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The human bladder is about the size and shape of a pear. On average, it can hold between one-half and two cups of urine.
Like the rest of the body, however, it can be affected by disease. Take cystitis, for instance, it refers to inflammation of the bladder, which is often caused by bacteria.
Urinary incontinence is another common condition that affects millions of Americans.
Do you have an overactive bladder? Need some tips on how to manage your symptoms? If so, you’re on the right page. Keep reading for some tips!
What Is Urinary Incontinence?
Urinary incontinence occurs when you lose control of your bladder. In other words, there will be an involuntary loss of urine.
The main types include stress incontinence, overflow incontinence, functional incontinence, and urge incontinence.
While the condition can affect anyone, it’s more common among women above the age of 50. Why? As you age, the muscles supporting your bladder will weaken, which can lead to leakage.
4 Tips On Living With Incontinence
Urinary incontinence can sometimes be embarrassing. However, there are things that you can do to manage the condition. Here’s what you need to know.
1. Exercise Your Pelvic Floor Muscles
Pelvic floor muscles act like a hammock to support your bladder and bowel. If it’s overstretched or weak, it can lead to incontinence.
The good news is that you can strengthen them by doing pelvic floor exercises. Basically, all you have to do is squeeze the muscles while sitting comfortably.
Do not tighten your stomach or hold your breath at the same time. For the best results, do 10-15 repetitions a day.
2. Maintain a Healthy BMI
Being overweight or obese can increase your risk of developing urinary incontinence. According to one study, women with high BMIs are twice as likely to experience symptoms compared to those who have a lower BMI.
Fortunately, there are steps that you can take to decrease your BMI. For example, it helps to exercise on a regular basis. Cutting down on saturated fats also helps.
3. Limit Caffeine and Alcohol
Both alcohol and caffeine are diuretics—that is, they increase urine production. In other words, there will be a higher chance of leakage.
In one study, men who consumed more than 234mg of caffeine daily were over 70% more likely to develop moderate to severe urinary incontinence.
4. Practice Yoga
Yoga can help strengthen your pelvic floor muscles. In doing so, you’ll be able to gain more control of involuntary leakage.
That’s not all, it can also alleviate anxiety and depression, both of which can contribute to incontinence. Some of the best poses for urinary incontinence include the chair pose, triangle pose, and squat pose.
Understanding Urinary Incontinence
And there you have it—four tips for dealing with urinary incontinence. The bottom line is, it is possible to reduce symptoms.
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