Urinary incontinence is a term used to describe any loss of bladder control, ranging from the small, occasional leak to a complete lack of urinary regulation. This is a common issue that can have a significant impact on a person's life and comfort. Below are a few tips to help you better manage urinary incontinence.

How to Deal With Urinary Incontinence

1. Exercise Your Pelvic Floor

The pelvic floor encompasses the series of muscles that support the bladder. The pelvic floor can weaken as a result of pregnancy, menopause, prostate surgery, chronic constipation, and lifting heavy objects, among many other causes. Strengthening the pelvic floor through exercise directly builds up the muscles that help control urination. For a slow pelvic exercise, do the following: Without squeezing the buttocks together, raise the muscles surrounding the anus, as if you are trying to prevent flatulence. At the same time, raise the muscles surrounding the urethra, as if you are trying to stop or prevent urine from flowing. Try to hold this position for 10 seconds, slowly let out the tension for 10 seconds, and repeat the action until the pelvic floor muscles feel tired

2. Maintain a Healthy Weight

Overweight bodies are more prone to urinary incontinence. Aim to eat a healthy diet that’s low in saturated fats, full of fresh vegetables and fruits, and minimizes carb and sugar intakes. Do at least 30 minutes of cardio exercise each day. Calculate your body mass index to maintain your target weight.

3. Address Constipation Issues

When you strain to empty your bowels, the bladder is strained as well. Over time, this can weaken the pelvic floor and be a major contributor to urinary incontinence. Promptly address any constipation issues. Increase your consumption of fiber — raspberries, green peas, lentils, and barley are excellent food sources — or take a daily fiber supplement.

Never be embarrassed to seek help for urinary incontinence. Dr. John P. Judd at Midwest Urogynecology is here for you. Located in St. Louis County, MO, Dr. Judd and his team offer comprehensive gynecology and urogynecology services. From incontinence and routine urinary tract infections to endometriosis and ovarian cysts, they provide state-of-the-art treatments and compassionate care. Call (314) 596-9955 or visit their website to learn more about their services and to schedule an appointment.