Seven Tips For Managing Stress Incontinence
Stress incontinence, or the involuntary release of urine during physical activities, is one of the most common yet least discussed age-related health problems. Medical treatment may help, so it’s important to consult with a physician, but there are also steps you can take yourself to make managing this condition easier.
1. Understand what’s happening and why. Here are the basics: Stress or pressure incontinence effects both men and women, but is most often seen in women who are middle-aged or older. It’s caused by weakening of the muscles in the pelvic floor, which lose the ability to contract sufficiently whenever an activity puts pressure on the abdomen. Everyday activities like laughing, sneezing, lifting, running, jumping, doing exercise or even rising from a chair can create enough abdominal pressure to trigger the release of small amounts of urine.
The most common cause of pelvic muscle weakening for both men and women is simple aging – as we get older, our muscles tend to lose strength and tone. However multiple pregnancies and vaginal births significantly increase the risk for this type of incontinence in women, while in men it is often the result of prostate surgery. Obesity and smoking increase the risk for both men and women.
2. Cut back or eliminate foods and beverages that can irritate the bladder. Alcohol and caffeine are classic bladder irritants that can overstimulate the bladder and made it much more difficult to control urine release. Spicy foods, citrus fruits, and carbonated beverages like soda can also be bladder irritants, and cutting them out of your diet can make a surprising difference.
3. Stop smoking. Refraining from smoking not only eliminates a source of bladder irritation, it generally cuts back on coughing.
4. Lose weight. Carrying excess body fat dramatically increases the risk for stress incontinence in both men and women, and recent clinical studies indicate that losing even a small amount of weight can significantly diminish this type of incontinence in overweight women.
5. Stay regular. Constipation puts extra pressure on the abdominal muscles and can make stress or pressure incontinence worse. Include plenty of fiber in your diet and avoid eating large amounts of cheese, meat, ice cream, chips and other greasy snacks, and highly processed foods, all of which are known to contribute to constipation.
6. Drink lots of water. Staying well hydrated is important for good health, so don’t cut back on water – research has shown that it can actually help with incontinence management by reducing bladder irritation.
7. Make frequent trips to the bathroom. If you suffer from stress incontinence, allowing your bladder to become too full is an invitation to disaster. Visit the bathroom at least every hour or so; this will not only decrease the pressure on the pelvic muscles, it will minimize the amount of wetness you experience if there are “leaks”.
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