|
Maintaining normal
bladder strength is an issue for
approximately 13 million Americans,
85% of them women. This issue can
occur at any age. Children may also
face it. Taking a dietary supplement
and following a good strength plan
offers hope to those who face this
inconvenience.
Strength Plan:
- Drink enough fluids - at
least 50 ounces (about 6 1/2
cups) per day. Limiting daily
fluid intake can actually
aggravate weakened bladders.
- Avoid beverages with
caffeine and alcohol, as they
can increase urine production.
- Eat food high in fiber and
avoid beverages that can
irritate the bladder (i.e.
grapefruit juice and tomato
based products).
- Maintain a normal healthy
weight
- Avoid smoking
- Get adequate rest
Perform Kegel exercise on a daily
basis. These exercises involve
strengthening the muscles which
control the flow of urine. They can
be done in just 5 minutes 3 times a
day, while sitting, standing or
lying on the floor. Noticeable
improvement in bladder strength may
be seen within 6 weeks, however, it
may take longer in some individuals.
|
A kegel
is the name of a pelvic
floor exercise, named
after Dr. Kegel who
discovered the exercise.
These muscles are
attached to the pelvic
bone and act like a
hammock, holding in your
pelvic organs. To try
and isolate these
muscles trying stopping
and starting the flow of
urine. |
| Once you have
located the muscles
simply tighten and relax
the muscle over and
over, about 200 times a
day.
These exercises can
be done anywhere because
no one knows you are
doing them. Try to
exercise while watching
TV, waiting in line,
doing dishes, just about
anytime. |
|
