Incontinence is quite a common problem. If you have it, you should consult your Doctor and there are incontinence product in the market that can provide temporary relief and help live a normal life without worry about the leakage.

However, there are steps that you can take to relieve the problem.

Doing pelvic floor exercises help

you can reduce incontinence by doing pelvic floor exercises. In order for the exercises to work, you have to do them correctly. Otherwise, it may not help as much. You can click on the following link to find out how to do pelvic floor exercises-

Give up smoking

You may consider quitting smoking because if you smoke, you are likely to cough and this causes strain on your pelvic floor muscle. You can consult your doctor or a pharmacist to see what work best for you to give up smoking.

Choose the right exercise

You should avoid high impact exercises as this can put pressure on your pelvic floor muscles leading to more leakage.

You can strengthen your pelvic floor muscle by doing Pilates instead of jogging an aerobics classes

Avoid lifting heavy objects as well but when you haven't got any other options in a situation like picking up your children or a heavy shopping bags, then tighten your pelvic floor muscle before and during the lift.

Lose some weight

Being overweight is one of the causes of incontinence. it can weaken your pelvic floor muscle. So, losing some weight can minimize or completely eliminate incontinence.

Treat constipation

Constipation can make your incontinence worse because straining to empty your bowel can lead to weakened pelvic floor muscles.

Changing your lifestyles and diets can help relieve constipation and try to eat more fibre- rich foods.

Minimize caffeine intake

Caffeine has the biggest effect in making incontinence worse because of irritating the bladder. You will need to cut down on coffees, teas, hot chocolate and caffeinated drinks or completely stop drinking them and switch to decaffeinated alternatives.

Drink less alcohol

Alcohol makes you urinate more often because it is diuretic. So keeping alcohol intake to a minimum can help with incontinence.

Increase your fluid intake

You might think that drinking less water, you can improve your incontinence. but contrary to what you think, it will make the condition worse because limiting fluid intake hampers your bladder capacity as well as causing or worsening constipation.

Drinking plenty of water can reduce your frequent leakage. Aim to drink six to eight glasses of water a day.

Avoid spicy and acidic foods

You should avoid spicy and acidic foods such as curries and citrus which can make your symptoms worse by irritating your bowel.

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