Hey there, sisters!
Let's talk about a little something that happens to a lot of us, but nobody wants to admit it - peeing when we sneeze! It's not just a problem for our grannies, it's happening to us too, even in our prime years.
What's the cause?
Why does it happen, you ask? Well, it's all about that pesky pelvic floor muscle. You know, the muscle that holds everything in and keeps us from peeing our pants. When we sneeze, cough, or laugh too hard, we put pressure on that muscle, and sometimes it just can't hold up.
So, can we avoid it? Heck yeah, we can! It's all about strengthening that pelvic floor. And no, you don't only have to do those Kegels (but they do help).
I know it's not the most glamorous topic, but we're all in this together, and we can find ways to navigate it with grace and strength. Here are some self-care suggestions to help you on this journey:
Reach out to a trusted healthcare professional: It's time to team up with someone who can provide the guidance and support you need. A healthcare professional can help you understand the underlying causes of your incontinence and explore treatment options that work for you.
Nurture your beautiful body: Maintaining a healthy weight is about treating your body with kindness. Excess weight can put added pressure on your bladder, making those leaks worse. Focus on nourishing yourself with a balanced diet and engaging in enjoyable physical activities. Remember, self-care is not punishment—it's an act of love!
Hydration is key: Yes, darling, staying hydrated is important! It helps prevent urinary tract infections and keeps your urine from becoming overly concentrated, which can irritate your bladder. So, grab that water bottle and sip away, knowing you're taking care of yourself from the inside out.
Be mindful of what you drink: While hydration is crucial, certain beverages like caffeine or alcohol might trigger those pesky leaks. Take note of how different drinks affect you, and consider reducing or avoiding the ones that worsen your symptoms. You're making choices that empower you, my friend!
Train that bladder: Let's get serious about bladder training. It's all about gradually increasing the time between bathroom visits to improve bladder control. Start small, and as you gain confidence, extend those intervals. You're training your bladder like a champ!
Embrace your protection: Sometimes we need a little extra backup, and that's where absorbent pads, liners, or protective underwear come in. Find products specifically designed for incontinence that make you feel comfortable and secure. They're not just protection; they're your confidence boosters!
Dress for success: Fashion meets function, sister! Choose loose-fitting clothing and opt for darker bottoms to minimize the visibility of any leaks or accidents. Layering with a stylish jacket or cardigan adds an extra touch of confidence to your look. You're rocking your own unique style, no matter what!
Hygiene is self-care: Good hygiene is essential, my love. Take extra care of your genital area, keeping it clean and fresh. Look for gentle cleansers that are kind to your sensitive skin. Pampering yourself is never overrated!
Find your support tribe: Dealing with incontinence can feel overwhelming at times, but you don't have to face it alone. Seek out support from friends, family, or join support groups where you can connect with others who understand and uplift one another. You're never alone on this journey, my sister!
Remember, we're all beautifully imperfect, and managing incontinence is just another part of our story. Take these tips, adapt them to fit your unique needs, and most importantly, be gentle with yourself. You're a warrior, and together, we'll keep shining brightly on this journey of self-care and self-love.
Things to do at home:
First, try The Knack - a well timed pelvic floor contraction- interesting name, we know! All we can think is - My Sharona!!! we digress...
How to do The Knack? If you feel a sneeze or laugh ect coming on, squeeze & lift your pelvic floor in anticipation & watch that light bladder leakage disappear. You can do the same right before a box jump, a jump, a skip, a short run after a toddler. Watch the short video below:
Enjoy the confidence that comes from The knack. We hope this is helpful.
You can also start to strenghtn these muscles. To find the muscles: imagine that you are trying to stop the flow of urine midstream. The muscles that you use to do this are your pelvic floor muscles.
Kegels: Find a comfortable position to do the exercise. You can sit, stand, or lie down. Contract your pelvic floor muscles: Squeeze your pelvic floor muscles, pulling them upward and inward. Imagine that you are trying to lift them up and hold them there. Try avoid tightening your abdomen, buttocks, or thighs. Hold the contraction for 3-5 seconds, or as long as you can without straining. Release the contraction and allow your muscles to relax for a few seconds before doing another repetition. Repeat the exercise 10-15 times, or as many times as you feel comfortable doing. Try to work up to doing three sets of 10-15 repetitions each day.
Squats! Yep, you heard me. Squat it out, girl! This exercise strengthens your glutes, quads, and most importantly, your pelvic floor. Make sure you're squeezing those muscles as you stand back up.
Pelvic thrusts - This exercise not only strengthens your pelvic floor, but it also helps with your sex life. Win-win!
Remember, it's important not to overdo it with home exercises. Start with a small number of repetitions and gradually work your way up. If you experience any pain or discomfort, stop the exercise and talk to your healthcare provider.
What else can I do?
Now, let's talk about how osteopathy can help. Osteopathy is a form of therapy that uses manual techniques to manipulate your body's tissues and bones. It can help relieve tension and tightness in your pelvic floor, which can improve your bladder control.
So, there you have it, ladies. No need to be embarrassed about peeing when you sneeze anymore. Just take care of that pelvic floor and yourself, and you'll be good to go.
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