Incontinence means leaking of the urine i.e., a person urinates involuntary when he or she doesn’t want to. The problem arises as the control over the urinary sphincter is weakened. Women are more prone to incontinence than men. The management for urinary incontinence is based on the factors like the age, general health and mental state of the patient.

Here are some suggestions you may consider to prevent urinary incontinence:

Maintain a good weight: Overweight can weaken your pelvic floor muscles and may cause incontinence, due to the pressure of fatty tissue on the bladder. You may get relief in your symptoms if you lose the excess weight.

Pelvic floor exercises: Pelvic floor exercises are very effective at controlling leakage if done correctly. You may experience benefits of pelvic floor exercises after three months from the time you start it.

Foods to eat: Spicy foods may cause irritation of the bladder and make incontinence worse. Consume a magnesium-rich diet like bananas, green leafy vegetables, whole grains, yogurt and nuts to get better performance of muscles and nerves and to prevent incontinence.

Take vitamin D: Vitamin D improves your bone health as it helps calcium intake. It also helps in improving the muscular strength of the body functions. Vitamin D deficiency can lead to muscular disorganization of the pelvis which is very important for controlling urination.

Avoid caffeine and alcohol: Both Caffeine and alcohol irritate the bladder and can cause incontinence. A gain; they also have an excitatory effect on the bladder as it excites the brain. Cut down the intake of alcohol and caffeine to prevent incontinence.

Stay hydrated: Drink enough water and other healthy fluids to control incontinence. Inadequate intake of fluids makes the incontinence more complicated by hampering the capacity of the bladder.

Quit smoking: When you smoke, you put yourself at risk of incontinence, as coughing puts a strain on your pelvic floor muscles.

Avoid heavy lifting: The lifting of heavy objects puts a strain on the pelvic muscles. So, avoid it wherever you can.

Treat constipation quickly: Treat your constipation as quickly as possible because straining to empty your bowels weakens your pelvic floor muscles and makes the incontinence worse.

Also Read: When Should You See a Gynecologist for the First Time?

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