1. Train Your Bladder | 2. Stress Incontinence Therapy | 3. Acupuncture Points for Urinary Incontinence | 4. Fiber Intake | 5. Hydration | 6. Bladder Irritants | 7. Healthy Weight | 8. Smoking | 9. Professional Guidance | Key Takeaways: How to Improve Incontinence Symptoms

Bladder control problems affect millions of people worldwide. Imagine how leaking urine can reduce the quality of your life. Many people experience this daily. Older adults face more risks. Yet, none is safe.

But you can control these incontinence symptoms. You can do this by making simple diet and lifestyle changes. Medications and surgeries can be necessary at some point. But, the ideal habits are very effective. They can save you many trips to the bathroom. Read on for crucial changes you can make to help manage incontinence.

1) Train Your Bladder.

Increasing your bladder’s capacity helps to reduce your trips to the bathroom. You can train your bladder to achieve this. You can regain the ability to hold urine for extended periods.

Bladder training involves increasing the time between bathroom visits.

Start by setting a regular schedule for these visits. This step is essential even if you feel no urge. Start urinating every hour. Do this for a while and then extend it to every 2 hours. Try to reach a more manageable schedule.

Minimizing pressure on the bladder can help simplify the training. Remember to wear comfortable clothing for better bladder control. Wear adult briefs that give you an extra layer of protection. Suitable clothing helps to train your bladder without fearing accidental leaks.

2) Stress Incontinence Therapy.

Stress incontinence therapy strengthens the pelvic floor muscles. This group of muscles supports the bladder and urethra.

Pelvic floor exercises are essential to treat urinary incontinence. This is especially true for stress incontinence. These exercises strengthen the muscles supporting the bladder and urethra. So, they help to improve their ability to control urine flow.

Pelvic Floor Trainers

Pelvic floor trainers can enhance Kegel's effectiveness. Biofeedback trainers offer valuable feedback on muscle contractions. These devices can help people recognize and isolate the correct muscles. They guarantee proper contraction technique and track progress over time.

This allows people to improve their sense of pelvic floor muscle role. This helps them achieve optimal results from their Kegel exercises.

In some cases, Stress Incontinence therapy also include Electrical Stimulation. Mild electrical currents can stimulate the pelvic floor muscles. This stimulation strengthens them and aids in their contraction. It helps improve overall muscle tone.

Additional Reading: Exercises for Pelvic Floor Power

3) Acupuncture for Urinary Incontinence.

Acupuncture is a traditional Chinese medicine practice. It involves the insertion of thin needles at specific points on the body. This practice seems to influence the flow of energy (Qi). It also regulates bodily functions.  

Studies show acupuncture can help urinary incontinence. It is especially effective for stress incontinence. This can result from increased abdominal pressure. For example, when we cough, sneeze, or exercise.

What are the Benefits of Acupuncture for Urinary Incontinence

Scientists still don't understand the exact mechanisms of acupuncture in treating urinary incontinence. Nonetheless, studies have shown that it can be an effective and safe treatment choice for many people. These are the main three benefits:

1. Relaxing pelvic floor muscles.

Acupuncture can help to relax overactive pelvic floor muscles. These muscles can contribute to urinary urgency and frequency.  

2. Improving bladder control.

Acupuncture involves stimulating specific points in the body. These points are on the lower back and abdomen. This technique can help to improve bladder control. It can also reduce involuntary urine leakage.  

3. Reducing stress.

Stress can notably exacerbate urinary incontinence symptoms. Acupuncture can help to reduce stress and anxiety. So it can indirectly improve bladder performance.  

Acupuncture Points for Urinary Incontinence: A Self-Help Guide

You can also self-stimulate some points through acupressure. For urinary incontinence, some commonly used acupuncture points for self-acupressure include:

Spleen 6

It is about three finger-widths above the inner ankle bone. Gentle, sustained pressure on this point can help regulate the role of the spleen. It can also support the kidney role, which is important for bladder control.

Stomach 36

This point is below the kneecap. It is about four finger widths below the outer edge of the kneecap. Stomach 36 is a general strengthening point. It can help regulate the digestive function and improve overall health.

Conception Vessel 3

Located two inches below the navel. This point is key for regulating the operation of the lower abdomen and reproductive organs. So, it is a great acupuncture point for urinary incontinence.

Consult with a qualified and experienced acupuncturist. They can discuss your specific condition. So you can decide if acupuncture is appropriate for you.

4) Increase Fiber Intake.

Fiber is crucial for digestive health and impacts the bladder. Constipation especially affects those with incontinence. Inefficient bowels can increase bladder pressure and leakage.

A high-fiber diet limits this. Try to include:

• Fruits: apples, pears, and berries.

• Vegetables: broccoli, spinach, and carrots.

• Whole grains: oats, brown rice, and quinoa.

• Legumes: beans, lentils, and chickpeas.

High-fiber foods are beneficial for bowel and bladder health. Fiber prevents bloating. It minimizes bladder discomfort while promoting healthy digestion.

5) Stay Hydrated.

Adequate hydration is essential for managing incontinence. Dehydration can lead to concentrated urine. That is a significant cause of bladder irritation.

Excessive fluid intake instead, can result in frequent trips to the bathroom. Find a balance to avoid these risks.

Drink smaller amounts of water throughout the day. This method prevents sudden surges. It is better than consuming large quantities at once. Aim for 6 to 8 cups of water per day for the best results. Adjust according to your body’s needs.

6) Limit Bladder Irritants.

Avoid bladder-irritating diets, such as those containing caffeine (found in coffee, tea, and sodas) and alcohol.

Spicy foods, citrus fruits, and acidic foods do the same. These substances irritate your bladder. They increase urine production and can aggravate urinary incontinence.

Reduce these bladder irritants to experience significant improvements. You can opt for herbal tea. Decrease the intake of acidic and spicy foods. This helps keep better bladder control.

7) Keep a Healthy Weight.

Carrying excess weight places added pressure on the bladder. That affects the pelvic floor muscles.

This pressure can increase the likelihood of stress incontinence. That causes bladder leaks during physical activities. For example, you can experience it when you cough, sneeze, or exercise.

Additionally, excess weight can weaken the pelvic floor muscles. That will make it more difficult to control the bladder.

Keep a healthy weight to improve bladder control. Weight loss helps reduce pressure on the bladder and strengthens pelvic muscles. Regular aerobic exercise can improve your muscle tone to promote bladder functionality. If you're short on time, try this super-effective workout. In only 10 min, you can blast your belly fat!

8) Quit Smoking.

Smoking is a significant risk factor for incontinence. Chronic coughing is common in smokers. Unfortunately, it places extra pressure on the bladder. Due to this, it weakens its ability to control urine.

Furthermore, nicotine can irritate your bladder. This feeling increases the symptoms of incontinence. Thus, you can quit smoking to improve bladder health. It can also reduce the risk of other related conditions.

9) Seek Professional Guidance

Dietary and lifestyle changes can improve incontinence symptoms. Nonetheless, it is essential to seek professional advice at some point.

If the symptoms become more frequent, see a doctor. Professional assistance is also ideal when lifestyle changes do not help you.

A healthcare provider can perform health screening tests. They can assist in identifying the root causes of incontinence, such as pelvic floor dysfunction, which is a common cause.

Neurological conditions are also possible causes. Health specialists find the real issue. Besides, they can also recommend targeted treatments.

Key Takeaways: How to Manage Urinary

Incontinence Symptoms

Incontinence can be a challenging condition. It's important to remember that it's manageable. Lifestyle changes can significantly improve symptoms. They can enhance your quality of life.

• Dietary adjustments are crucial. Increase fiber from fruits, vegetables, and whole grains. It regulates bowel movements and reduces bladder pressure. Limiting caffeine and alcohol lessens the urge to urinate.

  
  

• Stress incontinence therapy focuses on strengthening the pelvic floor muscles. These are a crucial part of controlling urine leakage.

  
  

• Bladder training involves gradually increasing the time between bathroom visits. It helps to strengthen the bladder muscles and improve control.

  
  

• Maintaining a healthy weight is essential. Excess weight can put extra pressure on the pelvic floor muscles.

  
  

• Quitting smoking is another crucial step. Smoking can irritate the bladder and worsen incontinence symptoms.

  
  

• Acupuncture can be a valuable therapy for urinary incontinence.

  
  

• Combining self-acupressure for urinary incontinence with acupuncture can relax pelvic floor muscles. It also improves bladder control and reduces incontinence symptoms.

  
  

• In some cases, the symptoms can persist. If this happens, seek professional guidance. You have many ways to manage incontinence. Each lets you regain control. They can also reduce the frequency of incontinence episodes.