How can I reduce the risk of incontinence?

Do you leak when you laugh, sneeze or jump? What about when you are running to use the toilet? Truth of the matter is either you or someone you know does. It is very common- one study found that 51.1% of women have urinary incontinence. Even though it is as common as flipping a coin and landing heads, it is NOT normal. Here are 3 ways you can reduce your risk of peeing your pants.:

`1. Optimize Pelvic floor muscle function

The most important thing you can do is make sure your pelvic floor muscles are working properly. They have many jobs- one being the gatekeeper of pee and poo. Many people think just doing kegals is enough to prevent incontinence, but this is not true. It IS true that weakness of the pelvic floor can lead to incontinence but tight pelvic floor muscles can also cause incontinence. Your pelvic floor muscles need to be able to fully contract and fully relax in order to do their job of keeping urine in. The best way to check if your pelvic floor is functioning properly is to see a pelvic physical therapist to assess the state of your pelvic floor muscles and give you a treatment specific to you. Treatment options for weakness include kegals, hip strengthening, and learning proper breathing mechanics. If your pelvic floor muscles are weak, stretches, breathing techniques, stress management and dilators are helpful tools.

2. Breath properly

Before having your pelvic floor assessed, an important step to take on your own is to make sure you are breathing properly. As you inhale let your belly rise and your ribs expand outward and you exhale let the belly fall and your ribs come inward. The diaphragm and the pelvic floor move together- as your diaphragm contracts as you inhale the pelvic floor muscles relax, as the diaphragm relaxes as you exhale the pelvic floor muscles contract. Stop sucking in your belly- let it move as you breathe!

3. Move your body and don’t smoke

Two other modifiable risk factors for incontinence include being overweight and using tobacco. I recognise changing these factors is easier said than done, so seek professional help if you are struggling. Being overweight increases pressure on the bladder and pelvic floor muscles which can make it harder for the pelvic floor muscles to do their job and hold in urine. Try to reach the recommendations of physical activity from the American Heart Association of 150 minutes/week of moderate intensity aerobic activity or 75 minutes/week of vigorous aerobic activity along with 2 days/week of resistance training. Find physical activity that you enjoy- whether it is yoga, pilates, running, strength training or chasing after your kids- it all adds up to make a difference.

Lets summarize:

Prioritize your pelvic floor, move your body in ways that feel good, and be mindful about how you breathe and what you are breathing in.