Think incontinence is an inevitable part of aging? Think again. There are lots of things that you can do to improve your bladder health that don’t involve a trip to the doctor, medications, or surgery. Here are 5 ways you can help keep your bladder in check.
Watch what you eat and drink. For those with incontinence, what we eat and drink can greatly affect our bladders. Make sure you are making healthy choices and avoiding bladder irritants. And to learn what your bladder triggers are, keep a bladder diary.
Keep a healthy weight. Extra weight can put pressure on your bladder. Make sure that you get regular exercise and pay attention to what you are eating to ensure you are maintaining an optimal weight.
Kegels. You’ve heard it before, and it’s worth repeating. Just as regular exercise can benefit other parts of the body, these little exercises for your pelvic floor can help to strengthen the muscles to promote better bladder control. Follow these steps to know that you are doing them correctly.
Avoid constipation and trouble voiding. Having a full rectum can create pressure on the bladder. Additionally, sitting on the toilet for too long or straining during a bowel movement can cause damage to your pelvic floor. Take steps to avoid constipation (eat well and drink lots of water) and reexamine your voiding posture.
Don’t smoke. We all know that smoking is bad for you, but did you know it can affect your continence too? Nicotine and smoke are bladder irritants and can be triggers for incontinence, making it one more reason to quit.
Share with us! Tell us how you keep your bladder healthy in the comments below!