Urine leakage is a very common problem among women. among women, which increases as the years go by and the pelvic floor wears down. But there are ways to prevent them if you work on a series of daily habits.
In this article we tell you how to avoid urinary incontinence with 6 tipsso that you do not get to suffer from this problem so uncomfortable and annoying for so many women.
- Related article: “Vaginal dryness: what it is and how to improve female lubrication”.
Why do urine leaks occur in women?
To know how to avoid urinary incontinence, it is first good to know the origin of the problem. The most common cause of urine leakage in women is the weakening of the weakening of the pelvic floor musculaturewhich is responsible, among other things, for supporting the bladder.
This weakening or damage of the pelvic floor muscle tissue can have many causes. Pregnancy and childbirth are one of the most common causes.. But overexertion in this area, overweight, the onset of menopause and hormonal changes can also lead to changes in the tissue.
To prevent urinary incontinence, therefore, the aim is to strengthen the pelvic floor musculature and tissues to prevent their weakening.to prevent weakening and possible damage. Here are some tips to maintain a firm and strong pelvic floor to avoid this problem. so uncomfortable and annoying for so many women.
- Related article: “The 9 symptoms of menopause and how to recognize them”.
How to avoid urinary incontinence in 6 tips
By maintaining these daily habits, you can avoid weakening the pelvic floor and prevent annoying urine leakage.
Although it may seem that drinking more may make you want to urinate more and lead to more leakage, the truth is that hydrating is one of the most effective ways to prevent urinary incontinence.
Why is that? Maintaining good hydration will be vital in order to keep the walls of the pelvic floor firm and elastic.. To do this do not forget to drink your 2 liters of water daily.
2. Avoid consumption of stimulants or diuretics.
Another way to avoid urinary incontinence is to reduce the consumption of foods and drinks that can stimulate the frequency of urinary incontinence. foods and beverages that can stimulate the frequency with which you urinate.. These can be exciting drinks such as tea or coffee, alcohol, carbonated beverages or diuretic foods and drinks.
Some foods or drinks, such as citrus fruits or spicy foods, can even irritate the bladder and thus promote its weakening. It is therefore also advisable to moderate the consumption of this type of food.
3. Do not hold your breath when going to the toilet
One of the most important points to avoid urine leakage is to not to hold the urge to urinate. If you feel you need to go to the bathroom, go right away and do not hold it for too long. Holding the urge to urinate for a long time can cause loss of elasticity and firmness of the bladder.
The same happens if we go too often. In this way, what we will be achieving is to accustom the bladder to evacuate very often, so it will lose its capacity to retain and will end up increasing the frequency of urination. increase the frequency of urination..
4. Do not exert yourself
The same happens if we force the musculature when we exert too much pressure or effort to urinate or when trying to evacuate if we have difficulties, so avoiding constipation will be another way to help prevent urinary incontinence.
One way to prevent this overstraining of the musculature will be to exercise of contracting the pelvic floor while doing this or other while doing this or other types of efforts, such as sneezing, coughing or weight bearing. In this way we will avoid exerting pressure on the pelvic area at those moments.
5. Maintain a balanced diet
Diet is not only important when it comes to avoiding drinks or foods that make you want to urinate or irritate the pelvic area. Maintaining a healthy and balanced diet is also important for maintaining a good weight.
Why is that? Obesity or excess weight puts pressure on the pelvic area and facilitates wear and tear on your pelvic muscles. and facilitate the wear and tear of its muscles, which can weaken it and lead to urine leakage.
7. Exercises to strengthen the pelvic floor
But undoubtedly, the best way to avoid urine leakage is to practice daily exercises that help you strengthen your pelvic floor. exercises that help you to strengthen the pelvic floor muscles..
The most effective are the so-called Kegel exercises, which consist of the contraction and relaxation of the pelvic muscles, including the bladder, in order to have more control over this area and give it firmness.
Other exercises that can help you are those that are performed with Chinese balls, that that favor the contractions of the musculature to exercise the pelvic muscles.. You will also get many benefits with the hypopressive abdominals, which, when done correctly, allow you to work the pelvic floor muscles.
- Related article: “Strengthening the pelvic floor: Benefits and how to do it.”