6 Shocking Days to a Life WITHOUT Menopause Incontinence
Day 1: Pelvic Floor Exercises (Kegels)
Begin daily pelvic floor exercises to strengthen muscles that support bladder control, a well-proven method to reduce incontinence symptoms.
Day 2: Hydration Management
Drink enough water to stay hydrated but limit bladder irritants like caffeine and alcohol, which can increase urinary urgency and frequency.
Day 3: Mindful Bladder Training
Start timing bathroom visits to train your bladder, gradually increasing the intervals between urinations. This helps improve bladder control over time.
Day 4: Diaphragmatic Breathing
Use diaphragmatic breathing techniques to reduce stress, which can contribute to urinary urgency by improving overall body relaxation.
Day 5: Regular Exercise
Incorporate 30 minutes of moderate exercise like walking, which can improve bladder function and overall health.
Day 6: Dietary Adjustments
Avoid spicy foods, artificial sweeteners, and citrus that can irritate the bladder and increase incontinence symptoms.
