Urinary incontinence can often be managed through lifestyle changes, providing relief and improving bladder control.
Some key lifestyle adjustments that can help women over 35 with urinary incontinence:
- Dietary Modifications: Reduce or avoid caffeine and alcohol, which can irritate the bladder and worsen incontinence. Stay hydrated but limit fluid intake before bedtime to reduce nighttime symptoms.
- Maintain a Healthy Weight: Losing excess weight can alleviate the pressure on the bladder and pelvic floor muscles, reducing incontinence.
- Pelvic Floor Exercises: Kegel exercises strengthen the pelvic floor muscles, improving bladder control.
- Regular Bathroom Schedule: Develop a consistent schedule for urination, even if you don’t feel the urge. This can help train the bladder.
- Bladder Training: Gradually increase the time between bathroom visits to improve bladder capacity.
- Smoking Cessation: Quitting smoking can reduce the risk of chronic coughing, which can trigger incontinence.
- Dietary Fiber: A diet rich in fiber can prevent constipation, which can worsen incontinence.
- Wearing Protective Garments: Consider using pads or protective garments to manage leaks and maintain comfort.
- Skin Care: Protect your skin by using mild soap and patting it gently to dry, preventing skin irritation.
- Barrier Cream: Consider using a barrier cream to protect the skin from moisture-related issues.
These lifestyle changes, combined with proper medical guidance, can significantly improve urinary incontinence symptoms in women over 35.
