Incontinence can be an embarrassing problem. Nobody would ever want to be in a situation where they can’t control the passing of their urine or stool. But it could happen just the same, at least for millions of people. Statistics estimate that more than 15 million American women and about 6 million men are dealing with incontinence. The actual number is deemed higher because not everyone with this personal crisis is eager to discuss the issue with a doctor.
While most of us think that incontinence occurs only in adults, the reality is that it could affect anyone regardless of age and gender. Women are more likely than men to experience urinary incontinence. And as you age, your chances becomes bigger. Even though urinary incontinence and fecal incontinence are not always preventable, there are several things you can do to reduce your risk.
Here are five habits you can start practicing now to lessen your chances of having incontinence:
1. Drink plenty of fluids
One would think that limiting fluid intake is the best way to solve incontinence. However, not drinking enough causes constipation and bladder irritation. As such, you should consume at least 6 to 8 glasses of fluid, which can be in the form of water, juices, soups, milk, coffee or tea. A word of caution though, since caffeine can trigger temporary urinary incontinence you might as well monitor the amount you’re taking. For example, if you notice that drinking two cups of coffee makes you urinate uncontrollably then it’s time to cut back. Water is still the best option when it comes to hydrating yourself.
2. Exercise regularly
Remember how experts always remind us to get physically active most of the time? Not only does it help us maintain a healthy weight, it also stimulates muscular activity of the bowel and tone the pelvic floor. The pelvic floor is directly responsible for bladder and bowel control. When it is weakened (usually due to obesity, pregnancy, childbirth, or lack of physical activity), stress incontinence may occur. You don’t have to go for an expensive or strenuous form of exercise. A brisk 30-minute walk or jogging every day can do wonders to your health. Kegel exercise is also a good preventive measure for incontinence.
3. Eat more high-fiber foods
Fiber-rich foods like wholegrain cereals and fruits help reduce constipation, a well-known culprit in fecal incontinence. Ideally, you should consume 30 to 60 grams of fiber every day. A cup of berries gives you 8 grams of fiber while a cup of cubed squash is equivalent to 10 grams of fiber. Other high-fiber food you can introduce in your diet include celery, leafy greens, bran, cauliflower, broccoli, and mushrooms.
4. Improve toilet visit
Do not hold it in when your bladder is full. Let your urine flow at its own speed. Similarly, go to a toilet if you feel the urge to pass bowel or you risk getting constipated.
5. Avoid smoking
If you smoke, quit it. Otherwise, it’s better to stay away from this habit because it causes bladder contraction which increases your risk of overactive bladder.
Ref:
MayoClinic
Better Health Channel
HealthCentral
Healthaliciousness.com
Read more at >> 5 Habits That Help Reduce Incontinence Risk
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