Urinary incontinence affects nearly 25 percent of young women, up to 57 percent of middle-aged women, and 75 percent of older women. The annual cost in the U.S. to treat urinary incontinence in 2004 was $19.5 billion.
For the study, the researchers focused on stress and urgency incontinence. Exercises to strengthen the pelvic floor muscles, like Kegels, combined with bladder training improved mixed incontinence, which is the combination of stress and urgency incontinence. Estrogen therapy was also found to offer some relief, but it was also associated with some side effects. Another type of drug therapy, which used antidepressants, was not found to be successful in treating urinary incontinence and was associated with a higher risk of negative side effects.
Pelvic floor muscle exercises for women
Kegels
Kegels are exercises specifically for the muscles of your pelvic floor. They strengthen your ability to hold in urine, thus reducing the risk of leaks and accidents. The good thing about Kegel exercises is, they can be done anywhere at any time because they are super discreet!
To perform Kegels, simply contract your pelvic area as if you were holding in urine, hold the position for a few seconds, release, and repeat. As mentioned, this can be done anytime, because no one knows what you are doing. So whether you are watching TV or sitting in the office, you can exercise and improve your pelvic floor muscles.
Bladder training
You can actually train your bladder to hold more urine. Start by establishing your baseline – how many times do you urinate a day? Once you have an estimated schedule, start training your bladder by holding in your urine for longer durations in-between urine breaks each day. By practicing this technique, your bladder will “learn” to hold more urine over time.
Biofeedback
Your doctor will provide you with a device that will let them know if you are squeezing the right muscles while performing pelvic floor exercises. This way, you can better improve your technique in order to promote a strong bladder.
Abs and core exercises
Working out your abdomen and core will not only improve posture and strength, but can also strengthen your bladder. This is because, according to a mounting body of research, the pelvic and core muscles work together. Taking part in regular exercise with a focus on strengthening your core and back may provide you with some benefits for your bladder as well.
As you can see, there are natural methods to make your bladder. By combining home remedies with exercises, you can reduce urinary urgency and prevent the leaks.