Urinary incontinence is a highly personal and sometimes embarrassing issue, that many women find difficult to discuss with their doctor. However, it is a very common condition – affecting millions of people across the country – and there are a number of ways to effectively manage the problem. We’ve put together a short ‘FIVE WAYS TO IMPROVE URINARY INCONTINENCE’ guide to help you.
In the following blog, we outline five ways to improve urinary incontinence and highlight the benefits of contacting Gynaesthetics London for help.
Five ways to improve urinary incontinence
1. Do regular pelvic floor exercises
Organs that are found in the pelvis, including the bladder, bowel and uterus, are supported by a sheet of pelvic floor muscles. If these muscles are weakened (perhaps as a result of childbirth, obesity or ageing), they become less effective and bladder leakage is much more likely to occur.
This is where pelvic floor exercises, also known as kegels, can be beneficial. Kegels are designed to re-strengthen the pelvic floor muscles and they are an incredibly easy way to improve female incontinence. Sit comfortably and simply squeeze the muscles around 10-15 times in a row. Repeat this exercise daily and you should start to see an improvement in your bladder control.
2. Limit your caffeine and alcohol intake.
Caffeine and alcohol are both effective diuretics; they will encourage your body to produce more urine and may exacerbate urinary incontinence. As such, it is a good idea to limit your intake as much as possible – perhaps cutting down on coffee and reducing your weekly alcohol consumption.
Drinking too much liquid can also increase the likelihood of a bladder leakage; therefore, track your intake as much as possible and try not to exceed the recommended 6-8 glasses of water per day.
Thanks toGynaesthetics London I noticed massive improvements in my urinary incontinence!
3. Retrain your bladder
If you suffer from urinary incontinence, the chances are, you will visit the bathroom frequently to avoid having an ‘accident’. However, this habit can actually make the problem worse. Your bladder will get used to holding less urine and, over time, it can become more overactive than it was.
One way to improve female incontinence is, therefore, to retrain your bladder. Schedule your bathroom visits as much as possible and, if you feel the sudden urge to urinate, try to delay your trip to the loo by 5 minutes. The ultimate goal is to last 3-4 hours without needing to urinate.
4. Join your local yoga class
Joining a yoga class is a fantastic way to reduce the symptoms of urinary incontinence. Certain poses – such as the ‘hook lying with block’, ‘reclining bound angle’ and ‘legs-up-the-wall’ – will gradually strengthen your pelvic floor muscles and therefore help you to regain control of the bladder.
Yoga is also believed to improve general health and promote mindfulness and relaxation and such factors can help people to cope with the day-to-day challenges of bladder leakage and incontinence.
5. Contact a gynaecologist
You may feel too embarrassed to discuss your bladder incontinence with a doctor; however, it is often worth contacting a gynaecologist for help. They typically demonstrate a wealth of experience in this area and they can offer a range of effective urinary incontinence treatments – that will reduce your symptoms and help you to manage with daily bladder leakage.
For example, here at Gynaesthetics London, we currently offer a specialist incontinence treatment – called THERMIva. This revolutionary treatment uses temperature-controlled radio frequencies to strengthen the tissues around the bladder, thus reducing the symptoms of female incontinence. It is quick, easy and non-invasive and it could be just what you need to take control of your bladder.
Contact Gynaesthetics London for effective incontinence treatment. If you’re struggling to cope with urinary incontinence and would like to find out more about our pioneering THERMIva treatment, why not check out our ‘Guide to THERMIva’. Alternatively, feel free to get in touch with our team of urogynecologists. They demonstrate strong knowledge in this area and they are always on hand and happy to answer your questions. Either give us a call today on 0782 597 0530 or email fscott@Gynaesthetics London.com. Alternatively, fill out our online form and we will respond as soon as possible.