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Holiday Stress: How to Help!
During the holiday season we want you to be aware of what you can do to help reduce stress. Stress can effect our bodies in various ways. Our pelvic floor muscles can be effected by psychological stress, alcohol, and rich, spicy foods which can increase urinary urgency and sometimes even urinary leakage.
Understanding The Pelvic Floor:
The pelvic floor (also known as the kegel muscles) is literally the base of the pelvis which extends from the pubic bone to the tailbone and between the two sitting bones. It forms a diamond shape and functions as a hammock to support the organs above such as the bladder, uterus and the rectum. The fibers close around the holes of these organs to make a tight seal when appropriate. For example, when urine is present, these muscles tighten around the sphincter to prevent urinary leakage.
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Utilizing these muscles when you exhale will give you greater urinary control. Coughing, sneezing, laughing and blowing the nose are all strong exhalations and these events tend to cause urinary leakage. If we can pull in the kegel muscles when coughing, sneezing, etc. we can often prevent urinary leakage.
When getting the urge, we can use kegels to quiet the urge by supporting the bladder and by letting the central nervous system know that everything is okay. Do kegels in a repetitive manner to quiet urge (pull it in, relax, pull it in, etc.) at least 10 times or more until you are safely seated on a toilet or until the urge goes away.
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Holiday Tips:
The holidays may bring more stress, so be sure to take opportunities to breathe and relax, even if it means breathing deeply when waiting in line at the bank. This will quiet the central nervous system and will be "quiet" signals to the bladder.
During this time of year we also tend to consume more spirits and concentrated beverages which may cause our bladder to give us the urge to urinate more often. Drinking water before drinking alcohol, coffee, sodas, etc. will dilute the effect these beverages have on our bladder, lessen the urgency and decrease the chance of leaking as a result.
If you need more tips with urinary urge or urinary leakage give us a call! Physical Therapy can give you the tools to eliminate your problem.
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HAPPY HOLIDAYS!
