Urinary incontinence is a condition in which undesired urine leakage occurs. Having urinary incontinence can be a real problem for a person, either a man or a woman, and indicates that their urinary tract requires medical assistance. However, there are a few things that could be done at home to keep this problem under control. Here are some useful techniques to handle male urinary incontinence:
- Train your bladder! Try Kegel´s exercise!
Sometimes our body is able to be trained to perform new routine activities or to re-organize existing ones. The bladder is no exception. It can be trained to be emptied regularly. It takes time and effort but usually it can be done!
In order to achieve that, first try to arrange frequent visits to the bathroom and do not get disappointed if you are not able to urinate right away or, on the contrary, if your incontinence is not controlled immediately. In a few weeks, the incontinence may disappear. The idea is to plan daily programmed visits to the bathroom at approximately every two to three hours until you start to get to know what your body needs to prevent the incontinence experience. An advice would be to listen to what your body tells you!
To help your bladder through the training period, there is one exercise called Kegel which is also known as “pelvic floor exercise”. It aims at gaining bladder control through strengthening the muscles bellow the bladder. It consists of performing a series of routine steps to control the pubocoxigeo muscle, most commonly identified as the one you used to avoid “passing gas”.
Initially, it may be useful to do Kegel while you are lay down and do this until you get used to the exercise. Locate the muscle used to prevent passing gas and tense it for a short time, say two seconds at first, then relax the muscle for two seconds more and repeat the steps until at least ten sets of the muscle-tense-relaxation exercise have been performed. Usually, the entire set is repeated two or three times. The exercise can be done anywhere and anytime and it is recommended to do the sets entirely at least three times a day. Later, when you have gained some muscle control, the contraction-relaxation time can be increased up to five seconds each. It is highly likely that you will be able to control your bladder in a month or a month and a half. However, if the urinary incontinence remains, it´s time to see your doctor!
- Watch what you eat! Keep an eye on your fiber intake.
Try not to consume food that can give rise to urinary incontinence. Spicy food and chocolates may not be good for some people. Also, increasing fiber intake can prevent constipation and help balance your weight. Extra weight might put pressure in your abdomen and produce urinary incontinence. Keeping a healthy diet will do wonders for most people.
- Watch what you drink! Keep hydrated but reduce caffeine and alcohol intake.
It is advisable to drink water as much as needed but other drinks, especially coffee and alcohol, have been found to increase urination. It is important to verify how these drinks affect your current status and so, act accordingly.
- Verify your medications!
Your doctor can tell you if medications you are currently taken have anything to do with your urinating problems. Antidepressants and diuretics can influence your urination.
- Forget about smoking!
Smoking are related to urinary track issues. So, it is a good opportunity to stop smoking as soon as possible.
- Organize a daily agenda!
Planning ahead will increase successfulness of daily activities, even if planning is short and casual. Keep in mind how to prevent problems at all times.
- Keep a daily record!
Keeping a register of your visits to the bathroom as well as your food and drink intake during the day and night may help you keep track of what is good or bad for you. Doing that, you are bound to find links (sometimes unexpected) that will help you and your doctor in the prognosis of your urinary track problem.
- Consult your doctor, nurse or therapist!
Always consult medical experts since every person is different. The good news is: people with urinary incontinence problems can usually be cured!