Many people don’t realise how common stress incontinence is, especially in women, affecting one in three aged 45 and over. Stress incontinence usually involves bladder leakage when laughing, coughing, sneezing, lifting, running, and during other activities that can put pressure on the bladder.
Though a very common problem, it can be difficult to deal with. Fortunately, there are plenty of continence products and exercises that can help with stress incontinence management, lessening the symptoms and improving your quality of life.
Products to Manage Stress Incontinence
Incontinence is not something that just goes away, but it is definitely manageable; it’s just about finding what works for you. Texi disposable diapers are a fantastic way to give yourself that boost in confidence that any accident will be caught.
There’s also no need to stress while you’re out and about or even just around the home, as seat protectors offer comfortable protection for any unexpected leakage when sitting. Seat protectors are also great for the car, so no need to worry while you’re driving either!
It’s always important to do some research about the products out there, as finding one that works is can help give you the confidence you need to live a full life. Keeping some spare disposable diapers and a seat pad in your car will bring you peace of mind when you go out, whether you end up needing them that day or not! It’s all about being prepared.
Exercises
There’s no doubt you’ve heard of ‘Kegel exercises’, but have you tried them out for yourself? These exercises are designed to strengthen the urinary sphincter and pelvic floor muscles. This can help lessen the symptoms of stress incontinence, help you gain more control of your bladder, and reduce the chance of symptoms worsening.
Kegel exercises are simple. They focus on tightening the muscles used to urinate and holding for 3-5 seconds to help strengthen pelvic muscles. With practice, you’ll gain more control over your bladder, even being able to stop mid-pee. Squats are also helpful for learning bladder control, while yoga can help you become more connected with your body and release stress and anxieties, all while strengthening your pelvic muscles.
Behavourial Changes
Changing behaviour certainly isn’t easy, but it’s extremely effective. The most obvious place to start is identifying any triggers that bring on bladder leakage. If you notice you happen to leak while you’re jumping, maybe sit on the sideline at the trampoline park with the kids.
As with all aspects of the body, diet is crucial too. Alcohol and caffeine are best avoided, as these can stimulate the kidneys and create more urine, increasing the likelihood of an accident. Restricting fluids, especially before bed, is an extremely effective method of getting through the night without an accident. You should still drink plenty of water, but spreading it out over the course of the day can help you limit the risk of issues, and you shouldn’t drink more than you need to.
Bladder training has also become a popular technique to help gain more control. This is about slowly increasing the amount of time you wait before urinating. Once waiting a certain amount of time is easy, aim to increase it, and slowly you’ll begin to feel more in control.
Be Independently You!
We have everything you need to gain that extra bit of confidence to get you out of the house! Discover a world of products that can make stress incontinence management easy. Duvet and sheet protectors, adult nappies, and pants for incontinence: You can get it all at Independently You! Browse online today and rediscover your confidence.