When a child urinates on the bed when they are asleep, it can be irritating. You have to air the bed and hope it does not emit smell for long. What if the person in question is not a child but your spouse or even you? Incontinence is a condition that occurs in adults where one releases urine without their knowledge.
Statics reveal that this condition affects millions of people of all ages. Most people are embarrassed to talk about this condition since it may be shameful. Incontinence can interfere with your life when you lose control of your bladder. It is a common problem that affects both men and women. We will help you find a solution to your problem by teaching you more about incontinence. Read on!
What are the types of incontinence?
A loose bladder may make one release leaks of urine or full voids involuntarily. There are three forms of incontinence namely stress, urge and overflow incontinence.
Stress incontinence occurs due to a weak pelvic floor. The pelvic floor can get weak due to child delivery or obesity. People who experience this form of incontinence emit little leaks due to pressure on their bladder. The pressure can be caused by activities such as sneezing, laughing or coughing. Most people with stress incontinence avoid exercising since it can also cause urine leaks.
Urge incontinence is another form that increases the urge to frequent the toilet. This can make your life uncomfortable since the urge may be too strong such that you may not get to the bathroom on time. In other cases, you may feel to pee even if your bladder does not hold any urine. Doctors say that this can happen as a result of muscle damage in the tissue of your bladder.
Overflow incontinence is the last type which is more prevalent in men than women. This occurs when your bladder does not get emptied when you visit the toilet. It, therefore, causes leaks when full even when you are not feeling the urge to pee. It is caused by a blockage or the weakness of a muscle.
How can you cope with incontinence?
Conduct pelvic exercises
Many men assume that this form of exercises is meant for ladies alone. Your bowel and bladder receive support from the pelvic floor which connects the muscles, nerves, and the ligaments. Kegel exercises can strengthen your muscles and help you control your bladder. They are also useful in preventing the leakage of urine.
Combining pelvic muscle floor with dances has been proven to be more effective in reducing incontinence. You can also engage in physical therapy alongside pelvic floor exercises. Some of the common of the examples in this category include fast and slow contractions. The most important element during Kegel exercises is to focus on the proper muscle as you relax and contract it properly.
Come up with a bathroom schedule
A bathroom schedule is useful in training your bladder to react at certain periods so that you can reduce the visits. Training the bladder is a form of behavioral therapy that can reduce urge incontinence. Your bathroom schedule can be as easy as going to pee at least once in an hour. You can continue increasing this time slowly as per your number of visits to the bathroom. Come up with a bladder diary and track the number of times you frequent the toilet.
Many people with incontinence tend to go to the bathroom a lot even when they don’t feel the urge to prevent getting caught unawares. This is unhealthy because it makes your bladder adapt to hold minimal urine thus, increasingover activity and sensitivity.
You can also try to delay urination by at least 5 minutes. Do not go to the toilet immediately you feel the urge. Try to hold it back for some time until your bladder can stop getting loose. Sit still while crossing your legs and avoid concentrating on the urge.
It is normal to reason that reducing your water intake will prevent you from frequent urination. Not taking water makes you produce concentrated urine. This irritates the bladder and can cause urinary tract infection.
Ensure that you take enough water during the day and cut back at night so that you don’t have to go to the toilet frequently at night. Avoid drinks such as tea and coffee which increase urination.
Weight gain is a cause of urinary incontinence. You can lower your BMI by watching your calorie intake and consuming a lot of fruits and vegetables. Increase your fiber intake and stay away from processed foods. Brisk walking can also help you lose weight. Stay away from foods which irritate your bladder. Citrus foods, chocolate and caffeine tamper with the acidity of your urine.
Alcohol abuse can make incontinence unbearable since it increases the production of urine. There is a link between incontinence and the use of alcohol in men. Sticking to water alone may help you get through the night without wetting the bed.
Yoga exercises can help you to have control of your bladder and prevent you from accidental leakage. Some specific yoga programs are meant to boost pelvic health, therefore, improving incontinence. This condition is also connected to anxiety and yoga is effective in relaxing such feelings. Yoga can also strengthen the muscles of your pelvic floor which are responsible for supporting your bladder.
Women with incontinence problems can use liners or pads which are specifically designed for that purpose. They can make you comfortable and give you peace if your urge is too much to hold the leaks. Due to the shame associated with the condition, some women are embarrassed to buy incontinence pads and end up buying period liners. This may not be very effective to use since they can make you wet for they are not made to absorb urine.
You see how easy it easy to get your confidence back? Try the methods above as you ensure that your hygiene is on point to avoid living in shame. You can always consult with a doctor for further guidance.