How to deal with weak bladder?

Urinary incontinence is an occupational hazard for females. The aftermath of pregnancy can be a physical burden for some - weight gain, droopy breasts, a painful episiotomy scar , urinary incontinence.

One in four females suffer from incontinence. It is a nuisance , an embarrassment no one talks about it

It is all down to destroy of the pelvic floor muscles, which hold up the bladder , help to cease leakage, being stretched in the work of pregnancy , the birth of the kid.



After the menopause, lack of oestrogen weakens the exit valve from the bladder , it may leak if pressure inside the abdomen increases (coughing , sneezing). That is called stress incontinence.

Those stretched muscles may never regain their former tone, if a woman fails to do pelvic  exercises. They are important in the six weeks after delivering a kid, in case you require to keep away from incontinence for the remainder of your life. But pregnancy is not the sole cause.

An examination will reveal a bladder prolapse, which can be treated. The next step is to take  a bladder X-ray, a cystogram ; EMG to trace the muscular contractions in the wall ; exit valve by a bladder specialist.

Post-menopause, the lining of the bladder may become unduly sensitive to the presence of any urine ; try to empty itself - that is irritable bladder.

HRT can do much to restore pelvic floor strength after the menopause. For irritable bladder, there is bladder retraining ; muscle relaxant drugs. Then there's the all-important pelvic floor exercises that can help incontinence whatever your age.

First, contract them by stopping the flow several times while you are urinating, tensing for seconds, relaxing for seconds, then tensing them again. Next, tighten ; relax the muscles ten times, as quickly as you can so that they appear to flutter. Next, contract the muscles steadily as though you were trying to draw an object in to your vagina. Gradually build up to ten contractions, ten times every day or more, spaced over several hours.

One time you have mastered the process, you can do them anywhere, lying down, standing, watching television, even at the till.

Do"s and don"ts for your health

 Do"s 

Fruits and vegetables - they're an excellent source of fiber, and help to cut back cholesterol levels. Opt for brightly colored fruits and vegetables like tomatoes,carrots,  spinach, bell peppers, berries, oranges, papaya, etc. as they're good in antioxidants.

Whole grains -  Take whole wheat and multigrain products like whole wheat breads, rotis, pasta, brown rice, oats, ragi, jowar, bajra and quinoa.

Legumes - Sprouts, kidney beans, chickpeas, etc. are an excellent supply of soluble fibre, that helps cut back cholesterol.

Nuts and seeds - Almonds, walnuts, pumpkin seeds and sunflower seeds has omega-3 fatty acids, which may facilitate decrease dangerous cholesterol and increase good cholesterol.

Flaxseeds - an excellent source of omega-3 fatty acids and fibre, a sprinkle of this on one's breakfast cereal will facilitate improve cholesterol profile.

 Low fat milk, yoghurt, homemade paneer are wonderful sources of calcium and facilitate in reducing body fat.

Salmon and tuna, contain omega-3 fatty acids that facilitate increase good cholesterol.

Soya and soya products - Soya contains isoflavones, that facilitate stop clogging of arteries and improve cholesterol profile.

Tea - inexperienced tea particularly helps lower total cholesterol and increase good cholesterol.

Physical Activity - embrace a minimum of thirty to forty five minutes of moderate physical activity daily - brisk walking, jogging, swimming, cycling etc to extend energy expenditure and so facilitate in weight reduction.

Don'ts

Refined cereals - Maida, white breads, pasta should be cut out from one's diet fully and replaced with whole grain or multigrain varieties.

Avoid full cream dairy product like whole milk, cheese, yoghurt, butter, cream and coconut as they increase levels of dangerous cholesterol.

Processed and packaged foods - Avoid biscuits, chips, cakes and pastries as they contain high levels of saturated and trans-fatty acids, additionally to higher content of sodium.

Fatty meats - Avoid intake of fatty meats like mutton and beef, have skinless chicken and fish instead.

Fried and deep fried foods - Avoid junk foods like pizzas, burgers, fries and different deep-fried snacks. Deep fried foods contain trans-fats, that will increase one's risk of arthrosclerosis clogging of arteries.

Smoking - Smoking may be a major reason for atherosclerosis - a buildup of fatty substances within the arteries, that could lead on to angina pectoris or heart attacks.

In a nutshell, reducing calories from fats, regular physical activity along with the inclusion of heart healthy foods will facilitate to reduce weight and eventually the danger of developing heart disease.