THREE in four women with stress incontinence could resolve their symptoms with a simple physio rehab programme.
Here’s six ways you can do this by strengthening your pelvic floor. . .
Getty – ContributorThree in four women with stress incontinence could resolve their symptoms with a simple physio rehab programme[/caption]
Get a pelvic check
INVEST in a pelvic health check by a physio to see what’s going on.
Pelvic health physiotherapist Esther Stubbs said: “Kegels aren’t the answer for everyone – and in cases can worsen problems.
“It’s important women get checked out to see what their individual needs are.”
Stop going to the toilet ‘just in case’
THE bladder is a holding tank and should only empty when it’s full.
Esther said: “By peeing frequently you are training your bladder to want to empty when it isn’t full.”
Avoid irritation
ESTHER said: “Substances like alcohol, caffeine, citrus and carbonated drinks irritate the bladder lining, making you feel like you need the toilet more frequently. Consider cutting them out.”
Learn the ‘knack’
THE “knack” is a simple technique of squeezing your pelvic floor just before you cough, sneeze, jump or laugh.
Esther said: “This closes the bladder neck sphincter preventing leakage at these dangerous moments.”
Consider diet
DOCTOR Ghazala Aziz-Scott, women’s health specialist at the Marion Gluck Clinic, said: “A diet high in fibre will prevent constipation as persistent straining can also weaken the pelvic floor.”
Hormone health
YOUR hormones may need checking too.
Dr Aziz-Scott said: “Women in the menopause can consider taking HRT and reverse the oestrogen deficiency that makes the pelvic floor weaker.
“Local vaginal oestrogen cream is really helpful in keeping vaginal tissues healthy and preventing laxity.”