Our advice to put an end to urinary leakage!
Pregnant women, young mothers, big athletes, small urinary leaks can quickly ruin our lives (or in any case, taint our femininity!). Whether it is a simple relaxation of our perineum or our bladder which empties under the contraction of our abs (because we coughed or laughed a little too hard), fortunately very simple solutions exist and we reveals them to you here. Of course, if you have urinary leakage other than occasional ones, make sure that it is not hiding something more serious (it is better not to laugh in the case of a tumor, fibroid, or prostatitis for example). Also, if you have any doubts, consult your doctor to be sure that everything is okay. Once the risks have been ruled out or if the problem is strictly one-off, here is our advice to remedy it.
1. Tone your perineum
To tone your perineum, nothing could be simpler! You can practice contracting it on your own, taking care not to strain your abs. If you have difficulty regaining your sensations, use the famous geisha balls (yes, the ones lying at the bottom of your dresser drawer and that you bought a few years ago to make your darling dream!). And if you are too lazy to work alone, you can call a physiotherapist who will help you strengthen your perineum.
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2. Go pee every hour
To retrain your bladder and prevent leaks, another tip that works well is to establish a little ritual where you urinate every hour for a week, even when you don't feel like it. Gradually, you space out another 15 minutes, then 30 minutes and so on until you go every two hours. Thanks to this, you will no longer spend your time worrying about leaking!
3. Drink sensibly and consciously
It may seem obvious, but if you drink 2 liters of water per day with your three coffees and your two cups of herbal tea in the morning, you can imagine that you are overloading your bladder and urinary leakage is therefore not a coincidence. Additionally, theine and caffeine are considered poisons by the body. As the latter works very well, it will do everything in its power to eliminate them quickly in the toilet. Hence the fact that theine and caffeine excite our bladder and cause diarrhea. So, if you want to act on your leaks, reducing your consumption can play a considerable role.
4. Don't hold back
Another obvious point, but it's not really obvious: don't hold back, both from drinking and from going pee. We know, we understand you, you have a lot of work, you're running everywhere and you don't have time to take a 2-minute bathroom break or drink a glass of water. Except… your body needs to hydrate and eliminate. Going against one or the other risks causing other problems for your health.
5. Relax
Sometimes, under the action of significant stress, our bladder becomes overactive and this is when urinary leakage occurs. So, to avoid this, breathing, meditation, yoga or even pilates are useful exercises to practice on a daily basis to allow you to reconnect with your feelings and relax.
6. Eat better
Being overweight and constipation also play a considerable role in urinary leakage. Also, we advise you to limit refined industrial products, alcohol, chocolate (yes, even it!), sugary drinks, dairy products as well as gluten and to favor a diet rich in fiber, fruits and in vegetables. Finally, remember to add good fats such as vegetable oils, avocado, small fatty fish and oilseeds (almonds, hazelnuts, etc.).
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