Urinary incontinence is a health problem faced by millions of people around the world , especially older adults.
There are many causes for this condition, from the effects of diet, being overweight to some health problems such as constipation or overactive bladder, according to the health information site Everyday Health (USA).
To reduce urine leakage, people can apply the following methods:
Drink enough water
Each person should drink at least 2 liters of water per day.
Dehydration can increase your risk of bladder leakage. When you are dehydrated, especially if you do not drink enough water, the urine in your bladder becomes more concentrated. This irritates your bladder and makes you need to urinate more often.
Everyone should drink at least 2 liters of water per day. If you exercise, sweat a lot or it is hot, you need to drink more than 2 liters.
In addition, each person also needs to monitor the color of urine. Light yellow urine means that you are drinking enough water. If the urine is dark yellow, the body is dehydrated and needs to be replenished immediately.
Urinate even though not yet sick
Experts recommend that the longest gap between two urinations is 2 to 3 hours. After this period, even if you no longer feel the need to urinate, you should still go because it will help prevent bladder spasms.
Also, if you have to go out, urinate before leaving the house. An empty bladder reduces the risk of holding urine for long periods of time and causing leakage.
Pelvic floor exercises
Squatting exercises can help improve urinary incontinence
Pelvic floor exercises such as squats and Kegel exercises can be especially beneficial for people with urinary incontinence. These exercises help strengthen the muscles around the bladder, which can help prevent urine leakage.
Losing weight
Doctors recommend losing weight to reduce the risk of urinary leakage. Being overweight, especially carrying excess fat around the abdomen, puts pressure on the pelvic floor muscles and contributes to urinary incontinence.
A study published in The New England Journal of Medicine found that women who lost 16 pounds or more in six months had a 50 percent reduction in urinary leakage. Meanwhile, those who lost 3 pounds had a 28 percent reduction in urinary leakage, according to Everyday Health.
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