How Good Morning Rituals can Help Manage Incontinence
Beginning each day with a consistent morning ritual is a great way to maintain a healthy balance in your life. Once you’ve established a ritual that gets each day off to a good start, you’ll never want to break the routine.
Certain morning rituals can also help you manage bladder leakage more effectively. Here are five practices to consider making part of your morning routine.
Reach for a big glass of water.
Sleeping dehydrates our bodies which have been at rest without any intake of water for 7-8 hours. When you haven’t had enough water, your urine becomes more concentrated which can irritate the lining of the urethra and bladder. Try drinking an 8-ounce glass of water first thing every morning.
Switch to apple juice.
If you’re used to having a glass of orange juice as part of your morning ritual, you may want to reconsider. Citrus fruits such as oranges and grapefruits, as well as their juices can exacerbate leakage problems. Try drinking apple juice instead, which can also help reduce urine odor.
Increase your fiber intake.
Constipation can aggravate incontinence. By adding more fiber to your diet, you can reduce constipation and ultimately incontinence. Breakfast is the perfect time for consuming more fiber-rich foods, such as cereals rich in bran or oatmeal.
Start the day right by strengthening your pelvic floor muscles. Contract the muscles you use to stop the flow of urine. Hold the contraction for three seconds then relax for three seconds. Repeat eight to ten times. It’s recommended that you perform at least three sessions of these in a day, so you’ll already have one done with two to go! [url http://www.depend.com/womens-solutions/faq#group2]Find more info on Kegels in our FAQs[/url].
Get your workout in.
Anything But Routine
The Center of Every Ritual? You!
The best thing about having a morning ritual is that it represents time carved out just for you and your needs, before the rest of the world begins to put demands on you. Morning rituals also provide you with a set of automatic tasks that you don’t have to think about. Going through the motions frees up your mind to engage in some valuable introspective time. It allows you to center yourself and prepare to take on the day ahead with total confidence.
Kimberly-Clark US makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional medical or other health professional advice.