Ways to get past incontinence
Monday April 19 2010
Incontinence is one of the last taboos but it is surprisingly common. It is estimated that one in four of us will have a problem with bladder control at some time. And for one in 10 the lack of control extends to their bowels.
We know that many people keep this a secret, even from their loved ones, for many years. Yet it can almost always be improved.
Women are more likely than men to have bladder incontinence (32pc of the female population experience bladder incontinence compared to 13pc of men). But men are just as likely as women to develop a bowel control problem.
It's a myth that incontinence only happens to older people. While you're more likely to lose bladder control as you get older (though it's not inevitable), anyone can develop symptoms.
Overactive bladder can be caused by diabetes, bladder stones, neurological conditions such as multiple sclerosis, Alzheimer's, spinal injury and, in men, prostate problems. But for many, the cause is never found.
- Daily pelvic floor exercises can be effective at reducing leakage, but it's important to do them properly. You may have to wait three months for any benefits.
- Quit smoking -- If you smoke, you're putting yourself at risk of incontinence because coughing puts strain on pelvic floor muscles.
- The right exercise -- High-impact exercise puts pressure on your pelvic floor muscles and can increase leakage. Sit-ups can also make you leak.
- To strengthen your pelvic floor, replace jogging and aerobics with Pilates. This method of stretching and strengthening core muscles is popular as a treatment.
- Avoid lifting -- It puts strain on your pelvic floor muscles so avoid it wherever you can. When you do need to lift something, like when picking up children or shopping bags, tighten your pelvic floor muscles before and during the lift.
- Lose weight -- Being overweight can cause incontinence because of pressure of fatty tissue on the bladder.
- Deal with constipation -- Straining to empty your bowels weakens pelvic floor muscles and makes leakage worse. Never delay the urge to empty your bowels.
- Eilish O'Regan
Irish Independent
