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Older people may experience urinary incontinence. This is because the pelvic floor muscles begin to become dysfunctional with age, resulting in uncontrollable urinary incontinence.
What are the pelvic floor muscles?
The pelvic muscles are made up of muscle fibers and connective tissue. They are thin sheets that hold organs such as the womb, bladder and rectum in the proper position and are responsible for holding urine.
How to relieve symptoms and prevent urinary incontinence
Assoc. Dr. Apirak Santingamkul, Chulalongkorn Hospital, Thai Red Cross Society, suggests ways to relieve symptoms. And prevent urinary incontinence
Behavior modification in daily life
Drink the right amount of water
3-4 hours before going to bed, drink less water
Eating a diet high in fiber Prevent constipation
Refrain from beverages containing alcohol or caffeine, such as coffee and tea.
Avoid any triggers that cause coughing, sneezing, such as the smell of cigarettes and dust.
Control body weight
Pelvic floor muscle exercise
Sit in a chair in a comfortable position. Raise both hands to chest level and hold the ball in your hands.
Contract the pelvic floor muscles and hold the ball for 10 seconds.
At the end of 10 seconds, relax from the tense posture. And the handwriting from squeezing the ball is counted as 2 times for 10 seconds
Do this exercise 60 times a day and can be divided into 3 periods, such as morning, lunch and evening, 20 times each.
Advice from a doctor
Older adults should practice pelvic floor muscle exercises every day. Because it can help reduce the symptoms of urinary incontinence But if you have severe symptoms, you should consult your doctor for treatment with other methods.
