How One Woman battled Incontinence And Won
It’s not what you think. I don’t mean to say that my battle with incontinence is over, it’s just that I’m on the other side of it now.
For some time, I battled with an overactive bladder and constipation while fighting against the urge to pee every few minutes.
It was exhausting and embarrassing all at once because no matter how hard I tried, there was nothing left for me but to wear a diaper or pads constantly.
Eventually, after months of searching for relief from my symptoms through medication and dietary changes, my doctor said something that changed everything – “pelvic floor exercises.”
It was such a simple suggestion, and yet it had such a profound impact on my life.
I started doing the exercises every day and within just a few weeks I began to see a difference in how often I needed to go to the bathroom.
Now, after months of diligent work, I can confidently say I have conquered my incontinence and am starting a new chapter in life, back to being the woman that I was before the bladder issues took over.
I hope you find as much success as I have had with these techniques.
So here it is – my best tips and steps for those suffering from urinary incontinence.
How I Battled Incontinence And Won
This is a proven system that has worked for me and will work for you too!
Step 1 – Evaluate yourself
Before anything else you need to figure out what type of incontinence you have. Here is a quick test you can do to figure it out.
Do you have…
Frequent Urination? – Incontinence is the uncontrolled leakage of urine. If this is your primary concern then what you need to do is exercise your pelvic floor muscles. The exercises work by making the muscles stronger so that they are able to activate when you are ready to pee and hold the urine in.
Leakage When You Laugh, Cough, or Exercise? – If you are experiencing leakage when you do any of these activities then it is likely that you have stress incontinence. This can also be treated with pelvic floor exercises but may also require surgery in some cases.
Incontinence at Night? – Sometimes incontinence can be due to other conditions so you need to get checked out by your doctor. Make an appointment with your doctor if this is what you are experiencing.
Step 2 – Create a daily habit of pelvic floor exercises
This is the key to making this work for you because otherwise, it won’t happen! The more that you do this and the more committed you are to it, the better your chances will be of defeating incontinence.
Here is a quick plan that should work for you. To get started all you need is 15 minutes each day to complete these exercises. You can also do them at other times during the day if you want but make sure that you have a set time every day when you do the exercises.
I recommend following this routine every day for at least three months and seeing how you feel.
Three months is a good time frame because most people see results within this time. If you don’t see results within three months then I recommend seeing a doctor and getting checked out.
Here’s How I Do Pelvic Floor Exercises
I like to do them right in the morning when I wake up and before I go to bed.
First, I get out of bed and change into some workout clothes. If you want you can put on some music too because this will help ready yourself mentally for the work ahead.
Next, I set my timer for 15 minutes and get down on the floor in a comfortable position.
Now it’s time to start! I begin by contracting my pelvic floor muscles for 10 seconds and then relaxing them for 10 seconds. I do this 10 times in a row.
Then, I move on to the next exercise which is called the “bridge.” For this one, I lay down on my back with my knees bent and feet flat on the ground. I then push my hips up as if I’m trying to make a bridge with my body. I hold this position for 10 seconds and relax for 10 seconds.
I repeat this 10 times as well.
The third exercise is an advanced one and it’s called the “clam.” For this one, I put my feet together with knees out wide. Then I lift up my pelvis as high as possible and hold it for 5 seconds. After that, I relax and lower my hips back down. Again, I repeat this 10 times.
That’s all there is to it! Just three easy exercises that I can do anywhere and anytime. In about 15 minutes, they are done and I’m on my way with a ton of energy to take on the day ahead of me.
Step 3 – Clean up diet
Your body is your temple so you need to treat it that way!
When you eat foods that are full of chemicals and preservatives, your body doesn’t have the tools to break them down. Because of this, they hang around in your digestive system which is a breeding ground for gas and bacteria.
The result? Gas builds up and can cause flatulence (farting) and bloating.
If you are experiencing this on a recurring basis then your digestive system is seriously out of whack! You need to fix it so that the gas and bacteria have nowhere to go but out of your body.
The truth is, I can’t show you how to do this but I can tell you what to avoid.
Stay away from processed foods, sugary drinks, artificial sweeteners, and anything that is high in sodium.
These foods will only make your problem worse so it’s best to steer clear of them.
Instead, focus on eating whole, unprocessed foods that are low in sugar and sodium. These will help to restore balance to your digestive system and get things moving again.
In addition to this, you should also drink plenty of water every day.
Water helps to flush out toxins and bacteria from your system so it’s essential that you are getting enough of it.
Aim for at least 8 glasses per day and see if that makes a difference in the way you feel.
Step 4 – Use herbal remedies
If you’ve tried all of the above and you’re still having problems, then it’s time to bring in some reinforcements in the form of herbal remedies.
There are a number of different herbs that can help to relieve urinary incontinence and pelvic floor problems.
One such herbal remedy is confitrol24. It’s actually a dietary supplement that has been specifically designed to help with these issues.
It contains a blend of herbs that have been proven to be effective in relieving urinary incontinence, pelvic floor prolapse, and other related problems.
Best of all, it’s all-natural so you don’t have to worry about any side effects.
If you want to give confitrol24 a try, you can pick it up online here.
Conclusion
Urinary incontinence and pelvic floor problems can be a real pain, both physically and emotionally.
But don’t worry, there are a number of things that you can do to help relieve the symptoms.
In this article, I have shown you four simple steps that you can take to get started. However, these are just the tip of the iceberg.
There are plenty more strategies out there that you can use to help your body heal.
All it takes is some research and experimentation so you can figure out what works for you! But don’t forget, prevention is better than cure so start now before it’s too late! Take care.
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If you have any questions or comments about urinary incontinence and pelvic floor exercises, please leave them in the comment section below. I will answer them as soon as possible!
