Incorporate some resistance. Try using a pelvic floor muscle exerciser, also known as a “Kegel ball,” to add some extra oomph to your routine. Just make sure to use it properly and don’t leave it in for too long, or you’ll be singing a different tune.
Tip #3: Yoga. Yoga can be a great way to strengthen your pelvic floor muscles. Try poses like Bridge, Child’s pose, and Squat. Just make sure to keep the squatting to a minimum while wearing white pants.
Tip #4: Mindfulness. Try to pay attention to your body’s signals and take a break when you feel the urge to go. Mindfulness can play a big role in reducing incontinence.
Tip #5: Watch your diet. Certain foods and drinks can irritate the bladder, so try to avoid things like caffeine, alcohol, and spicy foods—unless you’re trying to set a new personal record for bathroom visits.
Tip #6: Quit smoking. Smoking can irritate the bladder and weaken the pelvic floor muscles. And let’s be real; it’s bad for you in general.
Tip #7: Try to maintain a healthy weight. Being overweight can put extra pressure on the pelvic floor muscles. So, if you’re looking for an excuse to eat that pint of ice cream, this isn’t it.
And most importantly, Tip #8: Don’t be afraid to seek help. A pelvic floor specialist can provide you with specific exercises and treatments to help you regain control. And trust us, they’ve seen it all, so there’s no need to be embarrassed.
You’re not alone in this, and with a little bit of effort and patience, you can regain control of your bladder and live your life to the fullest. So, give these tips a try, and let us know how it goes.
Sources:
- Every Woman Can Benefit from This Pelvic Floor Workout
- Strengthening your Pelvic Floor, Urology Care Foundation
- Urinary Incontinence: Kegel Exercises for Pelvic Muscles
- Urinary incontinence, Mayo Clinic
- The global market for Incontinence Care Products is projected to reach US$16.9 billion by 2025
- Urinary Incontinence: Kegel Exercises for Pelvic Muscles
- What is Stress Urinary Incontinence (SUI)?
- Continence and Quality-of-Life Outcomes 6 Months Following an Intensive Pelvic-Floor Muscle Exercise Program for Female Stress Urinary Incontinence: A Randomized Trial Comparing Low- and High-Frequency Maintenance Exercise Diane F Borello-France, Patricia A Downey, Halina M Zyczynski, Christine R Rause
Disclaimer: Pelvic issues are serious conditions and should be treated accordingly. Peli Health’s attempt at making the tone funny is to lighten the mood and help the reader feel more relaxed when reading about this subject. We are not medical doctors. We do not diagnose illness. The information on this site is provided for educational and informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. nor does it constitute providing medical advice or professional services. Always seek the advice of your doctor or other qualified health provider regarding a medical condition
