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 “Don’t make me laugh, I”ll pee my pants!”, Is an expression heard amongst women?

If you’ve experienced pregnancy, surgeries, or menopause, you can probably relate to this.

Beyond Kegels states:

Twenty-five to thirty percent of adults 25-55 years old has experienced bowel and bladder problems at some time of their life.”

This percentage increases by 10% in adults sixty-five or older and even children have nighttime wetting.

I’ve witnessed this myself with my child when we were transitioning pre-schools; fear and stress created constipation and led to bedwetting every single night for seven days.

“It’s just part of menopause; It’s part of getting old,” are other expressions we hear.

But is there any truth to it?


5 Steps to Stop Stress & Urge Incontinence

#1 Reduce Constipation

  • The pressure of constipation {and even excessive coughing} weakens the pelvic floor and decreases its ability to hold in urine. Try these tips to reduce constipation.
    • Try to increase your daily water consumption – up to 8 Glasses/day
    • Avoid coffee as much as you can (as this leads to dehydration)
    • Increase your fiber!  Reach for 20-35g/day (i.e., fruits, vegetables, whole grains, and beans)
    • Reduce meat, cheese, and ice cream! These tend to cause constipation 
    • Walk 30 minutes a day
    • Use the bathroom at the first urge to eliminate
    • Use the toilet at a consistent time every day
    • Try Hara massage; massage your abdominals in a clockwise direction 
    • Add Flaxseed to your diet: Grind a cup of flaxseed and store in the refrigerator. 
      • Take 1 tbs. of ground flaxseed and add to your food daily.
      • Add Psyllium Seeds – Bowel movement can occur 6-12 hours after consumption.
      • Soak prunes or other dried fruit in water or apple juice until softened
    • Add Fruits like apples, pears, apricots, and cherries
    • Add Molasses to your food! This is a gentle laxative and high in iron

Herbs to reduce constipation & incontinence

  • Licorice (Glycyrrhiza glabra)- Sweet and soothing for your urinary tract.  As this is known to increase your blood pressure, caution if you have high blood pressure. 
  • Slippery elm (Ulmus rubra) or Marshmallow root- Known as a mucilaginous botanical, this soothes your digestion and urinary tract. 
  • Are you constipated? These botanicals can reduce constipation
    • Dandelion Root (Taraxacum officinale)
    • Yellow dock root (Rumex crispus), 
    • Senna Leaf and Pod (Cassia senna)- Use only after the first trimester of pregnancy and only for 1-2days.

#2 Engage & Stretch Your Pelvic Floor

Where is your pelvic floor? Watch the video below to learn more. But keep in mind…

  • Your pelvic floor can be tight and cause leaking
  • Your pelvic floor can be weak and cause leaking
  • or both!
  • So we want to learn how to stretch AND strengthen your pelvic floor.  How? Watch this video 👇

#3 Practice Diaphragmatic Breathing

What is that?

Diaphragmatic breathing is a deeper breath that allows the abdominals to relax. 

👉Think of breathing side by side like a bellow.  Let your abs go!!!

This regulates the pressure in the abdominal cavity and releases tension and tightness in the pelvic floor. 

Are you “gripping?”

Women say they feel tense or tight in their core and pelvic floor when they have incontinence. Diaphragmatic breathing releases this tension.

How do you practice this breath?

  • 1. Begin by sitting on a hard chair or bench and pull your “flesh away” so you feel your sitz bones.  If you are on the floor sit high on blocks or a firm cushion.
  • 2. Inhale-Envision the diaphragm moving downward, the abdomen contents are displaced outwards and the pelvic floor bulges
  • 3. Practice 3 ways: put both hands on your ribs and breathe into your hands 3-4x, place hands on your belly and allow it to push into your hands 3-4x, and last place hands on your collarbone and feel your breathe rise above your heart.

#4 Reduce Your Stress

  • As your bladder fills up it sends nerve messages to the brain to tell it when to empty your bladder. 
  • When we “go to the bathroom, just in case”, we are actually decreasing the size of urine our bladder can hold therefore making the problem worse. 
  • By relaxing your nervous system, you can change the response your brain triggers when your bladder is full.

How do we relax our nervous system?

  • Meditate daily
  • Drink herbal teas
  • Add adaptogens to your diet
  • Exercises daily
  • Journal

#5 Try Homeopathy

Homeopathy is safe, gentle, and affordable and can be used with children and adults alike. 

The key to homeopathy is finding the right remedy for your specific symptoms. The theory “like cures like” implies you are seeking the specific remedy for your unique symptoms.   

Which homeopathic remedy is right for you? Read this post: https://www.drhomeo.com/homeopathic-treatment/24-best-homeopathic-medicines-for-urine-incontinence/

Conclusion

Incontinence is common but not necessary.  You can stop incontinence at any age when you address your pelvic floor strength and flexibility, your digestion, and reduce inflammation in your urinary tract.

Want to learn more? Book a health consultation or grab the freebie below if you’re postpartum and want to learn how Pelvic PowHER – my online course to help heal diastasis recti and reduce incontinence can help you.

5 Steps To Stop Stress & Urge Incontinence
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