During pregnancy it is given that your body will undergo tremendous changes and you'll have absolutely no control over any of it. Every trimester brings new emotional and physical challenges. Expecting a baby can truly be a roller coaster ride with ups and downs. You can enjoy the pregnancy glow and experience the spectacular feeling when your baby move or kick for the first time. On the other hand you need to be well equipped to face morning sickness, souring hormones, temporary incontinence and pregnancy induced stress.
Expecting mothers need to be careful about involuntary urine leakage when they cough, laugh, sneeze, exercise, or lift something. Involuntary leakage of urine during pregnancy is common and is known as pregnancy or stress incontinence. The frequency and severity of urinary incontinence varies among women, for some it is mild, for others it can be severe. The risk of urinary incontinence and its severity increases during the third trimester.
Pregnancy hormones cause your pelvic floor muscles to stretch and relax. The hormone relaxin loosens your ligaments, which leads to weaker sphincter muscles and unintentional urine release from your bladder. Growth of baby and subsequent weight gain increases the pressure on your bladder. The capacity of bladder to hold urine subsequently decreases which causes more urgent and frequent urination. The extra stress on your bladder further weakens the pelvic floor muscles and increases the risk of involuntary urine leakage. Try below tips and tricks to overcome urinary Incontience during pregnancy-
Pregnancy coupled with urinary incontinence can throw your social life and other day to day activities out of gear. Discreet incontinence products like disposable incontinence panties, pads and liners are designed to absorb urine and neutralize odors. The incontinence products for pregnant women are skin friendly and don’t cause rashes. The vast selection of incontinence supplies gives much needed confidence to feel good throughout the pregnancy.
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Kegel exercises are recommended for expectant mothers to strengthen the pelvic floor muscles. It helps to control urine flow and avoid accidental leakage. Before attempting kegel exercise empty your bladder. You can choose to sit on a chair or lie down. Contract the pelvic muscle and hold the contraction for few seconds. You can repeat the contraction and release cycle for 3 or 4 sets of 30 contractions each day. Kegel exercises can be performed any time throughout the day. Yoga poses such as Garland Pose, Reclined Bound Angle, and Child’s Pose can help strengthen kegel muscles. Floor lifts and vertical thighs using a ball or towel are other pelvic exercises that you can try.
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Keep yourself well hydrated for your and growing baby’s good health. UTIs and bladder irritation are common causes of urinary incontinence. Drinking plenty of water and nutrition drinks reduce risk of urinary tract infections (UTIs) and bladder irritation. Make sure to completely empty your bladder to reduce the frequency of trips to the bathroom. Avoid carbonated or caffeinated drinks like coffee, or tea, especially after evening. These beverages can increase your bathroom trips. Constipation can put added stress on your pelvic floor. Drink lots of water and eat high fiber foods to avoid facing constipation.
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Keeping the legs crossed when you are about to cough, sneeze or laugh can reduce chances of accidental urine leakage. Clenching your fists might also help.
Weight gain is normal during pregnancy. It is vital for the development of healthy baby. However, it is important to monitor and maintain healthy weight. Additional weight is bound to place pressure on your bladder. Plan a healthy diet and keep in touch with your doctor to keep check on the weight gain according to your body type and trimester of pregnancy.
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Certain foods can aggravate urgency to urinate or cause bladder irritation. Citrus foods like grapes, lemon, oranges and tomatoes have the potential to irritate the bladder due to their slightly acidic nature. Coffee, soda, and energy drinks should also be eliminate from your diet to see improvement in urinary Incontience.
Bladder training is important during first couple of trimesters. A bladder diary can be used to document the length of time between each restroom break and accordingly plan the trips. Bladder training helps strengthen your muscles and reduce the risk of urine leakage. Your bladder can be trained to hold more urine after sufficient practice to maximize time between each bathroom trip.
For active expectant mothers, walking, swimming, cycling, and other light weight training such as aquatic exercises are recommended. Running or any exercise which exerts pressure on your pelvic floor muscles should be avoided
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Urinary incontinence during pregnancy can be distressing, but it is temporary and treatable. You can easily overcome the issue with exercise, healthy diet and use of right incontinence products especially designed for pregnant women.
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