Unintentional urinary incontinence (UI) is a condition of unexpected urinary tract leakage that is more common than many people think, especially in women. Patients may experience minor urinary incontinences when coughing, smiling, sneezing or leaking more often, causing inconvenience and making them feel self-conscious in daily activities.
According to Dr. Roopali Sehgal, Obstetrician and Gynecologist at Nobel Hygiene, most cases can improve significantly if the patient makes some appropriate adjustments in lifestyle and living habits.
Lifestyle adjustments help control urinary incontinence
Strengthening the pelvic floor
pelvic floor exercises (Kegel) help strengthen the muscles supporting the bladder and urethra. Dr. Sehgal says tightening and releasing the pelvic muscles for a few seconds at a time, done several times a day, can improve bladder control. You should practice 3 sets of 10 reps a day.
Management of drinking water
Reducing water intake does not help reduce leakage but also thickens urine, causing bladder irritation. You should drink 1.52 liters of water/day, avoid drinking too much in a short period of time and limit drinking before bed to reduce morning sickness.
Pay attention to food and drinks
Some foods that can stimulate the bladder, such as caffeine, wine, carbonated soft drinks, artificial sweeteners, spicy foods and citrus fruits. The doctor suggests replacing coffee with herbal tea and recording the eating log to identify the foods that are uncomfortable.
Maintain a reasonable weight
Excess weight puts pressure on the bladder and pelvic floor muscles. Moderate weight loss can significantly improve leakage. Activities such as walking, yoga, swimming are good choices that do not put stress on the pelvic area.
Bladder training district according to a fixed schedule
Don't wait until you have a urge to go to the toilet. Dr. Sehgal recommends going to the toilet at fixed times, such as 2-3 hours/time, then gradually increasing the time gap for the bladder to get used to staying hydrated for longer.
Quit smoking and reduce constipation
A prolonged cough caused by smoking increases pressure on the pelvic floor muscles, thereby easily causing urine stings. Constipation also has a similar effect. Eat plenty of fiber, drink plenty of water, and avoid spitting around.
Note
Urinary incontinence can improve with proper lifestyle adjustment. pelvic exercises, a reasonable diet, and scientific living habits are key to reducing symptoms and regaining confidence. Persistently making small changes every day can create clear results.
