For those of you who suffer with incontinence, you are probably in need of some tips to prevent any embarrassing situations arising. Even though incontinence can’t be completely avoided, you can alleviate the symptoms through lifestyle changes.

1. Exercising

One of the main causes of incontinence is weak pelvic floor muscles, so it is essential to try and strengthen them. Carry out daily pelvic floor exercises to reduce leaks but ensure that you are completing them correctly.

When exercising, be aware that certain types can cause leakages as they can place pressure on the bladder. Sit ups can strain your pelvic floor muscles, which increases the risk of leaking. It is advised that you replace exercises such as jogging to aerobics.

2. Quit smoking

Smoking can bring out the symptoms of stress incontinence, as when you cough it puts strain on the pelvic floor muscles.

3. Lose weight

When you are overweight it can cause incontinence as your pelvic floor muscles will be weakened. This is caused as fatty tissue is placed onto the bladder. When the excess weight is lost and your lifestyle is healthier you will notice the symptoms will drastically reduce.

4. Choose the right diet

Your diet is one of the main characteristics which can cause leakages. Caffeine irritates the bladder, so avoid coffee, tea and hot chocolates and replace them with herbal teas. This is also the same for fizzy drinks. It is essential to drink 6 to 8 glasses of water a day to ensure that your bladder is used to holding the correct amount of fluid. It has been proven that spicy and acidic foods can cause leaks, so avoid them as much as possible.

Incontinence can have an affect on your day to day life due to leakages arising, however you can try to control the symptoms through small lifestyle changes.


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