Incontinence is a condition in which one cannot control bowel movements and urine passage. It can be caused by various factors, such as aging, UTI, pregnancy, and surgical procedures. Urinary incontinence can be shameful, especially when laughing, coughing, or sneezing. The urge to urinate is usually intense, and one is unable to make it to the bathroom in time.
Effective measures exist for seniors suffering from involuntary urine or feces leakage to enhance control and quality of life. Lifestyle changes, like exercises and diet, are safe and effortless ways to manage incontinence. They are also low-cost or free. That is why they can be used as first-line interventions before seeking other forms of treatment, like drugs or operations. Still, they can be used with other therapies.
Here are the 3 ways you can potentially control incontinence through diet and exercise:
1. Avoid Bladder Irritants
Caffeine and alcohol have diuretic effects, so people can get up frequently to go to the washroom. Thus, it is recommended that patients suffering from bladder incontinence limit or avoid the use of food and drinks containing caffeine. The major examples include beer, coffee, and tea. Spicy foods can also increase bladder irritation and should be eliminated from the diet.
Other bladder irritants are vegetables and fruits with low pH balances, like oranges and tomatoes. Additionally, carbonated drinks tend to have similar effects. While avoiding acidic fruits like lemons, bananas, and apples should be taken instead. Ultimately, diaper pads can be a preventive measure if a person has severe leakage issues.
When choosing adult
diaper pads, consider absorbency, comfort, size and thickness, and the ability to be hidden. The pads must be highly absorbent to avoid leakage and keep the body dry. They should also be comfortable to prevent rashes or itchiness.
Size is again relevant for diaper pads because they have to be fitting so that there is no sliding or shifting. Last but not least, one must ensure that the outer layer of the diaper pad doesn’t have any materials that could irritate the skin.
2. Eat Fiber-Rich Foods
Dietary fibers are vital in controlling incontinence and enhancing bowel movements. Constipation, which exerts pressure on the bladder, tends to worsen incontinence.
Whole-grain foods are excellent sources of dietary fiber and are highly recommended for people with incontinence. Breakfast foods like oatmeal, rice, quinoa, and barley contain considerable fiber. These grains also help support digestion and control portion sizes.
Other good sources of fiber are fruits such as apples, pears, berries, oranges, and bananas. They contain both
insoluble and soluble fiber, which enhances bowel movement frequency. Soluble fiber swells in water and acts as a lubricant, making it easier for the bowel to pass. On the other hand, insoluble fiber swells to form a bulk that facilitates easy bowel movement.
Spinach, Kale, Swiss chard, broccoli, Brussels sprouts, and cauliflower are all green and leafy vegetables with high fiber. Furthermore, root vegetables such as carrots, sweet potatoes, beets, and legumes such as beans, lentils, and chickpeas help improve fiber intake. These vegetables impact the gut and contain vitamins and minerals that benefit the body.
3. Pelvic Floor Exercises (Kegels)
Kegel exercises target the pelvic floor muscles essential for supporting the bladder. Strengthening the pelvic floor muscles (puborectalis, pubococcygeus, coccygeus, and iliococcygeus) can help reduce stress and urge incontinence since the muscles support the bladder.
The initial
process of Kegels is to locate the pelvic floor muscles appropriately. These muscles pause the urine midway since they form the external urinary sphincter. To find them, try to hold urine briefly while on the toilet. The muscles involved in this process are your pelvic floor muscles.
You can start the Kegel exercise once you have identified pelvic floor muscles. First, concentrate on the pelvic muscles and clench them as much as possible for 5-10 seconds. During this period, keep the contraction smooth and continuous. That is followed by relaxation of the contracted muscles for the same amount of time. The same technique is repeated for the next round of contractions.
To get the best outcomes, kegel exercise should be performed repeatedly. You should be able to do the contraction and relaxation cycle about 10 to 15 times in one go. This should be done three times a day to build muscle strength properly.
In the long run, regular practice of Kegel exercises can help improve bladder control and lessen incontinence symptoms. The muscles in this region will strengthen and support the bladder better, preventing leaks.
Conclusion
Diet and exercise are the tested and proven ways of effectively controlling incontinence. Throughout the lifestyle-changing process, avoiding smoking is paramount because it damages the bladder and worsens incontinence. Diaper pads are helpful when dealing with leaks since they are comfortable and don't compromise one's confidence. Ultimately, the improved diet and pelvic floor exercises enhance bladder control and quality of life.
