Rushing to the toilet when your bladder is threatening to spill is bad enough. But what happens when your bladder just can’t hold on any longer?
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If you’ve experienced this urge and the resulting spillage then you’re not alone! 1 in 10 people are affected by overactive bladder and urge incontinence.
But when you feel the urge, how do you stop it? Or how can you make the urges less frequent?
Don’t worry, there are a variety of practical methods of prevention available to help fight back against urge incontinence.
Here are some top tips to stop urge incontinence:
Kegel every day - Pelvic floor exercises are essential, and the first-line treatment for tackling incontinence long term. Exercising your pelvic floor muscles can strengthen the pelvic floor, reducing your risk of incontinence, pelvic organ prolapse, and more! However many people that do manual Kegel exercises end up doing them incorrectly and cause more damage. (Learn more about Kegel Exercises)
Tiptoe – When you have the urge to go, try standing on your toes to reduce pressure on the muscles.
Distract yourself – Try to focus your attention on something other than your bladder. Yes, it’s easier said than done, but it could help to reduce the urgency.
Use the 'Quick Flick' Technique – When you feel the urge to urinate, the 'Quick Flick' technique can be applied. Contract the pelvic floor muscles quickly 3-5 times, taking slow deep breaths whilst you do so. This should reduce the need to urinate so you can hold off going to the toilet for longer intervals. .
Apply pressure – by sitting on something hard, such as the corner of a table, you apply pressure to the pelvic floor, which can help to hold back the urge.
Wear easy to remove clothing – If clothing has become a barrier, due to an issue with undoing buttons and zips on trousers for example, there are garments available that are easy to remove and put back on. They are often elasticated and lightweight.
Know where the toilet is – Always scout out the area you are going to be in before hand so that you are prepared and know exactly where and how far away the toilet is from where you are situated.
What is Urge Incontinence?
Urge incontinence is the loss of urine associated with the sudden and strong impulse to urinate that cannot be delayed. For people who have normal bladder function, the bladder muscles (detrusor) remain relaxed as the bladder slowly fills up. As the bladder gradually grows and stretches, we get a feeling of wanting to pass urine when the bladder is around half full. Most people are able to hold on after they get this feeling until they find a convenient time to go to the toilet.
However, if you are suffering from urge incontinence, the bladder may feel fuller than it is. As a result of this, the bladder contracts early when it’s not very full. This can make you suddenly need the toilet and perhaps even leak urine before you get there.
If you suffer from urge incontinence, you may also find that you have the need to frequently pass urine during the night, and wake up to do so – this is a condition called Nocturia.
What Causes Urge Incontinence?
There are a variety of factors that contribute to the development of urge incontinence.
Some of these include:
Overactive Bladder – Having an overactive bladder causes a sudden urge to urinate. This impulse can be difficult to prevent, and it often leads to involuntary urge incontinence.
Constipation – If you suffer from constipation, you often force stress upon your pelvic floor muscles when straining to go to the toilet. This stress can weaken the pelvic floor as a result, meaning you can lose control over your bladder and bowel.
Excess weight – The more overweight you are, the more stress you place on your pelvic floor muscles. This continual, heavy load can weaken the muscles and you are more likely to suffer from incontinence as a result.
Caffeine and Alcohol – These types of drinks irritate the bladder and can make overactive bladder symptoms even worse!
There are different forms of incontinence and another very common type is stress incontinence
Any form of incontinence or bladder weakness is usually a sign you need to strengthen your pelvic floor muscles and this is where Kegel8 can help. Take a look at the Kegel8 Ultra 20 Electronic Pelvic Toner to help you regain control of your bladder without the need for medications or surgery.
Original article: Kegel8 Website