Managing stress incontinence often begins with simple yet effective lifestyle adjustments. This type of incontinence is characterised by the involuntary leakage of urine related to physical activities that raise intra-abdominal pressure on the bladder. It’s a symptom that can have a significant impact on one’s quality of life, yet the stigma surrounding it often makes discussing or seeking help challenging.
This blog post aims to provide actionable advice for those looking to take control of their stress incontinence through lifestyle changes. We will explore dietary tweaks, exercises, and habits that can strengthen the pelvic floor and reduce the frequency and severity of episodes. Additionally, we’ll introduce a breakthrough, non-invasive technology called EMSELLA that offers a powerful tool in the management of stress incontinence.
The Mechanics of Stress Incontinence
Before we jump into managing stress incontinence, it’s important to understand its roots. Stress incontinence occurs when the pelvic floor muscles, which support the bladder and urinary sphincter, weaken or become damaged. This can happen due to a variety of factors including childbirth, obesity, certain medical conditions, and even some medications.
The name ‘stress incontinence’ comes from the fact that the ‘stress’ on the bladder from activities like sneezing, laughing, coughing, or lifting heavy objects can cause leakage. This is because these actions can put pressure on the bladder, overwhelming the weakened sphincter muscles that control the release of urine.
Dietary Adjustments for a Healthier Bladder
Making strategic changes to your diet can significantly reduce the likelihood of incontinence episodes. Some key dietary adjustments to consider include:
Caffeine Reduction
Caffeine can irritate the bladder and act as a diuretic, increasing urine production. The following beverages often contain high levels of caffeine and should be consumed in moderation:
- Coffee
- Tea
- Energy drinks
- Some soft drinks
Hydration Habits
Surprisingly, both over and under-hydration can exacerbate incontinence. Not drinking enough can lead to concentrated urine, which can be irritating to the bladder. On the other hand, over-hydration may lead to increased urine volume and more frequent trips to the bathroom.
The goal should be to drink enough to keep your urine light yellow to almost clear, without pushing yourself to drink several glasses more.
Spicy Foods and Acidic Beverages
Spicy foods can irritate the bladder and worsen incontinence. Acidic foods such as tomatoes and citrus fruits, as well as their juices, can also cause bladder irritation in some people.
By tracking your diet and symptoms, you can identify and limit these foods to see if there is an improvement in your incontinence.
Strengthening the Pelvic Floor with Kegels
One of the most effective ways to reduce the impact of stress incontinence is by strengthening the pelvic floor muscles through Kegel exercises. Here’s how to perform a basic Kegel:
- Identify the right muscles – To do this, stop urination midstream. If you succeed, you’ve found the correct muscles.
- Start slowly – Contract these muscles and hold for three seconds, then relax for three seconds.
- Gradually work up to contracting for ten seconds at a time.
- Do three sets of ten repetitions every day.
Kegels can be done discreetly anywhere, but it’s important to do them correctly for them to be effective. If you’re unsure, consider consulting with a physical therapist who specialises in pelvic floor health.
Behavioural Techniques for Incontinence
In addition to dietary changes and exercises, certain behavioural techniques can alleviate stress incontinence:
Timed Voiding
Schedule trips to the bathroom every two to four hours, regardless of whether you feel the need to go. This practice can help prevent leaks between scheduled trips.
Double Voiding
Pause for a few seconds after urinating to ensure your bladder is as empty as possible. Then, try urinating again to release any leftover urine.
Keeping a Bladder Diary
Tracking your urination habits and episodes of incontinence can help you identify patterns and potential triggers. This information is invaluable for healthcare professionals if you decide to seek medical treatment.
The Power of EMSELLA in Incontinence Management
A revolutionary option in the treatment of stress incontinence is EMSELLA. This is a non-invasive technology that uses high-intensity focused electromagnetic (HIFEM) energy to stimulate deep pelvic floor muscles, effectively causing thousands of contractions during a single session.
EMSELLA offers a passive workout that’s particularly beneficial for those who find it difficult to isolate or perform Kegel exercises effectively. It’s a safe, FDA-cleared treatment with minimal side effects or downtime.
Integrating Lifestyle Changes for Lasting Results
To manage stress incontinence effectively, it’s best to adopt a multi-faceted approach. While EMSELLA offers an innovative solution, it’s still crucial to implement the lifestyle changes and exercises discussed above for a comprehensive strategy.
By addressing stress incontinence from all angles—diet, exercise, and habits—you’re giving yourself the best chance at improvement. Remember that it’s always wise to consult with a healthcare professional before starting a new treatment or exercise regimen, especially if you have underlying medical conditions.
Incontinence may feel isolating, but it’s a common condition with a range of solutions. Don’t be afraid to reach out for support and explore the options that can restore your comfort and confidence. Whether it’s avoiding that extra cup of coffee or engaging in regular Kegel exercises, each step you take can make a tangible difference in your life.
