As the years go by, many of us accept certain health issues as inevitable parts of aging. One such issue that often gets brushed under the rug is urinary incontinence. But is it truly a normal sign of aging, or have we been misled?

Urinary incontinence can be more than just an inconvenience; it can impact your confidence, social life, and overall well-being.

In this article, you will delve into urinary incontinence, why it is NOT a normal part of aging, and what you can do to solve it.

Let’s get cracking.

What Is Urinary Incontinence?

Do you ever laugh a little too hard and then have to run to the restroom?

Urinary incontinence refers to the involuntary leakage of urine.

It can range from a minor inconvenience to a significant disruption, affecting daily activities and mental well-being.

The condition can be caused by various factors, including weakened pelvic muscles, urinary tract infections, certain medications, and even chronic conditions like diabetes or neurological disorders.

“That’s Normal” – Debunking The Myth

It’s crucial to understand that while urinary incontinence might become more common as we age, labeling it as a “normal” or “inevitable” part of the aging process is misleading.

Such a belief can deter individuals from seeking effective treatments and solutions that can significantly improve their quality of life.

You don’t need to accept leaking, and you shouldn’t.

Let’s solve begin solving this problem for you.

4 Comprehensive Tips To Address Urinary Incontinence

Pelvic Floor Exercises

Pelvic floor exercises, particularly Kegels, play a pivotal role in enhancing bladder control. These exercises target the muscles that underpin the bladder and urethra.

A weakened pelvic floor often results in incontinence, but by consistently strengthening these muscles, one can achieve notable relief.

TIP: Perform Kegels

To perform Kegels, you must first pinpoint the muscles used to halt the flow of urine. The next step is to contract these muscles, holding the tension for a ten-count, followed by a ten-count relaxation. You should repeat this sequence ten times in three daily sessions

That you must be consistent.

Avoid Bladder Irritants

You should know by now that certain dietary choices directly increase your chances of struggling with incontinence.

Common suspects include caffeine, alcohol, spicy foods, carbonated drinks, and artificial sweeteners.

I love a glass of wine, or buffalo wings as much as the next person, but small lifestyle changes are essential to defeating incontinence.

Tip: Keep a food diary. Note down any instances of increased urgency or leakage and see if they correlate with specific foods or drinks. Adjust your diet accordingly. Repurpose this into a paragraph for me

Maintain A Healthy Weight

Third, Maintaining a healthy weight is essential in managing urinary incontinence.

Carrying excess weight, particularly in the abdominal region, exerts added pressure on the bladder and the pelvic floor muscles

This additional pressure can compromise your bladder’s ability to function properly,  increasing your opportunity to experience involuntary leakage.

Adopting a balanced diet is crucial in this regard. Nutrient-rich foods not only fuel the body but also aid in weight management

Tip: Insert food like Whole Grains, Lean Proteins, Berries, Leafy Greens, Nuts and Seeds, and Legumes into your diet.

Your bladder will thank me later!

Bladder Training

Yes, I know you’re desperate for the toilet! But wait, I promise it’s the best thing for you.

Bladder training is a methodical approach aimed at retraining the bladder to lengthen the intervals between the sensations of needing to urinate and the actual act of urination.

The process begins by establishing set times for bathroom visits, irrespective of whether there’s an immediate urge to go.

Over time, these intervals are gradually extended, allowing the bladder to adjust and hold more urine for longer durations.

Tip: It’s essential to approach this training with patience, recognizing and celebrating incremental progress, such as successfully extending the time between bathroom breaks by an additional 15 minutes. This should enable you to boost your motivation

Download Our Free Expert Report

Are you sick of the embarrassment of leaking when you cough, sneeze, or laugh? Don’t worry. Our expert t Dr. Casey Murphy is here to the rescue!

It’s not uncommon to think “I’ve had babies, I need to live with this now” but that couldn’t be further from the truth. COMMON does not mean NORMAL.

Read our expert report Top 5 Secrets To End Embarrassing Leaking.

Imagine the feeling of empowerment when you wave goodbye to incontinence WITHOUT SURGERY.

Fix Your Incontinence Without Surgery with Empower PT & Pilates

Does a sudden laugh or unexpected sneeze send you rushing to the restroom?

Incontinence can be more than just a physical challenge; it can impact your confidence, freedom, and overall quality of life.

Are you sick of temporary “fixes” that don’t address the root of the problem? It’s time to seek genuine solutions to manage and potentially overcome incontinence, restoring your confidence and peace of mind.

Empower PT & Pilates offers a FREE Incontinence Assessment, which provides an opportunity to discuss your experiences, understand the underlying issues, and chart out a personalized treatment plan.

We’re here to assist and guide you. Reach out to our Arvada location today to Contact our team or schedule a (Free!) Incontinence Assessment so we can begin looking at different treatment plans for the struggles you are experiencing.

Don’t let incontinence hold you back. Join the many who have reclaimed their lives with our guidance.

See you soon,

Dr. Casey

Other Free Resources…

Read our blog – What Could Be Causing My Pelvic Pain?

Read our blog – 6 Exercises To Help Treat Incontinence

Check us out on social media – Empower PT + Pilates Facebook / Empower PT + Pilates Instagram