No More Leaks: Overcoming Urinary Leakage After Childbirth

MEDICAL DISCLAIMER: This content is for educational purposes only and is not intended to offer medical advice, or replace the recommendations of your health care provider. Always consult your doctor before beginning any exercise program. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

PELVIC FLOOR INTRODUCTION

The pelvic floor is a set of muscles that create a hammock like structure. The muscles span from the pubic bone to the tailbone. The pelvic floor has three openings running through it, the urethra, vagina and rectum. The pelvic floor muscle functions include: -Pelvic organ support (bladder, rectum, uterus) -Bowel and bladder control -Aids in pressure control with coughing, sneezing, laughing, straining, and lifting -Aids in sexual function

Urinary incontinence is described as unwanted loss of urine at any time or volume. Many women believe it is normal to have leakage after pregnancy or with aging. The truth is, no form of urine leakage is normal. The three most common types of incontinence include:

-Stress urinary incontinence is a loss of urine with increased abdominal pressure (ex: physical activity, coughing, sneezing,

laughing, lifting, etc).

-Urge urinary incontinence is urine loss associated with an overwhelming urge to void that is associated with rushing to the bathroom and not making it there in time. -Mixed urinary incontinence is urine loss that incorporates aspects of both stress and urge incontinence.

COMMON CAUSES OF URINARY INCONTINENCE:

Weak pelvic floor muscles associated with:

-Pregnancy

-Childbirth

-Obesity

-Abdominal or Pelvic Surgeries

-Menopause (decreased estrogen, causes thinning of tissues)

TREATMENT OF URINARY INCONTINENCE:

Conservative:

-Pelvic Health Physical Therapy

Medical Management (You can talk to your doctor about these options)

-Medications

-Surgeries

The average person should urinate 6 to 8 times in a 24-hour period. As we age our bladder capacity can decrease which may cause you to urinate more frequently, but usually no more than every 2-3 hours. -Your urine stream should flow easily without discomfort with a good steady stream. You should not push or strain. -An urge is a signal that you feel as the bladder stretches to fill with urine. Urges can be felt even if the bladder is not full. Urges should not be a command to go the toilet. Instead, they are signals that can be controlled with retraining. -You should not rush, hold your breath, push or strain to empty your bladder. Instead, you should take your time to allow the pelvic floor muscles to relax.

-Avoid hovering or squatting while voiding. You should always sit when you urinate to ensure the pelvic floor muscles relax and to allow for complete emptying. -Avoid going to the bathroom “just in case” or more frequent than every 2 hours. This can decrease bladder capacity. -Maintain good fluid intake. 8 glasses of 8 ounces of fluid daily = 64oz total daily. If you have blood pressure or kidney disease, please check with your MD on fluid intake recommendations. -Avoid constipation or straining. -Limit bladder irritants. They can cause increased urgency, leakage and frequency.

-Alcoholic Beverages

-Caffeinated Beverages

-Carbonated Beverages

-Coffee (Regular and Decaf)

-Cola

-Milk

-Tea (Regular and Decaf)

-Artificial Sweeteners -Candy -Cantaloupe -Cranberries -Food Colorings and artificial flavorings -Citrus Fruits (lemon, lime, orange, and grapefruit) -Guava -Melons -Peaches -Pineapple -Vinegar -Plums -Spicy Foods -Strawberries -Sugary Foods (including Chocolate) -Tomatoes & Tomato Based Products.

Overactive Pelvic Floor muscles is a condition of the pelvic floor muscles that may cause: -Increased tension at rest -Increased voluntary or involuntary contractile activity -Decreased ability to fully relax the PFMs Causes: Trauma, Infection, Pelvic Surgery, Increased mobility of the hips and pelvis joints,Stress Bowel & Bladder conditions Symptoms: -Unable to feel a PFM contraction or release -Pelvic pain that may include urethral, vaginal, rectal, lower abdominal pain -Urinary urgency or frequency -Slower urinary flow -Feeling of incomplete emptying -Inability to have sex or pain with sex

NEXT STEPS Are you ready to wave goodbye to those unwanted leaks keeping you from living your best life? Book your FREE 20-minute consult today by clicking link below. https://calendly.com/bodefinity/discoverycall?month=2020-03 RETHINK Pelvic Care. TOGETHER We are Stronger.