Ways to Prevent Urinary Incontinence
Urinary incontinence is an uncontrolled or involuntary leakage of urine due to loss in control over the urinary sphincter or weakened. Various reasons may contribute to the cause of urinary incontinence. Obesity and smoking are common causes. Urinary incontinence is not a disease but a condition, who’s underlying causes may occur as everyday physical activities or some medical conditions. Urinary incontinence is more common in females than in males.
Types of Urinary Incontinence
- Stress Incontinence
When high pressure is exerted on the bladder by sneezing, coughing, laughing, exercising or lifting heavy weight can cause minor leaks.
- Overflow Incontinence
When urine dribbles at a certain rate as if the bladder isn’t emptied.
- Urge Incontinence
There is a sudden urge to urinate, lead by involuntary urine loss. This type of condition is the causative result of severe conditions like diabetes or neurological disorders or a minor condition like urinary tract infections.
- Functional Incontinence
A physical or cognitive condition, where a person is unable to access the toilet, which makes them run towards the toilet more often.
- Mixed Incontinence
When a person has several types of incontinence due to several reasons.
Some known causes of incontinence are –
Certain food habits or medications, stimulate the bladder and constantly increase the urine volume in bladder, triggering to urinate more frequently like – alcohol, chocolates, carbonated drinks, artificial sweeteners, foods that are rich in sugars, spice, acid and Vitamin C, heart and blood pressure medications and muscle relaxants. These are majorly the cause of temporary incontinence. When the food intake habits are changed, the temporary incontinence is gone away with previous habits.
Some treatable conditions like urinary bladder infections and constipation also cause urinary incontinence, when treated, the incontinence also goes away.
Some physical conditions or changes cause the persistent urinary incontinence like – pregnancy, childbirth, changes with age, menopause, hysterectomy, enlarged prostate, prostate cancer, obstruction and neurological disorders.
Ways to prevent Urinary Incontinence are –
It is not always possible to prevent urinary incontinence but some measures can decrease the risk of urinary incontinence.
- Maintain a healthy weight
High body weight exerts pressure on lower organs including the bladder. When healthy weight is maintained there will not be much pressure on the pelvis. Incontinence can be avoided temporarily by maintaining a healthy weight. To maintain a healthy weight, avoid excess carbohydrates and fat in the diet. Try including foods that are rich in fibre and nutrient.
- Pelvic floor exercises to make the pelvic muscles stronger
Pelvic floor exercises make the muscles of the pelvic area stronger with more strength. On exercising one can make sure the muscles make proper contractions and relaxations of the bladder, not making it to leak now and then.
- Avoid foods that irritate the bladder
Foods that include caffeine, alcohol, acidic foods, spicy foods, chocolates and carbonated drinks are bladder irritants. Such foods irritate the bladder lining and making it to leak. By avoiding such foods temporary incontinence can be avoided. Also, foods that are rich in sugar should be avoided.
- Balanced Diet
Eating foods that are rich in fibres and water is very helpful in preventing urinary incontinence. Like foods that are rich in fibre, prevent constipation, which further prevents urinary incontinence. When someone suffers from constipation, they naturally tend to generate pressure on the urinary bladder as well, which may lead to urinary incontinence. It is always beneficial to consume foods that are rich in fibres.
- Healthy lifestyle
Do not smoke, seek help to quit smoking if needed. Smoking and consuming alcohol have many ill effects on health. One should seek to maintain a healthy lifestyle. Smoking and alcohol consumption have numerous side effects on health. Seek help in quitting if needed.