Easy Tips For Managing Incontinence After Pregnancy

30 July 2019

Jaime Allen

After pregnancy, you may start to notice some changes in your body — especially "down there." A lot of women struggle with mild to moderate bladder incontinence. This is not necessarily a serious concern. With a few management tactics, you can keep incontinence to a minimum, and over time, return your body to its original function.

Eat lots of fiber.

Constipation can make incontinence worse since it will cause your digestive system organs to place pressure on your pelvic floor. So, to keep constipation at bay, eat plenty of high-fiber foods. Fruits and veggies are good choices, as are whole grains. Switch to whole-grain, high-fiber versions of foods like bread and breakfast cereal whenever possible.

Avoid caffeine.

Caffeine can cause your bladder to become more active, which can make incontinence worse. Steer clear of coffee, tea, and caffeinated sodas. If you currently consume a lot of caffeine, try to cut back slowly to reduce withdrawal symptoms. For example, you could make your coffee with half decaf beans for a week before switching entirely to decaf.

Lose or maintain weight.

If you are overweight, losing a few pounds can help reduce the pressure on your bladder and urethra, leading to better control over your urination. If you are at a healthy weight, avoid weight gain to avoid making incontinence worse. The healthiest way to lose weight is with a balanced, low-calorie diet and plenty of exercise. Stick to low-impact exercises like swimming and cycling after pregnancy.

Spread your drinking out through the day.

Sometimes, in an effort to make sure your daily water needs are met, you may drink several glasses of water at once. This makes incontinence more likely since your bladder will fill up quickly. Try, instead, to space your water consumption out throughout the day. Sip a little water every hour or so instead of drinking two or three glasses at once.

Do kegals.

Kegals can help strengthen your whole pelvic floor, including the muscles that help keep you continent. To do a kegal, you simply clench the muscles that you use to control the flow of your urine, and hold that clench for a few seconds. You can do kegals throughout the day whenever you think about it.

If you do not experience an increase in continence within a few weeks of implementing these tips, talk to a doctor in your area, such as Dr Jennifer Stebbing DO. There are more extensive treatments and therapies they can recommend. 

Share

Search