Incontinence can be an embarrassing health condition that plagues many seniors. According to HealthDay, as many as 35 percent of seniors living by themselves suffer from some degree of incontinence. Although living with this condition can be very frustrating at times, it can be controlled.
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Here are six ways seniors can manage urinary incontinence:
1. Try kegel exercises.
If you suffer from urinary incontinence, doing kegel exercises every day can help. These exercises improve incontinence by strengthening the muscles that control the urethra. Pull in and squeeze the muscles that stop urine flow to do this exercise. WebMD recommends squeezing for 10 seconds and then resting for 10 seconds. If you do three to four sets of kegel exercises daily, you should notice results in three to six weeks.
2. Drink plenty of water.
When you are incontinent, you may think it’s best to drink less water. In reality, not drinking enough fluids can make your urine more concentrated, which can irritate your bladder. Drink at least eight glasses of water a day to stay hydrated.
“Kegal exercises strengthen the muscles that control the urethra.”
3. Avoid certain foods.
Some foods can worsen urinary incontinence, so limiting them as much as possible is a good idea. According to WebMD, spicy foods, sugar, alcoholic beverages, citrus fruits, and caffeinated beverages can irritate the bladder.
4. Keep your weight under control.
Carrying extra weight not only increases your risk of heart disease and diabetes but can also lead to urinary incontinence. Excess weight increases abdominal pressure, raising your risk of incontinence. Lose weight by reducing your calorie intake and exercising four to five days a week.
5. Check your medications.
The medicines you take could contribute to your urinary incontinence. According to the Cleveland Clinic, alpha-blockers, diuretics, sedatives, antidepressants, and pain medications can lead to incontinence. If you take any of these medications, ask your doctor at the retirement community if there are any alternatives.
6. Don’t do any heavy lifting.
Since lifting heavy items can pressure your pelvic floor muscles, avoiding it as much as possible is best. When you need something lifted, ask a friend or family member to do it for you.
