Urinary incontinence is a common issue many women face, especially after surgery. While it can feel uncomfortable or inconvenient, there are proven ways to regain control and confidence. Incorporating targeted pelvic floor exercises like Kegels, bladder-friendly foods, and simple lifestyle changes can significantly improve symptoms. At Advik Homeopathy Clinic & Counselling Centre, we offer expert guidance to help you achieve lasting relief and enhance your overall well-being. Read on to discover practical strategies to manage post-surgical urinary incontinence naturally.
- Kegel Exercises
- Tighten and hold the muscles used to stop urination for 5-10 seconds.
- Relax for 5-10 seconds.
- Perform 10-15 repetitions, 3 times daily.
Bridge Pose (Pelvic Tilt)
Managing urinary incontinence, especially after surgery, involves strengthening pelvic floor muscles, improving bladder control, and incorporating dietary changes. Here’s a guide:
Exercises to Strengthen Pelvic Floor Muscles
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- Lie on your back, bend your knees, and keep feet flat on the floor.
- Lift your hips upward while engaging pelvic floor muscles.
- Hold for a few seconds, then lower slowly.
- Repeat 10-12 times.
- Squats
- Perform shallow squats while engaging pelvic muscles.
- Keep your back straight and knees aligned.
- Aim for 10-12 repetitions.
- Toe Taps
- Lie on your back with knees bent and feet lifted.
- Slowly tap one foot to the ground while keeping the other knee bent.
- Alternate feet for 10-15 repetitions on each side.
- Yoga Poses for Pelvic Health
- Child’s Pose and Cat-Cow Stretch can relieve pressure and promote bladder control.
Dietary Recommendations
- Hydration Management
- Drink water consistently but avoid overhydration to prevent bladder strain.
- Bladder-Friendly Foods
- Fresh fruits (bananas, apples, berries).
- Vegetables (leafy greens, carrots, cucumbers).
- Whole grains (brown rice, oats).
- Foods to Avoid
- Caffeine (coffee, tea, chocolate).
- Acidic foods (citrus fruits, tomatoes).
- Spicy foods.
- Carbonated beverages.
- Include Fiber-Rich Foods
- Prevent constipation, which can worsen incontinence.
- Options: Lentils, beans, whole grains, seeds, nuts, and vegetables.
- Probiotics
- Help maintain urinary tract health.
- Foods: Yogurt, kefir, and fermented vegetables like sauerkraut.
- Magnesium-Rich Foods
- Support muscle relaxation and bladder health.
- Examples: Spinach, almonds, bananas, and fish.
Lifestyle Tips
- Maintain a healthy weight to reduce pressure on the bladder.
- Establish a regular bathroom schedule to improve bladder habits.
- Avoid heavy lifting and high-impact exercises until healing is complete.
If symptoms persist or worsen, consult your healthcare provider for further evaluation or therapy options.