Urinary leakage and incontinence are frustrating and embarrassing conditions that millions of people grapple with daily. Scientists at the University of California, San Francisco, have discovered a natural solution that may help combat these issues. Incorporating yoga pelvic exercises and meditation into daily life may significantly reduce urinary leakage.
The study focused on a yoga program designed to improve pelvic health. Through this program, women experienced better control over urination, effectively minimizing accidental leakages.
Yoga’s meditation techniques are known for increasing relaxation, promoting mindful awareness, and reducing anxiety and stress. As a result, yoga has been used to treat various health conditions, including metabolic syndrome and chronic pain. Its potential for alleviating urinary incontinence marks yet another application of this ancient practice.
The Study and its Results
Twenty women from San Francisco, all over the age of 40 and suffering from daily urinary incontinence, participated in the research study. These individuals underwent a six-week yoga program tailored to address their pelvic health concerns.
At the end of the program, the women experienced a 70% improvement in the frequency of urinary leakage episodes. In particular, they noted fewer instances of stress incontinence, which occurs during activities like sneezing, coughing, and bending down.
The researchers behind the study believe that yoga’s physical movements address physiological issues associated with incontinence, while its meditative components alleviate anxiety and depression related to the condition.
Alison Huang, M.D, one of the researchers, explained their approach: “We thought this would be a good opportunity for women to use yoga to become more aware of and have more control over their pelvic floor muscles.”
It’s important to note that the study’s subjects were all female. Men were not included because their incontinence typically stems from prostate issues, which yoga exercises do not target.
Yoga Pelvic Exercises for Better Bladder Control
If you’re struggling with urinary leakage and incontinence, implementing specific yoga poses targeting the pelvic floor muscles could potentially improve your condition. Consider adding these yoga exercises to your daily routine:
- Kegels: Kegel exercises are well-known for strengthening the pelvic floor muscles, which ultimately improve bladder control. To practice Kegels, contract your pelvic muscles as if trying to stop urination. Hold for 10 seconds, then release. Repeat throughout the day for maximum benefits.
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Chair Pose (Utkatasana): This pose not only works the muscles of the pelvic floor but also helps to strengthen the glutes and legs. Begin in a standing position with feet hip-width apart. Slowly lower your body as if sitting in a chair while raising your arms above your head. Hold for 5-10 breaths before releasing and returning to the standing position.
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Bridge Pose (Setu Bandha Sarvangasana): Bridge Pose can help stretch and strengthen the hip flexors and pelvic floor muscles, leading to improved bladder control. Lie on your back with knees bent and feet flat on the ground, hip-width apart. Gently lift your hips, drawing in the pelvic floor muscles as you rise. Hold for 5-10 breaths before releasing and lowering the hips back to the ground.
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Happy Baby Pose (Ananda Balasana): This pose can help lengthen and strengthen pelvic floor muscles. Lie on your back with your knees bent toward your chest. Hold onto your feet or calves and gently pull your knees toward the ground, flattening your lower back against the floor. Focus on engaging and releasing the pelvic floor muscles as you breathe deeply.
Other Natural Remedies for Improved Bladder Control
In addition to yoga, other simple lifestyle changes can help improve bladder control and overall urinary health. Implementing these habits may be valuable in tackling incontinence issues:
- Maintain a healthy weight: Excess body weight can put unnecessary pressure on your bladder, leading to incontinence. Maintain a healthy BMI through regular exercise and a balanced diet.
- Drink adequate water: While it may seem counterintuitive, reducing your water intake can actually worsen incontinence. Proper hydration prevents irritated bladder symptoms and contributes to overall urinary health.
- Manage your diet: Examine your diet and eliminate foods and drinks that might be contributing to incontinence problems. Common culprits include alcohol, caffeine, chocolate, citrus fruits, and spicy foods.
- Practice bladder training: This technique involves gradually increasing the time between bathroom visits. Over time, it can help train your body to feel less urgency and achieve better bladder control.
Yoga pelvic exercises, combined with a healthy lifestyle, may offer an effective, natural approach to managing urinary incontinence. Consult with your healthcare professional before starting any new exercise regimen to ensure it’s safe and suitable for your specific needs.
