Poor bladder control or management can lead to embarrassing and discomforting situations, especially in the elderly. To overcome such upsetting situations, adults look for ways to minimize or deal with urinary incontinence. Thankfully, the internet is flooded with various tips and tricks to manage bladder inefficiency. However, some effective changes are to be looked upon for reaping maximum results. Here are some simple yet beneficial lifestyle changes to fully enjoy healthy living.

Saying NO to Bladder Irritants

There are certain foods or liquids which can irritate your bladder and cause trouble urinating. This may include:

  • Spicy food items
  • Tomato-rich products
  • Carbonated drinks
  • Some acidic fruits like oranges, limes, lemons, etc.
  • Chocolate
  • Alcohol

You can test yourself by avoiding consuming the above-mentioned foods for a week. If uneasiness or unalarmed urination improves, it is your cue to integrate this bladder strengthening exercise of ‘Saying No to Bladder Irritants’ into your dietary plan.

Considering Body Movements

Focus on strengthening your pelvic floor muscles as much as possible. The easiest and most efficient way to do this is to consider bladder strengthening exercises such as biofeedback, kegel exercises, and vaginal weights. Dive deeper to get a better understanding of the same.

Biofeedback- It is a great practice to train pelvic floor muscles effectively. Sensors which are placed near the muscles transmit exertion levels to a monitor, which further displays the levels on the screen. This instant feedback helps master kegel exercises quickly.

Kegel exercises- These exercises are performed to stop the stream of urine for a few seconds.This eventually aids in controlling the flow and strengthening your pelvic floor muscles.Repeat several times a day to achieve favourable  results.

Vaginal Weights- People also include cone-shaped weights in Kegel exercises. This is done by placing the weight in the vagina and contracting the pelvic floor muscles to prevent it from falling.

Apart from these, control contributing habits such as smoking, lethargicness, constipation and certain unhealthy medications to reduce incontinence issues. Doctors also recommend using Adult Diaper Pants to beat incontinence struggles to the fullest.