5 tips for healthy menopause: Say No to urinary incontinence According to a 2011 survey by the National Health Administration, 8.3% of postmenopausal women aged 40 to 59 experienced urine leakage when coughing, laughing, sneezing or exerting abdominal force, which indirectly affected their quality of life. The National Health Administration provides five tips to say goodbye to the discomfort of urinary incontinence: control your weight, strengthen pelvic floor muscle training, drink enough water, avoid irritating foods and stay clean.
Urinary incontinence in menopausal women should not be underestimated. Take these 5 steps to regain your health and confidence.
Urinary incontinence is more common in women than in men due to their congenitally short urethra. As women age, experience pregnancy, childbirth, or major pelvic surgery, the pelvic cavity, urethra, bladder muscles and ligaments degenerate and atrophy, which is more likely to cause symptoms such as frequent urination, urgency, nocturia, urinary incontinence, etc., resulting in the need to use sanitary pads, frequent trips to the toilet when socializing, and the worry of not being able to control urinary incontinence during sex, which greatly reduces the overall quality of life.
In response to World Menopause Awareness Day in October each year, the National Health Service provides 5 tips to help menopausal women get rid of the discomfort of urinary incontinence, improve their quality of life, and regain their health and confidence:■Control your weight and have a regular lifestyle: Being overweight will increase the risk of urinary incontinence. It is recommended to adjust your lifestyle so that your body mass index (BMI) [BMI = weight (kg) ÷ height 2 (m2)] is between 18.5 and 24.
■Pelvic floor muscle strength training: Do the "5 5 10 exercises" frequently. First, find a comfortable sitting or standing position, slowly contract the pelvic floor muscles, feeling like lifting the muscle groups upwards. Contract for "5" seconds each time, then relax for "5" seconds. "10" times count as 1 round. Do it 3 times a day for good results. Do it diligently at any time, without leaking or leaking, and you will feel comfortable.
■Drink enough water and urinate regularly: Avoid over-expansion of the bladder and too little urination. It is recommended to drink 1,500-2,000 ml of water every day. Develop the habit of urinating regularly and do not drink too much water to avoid affecting your sleep quality.
■Avoid irritating foods: Reduce the intake of irritating foods (such as caffeine, alcohol) to reduce bladder irritation.
■Keep clean and avoid infection: When there is a lot of secretion, please wash it with warm water and keep it dry. Before sexual intercourse, clean the genitals to avoid bacteria from the anus to the vagina or urethra.
Urinary incontinence can be properly controlled or further treated. If necessary, it is recommended to consult a gynecologist or urologist for assistance. To learn more about menopause, visit the National Health Administration’s Health 99+ website - Menopause Health Center (https://health99.hpa.gov.tw/theme/2). Through professional guidance and continuous pelvic floor muscle training, you can say goodbye to the discomfort of urinary incontinence and regain your confidence and a good quality of life.