Urinary incontinence is an extremely common problem faced by majority of women around the globe. It’s such a stroppy situation for women that they even start avoiding public appearance and social contacts. Women, who are prone to stress urinary incontinence, feel shy even to cough, sneeze, run or laugh in public due to involuntary loss of urine. Even if the situation is severe, many of them hide the issue and never disclose to doctors. This embarrassing situation is caused due to physical strain exerted to the urinary bladder. Urinary incontinence is triggered due to weakening of the pelvic floor muscles.
Many factors can cause urinary incontinence. It can result after childbirth, during pregnancy, menopause, excessive straining from constipation, chronic cough, and obesity or after pelvic surgery (C-section or hysterectomy). To combat the issue, the most crucial thing needed to be done is to strengthen the pelvic muscle. Many non-invasive treatment options are available to treat urinary incontinence. Speak to your doctor about the problem. He can address the issue either by medication or surgery. If medications are prescribed, order your prescribed medicines right away from any trusted online medicine store and avail great discounts.
Here, we have listed a few tips that you can follow to fight stress urinary incontinence naturally. Just scroll on and keep reading the post!
Table of Contents
1. Strengthen your pelvic floor muscles:
Doing pelvic floor exercises is the best way to strengthen your pelvic muscles. Your pelvic floor strengthening exercises will not work well unless you also learn how to relax pelvic floor muscles effectively. Pelvic floor exercises are also called Kegel exercises and are very effective in treating urine leakage in women by strengthening the muscles under the urinary bladder, uterus and bowel (large intestine).
How to do Kegel exercise?
When you start peeing, try to squeeze your pelvic muscles, hold on for 3 seconds and then relax for 3 seconds. Do 8 to 10 reps of this exercise 3 times a day. If you are unable to do 10 repetitions, do it as much as you can and slowly increase the numbers over the time. Try to do Kegel exercise regularly for at least a few weeks to see the results. Include this exercise as part of your routine. You can even try doing this exercise while brushing, driving, or while watching TV. If you are not sure about the correct way to perform this exercise, get help from any physical therapist. He can guide you on how to do the exercise based on your body needs.
If you still feel your symptoms are not getting better, speak to your doctor about other treatments. He can suggest medications or other treatment options that can really help you ease your problem. Check your prescription medicines in any online medical store in India and get the medicines delivered at your door-step.
Yoga poses and stretches can strengthen your pelvic floor muscles and reduce uncontrollable leakage of urine. Practising yoga poses such as chair pose (Utkatasana), triangle pose (Trikonasana) and Squat pose (Malasana) can tighten pelvic muscles and help in relieving the symptoms. Consult your medical professional or urology experts before you start any yoga poses to treat urinary incontinence.
Mind relaxation is a powerful technique and has shown proven benefits for women suffering from stress urinary incontinence. Practising Deep breathing exercise can train your brain to control your bladder without any medication or other treatments to control your bladder.
4. Vitamin D:
Individuals who have a high level of Vitamin D have less vulnerability towards developing urinary incontinence. Women should soak themselves in sunlight for at least 10 to 20 minutes each day. https://www.ncbi.nlm.nih.gov/pubmed/20308841 .You can also take vitamin D rich foods like oysters, cheese, fish, eggs and other dairy products. If you are unable to meet your daily requirements, you can take Vitamin D supplements to meet your daily dosage. Buy Vitamin D supplements from any trusted online medicine site at your convenience.
Magnesium deficiency can cause urinary incontinence. Insufficient level of magnesium in the body can cause leg cramps, especially during night time. The presence of the right dosage of magnesium level in the body can reduce bladder muscle spasms. Speak to your doctor if you experience muscular cramps. Your health care provider can prescribe supplements according to your body needs. You can also try adding Epson salt in your bathtub and soak in it for 15 min for 3 to 4 times a week.
- Stay hydrated
- Avoid heavy weight lifting
- Trim your extra body fat
- Eat fibre rich foods to avoid constipation
- Stop taking caffeine
- Avoid spicy foods
- Quit smoking
Above-mentioned are a few tips that you can follow to improve pelvic muscle strength, thereby helping to reduce the episodes of urine leakage. Depending upon the cause, your health care provider may suggest you with medications or surgery as treatment options to regain bladder control. Proper exercise, diet modifications and making a few lifestyle changes can lessen your urinary incontinence. Adding vitamin and mineral supplements can also diminish the issue to a greater extent. For quick monthly refills, order your medications online from the reliable online drugstore at a great price.