In that moment, in the midst of the adrenaline rush, the zealousness, my overall sheer excitement, there it came: that goshdoggone oops!! That dreaded, most embarrassing postpartum issue that women, especially young women, dare not speak on!
We've seen commercials with older women, heard about it in movies, maybe even overheard gramma and mom speak about it at the dining table with aunt so and so, but how often do we young women ever really discuss the real issue of INCONTINENCE?Incontinence is caused by weak muscles or damage to the nerves in the urinary tract. As an issue affecting health and quality of life, incontinence is an issue that affects women and men alike, but more often older women, and those who have delivered children. Women experience incontinence twice as often as men. Pregnancy and childbirth, menopause, and the structure of the female urinary tract account for this difference. But both women and men can become incontinent from neurological injury, birth defects, stroke, multiple sclerosis, and physical problems associated with aging.
However, with a weak pelvic floor, women who have had children may have trouble with urine leakage because the uterus grows and in the process, strains the muscles supporting the uterus and bladder.
There are two main kinds of urinary incontinence. Some women have both.
Stress incontinence occurs when you sneeze, cough, laugh, jog, or do other things that put pressure on your bladder. It is the most common type of bladder control problem in women.Urge incontinence happens when you have a strong need to urinate but can't reach the toilet in time. Overactive bladder is a kind of urge incontinence. But not everyone with overactive bladder leaks urine.
Stress incontinence can be caused by childbirth, weight gain, or other conditions that stretch the pelvic floor muscles. When these muscles cannot support your bladder properly, the bladder drops down and pushes against the vagina. You cannot tighten the muscles that close off the urethra. So urine may leak because of the extra pressure on the bladder when you cough, sneeze, laugh, exercise, or do other activities.
THE GREAT THING IS, among the options, THERE IS A NONINVASIVE CURE!!!
No pills, no surgery, no rejuvenation or tightening creams, just a couple of simple pelvic exercises. Kegels! As simple as a matter of squeezing the pelvic floor muscles, there are a variety of ways that this could be done.
One way to locate the muscles is to contract them during urine flow when urinating. You can also practice by clenching the muscles together on your partner’s penis during intercourse. There are also Kegel weights that can be used for continence and the added benefit of a strengthened orgasm.
It is recommended to have effective Kegel exercises that you hold for 3 seconds, release for 3 seconds, repeating for a total of 10 reps. Do this for 5 minutes a day. You can strengthen your lower pelvic muscles while sitting at your desk at work, in the shower, reading or watching tv WITHOUT ANYONE EVER KNOWING! They are safe to do during pregnancy also! This will help prevent the problem of urinary leakage post delivery, and also help with an easier delivery.
From WebMD: Performing Kegel exercises
First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If your stomach or buttocks muscles tighten, you are not exercising the right muscles.
When you've found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds.
Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day. Kegel exercises are only effective when done regularly. The more you exercise, the more likely it is that the exercises will help.
The Mayo Clinic also comments on the exercises saying
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you've got the basic move. Don't make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.
There are tons of websites that discuss other options for continued issues relating to incontinence. You can check WebMD and google other remedies if Kegels aren’t effective in helping with your leakage concerns. With all medical conditions, consult your physician before starting any type of exercise routine or possible invasive treatments.
Also check out:
American Urogynecologic Society
2025 M Street, NW, Suite 800
Washington, DC 20036
Phone: 202-367-1167
Email: info@augs.org
Internet: www.augs.org
American Urological Association
1000 Corporate Boulevard
Linthicum, MD 21090
Phone: 1-866-RING-AUA (746-4282) or 410-689-3700
Email: aua@auanet.org
Internet: www.UrologyHealth.org
National Association for Continence
P.O. Box 1019
Charleston, SC 29402-1019
Phone: 1-800-BLADDER (252-3337) or 843-377-0900
Email: memberservices@nafc.org
Internet: www.nafc.org
The Simon Foundation for Continence
P.O. Box 815
Wilmette, IL 60091
Phone: 1-800-23-SIMON (237-4666) or 847-864-3913
Email: simoninfo@simonfoundation.org
Internet: www.simonfoundation.org
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