auty
C o m m o n c a u se s
Despite what many people think,
poor bladder control —
or urinary
incontinence —
doesn’t only affect
older people. It can be a problem for
people of all ages and backgrounds,
and indeed both sexes. It’s usually the
result of a weakened pelvic floor - the
muscles that support your bladder,
bowel and uterus.
The most common causes of a
weakened pelvic floor are pregnancy
and childbirth, obesity, constipation,
straining on the loo, heavy lifting,
a
chronic
cough
(such
as
with
bronchitis), menopause and ageing.
But the good news is, like other
muscles in the body, the pelvic floor
can be strengthened with the right
exercise (see box, right).
It’s also important to note that
certain health conditions, such as
uterine prolapse and heart disease, can
also trigger stress incontinence. So, if
How to work your pelvic floor
Kegel exercises, named after
Dr Arnold Kegel, the gynaecologist
who developed them, can be a
godsend. They consist of a simple
routine where you contract and
relax your pelvic floor muscles in a
controlled manner. If done regularly,
they can result in improved bladder
control. And the bonus? Intimacy
may also become more pleasurable.
■ It can be tricky
to isolate the
correct muscles so, if you're not
sure, a continence advisor can help.
■ One way to identify
the right
group of muscles is to stop urine
flow midstream. Only do this to
initially help locate the muscles; it’s
not a way to exercise them and it
can be harmful if done too often.
■ Squeeze the muscles
upwards
and inwards, hold for 10 seconds,
then release slowly. Repeat 10 times.
Then, squeeze and release 10 times
quickly. Aim for at least three sets of
these exercises each day. Breathe
normally, don't suck in your stomach
or your buttocks and don't squeeze
your thighs together. And the best
thing about Kegels? You can do
them anywhere, any time with no-
one any the wiser. Just don’t make
odd faces while you’re doing them!
b e t t e r y o u
A
re you worried that every laugh, sneeze or cough
could lead to a wee accident? If so, the time for
being embarrassed is over! The first thing to know is
you’re not alone. Up to four million Australians share your
predicament, most of whom are suffering in silence. But don’t
think urinary incontinence is simply an inevitable consequence
of age or childbirth - there are steps you can take to help
overcome this downright inconvenient problem. Unchecked,
it could get worse and may come to affect your quality of life.
BETTER HOMES AND GARDENS, MAY 2011 bhg.com.au 171
