Maybe you lose few drops of urine when laughing really hard or have a sneezing allergy induced. O happens for no reason at all that crashed with the urge to go and could not find a restroom in time. Whatever the scenario, urinary incontinence is very distressing. As might reassure you to know that millions of women experience some degree. And despite hitting 25 percent of women under 21, the ramps until middle age: half of all women over 40 have accidentally peed a little, explains Robert M. Centor, MD, chairman of the American College of Physicians (ACP).
Any woman can find herself springing leaks, but is most common in people who have been pregnant, had a traumatic birth, are overweight or obese, and those who have experienced a urinary tract infection or constipation. What is the common denominator here? All these factors can weaken the pelvic floor muscles, making it harder to keep them.
Because it is so common but rarely discussed or addressed front during its annual review, the ACP has released new guidelines on how women of any age can reduce or eliminate the likelihood of urinary incontinence. The guidelines, published in the Annals of Internal Medicine compared the two types of incontinence: stress incontinence, which happens when you release a little urine after laughing, coughing, or sneezing; and urge incontinence, the type that is characterized by a sudden need to hit the bathroom … and an embarrassing accident if they do not in time.
If you deal with stress incontinence, your first line of defense is Kegel exercises. Yes, the same pelvic floor squeezes heard you can make your most intense orgasm are also very effective to tighten the muscles that hold the bladder in place, which is less likely to leak, according to the guidelines. You know how: Alternate tightening and then relaxing the muscles that control urine flow. The great thing about Kegel exercises is that cost nothing and are free of side effects, says Centor.
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For women with urge incontinence, the ACP suggests talking to your doctor about bladder exercises that help “train to” you keep the momentum going and prevent accidents. If not do the trick, the ACP recommended prescription drugs. The only exception: If you are obese, weight loss and exercise can be the first point of reference to keep you dry. “Excess weight puts pressure on the bladder, making urination is stronger and more difficult to control,” said Centor.
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