Urinary Incontinence: 9 Tips to Get Your Bladder Under Control
Urinary incontinence can have various causes, which every woman should clarify for herself. 9 tips for people with bladder weakness to make life easier.
Urinary incontinence is an unpleasant companion that likes to attack us from behind in everyday life. But you shouldn’t just give in to your fate: Those who do sport, eat well and keep a bladder diary can alleviate or even combat bladder weakness. 9 tips to get your bladder under control:
1. Good nutrition, good weight
One cause of urinary incontinence can be overweight, as it puts a strain on the pelvic floor muscles. So the best thing to do is to avoid fats and sugars and to keep a healthy weight.
2. Exercise
Anyone who moves always trains the pelvic floor muscles as well. In addition, sport combats overweight. Gentle exercises such as yoga or Nordic walking are particularly suitable.
3. Drink plenty!
Yes, we can’t hear it anymore – but with bladder weakness, drinking is doubly important. Drinking trains the bladder, dilutes the urine and protects the kidneys. The most suitable is mineral water without carbon dioxide or tea.
4. Lifting properly
Always lift with the power from the legs! Everything else not only puts a strain on the back, but also puts pressure on the bladder. The same applies to sitting: An upright posture is good for the back – and the pelvic floor muscles.
5. Go to the doctor
General practitioners have many tips that can make dealing with urinary incontinence easier in everyday life – physically and mentally.
6. Avoid stress
Stress can also promote bladder weakness. Relaxation breaks at the office and a short walk during the lunch break help to relieve the strain on body and mind.
7. Do not be ashamed
Suffering shared is suffering halved: urinary incontinence is still a taboo subject – although in a conversation between friends, many others may have the same problem.
8. Planning stops
If you are planning a longer trip or excursion, planned toilet breaks help to prevent the bladder from getting too full.
9. Keep a bladder diary
Writing down when the bladder was accidentally emptied and when it was deliberately emptied can help to identify the causes of bladder weakness and urinary incontinence.