For many men strengthening pelvic floor muscles combined with healthy lifestyle choices are enough to free themselves of incontinence. The earlier incontinence is treated the easier it is to manage and control its severity.
Here at Holistic Incontinence we have put together a holistic approach to managing and curing incontinence. Adopting a few of our free exercises and health tips is a great way to get results and start managing incontinence.
- Kegel Exercises:These exercises are directly involved with training the pelvic floor muscle group and are gender specific, they are a powerful way to specifically train the muscle group that controls when we go to the toilet learn to locate and activate the pelvic floor.Bladder Training:A range of simple bladder holding techniques like increasing the time you hold between emptying the bladder to increase bladder capacity. To train your bladder you must first wait for an urge to urinate and then hold your bladder for a certain period of time before going to the bathroom. It is recommended that you aim to wait for 15 minutes the first day before releasing and going to the bathroom to urinate. For the first 5 to 7 days try to stick to the 15 minute intervals before using the bathroom. As you progress over the next week increase the amount of time. This should be done until you have a decent amount of time between each bathroom visit.
- Lifestyle Choices:Our advice is holistic in nature and is a combination of many simple and easy to adopt lifestyle changes towards having a healthy body and mind. We are focused on simplifying the management of incontinence so it can be easily incorporated in to your day to day activities, click the below links for more information.General health and dietary advice, what’s good and what’s not?Correct breathing techniques and water intake habits.Mind and Emotional tips to stay empowered, happy and increase your mentally activity. This is an important part of curing any illness or disorder and if you are feeling down you may subconsciously be sabotaging or delaying your recovery (click here).Getting Active and the importance of correct body movement and maintaining a healthy body weight is important because excessive weight can increase pressure, which can aggravate incontinence.
- Water:Did you know that urine is made up of about 95% water and 5% waste?Urine is mostly water based however the rest of the contents can vary depending on the air that you breathe, what you eat or drink and what you have been exposed to. The last 5% usually consists of uric acid, urea, ammonia, hormones, dead blood cells, proteins, salts and minerals and toxins.It’s important that you drink enough fluids each day, up to two litres of natural spring water. Your urine should be a pale yellow colour if it is a dark yellow colour you could be dehydrated.Unfortunately it is incorrectly believed by some people that drinking less fluid will reduce the severity of incontinence. If you decrease your fluid intake it will irritate your bladder. This can create an increased need to urinate and urinary tract infections. Dehydration is one of the most common causes of constipation and this will also worsen the affects of incontinence.
- You’re not alone:It’s important to remember that incontinence is something that should not be managed on your own. Most men think they should mange it by themselves and feel frustrated and alone trying to deal with the problem. Some men avoid social activities as they feel that they are at a risk of being found out and they become very anxious.Many options are available for you to mange the symptoms. Allusive’s products are quick and easy to use, so no one will know any difference. They quickly disperse of liquid’s keeping you dry and odourless with complete discretion, giving you enough time to reach the bathroom and change the product.Allusive’s Pants – Pull Ups designed for moderate to heavy urine loss and light level of bowel incontinence that can be used day or night.Allusive’s Cotton Semi Flex – A unique designed cotton underwear range designed specifically to fit the flexi pads for moderate urinary incontinence. This package contains the underwear and the flexi pad.Allusive’s Flexi Pad – Designed for the active user for moderate incontinence.Allusive’s Under Pad – A high quality absorbency pad that protects bedding and furniture from spills.Allusive also has a range of wet wipes, sanitiser and odour control products.Talk to a family member or close trusted friend to help you through this time and if you are getting down you should talk to your doctor or health care professional.Contact the National Continence Helpline Ph: 1800 330 066 on their free helpline to get more advice and assistance.