As time passes, it begins to leave a mark on your body. Some more embarrassing than others. Elders who suffer from urinary incontinence usually don’t feel comfortable with long strides and being away from home because they’re scared of experiencing an “accident.”
In most cases, a definite solution would be in the surgery room, but what can they do on their own to improve their incontinence issues? We will give you 5 simple ideas that really work, according to sound science.
Kegel exercises: These are exercises for your pelvic floor, you can perform at home to strengthen this group of muscles. It is forgivable for people to be skeptical of Kegel exercises as they are as they are advertised in magazines as a way of improving many things. However, studies have shown that senior women can improve their incontinence with Kegel exercises and keep their benefit for up to 10 years. You don’t really need special devices because either with a Kegelmaster or without it, the results will be the same.
Treat your urinary infection and constipation problems: These two problems can be quite common in the elderly, and they both can create an additional incontinence problem. Urinary infections cause inflammation in the area and constipation increases the pressure, so they are both to be treated along with your incontinence.
Cut smoking and drinking tea: According to studies, smoking and drinking tea cause frequent episodes of incontinence in the elderly, even more than coffee, alcohol, or physical activity. Smoking 20 cigarettes or more a day can be the cause of your incontinence, plus it’s detrimental to your health. About tea, try to avoid those infusions with diuretic potentials, such as black, green, and parsley tea.
Don’t skip your glass of water: Recommending drinking water to avoid urinary incontinence may seem out of place, but it’s what today’s science has understood. People who suffer from incontinence usually avoid drinking water when they are outside, but that leads to insufficient hydration, it can worsen the problem. One study showed that women who suffered from urinary incontinence and increased their water intake reported experiencing less urinary accidents after some time. So, it’s not a matter of one or two days. Drink enough water, not an excessive amount, and keep doing it while at home and out.
Pay close attention to your diet: Another risk factor you can control is your weight. According to many studies, obese and overweight women usually experience incontinence problems more than lean women. If you have not yet come to a doctor to treat your incontinence, keep in mind that the first thing he will say is that you need to control your weight. So, it’s a great idea to start keeping track of your diet and avoid processed foods, sugary drinks, sweets, and unhealthy fats while trying to improve your incontinence issues.
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Cammu, H., Van Nylen, M., & Amy, J. J. (2000). A 10‐year follow‐up after Kegel pelvic floor muscle exercises for genuine stress incontinence. BJU international, 85(6), 655-658.
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Subak, L. L., Whitcomb, E., Shen, H., Saxton, J., Vittinghoff, E., & Brown, J. S. (2005). Weight loss: a novel and effective treatment for urinary incontinence. The Journal of urology, 174(1), 190-195.