Contents:
- Medical Video: The Secret Reason You Constantly Have to Pee
- How do you deal with urinary incontinence?
- 1. Kegel exercises
- 2. Make a small note
- 3. Maintain an ideal body weight
- 4. Limit alcohol and caffeine
- 5. Yoga
Medical Video: The Secret Reason You Constantly Have to Pee
Urinary incontinence is a condition where you cannot hold your pee so that the urine comes out suddenly. Although this condition makes the sufferer embarrassed, urinary incontinence is a common problem for anyone, whether it's a woman or a man. Now, so as not to be constantly embarrassed by this, you can do several ways to deal with urinary incontinence and prevent it from happening again.
How do you deal with urinary incontinence?
Urinary incontinence is a loss of bladder control which causes urine leakage. Here are ways you can reduce the symptoms of this condition.
1. Kegel exercises
Maybe you are a little familiar with this one gymnastics. Kegel exercises can strengthen the pelvic floor muscles that support the organs in the area, improve bladder control, and prevent urine leakage.
Well, if you have weak pelvic muscles, when you cough, laugh, or even sneeze, your urine will come out suddenly, so that your pants are unwittingly wet.
A study from the University of Otago in New Zealand showed that people who performed routine Kegel exercises, in fact 17 times faster recovered from urinary incontinence.
In addition, Kegel exercises have also been shown to overcome urinary incontinence that often occurs in women entering menopause.
How to do Kegel exercises
Kegel exercises can be done while lying down, sitting, standing, or walking. But it's your first time doing it, it's better to do it while lying down by bending your knees.
- Look for your lower pelvic muscles first. To find out, you can try as if to stop urinating when urinating. Muscles that can hold urine are called the lower pelvic muscles.
- Perfect your technique. Tighten your lower pelvic muscles, hold contractions for five seconds, then relax for five seconds. Try four or five times in a row. Practice so that the muscles can contract for 10 seconds at a time, then relax for 10 seconds.
- Try to focus on tightening your pelvic floor muscles to get the best results.
- During tightening the pelvic muscles, do not hold your breath and do not tighten the abdominal muscles, thighs, and buttocks.
- Relax your lower pelvic muscles for 3 seconds.
- Repeat three times a day, and try to do 3 sets and 10 reps.
2. Make a small note
Make notes in a small book that you can carry everywhere. This book aims to record the time you urinate, if you really have emptied your bladder, the distance between each time you go to the bathroom, and other related information.
You can do this to reduce symptoms and overcome urinary incontinence.
In addition, in the booklet write a number of things such as:
- Schedule time to go to the bathroom. It aims to reduce the time to urinate every day.
- Observe the distance of your time to the bathroom, gradually extending the duration.
- Delay urination. If you feel like urinating, try to hold it for about 5 minutes. Slowly keep delaying the urge to pee until you can get the duration to the bathroom 3-4 hours.
3. Maintain an ideal body weight
If you have excessive weight, then you are more at risk of experiencing urinary incontinence. A study that included women over the age of 70 found that women with ideal body weight and body mass index had a 2 times lower risk of developing urinary incontinence than women who were obese.
Well, so that the body mass index is still ideal, you must live a healthy lifestyle, such as:
- brisk walk for 30 minutes 5 days a week
- reduce the number of calories you consume
- multiply eat fruits and vegetables
- avoid sweet snacks
- reduce saturated fat
- avoid processed foods
If indeed you have a problem with weight, you can consult a nutritionist so you can plan the right diet according to your needs.
4. Limit alcohol and caffeine
Alcoholic and caffeinated drinks can increase urine production. So, if you drink too much or have lots of alcohol and caffeine, your bladder will fill up quickly and it is very possible that the urine will come out suddenly.
A study published in the Journal of Urology reports that drinking two cups of coffee per day can increase the risk of urinary incontinence in men. The study also found that men who consumed more than 234 milligrams of caffeine every day had a 72 percent chance of developing this condition.
While other studies have found that women who consume caffeine as much as 204 milligrams or more per day, are at high risk of experiencing this urinary disorder.
5. Yoga
In fact, yoga movements are not only good for the body muscles, but also the muscles around the bladder. Of course, if the bladder muscle is strong, you will be able to control the feeling of wanting to urinate.
Besides strengthening muscles, yoga is also good for those of you who are easily stressed and depressed. In this way, the body will relax and manage stress better.
This turned out to be related to this bladder problem. Urinary incontinence is said to occur also due to the body being too stressed, high anxiety, and depression.
Therefore, yoga is a powerful enough way to overcome urinary incontinence due to stress.
If you have tried various methods above, but still not successful, you should consult a urologist to get the right treatment both with medication and surgery.
