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Contents
  • Strengthen Your Pelvic Floor
  • Maintain a Healthy Weight
  • Practice Bladder Training
  • Stay Hydrated (Smartly)

Preventing Urinary Incontinence: 5 Strategies Every Woman Should Know

Preventing Urinary Incontinence: 5 Strategies Every Woman Should Know

Stay Dry, Stay Confident

While urinary incontinence is common, it's not inevitable. This article outlines five key strategies that can help prevent or minimize the risk of developing urinary incontinence.
Contents
  • Strengthen Your Pelvic Floor
  • Maintain a Healthy Weight
  • Practice Bladder Training
  • Stay Hydrated (Smartly)

Strengthen Your Pelvic Floor

Kegel exercises are your first line of defense against urinary incontinence. These exercises strengthen the pelvic floor muscles that support your bladder and urethra. Aim to do three sets of 8-12 contractions daily, holding each for 8-10 seconds. Consistency is key - make Kegels a part of your daily routine, just like brushing your teeth.

Maintain a Healthy Weight

Excess weight puts pressure on your pelvic floor muscles, increasing the risk of incontinence. Losing even a small amount of weight can significantly reduce this pressure. Aim for a balanced diet rich in fruits, vegetables, and lean proteins, and incorporate regular physical activity into your routine. Remember, every pound lost is a step towards better bladder control.
Urinary incontinence is the loss of bladder control, leading to unintentional urine leakage. Common among women, it can be managed or prevented with lifestyle changes and exercises.

Practice Bladder Training

Bladder training can help increase the time between feeling the urge to urinate and actually using the bathroom. Start by urinating on a schedule, gradually increasing the time between bathroom visits. When you feel the urge to go, try to hold it for a few minutes before heading to the bathroom. Over time, this can help improve bladder control and reduce urgency.

Stay Hydrated (Smartly)

While it might seem counterintuitive, proper hydration is crucial for bladder health. Aim for about 6-8 glasses of water a day, but spread your intake throughout the day rather than drinking large amounts at once. Reduce intake of bladder irritants like caffeine and alcohol, especially in the evening. And remember to empty your bladder completely when you do go to avoid the risk of urinary tract infections.

FAQs

Can certain exercises cause incontinence?

High-impact exercises may increase risk if done without proper pelvic floor engagement.

Is it too late to start prevention if I'm older?

It's never too late - these strategies can help at any age.

Can smoking affect bladder control?

Yes, smoking can lead to chronic coughing, which strains pelvic floor muscles.

Do pregnancy prevention methods affect incontinence risk?

Some birth control methods may slightly affect risk, but overall impact is minimal.

Your Proactive Approach

By incorporating these strategies into your daily life, you can take a proactive approach to maintaining your bladder health and preventing urinary incontinence.
Ready to take control of your bladder health? Connect with Doctronic to create a personalized prevention plan tailored to your lifestyle and needs.
Additional References
  1. Dumoulin C, et al. Pelvic floor muscle training versus no treatment for urinary incontinence in women. Cochrane Database Syst Rev 2018; 10:CD005654.
  2. Imamura M, et al. Lifestyle interventions for the treatment of urinary incontinence in adults. Cochrane Database Syst Rev 2015; :CD003505.
  3. Nygaard I. Clinical practice. Idiopathic urgency urinary incontinence. N Engl J Med 2010; 363:1156.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic.