Urinary incontinence is a health condition that involves urine leakage. It is usually caused when the muscles and nerves that support the bladder and urethra pass urine.
Women are twice more likely to experience urinary incontinence as much as men according to Dr, Mario D. Garrett. It is because women are unique in terms of sexual health. For example, they experience episodes like period, pregnancy, childbirth, menopause, etc. These activities weaken or damage multiple organs like the bladder, urethra, uterus, and pelvic muscles supporting them. Moreover, pelvic muscles also support the bowel.
Since these muscles support the urinary tract, they need to be strong. Weak pelvic muscles have to work harder to help the urinary tract when you have to hold your pee till you reach the bathroom. It causes extra pressure or stress on the bladder and urethra, which end up as urinary incontinence.
Another reason for urinary incontinence is more common in Women’s Health than men because a woman’s urethra is shorter. Weakening or damaging of the urethra in women ultimately causes urine leakage. It happens because the shorter urethra has fewer muscles to hold the urine until you are ready to pee.
Women at any age can develop this, but older women have it more frequently. Menopause hits women at an older age that causes hormone changes in them. According to a study, at least 4 out of 10 women who are 65 or older experience urinary incontinence.
How Can You Relieve the Symptoms of Urinary Incontinence?
If you wish to relieve or treat the symptoms of urinary incontinence on your own, you should:
Train Your Bladder
Training your bladder to control the pee by delaying urination every time you urge to go to the bathroom. You can do so by holding your pee for 10-15 minutes initially. Then, extend this duration for up to a few hours.
Another method to train your bladder is by the technique of double voiding. This involves holding back your pee multiple times while you are urinating. Double voiding helps to empty the bladder in a better way.
You can schedule your pee by setting a time to go to the bathroom. More clearly, you should go to the bathroom every 2 to 4 hours instead of only going when the need arises.
Strengthen Your Pelvic Muscles
In order to strengthen your pelvic floor muscles, you can perform the Kegels. Kegels is an exercise that is basically pulling your pelvic muscles for a few seconds. It will feel like you’re trying to stop your pee. Repeat these exercises in a set of 10 to 15 a few times a day.
Change Your Diet
You can reduce urinary incontinence symptoms by changing your eating habits. It would help if you avoided the intake of caffeine, alcohol, or acidic foods.
- Urinary incontinence
- Reduce urinary incontinence symptoms
- Changing your eating habits
- Strengthen your pelvic floor muscles
- Relieve symptoms of urinary incontinence
- Urine leakage