Did you know that one in four women suffers from bladder weakness – a common occurrence after childbirth and with aging? Well, there is something you can do! Here are some tips from TENA for achieving optimal pelvic health:
- Don’t Sweat It: More than 70% of mild bladder incontinence can be improved through simple muscle exercises that contract and relax the pelvic floor muscles. These exercises require minimal effort and can be done anywhere- in the office, on the subway or while at home watching TV – no gym clothes required.
- Maintain a Normal Weight: Carrying excess weight increases the likelihood of weak pelvic floor muscles and can also worsen bladder weakness.
- Let Someone Else Do the Heavy Lifting: Lifting heavy objects incorrectly can weaken your pelvic floor. Lift heavy objects safely by bending your knees and using your leg muscles.
- The Pelvic Health Diet: Certain foods, such a tomato based and spicy foods, can irritate the bladder. Caffeine and alcoholic beverages also contribute to leakage, so stick to bladder-friendly liquids such as water, apple juice, grape juice and cranberry juice.
- Don’t Let Bladder Weakness Hold You Back: Bladder weakness affects one out of four women. You are not alone in this condition and it doesn’t have to control your life. Pelvic floor exercises can greatly improve your pelvic health, but if you’re still hesitant to stray too far from a bathroom, consider a discreet liner or pad to help give you confidence through the day.