We all have our daily routines. Some rituals keep us efficient and organized, like rising to an alarm clock every morning. Others, like morning walks or meditation, keep us balanced and healthy. It's these daily rituals that help bring order and peace-of-mind. And often, we accomplish our tasks and goals because we've worked them into a daily routine.
Likewise, you can help keep your daily life free of additional stress and worry by creating a routine to manage bladder weakness. Here are six ideas to consider when establishing another practical routine for your day-to-day.
Keep It Routine!
- Keep "triggers" in check. Try to limit the amount of caffeine, carbonated beverages, alcohol, spicy foods, and acidic foods such as tomatoes and citrus fruits in your diet. These foods and drinks can trigger incontinence, resulting in worse symptoms and conditions for some people.
- Keep it moving. Add a bit of physical activity to your day. Being overweight (i.e., having a Body Mass Index > 25 or a waist circumference > 35" according to the Center for Disease Control) can put a strain on your bladder and the supporting muscles nearby. Losing weight can help with your symptoms of incontinence, so take some time each day to get active! Check out the U.S. Department of Health and Human Services website http://www.womenshealth.gov/faq/physical-activity.cfm for helpful resources just for women!
- Keep Kegel-ing. Talk to your doctor about learning Kegel exercises. These simple exercises strengthen your pelvic floor muscles, which can help you control urine flow. Kegel exercises should be done at least three times each day.
- Keep protected daily and nightly. If you experience slight urine loss, try wearing DEPEND® inserts or Poise® pads or liners. They absorb leakage and odor, and prevent or reduce the likelihood of skin problems associated with urine exposure to the skin. If you have found that incontinence pads for regular or heavy urine loss are insufficient, try wearing new DEPEND® Underwear for Women or Fitted Maximum Protection. When it comes to today's protection, you just might be surprised. Styles have changed, and absorbency is trimmer, yet better than ever.
- Keep clean. Good personal hygiene is very important in managing incontinence. If you use absorbent incontinence products, and are not always able to wash with soap and water when changing your pad while away from home, keep moist wipes with you. You can pack several into plastic zipped bags and carry them in your purse or handbag.
Above All, Keep it Positive!
Every new day brings new opportunities for enjoyment. Try adding a few of these tips into your daily routine and keep doing the things you love to do!