Issue Date: June 17, 2007
Bladder matters
You can improve your control.
There are some problems that people don't like to discuss, even with their doctor. Although millions of women have bladder control problems, many never seek help, either because they're too embarrassed or feel that it's just part of aging. But research suggests that you can improve the condition.
If you have bladder control problems, get a checkup. These kinds of issues can arise from a variety of conditions, some of which could require specific interventions. Also, certain drugs worsen the problem, so your doctor can review your medications with you. Once you've visited your doctor, you can implement some of these tools to regain your bladder confidence:
Lose some weight. In a study published in February 2006 in "Diabetes Care," researchers from the University of California, San Francisco, found that in women who have pre-diabetes, losing weight was associated with a significant reduction in the number of incontinence episodes they experienced each week. This occurred in women who lost only 5% to 7% of their body weight, so even a moderate drop can help.
Do Kegel exercises. Kegel exercises can improve the strength of the pelvic floor muscles that support the bladder. While sitting on the toilet, tighten the muscles you need to stop your urine flow, and hold that tension for as long as 10 seconds. Repeat up to 20 times. If you don't have time in the bathroom in the morning, practice them on the way to work, while watching TV or any time that you are sitting down for a few minutes.
Clean up your diet. Limit caffeine and alcohol to decrease urine output.
Put yourself on a schedule. Develop the habit of urinating routinely on a timetable throughout the day.
Tedd Mitchell, M.D., president and medical director of Dallas' Cooper Clinic, writes HealthSmart every week.
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