INCONTINENCE

INCONTINENCE: So many will suffer without asking for help.  After you’ve ruled out the need for surgery…try this:  Cut down or out caffeine and alcohol first- both are irritants to the bladder and alcohol causes the muscles to weaken – since weak pelvic floor muscles are a problem with incontinence…give this a try first.  Both are diuretics and produce more urine.  Aspartame (fake sugar) irritates the bladder as well.  Cut it out and see the difference in so many areas of your life.  Drink more pure water to cleanse but sip it throughout the day vs. drinking whole bottle at once.  KEGELS – do them…they actually will strengthen your pelvic muscles!  Practice the URGE STRATEGY- When you get the urge to pee…STOP what you’re doing and stay put.  Sit down when possible or stand quietly.  Remain very still.  Squeeze your pelvic floor muscles quickly several times but don’t fully relax between contractions.  Relax the rest of your body.  Breathe…concentrate on suppressing the urge.  Wait until urge goes away.  Walk to bathroom at normal pace (NO RUNNING J) Continue squeezing while you walk (no matter what you look like)…do this each time the urge strikes and you can re-train your muscles.  Muscles retrain…do they not?