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Ways To Stop Bladder Leakage – What You Should Know
If you have bladder leakage, you are not alone. It is estimated that 20% of all people over 50 will experience leakage from their bladder at some point in their lifetime.
There are a number of reasons why your bladder may leak. Leakage can be due to an enlarged prostate, nerve damage, or pelvic floor dysfunction. There are steps you can take to help prevent this condition and improve your quality of life, for example:
– Improve your diet by limiting caffeine and alcohol intake as these increase the pressure in the bowels which causes increased pressure on the bladder muscles too. – Try to drink more water as this will help you to urinate more frequently and not put extra strain on your bladder. – If you are having trouble with your pelvic floor activating correctly, ask your physio for some strengthening exercises to help.
Ways To Stop Bladder Leakage – Things that may aggravate a bladder condition include:
– drinking excessive amounts of alcohol or caffeine – straining when using the toilet – sitting in one position for too long – traveling or being in a car for long periods of time – thinking too much about the need to urinate
Do not hold back from informing your doctor. It is important that you are open and honest about your bladder health so that appropriate tests can be done to discover the cause. Treatment may include medication, physical therapy, or surgery.
If you have a bladder condition, there are many steps that you can take to help yourself feel more comfortable such as:
– adjusting your toilet habits – adjusting your sitting position – avoiding drinking fluids before bedtime (so as not to disturb your sleep)
These steps combined with the help of a physical therapist who can work on improving pelvic floor activation may go a long way in helping you live with a bladder condition with less discomfort.
If you are concerned about your bladder condition, then it is important to see your doctor as soon as possible. Living with a leaky bladder can be very disruptive and uncomfortable. In some cases, there are simple steps that we can take to prevent more serious medical problems from occurring such as blood clots and kidney problems.
Ways To Stop Bladder Leakage – Can exercise help to stop bladder leakage?
Yes, exercise can definitely help to stop bladder leakage. If you strengthen your pelvic floor muscles, this will help to hold the urethra (the tube that carries urine from the bladder out of the body) closed. This will stop urine dribbling as well as making you less likely to experience urgency and frequency at night time. A regular exercise program can be an excellent way to combat bladder leakage due to pelvic floor weakness.
How do I start?
Make a commitment to starting up a regular exercise routine.
Choose an exercise that you enjoy.
Exercise regularly. How often you exercise will depend on your goals. If you are trying to prevent a bladder condition, then 15 minutes of daily exercise are sufficient. If you want to treat a bladder condition and reduce the amount of leakage, then it is recommended that you do at least three sessions per week for 20-30 minutes per session. It is vital that the pelvic floor exercises are done correctly in order to gain the maximum benefit. This will reduce your chances of developing a bladder condition in the future due to pelvic floor weakness.
What do I do?
The first stage of the workout is to get your pelvis in an extended position. Your pelvis should feel as if it is wide open like you’re doing a plow exercise. This will feel strange at first and you may feel as if your bladder is going to overflow. Don’t let this happen, just keep breathing and pushing out the air until you are fully relaxed again. In your normal sitting position, place one hand on the top of your pubic bone and the other on the top of your hip bone. Make sure that you are sitting without straining or squeezing any muscle groups together.
The second stage of the workout is to get your knees up towards your chest. Your head should be pointing down and your spine straight. The upper part of your thighs should be flat on the floor and not raised off the ground one centimeter. This will help to tighten up your stomach muscles and also tighten up the muscles around the top of your pelvic region. Clench any muscles that you feel are weak by focusing on them with an intention to squeeze as hard as you can.
The third stage is to raise one or both feet off the floor, keeping your hips locked in place throughout this exercise, then slowly lower them back onto the floor. Again, this will help to tighten the muscles around the hip and pelvic region.
The fourth stage is to exhale as you squeeze your pelvic floor muscles as hard as you can. This will be much easier if you are keeping your pelvis in an extended position. You should be able to feel these muscles working when you do this exercise properly.
The final stage is to inhale and relax your pelvic floor muscles again by allowing them to fall back down into a relaxed state. You should try not to let any air escape without using your pelvic floor muscles at all though, as this would defeat the whole purpose of trying to strengthen these. Repeat each cycle for a total of 3 sets of 10 repetitions each time.