5 Natural Ways To Avoid Urinary Incontinence

In addition to training the bladder to achieve control when going to the bathroom, to avoid urinary incontinence it is also very important to maintain a healthy weight

Urinary incontinence is an uncomfortable and embarrassing condition characterized by a temporary or permanent inability to retain urine. Its intensity ranges from leaking urine when coughing or sneezing to feeling a need to urinate so hard that it is impossible to get to the bathroom in time.

Its main cause is the loss of pelvic muscle tone, but it can also arise as a result of childbirth, vaginal infections and prolonged use of some medications.

Although it is more common during old age, it can manifest itself at any stage of life, especially if the person has an unhealthy lifestyle.

Considering that its development can significantly affect the quality of life and emotional health, this time we want to review its main causes and some recommendations to reduce the risk of suffering from it.

Causes of urinary incontinence

Urinary incontinence is not considered as such a disease, but a symptom. In addition, it  is more common in women than in men due to the specific anatomy that characterizes them.

On the other hand, its causes are associated with the practice of certain habits, some diseases and physical problems.

Some of the related factors include:

• Pregnancy and childbirth
• Overweight and obesity
• Impact sports
• Urinary infections
• Constipation
• Caffeine and alcohol consumption
• Medications for blood pressure and heart, sedatives and muscle relaxants
• Use of diuretics
• Obstruction in the urinary system
• Neurological or brain problems
• Also, dementia or other mental health problems
• Muscle and nerve problems
• Pelvic or urethral muscle weakness

Symptoms of urinary incontinence

Some people have minor and sporadic urine leaks. Others, however, have continuous losses, in greater amounts.

Symptoms include:

• Urine leaks by putting pressure on the bladder when coughing, sneezing or laughing.
• Also, mild or moderate urine leakage when exercising or lifting a heavy element.
• Also, sudden and intense urge to urinate, followed by an involuntary loss of urine.
• On the other hand, frequent urine dripping.

5 ways to prevent urinary incontinence naturally

There are causes of urinary incontinence that cannot be avoided. However, there are some habits and tips that, in some cases, reduce the risk of suffering from it.

1. Train the bladder

A simple bladder training consists of establishing hourly guidelines for emptying it. In this way, this allows the muscles of the pelvic floor to be strengthened, which gradually reduces the continuous desire to urinate.

• To begin with, it is advisable to wait about 10 minutes each time you feel like urinating.
• On the other hand, the idea is to gradually lengthen this time until a suitable schedule is established.

2. Practice Kegel exercises

Kegel exercises or any other pelvic floor strengthening routine can help reduce the risk of this condition. In effect, these activities reduce the weakening of the pelvic muscles and help control involuntary urine leakage.

• In addition, they can be done in short periods of time, two or three times a day.

3. Reduce the consumption of irritants

There are various foods and drinks with bladder irritants. Therefore, limiting its consumption as much as possible is beneficial to avoid its weakening.

The most common are:

• Coffee
• Alcoholic drinks
• Also, hot spices
• Of course, carbonated drinks
• Citrus juices
• Chocolates
• Also, sweeteners like aspartame

4. Maintain a healthy weight

Excess body weight puts pressure on the bladder and surrounding muscles, especially when coughing, sneezing, or exerting additional force. Therefore, to avoid the development of this problem, it is essential to adopt habits to lose kilos in a healthy way until reaching a healthy weight.

• Therefore, the ideal is to seek professional advice, both with a personal trainer and a nutritionist.

5. Consume horsetail

Horsetail is an alternative remedy that helps control bladder spasms thanks to its contribution of silicon. Indeed, it acts as a urinary astringent and has diuretic properties that help eliminate retained fluids in the body.

It also helps slow the growth of bacteria in the urinary tract, which reduces the risk of infections.

Moreover, it is available in tablets and supplements. In addition, it can also be prepared as an infusion.

Do you have any risk factors for urinary incontinence? Perhaps, have you had involuntary urine leaks?

Take into account all the recommendations given and include them in your routine as a preventive method.