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Back On Track: Don’t Let Incontinence Control Your Life

March 27, 2015

This is a guest post from Alice Hayward.

Incontinence can make you feel as though you are losing control thus leading to social isolation – but it’s important to try and not let this take over your everyday life.

This latest guest post runs through five straightforward and recognisably effective ways in which you can help manage the condition and its effects, and minimise the impact it makes on your daily life.
1. Exercises
There are a number of exercises which you can do to help limit incontinence. One exercise in particular is the Pelvic Floor exercise. This type of exercise strengthens your pelvic floor muscles, supporting the bladder and bowel.

See video below to help you with pelvic floor exercises:

Another form of exercise which is good are Pilates, this gentle method is a great way to strengthen your pelvis.

Losing excessive weight in general can massively help fight incontinence. This is because of the pressure from the fatty tissues on the bladder.

A recent study found that overweight or obese women who lost an average of 7.8 kg decreased the number of episodes of incontinence by almost 50%, compared to the group that lost only 1.5 kg, who decreased the number of episodes by 28%.

To find out what your body mass index is visit:

2. Diet
If you are a smoker you put yourself at risk because coughing can cause incontinence. Try to quit or cut down by using Nicotine patches or contact your GP.

Drink plenty of water, staying hydrated is important, eight glasses a day are the usual recommendation. A lot of people try to cut down on water because they believe that fluids increase the risk of incontinence, however restricting your intake can make matters worse because it reduces your bladders capacity.

3. Lifestyle changes
Cut down on alcohol and caffeine; many experts believe that alcohol and caffeine irritate the bladder, so cutting down on the two may significantly help.

Some people believe that certain foods trigger urinary incontinence problems. Keep a diary of the foods you are eating and check to see if there is a pattern emerging.

4. Products
Certain products can help reduce the impact of incontinence; Tena pads from Home and Medical, for example, are useful and help you to manage the effects of the condition while using other techniques to help treat the causes.

5. Treatments
Acupuncture is done when a body’s vital energy cannot flow freely. Acupuncture has been said to have helped bladder and bowel conditions due to targeting certain points in these areas.

Any acupuncture practice must be provided by practitioners who have been trained to a standard that is recognised by accreditation bodies such as universities or registered bodies. Members of the British Acupuncture Council (BAcC), British Medical Acupuncture Council (BMAS) and the Acupuncture Association of Chartered physiotherapists (AACP) are recognised as achieving a level of safety and clinical knowledge to offer safe, effective acupuncture. When looking for recommended practitioners patients should be guided by these levels of scrutiny and professional standing.
Source: Bladder and Bowel Foundation

Hypnotherapy is also said to have helped reduce incontinence in that it helps the emotional and psychological issues of a person. Hypnosis is said to have helped some people by helping your subconscious understand the problem with the body, this then helps to address the problem.

Just remember there is no reason to feel ashamed, incontinence effects millions of people worldwide. Keep note of the steps above and you will be able to reduce if not overcome the issues you are facing.

Follow Twitter: @nursemaiden for further tips.

One Comment leave one →
  1. May 16, 2015 4:27 pm

    I work closely with the elderly and disabled, so reading this made me think of the people I see every day that are losing their quality of life.

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