Having Problems with Incontinence? Try These Techniques for Relief


When it comes to our health, one of the most embarrassing things people don’t want to talk about is incontinence. Even the name itself makes it seem like it’s trying to hide something.

Not being able to control our bladders and bowel movements is not only inconvenient, it is embarrassing as well . There are drugs and surgeries which can help to eliminate or reduce incontinence but there are other alternatives out there as well.

Here Are Some Lifestyle Changes You Can Make To Reduce Your Incontinence

Kegel Exercises

Kegel exercises are exercises that involve stretching and flexing the muscles that wrap around your pelvis and bladder which control the flow of urine and your tightening those muscles that control your colon.

The first thing you want to do before beginning your exercise is to identify the correct muscle so you know what to target, and how it feels when that muscle contracts or relaxes.

preview-full-shutterstock_507140320The best way to do this is to identify them the next time you are going to the bathroom by trying to stop midstream. The muscles that you are using to stop yourself from going are the same ones we want to target during these exercises.

Do these exercises like you would any other exercise, by doing them in specific sets and repeating repetitions within these sets. You want to hold each rep for about 20-30 seconds to get a good stretch out of these muscles. Continue to do the exercise until you can feel a good stretch in the muscles within the targeted region.

Another thing to add is to not regularly do these exercises while you’re urinating. Doing it once or a couple of times to correctly identify the muscles we want to target is fine, but doing so regularly can cause issues like urinary tract infections so don’t make it a regular habit to do these exercises while urinating.

Lose Weight to Reduce Your Instances of Incontinence

It’s not a huge surprise to see weight loss as a solution to incontinence as losing weight tends to help with most health issues in general.

Losing weight when trying to eliminate incontinence is good not just for your overall health, but because losing weight will reduce the pressure exerted on your bladder.

For men in particular, additional body fat tends to accumulate around the midsection, amplifying the problems of incontinence.

Hit the gym and lose a few pounds and chances are it will help you reduce how often your bladder or bowels leak.

Take a Magnesium Supplement to Reduce Incontinence

preview-full-shutterstock_496545787Another effective tool when it comes to fighting incontinence is magnesium. Magnesium is an important mineral when it comes to nerve function and that helps when it comes to empting your bladder.

When you feel the urge to go, that is a signal being sent from your bladder to the brain tell it that its reaching capacity and needs to get emptied. If you don’t have enough magnesium in your system, this signal can be disrupted so to speak, it the form of spasms.

When you spasm it interrupts the signal and thus your bladder doesn’t empty all the way. This is a major cause of incontinence and having to urinate frequently throughout the course of the night.

Eat foods like bananas, yams, russet potatoes and corn to ensure that you are getting all the magnesium your body needs.

Get Biofeedback Testing

If you really are clueless when it comes to the cause of your incontinence and what muscles are being affect as a result, you should get biofeedback testing.

Biofeedback testing involves getting hooked up to a variety of electrical sensors which monitor your muscles and how they are contracting and relaxing.

This test can give the patient a better idea of what goes on in their body as far as what muscles are contracting by visually showing them this during the training session.

The data generated by all of these sensors you are wearing generates a computer graph showing you the muscles that are being worked.

The downside to biofeedback testing is that it requires professional help, usually from a physical therapist which can be costly.