Fear Urinary Incontinence? No more
Urinary incontinence affects 17-40% of
American women in their 40s and 50s. Stress incontinence occurs when the
urethral sphincter, the muscle that opens and closes the opening to the
urethra, loses strength, or when the pelvic-floor muscles become weak
or injured, usually as a result of pregnancy, delivery, or age.
Urge incontinence, also known as overactive
bladder, can also be caused by pelvic floor problems, but may also be
related to a weakened or overactive nervous system and the aging of the
bladder, both of which can make the bladder feel incapable of holding
much urine. Around 36% of incontinent women have both kinds.
Stress incontinence might occur during moments of physical strain, such
as coughing or a deep belly laugh. With urge incontinence, you might
leak urine as you feel the need to go suddenly and often, even when your
bladder isn’t full.
Below are some natural remedies and other solutions for better bladder
control.
Kegel Exercises
How it works: Women with stress incontinence who consistently do
pelvic-floor exercises experience a 70% improvement in symptoms, and
experts state that building these muscles may also help with urge
incontinence. This is why Kegels are a mainstay of incontinence therapy.
Jill Maura Rabin, MD, head of urogynecology at Long Island Jewish
Medical Center, states that, “Kegels work because over time they thicken
the muscles that hold your urethra and other organs in place.” She
suggests that beginners should contract their pelvic-floor muscles for 5
seconds, and then relax them for 5 seconds, repeating this 5, 10, 20
times per day.
Reprogram Your Bladder
How it works: If you suffer from urge
incontinence, bladder training may help you. With this form of
behavioral therapy, you make yourself wait when you feel the need to
urinate, gradually increasing the intervals between bathroom trips.
Yoga for Your Pelvis
How it works: Mula Bandha, a posture considered vital to any yoga
practice, involves tightening the muscles that control the urethral
sphincter, producing an effect that is similar to that of Kegel
exercises. Other postures such as the Crow, Fish, and Pike, focus on
increasing pelvic strength, which makes it easier to hold urine.
Prescription Medication
How it works: The drugs available are approved to treat only urge
incontinence, which they achieve by helping the bladder relax, letting
it hold more urine for longer intervals. These drugs include Detrol,
Ditropan, and Enablex, and are available as capsules, pills, or gels.
They help the majority of women, but they may need to be taken
indefinitely and they can cause mild side effects, such as constipation
and dry mouth.
Vaginal Pessary
How it works: this is a silicone device that you place in your vagina,
where it pushes up on the vaginal wall and urethra to help support the
bladder and uterus. If you have stress incontinence, a doctor or nurse
can fit one for you; you’ll need regular check-ups to ensure it isn’t
irritating your vagina.
Electrical Stimulation
How it works: Gentle volts of electricity, delivered through a vaginal
probe by a medical professional, may activate and strengthen
pelvic-floor muscles. Another method, used only for urge incontinence,
involves implanting a device under the skin of the upper buttock to
stimulate the sacral nerve, which connects to the bladder and
pelvic-floor muscles.
Surgery
How it works: For stress incontinence,
surgery offers a high cure rate. Doctors insert a short sling that
remains permanently in the body to help close the urethra. Generally
speaking, surgery isn’t recommended until no other options have worked.
Drink Less
How it works: According to Benjamin Brucker, MD, assistant professor in
the urology department at NYU Langone Medical Center, “If you have a
weak bladder and drink 8 glasses of water each day, reducing this to 4-6
glasses may help decrease how often you feel the need to urinate.”
Check Your Medicine Cabinet
How it works: Common drugs such as antihistamines, tricyclics, and blood
pressure medications, can interfere with muscle contraction in the
bladder and urethral sphincter, thus making incontinence worse.
Lose Weight
How it works: Having extra pounds on your body can strain your
pelvic-floor muscles, and losing just a tiny bit of weight can improve
your symptoms. In one study, 75% of women who lost 5-10% of their weight
experienced a significant decrease in urine leakage.