Millions who suffer with urinary incontinence (leakage) feel like their bladder controls their lives. Control depends on muscles working together. When the bladder fills, the bladder muscles should be relaxed and the muscles around the urethra (the tube that urine passes through), called the pelvic floor muscles, should be tight. Exercises that strengthen these muscles can help prevent leakage and calm the urge to go. These are commonly called “Kegel” exercises, named after the doctor who developed them. They can help keep your pelvic floor muscles toned and may reduce your problems with incontinence or frequent urges to urinate. Kegel Exercises to Strengthen your Pelvic Floor Muscles Once you locate your pelvic floor muscles you are ready to begin. The exercise involves squeezing then relaxing your pelvic floor muscles. Squeeze the muscles for five seconds and then relax the muscles for five seconds. Be sure to take the time to relax between squeezes so that your muscles can rest before squeezing again. Each squeeze and relax counts as one repetition. Each set of kegel exercises should include three different positions: 10 repetitions lying down, 10 sitting, and 10 standing. Do one set in the morning and one set at night (or at least twice a day). Control Your Pelvic Floor Muscles. It may take some practice to learn to control your pelvic floor muscles. When doing the kegel exercises, relax your body as much as possible and concentrate on your pelvic floor muscles. To avoid using your stomach muscles, rest your hand lightly on your belly as you squeeze your pelvic floor muscles. Be sure that you do not feel any movement of your stomach. Do not hold your breath. To test whether you are tightening the wrong muscles, squeeze your pelvic floor muscles while sitting in front of a mirror. If you see that your body is moving up and down slightly, you are also using your buttocks or thigh muscles. When done properly, no one should be able to tell that you are squeezing your pelvic floor muscles – except for you. How Often Should I Exercise? Do […]
We’ve got some great ideas for festive treats that are healthy and tasty! These recipes are perfect for this holiday season, but can also be enjoyed year-round. Whether you’re hosting or hitting the road to join the party, delight your friends and family with these great bladder-friendly recipes! The following four recipes are made with ingredients less likely to irritate a sensitive bladder. Consider trying these recipes if you struggle with symptoms of Interstitial Cystitis (IC) or Overactive Bladder (OAB). Caramel Popcorn This easy-to-follow recipe is a tasty and buttery sweet snack. It’s great to enjoy it while taking care of your bladder health. Ingredients 1 cup butter 1/2 cup corn syrup 2 cups brown sugar 1 teaspoon salt 1/2 teaspoon baking soda 1 teaspoon vanilla extract 5 quarts popped popcorn Directions Preheat oven to 250 degrees F. In a saucepan over medium heat, melt butter and stir in brown sugar, corn syrup and salt. Bring to a boil while continuously stirring the mixture, then boil without stirring for five minutes. Turn off the burner and proceed to stir in soda and vanilla. Pour in a thin stream over the already popped popcorn that should be sitting in a large bowl; stir the combined contents to coat the popcorn. Place in large baking dishes and bake in the preheated oven; make sure to stir every 15 minutes for 1 hour. Remove from oven. Once it has fully cooled, you may begin breaking it into pieces. Serves about three people. Enjoy! Banana Almond Smoothie This recipe combines the great taste of bananas and almonds in a healthy smoothie. It’s a great treat for those with bladder issues such as IC or OAB. Ingredients 1 frozen peeled banana, broken into 3 – 4 chunks 1 cup almond milk 1 tablespoon almond butter Directions Combine all ingredients into your blender and puree until smooth. Enjoy! Candy Cane Cupcakes These treats are tempting and yummy to enjoy for the holiday season and beyond. These cupcakes provide a safe bet for those who have OAB and IC. Ingredients 1 box of white cake mix (roughly 18 oz.) […]
Every November, The Movember Foundation, the only global charity solely focused on men’s health, challenges men to grow a mustache to spark conversations and raise vital funds and awareness for men’s health issues. Started in Melbourne, Australia in 2003, Movember is now seen around the globe every November 1st – 30th, with campaigns in 21 countries. Funds raised go towards supporting innovative world-class men’s health programs supporting key areas such as… Prostate and Testicular Cancer research and health services that contribute to less men dying from prostate and testicular cancer and to improve the quality of life for those that live with the disease, both physically and mentally. Prostate cancer is the second most commonly diagnosed cancer in men in the United States. Mental Health and Suicide Prevention programs that help men and boys stay mentally healthy. Since 2003, The Movember Foundation has empowered millions of men and women to join the global men’s health movement. Through the moustaches grown, the connections created, and the conversations generated, they’ve raised $710 million and helped fund more than 1,200 breakthrough men’s health projects in 21 countries! For more information about Movember, or to make a donation, visit the official website at https://us.movember.com. For more information about prostate cancer, including detection, symptoms, and treatment options, visit our website at http://www.urologygroupofprinceton.com/?s=prostate.