Here a few tips are enlisted which you can follow to stop urinary incontinence problem
Daily Pelvic Floor Exercise
If you do pelvic floor exercise daily in a proper way, it can be highly effective in controlling and reducing leaks. You have to continue this exercise at least for a period of 3 months to see or experience any visible results. Idea is to perform the exercise daily and properly.
Coughing puts strain on your pelvic floor muscles and smoking can make you to cough. So avoid smoking as much as possible to refrain from coughing and putting unnecessary strain on your bladder.
Do The Right Exercises
If you are someone who is taking on high-impact exercises and sit-ups, stop doing that, because these exercises put pressure on your bladder and increase leaks. You need to strengthen your pelvic floor muscles and for that you must alter your exercise choice. Skip jogging and aerobics and start doing Pilates. It strengthens your core muscles.
Do Not Lift Heavy Weights
Avid lifting heavy weights whenever you can as it puts pressure on your pelvic floor muscles and provide a reason for urinary incontinence. If you really need to pick up or lift something then control and hold your muscles before and during the lift.
Lose Excess Weight
Being overweight puts bodily pressure of fatty tissues on your pelvic floor muscles and bladder so losing weight can really help you to avoid urinary incontinence problem.
Cut Down On Alcohol And Caffeine
Caffeine irritates the bladder and while alcohol is diuretic which make this problem even worse. So, stop intake of both these things and add energy drinks, frizzy drinks, green tea and herbal or fruit teas. Avoid all those chocolates which contain caffeine.
Drink Plenty Of Water
Many people with urinary incontinence problem try to avoid taking enough water or liquids. Do not do this because limiting yourself from taking water causes more problem as it reduces the bladder’s capacity gradually. And not taking water in enough quantity can also cause constipation.
Take Healthy Diet
Avoid spicy and acidic foods in your diet, such as curries and citrus fruits, as they can irritate the bladder and make urine leaks and other incontinence symptoms worse.
By following these simple tips you can effectively control or reduce urinary incontinence problem.