The article addresses the often-taboo topic of urinary leakage in women, highlighting its impact on quality of life across different life stages. Authors Julie Cantournet and Alexia Cornu offer practical, accessible solutions to prevent incontinence and protect the perineum. Their advice includes adopting an active lifestyle, managing toilet habits, exercising the perineum without obsession, and controlling abdominal pressure. These straightforward strategies promote pelvic health without requiring sophisticated equipment or strict regimens.
Urinary leakage, often a sensitive topic, impacts many women at various stages of life, whether after childbirth, during menopause, or due to intense physical activity. These issues can lead to discomfort and significantly affect daily living. However, it is important to understand that incontinence isn’t an unavoidable fate. With a few straightforward lifestyle adjustments, you can effectively reduce the risk of these issues.
In their informative resource, physiotherapist Julie Cantournet and sports coach Alexia Cornu provide accessible solutions to support and care for the pelvic floor. Their recommendations involve simple, non-restrictive practices that can be seamlessly incorporated into everyday life. Here are four easy yet effective methods to prevent incontinence and maintain pelvic floor health.
1. Maintain an Active Lifestyle
Preventing bladder weakness starts with an active and healthy lifestyle. The experts agree that regular activity is crucial, but it’s not necessary to overexert yourself. The focus should be on consistent and manageable movement. Engaging in physical activity helps keep muscle tone intact, including that of the pelvic floor.
Be cautious not to overtrain or take part in exercises that excessively raise intra-abdominal pressure, such as conventional crunches. Instead, opt for gentle activities like brisk walking, swimming, or yoga that benefit the entire body without putting undue stress on the pelvic area.
2. Pay Attention to Bathroom Habits
Managing your bathroom visits effectively is one of the simplest yet often neglected strategies. It’s crucial to respond to the urge to urinate promptly rather than delaying. The body sends clear signals that should be acknowledged.
Additionally, your posture while using the toilet can impact leakage prevention. Julie Cantournet suggests adopting a comfortable position with knees slightly elevated, perhaps by using a small stool. This posture promotes relaxation of the pelvic floor muscles, making urination easier. Remember to avoid straining, as this can elevate pressure on the pelvic floor and may weaken it over time.
3. Exercise Your Pelvic Floor Mindfully
The idea of strengthening the pelvic floor is common, but it can lead to stress if it feels overly demanding. Experts advocate for a more relaxed approach, emphasizing that the pelvic floor operates independently. It doesn’t require constant focus but benefits from natural movements integrated into daily life.
Engaging in occasional exercises like Kegel motions can help strengthen and relax the pelvic floor, provided this doesn’t turn into a rigid routine. The goal is to promote suitable movements in ordinary activities. For instance, when standing up from a chair, slight abdominal engagement can gently activate the pelvic floor.
4. Control Abdominal Pressure
The pelvic floor endures considerable pressure from physical activities and everyday tasks. Therefore, effectively managing this pressure is essential. ‘When lifting anything, even if it’s light, draw in your lower abdomen slightly to minimize pressure on the pelvic floor’, advises Alexia Cornu.
This simple adjustment can significantly lower the likelihood of organ descent and urinary leakage. It’s also beneficial to keep this technique in mind during abdominal-straining exercises or when carrying items.